David Sinclair's Resveratrol Protocol
Dr. David Sinclair, a leading researcher in the field of genetics and anti-aging, has made his personal supplement regimen public through interviews and his book, Lifespan: Why We Age—and Why We Don't Have To. Central to his stack is resveratrol, a polyphenol found naturally in grape skins and berries. Sinclair reports that he takes 1 gram (or 1,000 milligrams) of resveratrol every morning.
The Importance of Bioavailability
Resveratrol is known for its poor oral bioavailability, meaning the body does not absorb and utilize it efficiently on its own. Sinclair addresses this by consuming his resveratrol with a source of fat. He has mentioned mixing the powder into a spoonful of yogurt each morning. The lipids in the yogurt help increase the absorption of the fat-soluble resveratrol, allowing more of the compound to enter the bloodstream. This strategy is a key part of his approach to maximizing the supplement's potential effect.
Why Resveratrol Is Part of His Regimen
Sinclair's interest in resveratrol stems from his research on sirtuins, a family of proteins that regulate cellular health and are linked to longevity. Resveratrol is believed to act as a sirtuin-activating compound (STAC), specifically targeting SIRT1. Sirtuins are thought to play a role in:
- DNA Repair: Helping to maintain the integrity of our genetic blueprint as we age.
- Cellular Metabolism: Improving mitochondrial function and energy production.
- Mimicking Caloric Restriction: Activating pathways that mimic the anti-aging effects of reduced calorie intake, which has been shown to extend lifespan in various organisms.
- Reducing Inflammation: Combating oxidative stress and chronic low-grade inflammation, known contributors to the aging process.
Sinclair also combines resveratrol with nicotinamide mononucleotide (NMN), which boosts NAD+ levels. He theorizes that the two compounds work synergistically, as sirtuins require NAD+ to function effectively.
Resveratrol Forms and Considerations
Not all resveratrol supplements are created equal. The scientific community has identified two forms: cis-resveratrol and trans-resveratrol. The trans form is the most studied and considered the most biologically active, making it the preferred choice for supplements aiming to replicate the benefits seen in research. Most high-quality supplements specify that they contain a high percentage of pure trans-resveratrol.
For enhanced absorption beyond just taking it with food, some manufacturers offer micronized or liposomal resveratrol. Micronization reduces particle size, while liposomal delivery encapsulates the resveratrol in lipid spheres to protect it from breakdown and facilitate cellular uptake.
Comparison of Resveratrol Sources
| Source | Resveratrol Amount | Bioavailability | Practicality for High Doses |
|---|---|---|---|
| David Sinclair's Supplement (1g) | 1,000 mg daily | Enhanced with fat (e.g., yogurt) | High. Delivers a concentrated, consistent dose. |
| Red Wine | ~1-2 mg per glass | Low; influenced by alcohol content. | Impractical. Requires an unhealthy amount for therapeutic dose. |
| Berries/Grapes | Variable, typically low | Low, especially without fat. | Impractical. Not a viable source for high therapeutic doses. |
| Japanese Knotweed Extract | High concentration | Depends on formulation. | High. A common, potent supplement source. |
| Liposomal Supplements | Standardized dose | Enhanced; bypasses digestive issues. | High. More expensive but potentially more effective. |
Scientific Context and Safety
While Sinclair's research and personal use have brought attention to resveratrol, the scientific evidence in humans is still evolving. Early promising results in animal models have not been consistently replicated in human trials. Research suggests that low to moderate doses (up to 1,500 mg daily) are generally well-tolerated, but higher doses (above 2,500 mg) can cause gastrointestinal side effects like nausea and diarrhea.
It is crucial to note that resveratrol can interact with certain medications, including blood thinners and hormonal drugs. High doses may also affect blood clotting. Anyone considering a high-dose resveratrol protocol should consult with a healthcare professional to assess individual risks and benefits. NIH Clinical Trial Info.
Conclusion
For those wondering how much resveratrol per day David Sinclair takes, the answer is consistently 1 gram, consumed with fat to maximize absorption. His protocol is based on the theory that resveratrol can activate sirtuins and mimic the effects of caloric restriction, thereby supporting cellular health and potentially extending healthspan. However, this is his personal, experimental regimen, and the broader scientific community still debates the human efficacy of resveratrol for anti-aging. Individuals interested in incorporating resveratrol should consider using a high-quality trans-resveratrol supplement and always consult a doctor, especially if on other medications, to ensure safe and appropriate use. Ultimately, supplements are only one piece of the puzzle, and a holistic approach including diet, exercise, and sleep remains paramount for healthy aging.
