David Sinclair's Resveratrol Protocol
When discussing his supplement routine, David Sinclair has been transparent about his daily intake of resveratrol. He takes 1 gram (1000 mg) of resveratrol every morning. However, the specific brand or company he purchases it from is not publicly known. This is common for researchers who prefer not to endorse commercial products, maintaining a level of scientific impartiality. His emphasis is not on the brand, but on the dose and, crucially, the method of consumption to maximize the compound's effect. Sinclair highlights the importance of taking resveratrol with a fatty food, like yogurt, to improve its absorption and bioavailability.
The Importance of Bioavailability
Resveratrol, a potent polyphenol found in grapes and Japanese knotweed, faces a significant challenge: low bioavailability. When consumed orally, it is rapidly metabolized and cleared from the body, meaning much of it doesn't reach the bloodstream in its active form. This is why Sinclair's practice of taking it with a fat source is so important. Healthy fats aid in the compound's absorption through the digestive system, allowing for higher plasma concentrations of resveratrol to reach the body's cells. Without this strategy, a significant portion of the supplement could be rendered ineffective before it has a chance to work.
Finding a High-Quality Resveratrol Supplement
For those seeking to replicate Sinclair's protocol, the focus should be on how to identify a high-quality product rather than obsessing over a specific brand. Several factors indicate a reputable supplement:
- Purity: Look for supplements that contain 98% pure trans-resveratrol, which is the active and most well-studied form. Some products may contain lower purity levels or a less effective cis-resveratrol form.
- Third-Party Testing: Since supplements are not strictly regulated by the FDA before they hit the market, third-party testing is crucial. Look for certifications from independent organizations like NSF International or USP, which verify the product's identity, purity, and potency.
- Formulation: Beyond mixing with fat, some formulations are designed to enhance absorption. Micronized resveratrol has a smaller particle size, increasing its surface area and improving absorption. Liposomal resveratrol encapsulates the compound in tiny lipid bubbles, protecting it from degradation and facilitating direct absorption into cells.
- Source: Japanese knotweed is a common and reliable source for high-potency resveratrol. Grapes are also a source, but the concentration can vary widely.
Comparison of Resveratrol Supplement Forms
| Feature | Standard Capsule/Powder | Micronized Powder | Liposomal Gel |
|---|---|---|---|
| Bioavailability | Low, requires intake with fat for marginal improvement | Significantly improved due to smaller particle size | Potentially highest absorption due to direct cellular delivery |
| Form | Standard powder inside a capsule or loose powder | Ultra-fine powder, often sold loose | Gel-like consistency, typically packaged in individual sachets |
| Cost | Generally lowest per gram | Higher than standard powder due to processing | Highest, reflecting advanced delivery technology |
| Convenience | Easy to take, though mixing with fat is necessary | Can be messy, but flexible for mixing with food | Convenient, pre-dosed, can be taken directly or mixed |
| Purity | Varies widely; must check label for trans-resveratrol percentage | High-purity versions are common but need verification | High purity is standard for most reputable brands |
Resveratrol and NMN: A Synergistic Combination
It's important to note that Sinclair doesn't take resveratrol in isolation; he pairs it with Nicotinamide Mononucleotide (NMN). This combination is based on a key biological interaction. NMN is a precursor to NAD+, a critical coenzyme that declines with age. Resveratrol is known as a sirtuin-activating compound (STAC), particularly of the SIRT1 protein. Sirtuins require NAD+ to function. By taking both supplements, Sinclair aims to increase the supply of NAD+ (via NMN) and activate the sirtuins (via resveratrol), creating a synergistic effect that potentially boosts cellular health and resilience.
The Evolving Science and Individual Variability
The science behind resveratrol's efficacy in humans is still evolving, with some clinical trials showing mixed or inconclusive results. Factors like dosage, formulation, duration, and individual genetics can influence outcomes. While Sinclair's regimen is based on his interpretation of the science, it's a personal approach. Anyone considering supplementation should research different brands, understand the varying formulations, and consult a healthcare professional. For instance, the Sinclair Lab at Harvard Medical School provides ongoing research into longevity, which can be an authoritative resource for understanding the underlying science of compounds like resveratrol: The Sinclair Lab: Aging and Genetics.
Conclusion
In summary, David Sinclair does not publicly endorse a specific resveratrol brand. Instead, he follows a precise protocol centered on a 1-gram daily dose taken with a fat-containing food to enhance absorption. For consumers, the takeaway is to focus on product quality and bioavailability rather than brand loyalty. Look for third-party tested, high-purity trans-resveratrol and consider advanced formulations like micronized or liposomal products. By understanding the science and being a discerning consumer, you can make informed decisions about your healthy aging journey.
