David Sinclair's Core Daily Supplement Stack
Dr. David Sinclair's anti-aging strategy centers on several compounds he takes daily. His core regimen includes nicotinamide mononucleotide (NMN), a precursor to NAD+, and resveratrol, a sirtuin-activating compound. These are often taken in the morning.
- NMN: As we age, NAD+ levels decline, which is linked to cellular dysfunction and age-related diseases. Sinclair takes NMN daily, believing it helps replenish his NAD+ and support cellular energy and repair.
- Resveratrol: Sourced from plants like grapes and berries, this compound is known to activate sirtuins, a family of proteins that regulate cellular health and longevity. Sinclair mixes his powdered resveratrol with yogurt or olive oil to potentially increase absorption.
- TMG (Trimethylglycine): Taken alongside NMN, TMG is a methyl donor that helps prevent the depletion of methyl groups, a potential side effect of NAD+ supplementation.
- Spermidine: Found in foods like wheat germ, spermidine helps induce autophagy, the body's natural process for cleaning out damaged cellular components.
Prescription Medications and Other Additions
Beyond the core supplements, Sinclair's protocol includes several prescription medications and other compounds. These elements, particularly metformin and rapamycin, should only be used under a doctor's supervision.
- Metformin: A common diabetes drug, metformin is taken by Sinclair at night to mimic the effects of fasting and support metabolic health. He typically skips it on days he exercises, citing potential interference with exercise-induced benefits.
- Rapamycin: This prescription drug inhibits the mTOR pathway, which has shown lifespan-extending effects in animal studies. Sinclair is believed to take this weekly under medical supervision.
- Fisetin: A plant-based flavonoid, fisetin acts as a senolytic, potentially helping to clear senescent (aging) cells from the body.
- Taurine: Recently added to his routine, this amino acid has shown potential for improving mitochondrial function and heart health.
- Alpha Lipoic Acid (ALA): An antioxidant that supports mitochondrial function and energy production, ALA was added back into his routine after a previous removal.
- Fish Oil (Omega-3s): Added in 2023, fish oil is included for its anti-inflammatory and cognitive benefits, though his specific intake is not publicly confirmed.
- Low-Dose Aspirin: Citing potential for reducing inflammation and cancer risk, Sinclair includes a low-dose aspirin, though this is a debated part of his protocol due to mixed evidence and bleeding risks.
- Vitamin D3 and K2: This pair is taken for bone health, immune function, and cardiovascular resilience, with K2 potentially helping to direct calcium to the bones instead of the arteries.
David Sinclair's Longevity Lifestyle Habits
Sinclair consistently emphasizes that supplements are only one part of his longevity strategy. His regimen includes a holistic set of lifestyle practices designed to work in synergy with his supplement stack.
- Intermittent Fasting (Time-Restricted Feeding): He typically eats within a six- to eight-hour window, often skipping breakfast, to potentially trigger cellular cleanup processes like autophagy.
- Plant-Based Diet: He adheres to a mostly plant-based diet, avoiding sugar, processed foods, and red meat, which he believes can accelerate aging.
- Regular Exercise: His weekly routine includes a mix of cardio and strength training, aiming for intensity that causes breathlessness for around 10 minutes to induce hypoxia, which he claims activates survival pathways.
- Temperature Exposure: He incorporates sauna and cold exposure, like ice baths, to potentially stimulate cellular stress responses that promote resilience.
- Optimized Sleep: Prioritizing high-quality sleep is a cornerstone of his routine for cellular repair, hormonal balance, and cognitive function.
Comparison of Key Longevity Supplements
| Supplement | Mechanism of Action | Sinclair's Use | Key Benefit | Considerations |
|---|---|---|---|---|
| NMN | Boosts NAD+ levels essential for cellular repair and energy. | Taken daily | Supports metabolism and cellular health. | Effectiveness enhanced with resveratrol. |
| Resveratrol | Activates sirtuin proteins that protect DNA and mimic calorie restriction. | Taken daily | Supports DNA repair and reduces inflammation. | Needs fat (like yogurt) for best absorption. |
| Metformin | Activates AMPK pathway, mimics fasting, and regulates glucose. | Taken nightly | Improves metabolic health and insulin sensitivity. | Prescription drug, potential side effects, may blunt exercise benefits. |
| Spermidine | Induces autophagy, the cellular cleanup process. | Taken daily | Clears out damaged cells and promotes cellular renewal. | Also found in foods like wheat germ and cheese. |
| Fisetin | Functions as a senolytic, removing senescent cells. | Taken daily | Reduces inflammation and supports cognitive health. | May be taken periodically for concentrated effect. |
Conclusion
David Sinclair's daily protocol represents a multi-faceted and dynamic approach to longevity, combining evidence-based supplements with disciplined lifestyle practices. His regimen is not a static list but an evolving blueprint, as he incorporates new findings from the field of aging research. While his protocol is rooted in scientific principles, it is highly personalized and includes prescription drugs that require medical supervision. For those inspired by his approach, integrating key lifestyle habits like intermittent fasting, regular exercise, and a plant-based diet can serve as a foundation for improving healthspan, alongside consulting a healthcare provider before considering any new supplement or medication. For further details on longevity and the science behind aging, consider exploring the resources at the National Institutes of Health.
Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional before making any decisions about your health or treatment.
