David Sinclair Supplements: A Deep Dive To His Supplement Regimen

Exploring the Latest Supplements, Vitamins, and Medications in Sinclair's Longevity Regimen

Supplements List | NMN | Resveratrol | Fisetin | Spermidine | Alpha Lipoic Acid | L-Taurine | Omega-3 | Vitamin D3 & K2 | Magnesium | Metformin | Rapamycin | Other Medications| Discontinued | Supplement Routine | Considerations | Bottom Line

David Sinclair, a renowned longevity researcher and professor at Harvard Medical School, has been vocal about his personal supplement regimen.

In this article, we’ll explore the supplements, vitamins, minerals, and prescription medications that make up Sinclair’s 2024 longevity protocol, providing insights into the rationale behind each choice.

Whether you’re a health enthusiast seeking to optimize your own well-being or simply curious about Sinclair’s approach, this in-depth analysis will give you a clear understanding of the latest updates to his renowned supplement routine.

David Sinclair Supplements List

But first, here’s a table summarizing all the supplements, vitamins, minerals, and prescription drugs that David Sinclair takes:

Please note that the dosages and timings provided may vary according to individual needs. Also, it is important to consult with your healthcare professional before making any significant changes to your supplement or medication regimen – especially if you have any health problems or taking any medicine.

Core Supplements in David Sinclair’s Stack

• NMN (Nicotinamide Mononucleotide)
• Resveratrol
• Fisetin
• Spermidine
• Alpha Lipoic Acid

NMN (Nicotinamide Mononucleotide)

David Sinclair’s supplement plan includes NMN (Nicotinamide Mononucleotide) as a key part for better health. NMN helps raise NAD+ levels, which drop as we get older. [1]

NAD+ is important for making energy and fixing DNA, both of which are crucial for keeping our cells working well. [2]

Sinclair suggests taking 1 gram of NMN every morning with water. He believes this timing fits his body’s natural clock and makes the supplement work best. He says, “I take a gram of it. I know a gram is likely raising my NAD levels during the day.”

However, the legality of NMN across the world is… complicated..

Nevertheless, I suggest checking our article on the Top 10 Foods High in NMN to Boost Your NMN Levels Naturally and our article on the 8 Best NMN Supplements if you want’ to risk it.

WHERE TO BUY NMN?

British Supplements is a reliable source to get your NMN from.

Each capsule has 724 mg of Pure NMN. It’s a bit expensive, but, it is the purest source. Other NMN supplements cost less but have 250 mg per capsule. Almost 1/3 less than what British Supplement’s NMN offers. If you purchase via this link you’ll get a 20% discount on your first order.

Resveratrol

Coming next in David Sinclair Supplement stack is resveratrol – a supplement he’s been taking since 2004.

Resveratrol activates sirtuins, which are proteins that help control aging. These proteins help cells deal with stress, which can make you live longer. [6]

In 2024, Sinclair still takes 1 gram of resveratrol every day, but his method has changed.

He used to mix it with yogurt, then switched to olive oil, and now he mixes it with coconut yogurt. This helps his body absorb the resveratrol better and also adds some nutrition to his routine. He takes it in the morning to get the benefits all day long.

WHERE TO BUY RESVERATROL

You can buy Resveratrol from Nootropics Depot in jars of 60 or 180 capsules.

Their Resveratrol 98% is high-quality and has been lab-tested to confirm both its purity and identity.

Fisetin

Fisetin is a strong compound that helps remove aging cells from the body. Aging cells can cause inflammation and other problems, so getting rid of them can lead to better health as you age. [7]

Multiple researches have found that fisetin removes old cells, reduces inflammation and kidney scarring, and helps cells grow. Its effects vary with different cell types, suggesting it could be useful for treating complex kidney issues in lupus patients. [8] [9] [10]

David Sinclair highlights Fisetin as more important than the old mix of Fisetin and Quercetin. He suggests taking between 500mg to 1000mg each day, but probably around 500mg.

WHERE TO BUY FISETIN?

You can buy Fisetin from Amazon. Specifically, Toniiq offers Ultra High Purity Fisetin 500mg, with over 98% purity.

This supplement includes MCT oil for better absorption and is third-party tested. Each bottle contains 60 capsules designed to support healthy aging.

Spermidine

Spermidine is another key supplement in David Sinclair’s regimen. He recommends taking 1-2 mg of spermidine each morning, a practice he began in 2021.

