Are you ready to unlock the secrets to living a longer, healthier life? Dive into the world of renowned Harvard geneticist Dr. David Sinclair and discover his powerful longevity supplement stack, along with his approach to nutrition, exercise, and health tracking.
In this article, we'll not only uncover the supplements Dr. Sinclair takes daily but also explore potential improvements to his list based on emerging research. Get ready to embark on your journey to optimal health and longevity!
Supplements Dr. David Sinclair Takes
Dr. David Sinclair's longevity supplement regimen is based on his personal extensive research and experimentation. The following is a list of supplements he takes and their potential benefits in the context of promoting health and extending lifespan.
Remember that each individual's needs may differ, and it's essential to consult with a healthcare professional before incorporating any new supplements into your routine.
Nicotinamide Mononucleotide (NMN)
Dr. Sinclair takes 1000 milligrams of NMN daily. NMN is a precursor to NAD+, an essential molecule involved in cellular metabolism and energy production that fuels many proteins responsible for protecting and repairing our DNA and epigenome. NAD+ levels decrease with age, contributing to the aging process.
By supplementing with NMN, Dr. Sinclair aims to maintain youthful NAD+ levels, supporting cellular metabolism and delaying aging. Both Dr. Rhonda Patrick and Dr. Andrew Huberman have discussed the importance of NAD+ for maintaining cellular health and energy levels.
Resveratrol
Dr. Sinclair takes 1000 milligrams of resveratrol daily, typically mixed with yogurt or avocado for better absorption. Resveratrol is a polyphenol found in grapes and red wine, is known for activating the SIRT1 pathway. SIRT1 is a sirtuin gene that has been linked to slowing aging and promoting cellular health. Dr. Andrew Huberman has also highlighted resveratrol for its potential to activate the sirtuin genes, reduce the risk of heart disease, and promote overall health.
Metformin
Dr. Sinclair takes 800 milligrams of Metformin six days a week, at night, with a day off before exercise. Metformin is a prescription drug commonly used to treat type 2 diabetes.
It has been associated with longer life and reduced age-related diseases, possibly due to its ability to improve insulin sensitivity and blood glucose regulation.
Research studies have suggested that metformin inhibits mitochondrial complex I and activates AMP-activated protein kinase, which may contribute to its beneficial effects on health and longevity
However, it's important to consult a healthcare professional before considering Metformin, as it requires a prescription. It may also have side effects such as gastrointestinal discomfort and may reduce the uptake of vitamin B12.
Vitamin D3 and Vitamin K2
It is advised to take at least 2000-5000 IU of Vitamin D3 and 50-120 micrograms of Vitamin K2, as these two vitamins are often stacked together.
Vitamin D plays a crucial role in immune function, bone health, and mood regulation, while Vitamin K2 supports bone strength and cardiovascular health, and improves skin appearance. Vitamin D also reduces the risk of various age-related diseases.
Studies have shown that many individuals are deficient in vitamin D, and K2 deficiencies are also quite common.
Supplementing with vitamin D and K2, particularly during the winter months or for those with limited sun exposure, may help support optimal bone and cardiovascular health.
Quercetin and Fisetin
Dr. Sinclair takes 500 milligrams of Quercetin and Fisetin each, mixed into coconut yogurt every morning. Both Quercetin and Fisetin are natural flavonoids found in fruits and vegetables, known for their antioxidant and anti-inflammatory properties.
They have also been studied for their potential as senolytics, compounds that help eliminate senescent cells, which are cells that have stopped dividing and can contribute to aging and age-related diseases.
By taking Quercetin and Fisetin, Dr. Sinclair aims to promote cellular health and potentially extend his lifespan.
Spermidine
Dr. Sinclair has recently incorporated Spermidine into his supplement routine and takes it daily at a dosage of 1-2 milligrams. Spermidine is a naturally occurring polyamine found in various foods, including soybeans, mushrooms, and wheat germ.
It has been shown to promote cellular repair and rejuvenation through the induction of autophagy, a process by which cells recycle damaged components and maintain cellular health.
Spermidine supplementation may support longevity by promoting proper cellular function and repair.
Baby Aspirin
Dr. Sinclair has mentioned taking baby aspirin to reduce inflammation. The typical dose of baby aspirin is 81 milligrams per day. Aspirin is a nonsteroidal anti-inflammatory drug (NSAID) that has been shown to reduce inflammation and the risk of heart attack and stroke when taken at low doses.
However, it's crucial to consult with a healthcare professional before considering baby aspirin, as it can cause stomach damage and bleeding risks in some individuals.
Athletic Greens
In an interview with The Knowledge Project David mentions taking Athletic Greens daily to ensure adequate nutrition, particularly important for him as he follows a vegetarian/vegan diet.
Athletic Greens is a comprehensive greens powder with over 75 ingredients that provides essential vitamins, minerals, and plant-based whole foods to support overall health and well-being.
