David Sinclair Outlines Longevity Protocol, Emphasizing Supplements

Biological aging expert and Harvard Medical School professor David Sinclair believes aging is a treatable disease that could be fundamentally altered within our lifetimes. Sinclair, author of "Lifespan: Why We Age — And Why We Don’t Have To," details his extensive wellness routine, which heavily features a daily supplement stack.

Sinclair's regimen includes 1 gram of Nicotinamide mononucleotide (NMN) daily, which he states is a precursor to NAD+, a molecule crucial for cellular energy, DNA repair, and metabolism. He has pointed to human studies suggesting NMN can improve insulin sensitivity, a marker of healthy aging. While Sinclair has not publicly endorsed a specific NMN brand, options engineered by experts in NAD and cellular health are available.

Another core component of Sinclair's stack is resveratrol, a natural antioxidant found in grapes and berries. Research indicates resveratrol may protect cells from oxidative damage and mimic the biological effects of calorie restriction. Sinclair's work has explored resveratrol's ability to activate sirtuins, proteins linked to cellular health and longevity. He has described studies in mice where resveratrol dramatically improved health outcomes for those on a Western-style diet, suggesting it can activate defenses, reduce inflammation, and lower fat.

Sinclair also takes a daily combination of vitamin D3 and vitamin K2. He emphasizes vitamin D's importance for bone health, immune function, and muscle health, noting he takes at least 2,500 IU daily, especially during winter months. Vitamin K2, he explains, works in tandem with D3 by directing absorbed calcium to bones and teeth, potentially preventing arterial buildup. Some research also suggests vitamin K2 may support cognitive function with age.

Berberine is another supplement in Sinclair's routine, a plant-based compound historically used in Ayurvedic and Traditional Chinese Medicine, known for potential blood sugar and metabolic benefits. Sinclair takes 1 gram of berberine, sometimes alternating with metformin, a prescription medication with similar effects. He notes that berberine has been shown in animal studies to protect against Type 2 Diabetes and shares similarities with metformin's potential lifespan-extending properties. He advises mixing berberine with yogurt or oil for better absorption and suggests consulting a physician before use.

Complementary supplements include alpha-lipoic acid (ALA) and fish oil. Sinclair takes about 500 mg of ALA daily, which has shown mitochondrial-supporting benefits. He began taking ALA after learning about its use by Denham Harman, a proponent of the free radical theory of aging. Fish oil, rich in omega-3 fatty acids, is noted for supporting heart health and regulating inflammation.

More recently, Sinclair has incorporated fisetin, a compound known as a senolytic, designed to eliminate senescent cells that can contribute to aging. He has cited research showing fisetin can clear senescent cells and prevent arterial aging in mice, with stronger effects when paired with metformin. He has also suggested fisetin may promote hair growth by activating hair follicle stem cells.

Nattokinase, an enzyme found in fermented soybeans, is taken by Sinclair for its ability to support circulation and break down blood clots. He reportedly takes 10,000 IU daily, with studies suggesting it can reverse arterial plaque. Spermidine, a naturally occurring compound that decreases with age, is also part of his regimen. Research indicates spermidine can modulate aging, suppress age-related diseases, and prolong lifespan by inducing autophagy, the body's process of recycling cellular components.

Sinclair has reportedly adjusted his supplement intake over time. He replaced quercetin with fisetin, citing potential interference of high-dose quercetin with certain cellular pathways. He has also reduced his aspirin intake, aligning with current medical guidance that advises against routine daily aspirin for most adults due to bleeding risks.

Sinclair alternates between berberine and metformin to potentially avoid heavy adaptation to a single compound. While he has not named a specific NMN brand, he consumes a 1000 mg dose. For resveratrol, he recommends taking it with a healthy fat source, like yogurt or olive oil, to enhance absorption.

Experts note that Sinclair's protocol may not be suitable for everyone, especially due to the inclusion of compounds with limited long-term research and the need for medical supervision for prescription options like metformin. Consulting a physician before starting any new supplement regimen is advised.