What is NAD+ and Why is it Important?
Nicotinamide Adenine Dinucleotide (NAD+) is a vital coenzyme present in every cell of the body. It plays a crucial role in fundamental biological processes, including energy metabolism, DNA repair, and the regulation of sirtuins. Sirtuins are a class of proteins often referred to as "longevity genes" because they help protect and regulate the cell. Unfortunately, NAD+ levels naturally decline as we age, which is linked to cellular dysfunction and a host of age-related health issues. By boosting NAD+ levels, proponents of longevity science, including David Sinclair, aim to support healthy cellular function and potentially slow down the aging process.
David Sinclair's Choice: NMN
Among the various supplements available to boost NAD+ levels, David Sinclair specifically uses Nicotinamide Mononucleotide (NMN). He consumes 1 gram (1,000 mg) of NMN daily, typically in the morning with yogurt to enhance absorption. This choice is deliberate and is based on his research and understanding of the most effective way to raise NAD+.
Why Sinclair Prefers NMN over NR
For those seeking to increase NAD+, two of the most popular precursors are NMN and Nicotinamide Riboside (NR). David Sinclair has publicly stated his preference for NMN. His reasoning is rooted in preclinical studies and the metabolic pathway. He notes that NMN is one step closer to NAD+ in the conversion pathway and is efficiently transported directly into cells via a specific transporter. In contrast, NR must first be converted into NMN before it can be converted to NAD+. Sinclair also refers to unpublished mouse studies where NMN demonstrated a significant boost in exercise endurance, while NR did not show the same effect at the same dosage.
Key components of Sinclair's NAD+ protocol
- Nicotinamide Mononucleotide (NMN): The core of his NAD+ boosting strategy, taken at a dose of 1 gram per day.
- Resveratrol: Taken alongside NMN, this compound is believed to activate sirtuin proteins, which are dependent on NAD+ to function properly. Sinclair takes 1 gram of resveratrol daily, mixed with a source of fat like yogurt for better absorption.
- Trimethylglycine (TMG): Also known as betaine, Sinclair takes 500–1,000 mg of TMG daily. He does this as a precaution, explaining that NMN supplementation can potentially deplete the body's methyl groups. TMG acts as a methyl donor to replenish these levels.
NMN vs. NR: A Closer Look
| Feature | Nicotinamide Mononucleotide (NMN) | Nicotinamide Riboside (NR) |
|---|---|---|
| Sinclair's Preference | Favors NMN. | Does not use NR in his primary regimen. |
| Metabolic Pathway | Closer to NAD+, converts in one step. | Requires an extra conversion step to become NMN, then NAD+. |
| Absorption | Absorbs well orally and uses a specific transporter for cellular entry. | Absorbs well orally but may primarily boost NAD+ in the liver rather than systemically. |
| Effectiveness | Believed to be more effective for systemic NAD+ support, including muscles, brain, and heart. | May have a more limited impact on overall systemic NAD+ levels compared to NMN. |
| Current Research | Clinical trials are ongoing, with promising results for metabolism and physical performance in older adults. | Has more extensive clinical trial data in humans, although NMN research is rapidly expanding. |
Lifestyle and holistic approach
David Sinclair emphasizes that supplements are only one part of his comprehensive longevity strategy. His approach also includes key lifestyle interventions that support cellular health and promote healthy aging. He regularly practices intermittent fasting and focuses on a plant-based diet rich in polyphenols and low in sugar and refined carbohydrates. Regular exercise, including both cardiovascular and strength training, is another cornerstone of his routine. These habits, combined with his supplement protocol, are designed to create a holistic environment that optimizes his healthspan.
Conclusion: NMN as Sinclair's NAD+ Choice
Ultimately, David Sinclair has made it clear that Nicotinamide Mononucleotide (NMN) is his preferred choice for boosting NAD+ levels. His decision is backed by years of research and a belief in its efficacy for supporting cellular energy and DNA repair. However, as with any supplement, it is important to remember that Sinclair's regimen is highly personalized and tailored to his needs. While his protocol provides a fascinating blueprint for healthy aging, it is not a one-size-fits-all solution. Anyone considering a similar supplement routine should consult a healthcare professional to ensure it aligns with their individual health goals.
Final Word on Longevity
It's crucial to acknowledge that while David Sinclair's approach is grounded in extensive research, many of the anti-aging benefits of supplements like NMN are still under investigation, and clinical evidence in humans is still growing. His personal regimen should serve as a source of information and inspiration, but not as a direct prescription for personal use. For more information on longevity science and the aging process, you can explore the NIA's resource on aging.
