David Sinclair Takes NMN, Not NR
For years, those following the burgeoning field of longevity science have looked to Professor David Sinclair for insights into optimal health and lifespan extension. His personal protocol, detailed in interviews and his book Lifespan, confirms he takes Nicotinamide Mononucleotide (NMN) daily, not Nicotinamide Riboside (NR). His regimen includes NMN, which he often mixes with yogurt to improve its absorption. Sinclair's reasoning for this choice is rooted in his own and others' research.
The Science Behind David Sinclair's NMN Choice
At the core of Sinclair's decision is the role of NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme crucial for hundreds of cellular processes, including DNA repair and energy metabolism. As we age, NAD+ levels naturally decline, a process associated with many age-related health issues. NMN and NR are both precursors that the body can convert into NAD+, but Sinclair's research and personal observation led him to favor NMN.
His preference is partly based on unpublished mouse studies from his lab, where NMN showed more potent effects on exercise endurance compared to an equivalent dose of NR. Additionally, Sinclair notes that NMN's conversion to NAD+ appears to be a more direct and efficient process due to a specific transporter, unlike NR which requires more steps. By taking NMN, he aims to restore youthful NAD+ levels, which in turn helps activate sirtuins—a class of proteins associated with cellular health and DNA protection.
A Comparative Look at NMN vs. NR
While Sinclair has a clear preference, the scientific community continues to explore the relative merits of NMN and NR. Both have demonstrated the ability to raise NAD+ levels in human and animal studies. The key differences lie in their chemical structure and metabolic pathways, which affect how they are absorbed and utilized by the body.
| Feature | Nicotinamide Mononucleotide (NMN) | Nicotinamide Riboside (NR) |
|---|---|---|
| Molecular Structure | A nucleotide, one step closer to NAD+. | A nucleoside, requires an extra step to become NMN before conversion to NAD+. |
| Bioavailability | Good oral bioavailability; some suggest sublingual or liposomal forms for enhanced absorption. | Well-studied oral bioavailability, converted to NMN internally. |
| Sinclair's Preference | Favored and taken daily based on personal research and observations. | Not personally taken, based on perceived lesser effects in his animal studies compared to NMN. |
| Clinical Data | Growing number of human studies show promise for metabolism and physical performance. | More extensive human clinical trial data currently available, showing various metabolic benefits. |
| Absorption Mechanism | Utilizes a specific transporter (Slc12a8) for direct and rapid uptake into cells. | Absorbed via a different pathway, then converted to NMN intracellularly. |
The Importance of Methylation
An important consideration when supplementing with high doses of NMN is the potential depletion of methyl groups. When NAD+ is used by the body, a byproduct called nicotinamide is formed. The body methylates this byproduct for excretion, and high turnover can deplete the body's methyl reserves. To mitigate this, Sinclair also takes a methyl donor called Trimethylglycine (TMG) alongside his NMN.
David Sinclair’s Full Longevity Protocol
NMN is just one component of a comprehensive regimen that includes lifestyle choices and other supplements designed to target different aging pathways. His complete protocol has evolved over time but generally includes:
- Resveratrol: Taken daily with fat to activate sirtuins in concert with NMN.
- Trimethylglycine (TMG): Taken daily to support methylation processes.
- Metformin: An anti-diabetic drug he takes under medical supervision, which mimics some effects of caloric restriction.
- Spermidine: Taken daily to promote autophagy, the body's cellular cleanup process.
- Fisetin: Taken daily, a senolytic compound that helps remove senescent or 'zombie' cells.
- Vitamins D3 and K2: Taken together to support bone health and calcium metabolism.
- Lifestyle: Intermittent fasting, a mostly plant-based diet, regular exercise, and prioritizing sleep.
How to Approach Your Own Longevity Plan
While it is tempting to replicate Sinclair's regimen exactly, it's crucial to remember that it is a personalized and experimental protocol developed with privileged access to data and medical supervision. For those interested in pursuing similar avenues, it is essential to proceed with caution and informed judgment. Always consult with a healthcare provider before beginning any new supplement or medication regimen, especially with unproven or experimental compounds. Research from sources like the National Institutes of Health provides objective information on various anti-aging compounds and interventions. Focusing on evidence-based practices like a healthy diet, regular exercise, and quality sleep is the foundation of any sound longevity strategy.
Conclusion
For the question, "Is David Sinclair on NR or NMN?", the clear answer is NMN. His choice is grounded in his scientific understanding and personal experience, suggesting that NMN offers a more direct and potent pathway to raising NAD+ levels, an important metric for cellular health and aging. However, his approach is highly individualized and part of a much broader protocol involving other supplements and lifestyle practices. For anyone considering these supplements, professional medical guidance is indispensable to ensure safety and suitability for their unique health profile.