Spermidine is known for its anti-inflammatory and antioxidant benefits, boosting metabolic function and cellular respiration. [11]

It may also help improve memory and slow cognitive decline by clearing amyloid-beta plaques linked to Alzheimer’s. [12]

Just keep in mind that you don’t have to rely solely on supplements to get spermidine; it’s also naturally present in foods like mushrooms, green peas, and broccoli – although their content is generally low.

For example, mushrooms contain around 0.1 to 0.2 mg of spermidine per 100 grams, and green peas and broccoli contain even less.

To get 1-2 mg of spermidine per day, you would need to eat approximately:

• 500 to 1000 grams (1 to 2 pounds) of mushrooms
• 1.5 to 3 kilograms (3 to 6 pounds) of green peas
• 3 to 6 kilograms (6 to 13 pounds) of broccoli

WHERE TO BUY SPERMIDINE?

You can buy Pure Spermidine from Partiqlar’s official website. Each capsule contains 8 mg of spermidine, designed to promote autophagy and reduce inflammation.

Choose from 60, 180, or 360 vegan capsules, with discounts for larger quantities.

Use discount code FDN10 at checkout to save 10%.

Alpha Lipoic Acid

Alpha lipoic acid (ALA) is another key part of David Sinclair’s supplement plan. It’s an antioxidant that fights damage from free radicals and helps other antioxidants work better. This is important because it not only protects your cells but also makes other antioxidants more effective. [13]

Sinclair has been taking ALA for over 20 years, ever since his PhD research showed its benefits. He found that ALA helps the mitochondria in your cells, which are important for making energy. Healthy mitochondria mean your cells use energy better and stay healthier, which is central to Sinclair’s anti-aging strategy. [14]

The suggested dose of ALA is 300mg once or twice a day, and it’s best taken on an empty stomach to work most effectively.

WHERE TO BUY ALPHA LIPOIC ACID (ALA)?

You can buy ALA from Nootropics Depot. OptimALA by Natrium Health features a novel, highly-bioavailable alpha lipoic acid (ALA) formula, combining stable sodium salt of R-ALA with a bioavailable cyclodextrin complex.

Enhanced with sesame extract, it supports lipid oxidation, blood glucose levels, oxidation, and energy metabolism. Available in 30 or 60 capsules.

L-Taurine

L-Taurine has become a new part of David Sinclair’s supplement routine. This amino acid helps with heart health, making bile salts, and acting as an antioxidant. Sinclair, added L-Taurine to his supplements in 2023.

Sinclair takes two grams of L-Taurine every day, hoping it might help him live longer. In animal studies, taurine made mice and monkeys live 12-16% longer. [15]

This is a good sign, but Sinclair sees it as an experiment and watches closely to see how it affects him. In an interview he said: “I’m currently taking two grams a day to see how that works with me,” showing that he’s still testing it out.

Research shows that taurine may help counteract muscle loss caused by steroid use by boosting muscle strength and protein turnover. [16]

Even with its promise, Sinclair is unsure about how taurine interacts with mTOR, that’s why he is still “experimenting” with it.

WHERE TO BUY L-TAURINE?

You can buy Taurine from Nootropics Depot, available in a 240-capsule jar with each capsule containing 500 mg.

Their Taurine is lab-tested to ensure high purity and product quality. Available in Powder form as well.

Fish Oil (Omega-3)

David Sinclair includes fish oil as a key part of his supplement routine because it helps keep the heart healthy and reduces inflammation, which can speed up aging.

Fish oil has omega-3 fatty acids, which are important for heart health and fighting inflammation. Sinclair says these fatty acids activate a protein called SIRT1 that’s linked to living longer. [17]

In his 2024 update, Sinclair stresses the importance of omega-3s but doesn’t say exactly how much to take. Most experts suggest 2-5 grams per day.

This fits with Sinclair’s goal of lowering oxidative stress and keeping cells healthy.

However, Sinclair points out that algae oil might be a better choice than fish oil. Algae oil is a plant-based source of omega-3s and doesn’t have the heavy metals that can be in fish oil.

WHERE TO BUY FISH OIL?

You don’t need to worry about heavy metals if you choose Xtend Life’s fish oil.

Effective and bioavailable, it blends concentrated tuna with New Zealand hoki. Safe, sustainable, and tested for purity, this fish oil meets global standards and comes from certified suppliers in the pristine Southern Ocean.

Use discount code FDN15 for 15% discount at checkout.

