Understanding Dr. David Sinclair's NMN Dosage
Dr. David Sinclair, a prominent longevity expert, has been very open about his personal supplement regimen. He takes 1,000 mg (1 gram) of NMN every morning. He often mixes the powder with yogurt to improve its absorption and aligns his intake with his body's natural circadian rhythm. This high-dose approach is based on his research and beliefs regarding NMN's potential to counteract age-related declines in NAD+ levels, a critical coenzyme for cellular metabolism and repair. While his dosage is higher than what some clinical studies have tested, it reflects his deep dive into the longevity field.
The Science Behind NMN and NAD+
NMN serves as a direct precursor to Nicotinamide Adenine Dinucleotide (NAD+). NAD+ is a vital coenzyme present in every cell of the body, crucial for hundreds of metabolic processes, including energy production, DNA repair, and gene expression. However, as we age, our NAD+ levels naturally decline. This decrease is linked to many of the hallmarks of aging. By supplementing with NMN, the goal is to replenish these NAD+ levels, which may help improve cellular function and support healthier aging.
Sinclair's Supporting Supplements and Practices
Sinclair does not rely solely on NMN. His complete longevity protocol includes a combination of supplements and lifestyle choices designed to work synergistically. The inclusion of Trimethylglycine (TMG) is a particularly important aspect of his NMN protocol.
- Trimethylglycine (TMG): Sinclair takes between 500 and 1,000 mg of TMG daily as a precautionary measure. When the body processes high doses of NMN, it can consume methyl groups during the conversion and excretion of nicotinamide. TMG acts as a methyl donor, helping to replenish these methyl groups and prevent potential depletion.
- Resveratrol: He also takes 1 gram of resveratrol, often with the same yogurt as his NMN, to improve absorption. Resveratrol is a plant-based compound believed to activate sirtuin proteins, which regulate cellular health.
- Lifestyle: Beyond supplements, Sinclair incorporates intermittent fasting, a plant-heavy diet, regular exercise, and cold therapy into his routine, all of which are believed to enhance the effects of his supplements.
A Comparison of Sinclair's Dose vs. Clinical Trials
While Sinclair's personal dosage is 1,000 mg, many human clinical trials have explored a range of lower dosages. This comparison helps illustrate the evolving nature of longevity science.
| Feature | David Sinclair's Personal Regimen | Clinical Trials (Ranges) | Key Difference |
|---|---|---|---|
| NMN Dose | 1,000 mg per day | 250 mg to 900-1,000 mg per day | Sinclair opts for the higher, more aggressive end of the dose range. |
| TMG Usage | Takes 500–1,000 mg to replenish methyl groups. | Often included in studies to support methylation and metabolism. | Sinclair's consistent use is a key part of his protocol, based on mechanistic reasoning. |
| Timing | Every morning. | Varies by study; many suggest morning intake for energy. | Sinclair emphasizes morning intake to align with circadian rhythms. |
| Absorption | Mixes with yogurt for bioavailability. | Some products use liposomal delivery or recommend taking with food. | Personal protocol includes a specific, simple method to enhance absorption. |
| Long-term Data | Anecdotal evidence based on personal use over many years. | Ongoing research; initial studies show promising safety and short-term benefits. | Sinclair's long-term experience is self-reported, while clinical data is more standardized and controlled. |
Considerations and Personalized Dosing
It is crucial to understand that Dr. Sinclair's personal regimen is not a universal recommendation. He is a research scientist who closely monitors his health markers. For the average person, a lower dose might be sufficient, and starting with a smaller amount is often advisable. Many factors, including age, metabolism, and lifestyle, can influence the optimal dosage of NMN.
It is always recommended to consult a healthcare professional before starting any new supplement regimen, especially when dealing with higher doses. They can provide guidance tailored to your specific health needs and goals. The longevity field is dynamic, and Sinclair himself notes that his regimen evolves based on new research findings.
Conclusion
Dr. David Sinclair's personal protocol features a daily intake of 1,000 mg of NMN, taken in the morning alongside TMG and resveratrol. This approach is grounded in his scientific understanding of NAD+ decline and the importance of cellular health for longevity. While his high dosage works for him, it is essential for individuals to consider their own health, consult a doctor, and pay attention to ongoing research to find a personalized and safe approach to supplementation. Sinclair's regimen is a powerful example of biohacking in practice, but not a one-size-fits-all solution for everyone. For more details on the mechanisms behind NAD+ precursors and longevity, an authoritative review can be found at the National Institutes of Health.
How to Begin NMN Supplementation Safely
For those inspired by Sinclair's approach but new to NMN, here are some recommended steps:
- Consult a doctor: Discuss your health goals and existing conditions with a healthcare provider to ensure NMN is safe for you.
- Start with a lower dose: Consider beginning with 250-500 mg daily to assess your body's response.
- Choose a reputable brand: Ensure the product you select is high-purity NMN from a third-party-tested source.
- Take with food and TMG: For enhanced absorption and methylation support, take your NMN in the morning with a fatty food like yogurt and a TMG supplement.
- Monitor your body: Pay attention to how you feel and consider periodic blood tests to monitor relevant biomarkers.
By taking a cautious and informed approach, individuals can explore the potential benefits of NMN while minimizing risks.