Dr. David Sinclair's supplement regimen focuses on supporting cellular health, promoting proper biochemical processes, and reducing the risk of age-related diseases.
While these supplements have shown potential benefits, it's essential to remember that individual results may vary, and it's crucial to consult with a healthcare professional before incorporating any new supplements into your routine.
Moreover, consider referencing high-quality scientific resources and the opinions of experts like Dr. Andrew Huberman and Dr. Rhonda Patrick for further guidance.
Other Supplements Reportedly Taken by Dr. Sinclair
TMG (Trimethylglycine)
Although not confirmed, Dr. Sinclair has previously mentioned taking TMG as a precaution. The standard dose is about 500 milligrams.
TMG, also known as betaine, is a naturally occurring compound that acts as a donor by providing a methyl group for various biochemical processes in the body such as liver function and cellular replication.
TMG may also help reduce homocysteine levels, a potentially harmful amino acid that can contribute to cardiovascular disease when elevated.
By supplementing with TMG, Dr. Sinclair may be promoting overall health and potentially reducing the risk of age-related diseases.
Coenzyme Q10
Dr. David Sinclair has been linked with taking coenzyme Q10 as a supplement, but he hasn’t specified this in recent interviews.
While it may improve mitochondrial functioning, there’s no evidence to suggest that it can help extend life.
In fact, some studies have learned that antioxidants can actually have the opposite effect and accelerate aging while shortening lifespan. As such, it’s not recommended as an anti-aging or longevity aid.
Alpha Lipoic Acid (ALA)
Although Alpha-lipoic acid (ALA) has been advertised as a powerful anti-aging supplement, research indicates that its effects may not be as potent as previously believed. Tests conducted revealed ALA can even shorten lifespan when taken at high doses.
Although Dr. David Sinclair has previously mentioned ALA supplementation, his more recent opinion is unknown. Therefore, it's best to use caution and moderation when deciding whether to include ALA in your supplement regimen.
Dr. David Sinclair Supplement Stack Regimen
AM Supplements
NMN – 1000mg daily
Resveratrol – 1000mg daily – with yogurt or avocado
Fisetin – 500mg daily – with coconut yogurt
Quercetin – 500mg daily – with yogurt
Spermidine – 1000mg daily
PM Supplements
Metformin (prescription drug) – 800mg – except on nights before exercising
Additional Supplements
Vitamin D3 - 2,000-5,000 IU daily
Vitamin K - 50-120 micrograms daily
Baby Aspirin - 81g daily
Athletic Greens - 1 serving size daily
Sinclair's Approach to Nutrition, Exercise, and Health Tracking
Dr. David Sinclair's comprehensive approach to longevity goes beyond his supplement stack. He also prioritizes nutrition, exercise, and health tracking to achieve a longer, healthier life.
By combining these factors, Dr. Sinclair aims to maximize the benefits of his supplement regimen and ensure overall well-being.
Nutrition
Dr. Sinclair is a proponent of a balanced, plant-based diet, and he consumes primarily vegetarian and vegan meals. He typically eats two meals per day, often skipping breakfast to incorporate intermittent fasting into his routine.
His diet consists of a variety of vegetables, fruits, whole grains, and plant-based protein sources. Dr. Sinclair limits his consumption of red meat and processed foods, opting for healthier alternatives whenever possible.
Exercise
Dr. Sinclair has made regular physical activity a key component of his approach to longevity, He follows a consistent exercise routine that includes both cardiovascular and resistance training. Running and weight lifting are staples in his workout regimen.
Dr. Sinclair's 80-year-old father also exemplifies the importance of regular exercise for maintaining health and vitality, as he incorporates rowing into his own fitness routine.
By incorporating both aerobic and anaerobic exercises, such as training on a rowing machine like Dr. Sinclair's father, individuals can support their cardiovascular health, muscle mass, and overall physical fitness for years to come.
Health Tracking
Dr. Sinclair is a strong advocate for using data to guide his health and wellness decisions. He uses continuous glucose monitors (CGMs) to track his blood sugar levels throughout the day, enabling him to make informed dietary choices that help maintain stable blood sugar levels.
Stable blood sugar is crucial for overall health, as it reduces the risk of developing type 2 diabetes and supports healthy weight management.
In addition to CGMs, Dr. Sinclair regularly tracks his biomarkers through comprehensive blood tests. These tests provide insight into various aspects of his health, including hormone levels, inflammation markers, and metabolic indicators.
By closely monitoring these biomarkers, Dr. Sinclair can make adjustments to his diet, exercise, and supplement regimen as needed to optimize his health and longevity.
Sleep and Stress Management
Recognizing the importance of sleep and stress management in overall health and longevity, Dr. Sinclair prioritizes both aspects in his daily routine. He aims for seven to eight hours of quality sleep per night and utilizes various sleep hygiene practices to ensure a restful night's sleep.
To manage stress, Dr. Sinclair engages in mindfulness practices such as meditation, yoga, and deep-breathing exercises. These practices help reduce stress levels, support mental well-being, and can contribute to a longer, healthier life.