TMG (trimethylglycine)

David Sinclair includes TMG (trimethylglycine) in his supplement routine because it helps with the body’s methylation processes, which are important for DNA repair and cell function. TMG provides the necessary methyl groups to keep these processes running smoothly. [18]

When Sinclair takes NMN (nicotinamide mononucleotide) to boost NAD+ levels, it can use up methyl groups in the body. To prevent this, he takes TMG to ensure there’s always enough. This helps avoid imbalances that could harm cellular health.

The usual dose for TMG is 500mg, but it’s unclear if Sinclair still uses this exact amount.

What’s important is that TMG helps keep things balanced, especially when taking NMN. By including TMG in his plan, Sinclair aims to support DNA repair and overall cell health, which are key to his anti-aging goals.

WHERE TO BUY TMG (Trimethylglycine)?

You can buy Pure TMG from Partiqlar. Each capsule contains 500 mg of pure trimethylglycine (betaine anhydrous).

TMG acts as a methyl donor, which can support increased methyl group needs, especially when taking NMN supplements.

Prices range from $13.99 to $53.97, with a 10% discount for subscriptions and an extra 10% discount by using coupon code FDN10.

Essential Vitamins and Minerals in Sinclair’s Routine

• Vitamin D3 and K2
• Magnesium

Vitamin D3 and K2

Vitamin D3 and K2 are key vitamins for good health. Vitamin D3 helps your immune system, keeps your bones strong, and is especially important if you don’t get much sunlight.

Vitamin K2 is also crucial because it helps direct calcium to your bones and teeth instead of letting it build up in your arteries. This can help prevent heart problems. [20]

Sinclair says, “Vitamin K2 will protect your heart by stopping calcium from clogging your arteries and making sure it goes to your bones.”

By taking Vitamin K2 with Vitamin D3, you help your body use calcium better, which is good for your bones and heart.

In Sinclair’s latest 2024 plan, he doesn’t say exactly how much to take, but generally, people take 2,000-5,000 IU of Vitamin D3 and 50-120 mcg of Vitamin K2.

WHERE TO BUY VITAMIN D3 & K2

You can buy vitamin D3+K2 from Nature Made for just $16.79 for a one months supply. Use this Nature Made discount code (opens in new tab) for a whopping 25% discount on your first order.

Magnesium

While Vitamin D3 and K2 are key parts of Sinclair’s supplement plan, magnesium is also crucial for your health. Even if Sinclair doesn’t mention it in his 2024 protocol, magnesium is still important and it’s my strong belief that he supplements with magnesium as well.

Magnesium helps with many things your body does, like making energy, controlling muscles, and keeping blood sugar levels steady. Magnesium helps keep your cells healthy as well, which is a big part of Sinclair’s longevity philosophy.

It lowers stress in your cells and helps fix DNA, which can slow aging. Having enough magnesium makes it easier for your body to stay healthy and repair itself. Also, magnesium helps make energy, similar to the effects of eating less, which is another part of Sinclair’s plan to live longer.

Prescription Medications in Sinclair’s Longevity Stack

In Sinclair’s quest for longevity, you’ll find that prescription medications like Metformin and Rapamycin play a significant role. These drugs are chosen for their potential to mimic the benefits of natural longevity pathways and bolster cellular health.

Metformin

David Sinclair uses Metformin in his plan to live longer because it can mimic the effects of eating less, which is known to help increase lifespan. [21]

Metformin is used mainly for treating diabetes, but Sinclair uses it for its other benefits, too. By helping to control blood sugar levels, Metformin might lower the risk of diseases that come with age, which could help you live a longer and healthier life.

Sinclair takes 1 gram of Metformin every day, usually at night. He skips it on nights before he exercises because it might mess with his performance. This shows he’s trying to balance getting health benefits with staying active.

If you can’t get Metformin, Sinclair suggests trying Berberine instead. Berberine can offer similar benefits for your metabolism and you don’t need a prescription, making it easier to get if you want to follow his advice.

Rapamycin

Rapamycin is a strong drug that has been added to Sinclair’s anti-aging plan because it blocks a protein called mTOR. This protein plays a big role in how cells grow and age. By blocking mTOR, Rapamycin might help people live longer and stay healthier. [22]

Sinclair takes 6mg of Rapamycin once a week. He doesn’t take it every day, probably to avoid too many side effects. Research shows that blocking mTOR can make the body act like it’s getting fewer calories, which is known to help with living longer.

However, you don’t have to eat less food when you take Rapamycin, which is a plus. Adding Rapamycin to your routine might be a big help if you want to keep your cells healthy and slow down aging.

Other health-related medications

Sinclair’s health plan isn’t only about anti-aging supplements. He also takes other medicines for specific health issues, showing a complete approach to living longer and staying healthy.

