David Sinclair's Core Longevity Protocol
Disclaimer: Information about David Sinclair's personal supplement and drug regimen is for general knowledge and should not be considered medical advice. Always consult with a healthcare professional before making any decisions about your health or treatment.
David Sinclair's well-documented supplement and drug regimen is built on a foundation of several key compounds, many of which target the cellular and metabolic pathways he studies in his work on aging at Harvard Medical School. It is important to note that Sinclair's protocol is based on his personal interpretation of scientific evidence and health data, and it is not a substitute for professional medical advice.
Nicotinamide Mononucleotide (NMN)
Sinclair's most famous supplement is Nicotinamide Mononucleotide, or NMN.
- Role in Longevity: NMN is a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a critical coenzyme found in every cell of the body. NAD+ levels decline with age, and boosting them is believed to support cellular energy production, DNA repair, and the function of sirtuin proteins, which are linked to longevity.
- Rationale: Sinclair prefers NMN over Nicotinamide Riboside (NR), another NAD+ precursor, based on personal research showing potentially more robust effects in animal studies.
Resveratrol
Paired with NMN is Resveratrol.
- Role in Longevity: Resveratrol is a polyphenol that activates sirtuin proteins. According to Sinclair, Resveratrol acts as the “accelerator pedal” for sirtuins, while NMN provides the “fuel” (NAD+) for them to function.
- Considerations: While early animal studies were promising, human data on resveratrol's longevity benefits is mixed, and its absorption is poor, making the method of consumption important.
Metformin
Metformin is a prescription drug primarily used for type 2 diabetes, but it is of great interest to longevity researchers.
- Sinclair's Protocol: He takes this medication in the evenings, but not on days he plans heavy exercise. Some research suggests it can interfere with muscle-building adaptations from exercise.
- Role in Longevity: It activates the AMPK pathway, which mimics some effects of calorie restriction, a known longevity-promoting intervention. It is also thought to have anti-inflammatory and antioxidant properties.
Additional Supplements and Drugs in the Regimen
Beyond his core supplements, Sinclair's protocol has evolved and includes several other compounds based on emerging research.
The Vitamin Duo: D3 and K2
Sinclair emphasizes the importance of Vitamin D3 and K2.
- Synergistic Action: Vitamin D3 helps with calcium absorption, while Vitamin K2 helps direct that calcium to the bones, preventing its buildup in arteries and soft tissues.
Fisetin
Fisetin is a flavonoid with senolytic properties, meaning it can help the body clear out senescent, or "zombie," cells.
- Sinclair's Protocol: He takes fisetin daily.
- Note: He has stated in interviews that he prefers fisetin over quercetin, a similar compound, based on stronger evidence for its senolytic effects.
Aspirin
For cardiovascular health, Sinclair has taken a low-dose baby aspirin daily.
- Mixed Evidence: While once widely recommended, current medical opinion is divided on the benefits of daily low-dose aspirin for otherwise healthy individuals due to bleeding risks. Sinclair has indicated he may adjust this practice based on evolving evidence.
TMG (Trimethylglycine)
Sinclair supplements with TMG to support methylation, a process potentially depleted by high-dose NMN supplementation.
- Mechanism: When the body processes NMN into NAD+, it can generate nicotinamide, which must be methylated for excretion. TMG helps replenish the methyl groups needed for this process.
Spermidine
Another compound associated with autophagy is spermidine, a polyamine found in foods like wheat germ.
- Sinclair's Protocol: He takes spermidine to enhance the cellular recycling process, or autophagy.
Omega-3 Fish Oil and Taurine
Rounding out his supplement list are omega-3 fish oil and taurine, an amino acid.
- Benefits: Omega-3s are important for heart and brain health, while Taurine has recently shown promise in animal longevity studies.
Comparison of Core Anti-Aging Compounds
| Compound | Sinclair's Protocol | Primary Role | Scientific Support | Prescription Required? |
|---|---|---|---|---|
| NMN | Daily | Boosts NAD+ levels for cellular energy and DNA repair. | Strong preclinical evidence; human trials ongoing. | No (though regulatory status varies, e.g., previously banned in the US). |
| Resveratrol | Daily | Activates sirtuin proteins. | Mixed, poor absorption is a challenge; synergy with NMN suggested. | No |
| Metformin | Daily | Activates AMPK pathway, mimicking caloric restriction. | Strong data for diabetes; observational studies suggest longevity link. | Yes. |
| Fisetin | Daily | Senolytic activity (clears senescent cells). | Promising animal studies; human research is limited. | No |
Conclusion: More Than Just Pills
While the focus often falls on his specific supplements, David Sinclair stresses that pills are only one part of his longevity strategy. His approach also includes a strict diet with intermittent fasting (16-18 hours daily), regular exercise (combining cardio and weightlifting), and prioritizing sleep. The combination of these lifestyle factors with a carefully selected supplement protocol is what he attributes to his improved health biomarkers and perceived younger biological age. As with any health regimen, it is crucial to consult with a healthcare professional before starting or changing a supplement routine.