Dr. David Sinclair's approach to longevity is multifaceted, encompassing supplements, nutrition, exercise, health tracking, sleep, and stress management.
By integrating these elements into his daily routine, Dr. Sinclair seeks to optimize his health and promote a long, fulfilling life.
Note: Dr. Andrew Huberman's Sleep Cocktail is now widely recognised as a brilliant science-backed supplementation strategy to also help improve sleep.
Potential Improvements to Sinclair's Supplement List
While Dr. David Sinclair's supplement list is comprehensive and based on scientific research, there's always room for improvement as new findings emerge. Here are a few potential improvements to consider when evaluating your own supplement regimen:
Incorporating Probiotics and Prebiotics
Gut health plays a critical role in overall health and longevity. Incorporating probiotics and prebiotics into your supplement list may help support a healthy gut microbiome, leading to better digestion, nutrient absorption, and immune function.
By maintaining a healthy gut microbiome, you can potentially reduce inflammation and enhance overall health.
Personalizing Supplement Recommendations
Each individual has unique genetic and lifestyle factors that influence their nutritional needs. By undergoing genetic testing and working with a healthcare professional, you can tailor your supplement regimen to your specific needs.
This personalized approach can help optimize your health and longevity.
Keeping Up with Emerging Research
As new research emerges, it's essential to stay informed and make adjustments to your supplement list accordingly.
For example, the field of senolytics is rapidly evolving, and new compounds with potential anti-aging benefits are being discovered. By staying up-to-date with the latest findings, you can make informed decisions about which supplements to include or exclude from your regimen.
Combining Supplements with Synergistic Effects
Some supplements work synergistically, meaning that they enhance each other's benefits when taken together. By identifying these combinations and incorporating them into your supplement list, you may be able to maximize the potential benefits.
For example, the combination of vitamin D and K2 has synergistic effects on bone and cardiovascular health, while NMN and resveratrol work together to support cellular energy production and overall health.
Focusing on Holistic Health
While supplements can play an essential role in supporting health and longevity, it's crucial to remember that they are just one piece of the puzzle.
Maintaining a healthy diet, engaging in regular exercise, managing stress, and prioritizing sleep are all vital components of a comprehensive approach to health and well-being.
FAQs
What supplements does David Sinclair take for longevity?
Dr. David Sinclair takes several supplements to promote longevity, including resveratrol, NMN (nicotinamide mononucleotide), spermidine, quercetin, fisetin, vitamin D, vitamin K2, and metformin.
How does Dr. Sinclair take resveratrol and NMN?
David Sinclair takes 1 gram of resveratrol mixed with coconut yogurt every morning. He also takes 1 gram of NMN in the morning with water.
What is the purpose of taking NMN?
NMN is a precursor to NAD+, a molecule essential for cellular metabolism and maintaining youthful levels in the body. By taking NMN, Dr. Sinclair aims to support NAD+ production and delay the aging process.
Does Dr. Sinclair take metformin for longevity?
Yes, Dr. Sinclair takes 800 milligrams of metformin six days a week, at night, with a day off before exercise. Metformin is a drug originally used to treat type 2 diabetes, but it has been shown to have potential longevity benefits.
What foods contain resveratrol?
Eating red grapes, blueberries, peanuts and dark chocolate are great ways to get a dose of resveratrol. This powerhouse molecule found in these foods can help your body stay healthy and strong.
Why doesn't Dr. Sinclair just take NAD?
While NAD+ is crucial for various biological processes and its decline is associated with aging, taking NAD+ as a supplement is not recommended since it may not be well absorbed in the body and could potentially cause adverse effects.
Instead, Dr. Sinclair focuses on supporting NAD+ levels through lifestyle interventions such as exercise and fasting and by taking precursor molecules such as NMN and NR.
Does Dr. Sinclair take statin?
Yes, Dr. Sinclair has mentioned that he takes a statin since his early 20s due to his family history of cardiovascular disease.
Does David Sinclair sell supplements?
No, Dr. David Sinclair does not sell supplements. While he does emphasize the importance of certain supplements in his research, Sinclair has made a point to not promote or endorse any supplement products. Instead, he encourages a balanced and healthy diet, exercise, and lifestyle modifications as the best ways to promote longevity and overall health.
Bottom Line
Dr. David Sinclair's longevity-focused approach combines cutting-edge supplements, mindful nutrition, regular exercise, and health tracking to promote a healthier, longer life.
According to Dr. Sinclair - by following his example and tailoring your own supplement stack based on personal needs and emerging scientific research, you are likely to increase your chances of aging gracefully.
Remember, many of these supplements and protocols are quite cutting-edge and it's crucial to consult with healthcare professionals before incorporating any supplements or making significant lifestyle changes. The road to longevity is not one-size-fits-all, so stay informed, stay proactive, and embrace the journey toward a healthier, more vibrant life.