• For example, Sinclair takes baby aspirin every day. This common medicine helps lower the risk of heart attacks and strokes by keeping blood clots from forming. While baby aspirin isn’t directly linked to anti-aging, keeping the heart healthy is crucial for living longer.

• Sinclair also takes a drug that lowers cholesterol because he has a genetic tendency for high cholesterol. By managing his cholesterol, he aims to avoid heart diseases, which are major causes of death. This highlights the need for personalized medicine and considering one’s genetics in health plans.

Supplements Sinclair Has Stopped Taking

In 2024, David Sinclair made big changes to his supplement routine, including stopping Quercetin. You might wonder why someone so smart would drop a supplement he used to take.

Sinclair used to take Quercetin with Fisetin because they help get rid of old, damaged cells. Nowadays, it seems that he stoped taking Quercetin.

The main reason is that Quercetin can have bad effects on important processes that help us live longer, especially if you’re under 60.

Too much Quercetin can block SIRT2N6, a protein that helps with longevity. It also harms Nrf2, another key to living longer, and lowers glutathione levels, which fight off harmful stress in the body. [23]

How David Sinclair Takes His Supplements

You might be curious about how David Sinclair integrates his supplement regimen into his daily life.

Morning routine

David Sinclair’s morning routine for supplements aims to boost their effectiveness. Start your day by taking these supplements with water for better absorption:

1. 1 gram of NMN: Boosts energy and repairs cells.
2. 2 grams of L-Taurine: Supports heart health and reduces cell damage.
3. 1-2 milligrams of Spermidine: Cleans out damaged cells and promotes new ones.
4. 500 milligrams of TMG (optional): Supports overall cell health.

After the water-based supplements, switch to yogurt (coconut or milk-based):

1. 1 gram of Resveratrol: An antioxidant linked to longer life.
2. 500 milligrams of Fisetin: Supports brain health and reduces inflammation.

This routine helps your body absorb these supplements better and forms a strong base for anti-aging. Keep in mind that not everyone may experience the same benefits.

With meals

After your morning routine, focus on the supplements to take with meals. David Sinclair recommends taking certain supplements with food for better absorption and effectiveness. These include Vitamin D and K2, Alpha Lipoic Acid, and Fish Oil.

1. Vitamin D and K2: Support bone and heart health. Take them with a meal containing some fat for better absorption. Add these to your lunch or dinner.
2. Alpha Lipoic Acid: A strong antioxidant that reduces cell damage. Taking it with meals can help prevent stomach issues and improve effectiveness.
3. Fish Oil: High in omega-3 fatty acids, it supports heart and brain health. Take it with a meal that contains fat for better absorption.

Evening routine

One key supplement he takes at night is Metformin, which mimics the effects of eating less and may extend lifespan. However, he advises skipping Metformin on nights before exercise, as it might affect your workout.

Sinclair’s evening supplements focus on supporting cell health, reducing stress damage, and repairing DNA during sleep. This aligns with his belief that improving cell function can slow aging.

Considerations When Following Sinclair’s Protocol

Before you start following David Sinclair’s supplement plan, think carefully about your own health. His routine is very specific to him, based on years of his own research and testing. What works for him mightn’t work for you, so it’s important to look at your own health needs first.

• Personal Health Needs: Assess your own health before starting David Sinclair’s supplement plan. His routine is tailored to him and may not suit everyone.
• Effectiveness: What works for Sinclair might not work for you. Consider your unique health needs and conditions.
• Supplement Testing: Some supplements in Sinclair’s plan, like Rapamycin, are still being researched, and their long-term effects are not fully known. They may offer longevity benefits but also come with potential risks.
• Risk vs. Reward: Carefully weigh the potential risks and rewards before incorporating these supplements into your daily routine.
• Consult a Doctor: Always talk to a doctor before starting any new supplements. This step is crucial to ensure that new supplements won’t interfere with existing medications or worsen health issues.
• Personalized Advice: A doctor can provide personalized advice to ensure the supplement plan fits your specific needs.

Bottom Line

In summary, David Sinclair’s 2024 Supplement Protocol focuses on enhancing longevity and cellular health through a scientifically supported regimen of supplements like NMN, Resveratrol, and Fisetin. Before starting any new supplement routine, it’s super important to consider your unique health needs and consult with a healthcare professional.

What are your thoughts on this approach to aging? Have you tried any of these supplements, or do you have any questions or experiences to share? We’d love to hear from you!

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