Before considering any supplement regimen, especially one based on a specific individual's protocol, it is essential to consult with a healthcare professional. Information about supplements, including those reportedly taken by researchers, is for general knowledge and should not be interpreted as medical advice.
The Cornerstone: NMN and Resveratrol
At the heart of David Sinclair's reported longevity protocol are two well-known compounds: Nicotinamide Mononucleotide (NMN) and Resveratrol. Sinclair has consistently discussed these compounds, basing their inclusion on his own research and broader scientific inquiry into aging.
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Nicotinamide Mononucleotide (NMN): NMN is a precursor to Nicotinamide Adenine Dinucleotide ($NAD^+$), a coenzyme crucial for numerous biological processes, including DNA repair and cellular metabolism. $NAD^+$ levels naturally decline with age, and supplementing with NMN is explored as a way to potentially support these levels, supporting cellular health. Sinclair has mentioned taking NMN daily and sometimes mixes it with his morning yogurt.
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Resveratrol: Resveratrol is a polyphenol, an antioxidant found in certain plants, which is believed to activate sirtuin genes. These genes are often referred to as "longevity genes" because they play a role in DNA repair and cellular survival. Sinclair has discussed taking resveratrol daily and emphasizes that taking it with a fatty food source, like yogurt or olive oil, may increase its absorption.
Additional Supplements and Medications
Beyond NMN and resveratrol, Sinclair reportedly incorporates a range of other compounds into his regimen, reflecting the evolving landscape of longevity research. He emphasizes that many of these are based on personal decisions and ongoing experimentation.
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Metformin: An anti-diabetic drug that has been studied for potential longevity benefits in animal models. Sinclair has mentioned taking Metformin in the evening but reportedly skips it on days he exercises.
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Spermidine: A polyamine that promotes autophagy, a cellular process involving the recycling of old and damaged cellular components. Sinclair has indicated taking Spermidine daily.
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Fisetin and Quercetin: These are compounds explored for their potential senolytic properties, which may involve helping the body clear senescent cells. In 2025, Sinclair has mentioned taking Fisetin and has sometimes incorporated Quercetin.
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Taurine: Added more recently to his discussed stack, Taurine is being researched for its potential to support mitochondrial function and cardiovascular health. Sinclair has mentioned taking Taurine daily.
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Vitamins D3 and K2: This pairing is often discussed for bone health and mineral absorption. Sinclair has mentioned taking Vitamins D3 and K2 daily.
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TMG (Trimethylglycine): Also known as betaine, TMG is discussed for its potential role in methylation and to potentially counteract some effects associated with long-term NMN use. Sinclair's usage is reportedly daily.
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Low-Dose Aspirin: Sinclair has mentioned including a daily low-dose aspirin in his routine.
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Omega-3 Fish Oil: For anti-inflammatory benefits and brain support, Sinclair has reportedly incorporated omega-3s into his routine.
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Rapamycin: A more recent addition reportedly discussed by Sinclair, though details are limited. Rapamycin is a prescription drug that targets the mTOR pathway and has demonstrated longevity benefits in some animal studies. Sinclair's exact regimen with Rapamycin is not widely public.
The Science Behind Compounds David Sinclair Discusses
Sinclair's regimen is often discussed in the context of targeting the Hallmarks of Aging. His choices, while personal and experimental for non-prescription items, are based on scientific evidence suggesting they may influence key biological pathways.
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Activating Sirtuins: The primary function discussed regarding the NMN and Resveratrol combination is to potentially boost $NAD^+$ levels and activate sirtuins. Sirtuins are proteins that play a vital role in regulating cellular health and stress response. By potentially enhancing sirtuin activity, Sinclair aims to support DNA repair and epigenomic stability, which is thought to decline with age.
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Inducing Autophagy: Spermidine is included for its potential to induce autophagy, a cellular renewal process critical for removing damaged organelles and proteins. This process is believed to slow down as organisms age, and promoting it may support cellular function.
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Clearing Senescent Cells: Fisetin is being explored as a potential senolytic, specifically targeting and potentially helping to eliminate senescent cells. These non-dividing cells are thought to accumulate with age and contribute to tissue dysfunction.
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Managing Metabolic Health: Metformin's primary function is to lower blood glucose, but its impact on broader metabolic health is of interest to some longevity researchers. By mimicking aspects of caloric restriction, metformin may activate similar longevity pathways in some contexts.
A Comparative Look at Key Longevity Compounds
| Compound | Primary Reported Role | Potential Benefit | Source | Reported Mechanism | Key Consideration |
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| NMN | Boosts $NAD^+$ levels | Enhances cellular energy & DNA repair | Produced naturally, also supplements | $NAD^+$ precursor | Long-term human studies still emerging |
| Resveratrol | Activates sirtuin genes | Increases cellular resilience | Found in grapes, berries, and supplements | Sirtuin activator | May have low bioavailability; absorption considerations |
| Spermidine | Promotes cellular autophagy | Recycles damaged cell components | Found in wheat germ, aged cheese, and supplements | Autophagy inducer | Research is still ongoing |
| Metformin (Rx) | Lowers blood glucose, mimics fasting | Supports metabolic health | Prescription medication | Inhibits hepatic glucose production | Avoid with intense exercise may be advised |
| Fisetin | Senolytic properties | May help clear senescent cells | Found in strawberries, apples, and supplements | Induces apoptosis in senescent cells (in studies) | Human research on longevity effects ongoing |
The Importance of a Holistic Approach
While the focus on Sinclair's supplement discussions is popular, it is crucial to remember that he also reportedly follows a comprehensive lifestyle regimen. His approach includes:
- Intermittent Fasting: Restricting caloric intake to specific windows is explored for its potential to activate stress response pathways that may be beneficial for longevity.
- Regular Exercise: Promoting cardiovascular and muscular health, which are considered fundamental to a long healthspan.
- Dietary Choices: Limiting protein, especially red meat, and eating plenty of plant-based foods are often part of longevity-focused diets.
- Biomarker Tracking: Closely monitoring various health metrics to assess the effects of interventions is a common practice in personalized health.
Conclusion
In 2025, David Sinclair’s reportedly discussed supplement routine remains grounded in a core set of compounds, notably NMN and resveratrol, which are researched for targeting key cellular aging pathways. However, his regimen has reportedly evolved with the addition of substances like taurine and omega-3s, alongside discussions of the prescription drug, rapamycin. His full discussed protocol exemplifies his belief in proactively influencing the aging process through science-backed exploration. It is critical to recognize that this is a highly personalized and experimental regimen, and anyone considering a similar approach should consult with a healthcare professional before starting. Sinclair's discussions continue to highlight research into the biological mechanisms of aging.
