David Sinclair's 11 Longevity Supplements and His Daily Routine for a Healthier Life

 

Who is David Sinclair?

 

David Sinclair is a professor at Harvard University in the department of genetics. He is also a co-founder of biotechnology companies, including Genocea, Sirtris, Cohbar, Ovascience, MetroBiotech, and others. Sinclair focuses on aging with revolutionary research on how we can slow down and even potentially reverse aging thanks to his work with sirtuin genes.

 

As a result, he claims that we can achieve longevity and improve our vitality, creating longer and healthier lives. Sinclair tells this story by presenting research conducted mainly in his own laboratory and a new, optimistic vision of the future of humanity.

 

He studies aging epigenetics, focusing on NAD+ metabolism and sirtuins and NAD+ precursors such as Resveratrol, NR, and NMN. His bestseller "Lifespan: Why We Age – And Why We Don't Have To" tells us more about longevity. Five books and two documentary movies highlight his work. He took place in several shows and other media.

 

David Sinclair and NMN

 

David Sinclair is taking NMN powder because we all know that NMN can boost the NAD+ levels in our bodies. The main reason he chose NMN over NR is that his research is mainly focused on NMN, and also, there are some investigations that NMN had better effects in mice in trials. Additionally, NMN is more stable due to its longer shelf life. His company has been doing NMN clinical trials, and the brand name is MIB–626, but it is not available for the time being.

 

He never recommends or shares specific NMN brands, but he takes 1mg per day of NMN in the morning.

 

David Sinclair's supplement stack

 

Besides NMN supplementation, David is taking other supplements such as:

 

Resveratrol

 

Resveratrol powder is a polyphenol, a substance that behaves similarly to antioxidants because it protects the cells of our body from damage and oxidation. As a result, it can reduce the risk of cancer, heart disease, and neurodegeneration. David Sinclair believes that resveratrol works in combination with NMN. Resveratrol is necessary for activating the sirtuin gene, while NMN is needed to power the sirtuin. He is taking 1000mg per day in the morning with yogurt.

 

Vitamin D3

 

Vitamin D3 can potentially extend life. It can also reduce the risk of various diseases associated with aging, such as type 2 diabetes, risk of heart disease, Alzheimer's disease, autoimmune diseases, and other age-related conditions. On top of all that, Vitamin D activates many genes that provide essential health benefits. For optimal effects, it is recommended to take 1,000–4,000 IU.

 

Vitakim K2

 

Vitamin K is involved in metabolic processes for bone mineralization at the level of osteoblasts and also contributes to normal blood coagulation. Vitamin D3 is essential for the prevention and treatment of osteoporosis.

 

Coenzyme Q10

 

Coenzyme Q10 (CoQ10) is a compound found in all body cells, which is why it is known as Ubiquinone. Coenzyme Q10 (CoQ10) is an essential fat-soluble compound that generates energy in the cells. By the age of 30, the body secretes this coenzyme in sufficient quantity, but with aging, it loses the ability to synthesize it (up to 80%). David doesn’t mention, but taking 90–200mg of CoQ10 per day is the optimal dosage.

 

Alpha Lipoic Acid

 

Alpha-lipoic acid is present in every body cell. However, as we get older, the production of alpha-lipoic acid gradually decreases. Therefore, the free radicals in the body increase and lead to some diseases such as diabetes or hyperlipidemia. We need to take alpha-lipoic acid as a dietary supplement in this case. Recently, several studies have shown its anticancer and antimutagenic effects. David doesn’t recommend any brand, but the great dosage is 600-1800 mg per day.

 

Quercetin

 

Quercetin powder is a flavonoid that has antioxidative and anti-inflammatory effects. In addition, Quercetin and fisetin promote senolytic outcomes by clearing damaged and harmful cells.

 

Fisetin

 

Fisetin powder is a flavonol that supports healthy aging. Besides anti-aging and longevity effects, it can improve heart function and support cognitive function and memory.

 

He doesn’t mention his dose for most of the supplements he takes because he prefers not to recommend any of the supplementation brands available on the market.

 

Metformin

 

Alzheimer’s and Parkinson’s disease, cancer, heart disease, stroke, and many other serious diseases share one common risk factor – aging. Metformin is a drug that provides unexpected health benefits, not only for diabetes but also for slowing down aging and dementia and extending lifespan. David is taking 800mg metformin once a day, usually at night.

 

Aspirin

 

Aspirin is a widely used drug, most commonly against thrombosis. Aspirin can also reduce the risk of heart attacks and strokes. David Sinclair takes 83mg of aspirin because he has a family history of cardiovascular disease. (FDA: Aspirin for Reducing Your Risk of Heart Attack and Stroke: Know the Facts)

 

Statin

 

Statins are prescription drugs primarily used to lower high levels of LDL and cholesterol in the blood. David is taking statins due to his family history of cardiovascular diseases like aspirin. He has been taking it once daily since his twenties.

 

David Sinclair’s longevity strategy or advice

 

In the morning, he takes one cup of coffee with green tea. His balanced meals contain eating many veggies and fruit daily, while he is not eating meat. He suggests eating fewer meals per day is a better option for your health. He is eating only 1 or 2 meals daily to induce autophagy. He is doing intermittent fasting, 16 hours of fasting with 8 hours of eating. This way, he believes we would feel less hungry.

 

Furthermore, David exercises regularly, including high and low-intensity training, three times per week. He is sometimes doing strength training with some light dumbbells with more and fast reps. He is doing regular meditation as well.

 

To extend longevity, he doesn’t smoke cigarettes. Instead, his dinner can be followed by one glass of red wine or whiskey. In addition, he improves his sleep quality by wearing blue-light-blocking glasses before bedtime.

 

 

References

• Xiaohong Chen, João A Amorim, Giannis A Moustafa et al. (2020).Neuroprotective effects and mechanisms of action of nicotinamide mononucleotide (NMN) in a photoreceptor degenerative model of retinal detachment. Aging (Albany NY). 2020 Dec 29;12(24):24504-24521. 
• Hanmin Wang, Weiwen Chen, Dongqing Li, et al. (2017). Vitamin D and Chronic Diseases. Journal List  Aging Dis  v.8(3); 2017 May
• Maria Fusaro, ORCID, Giuseppe Cianciolo et al. Vitamin K and Osteoporosis. Nutrients 2020, 12(12), 3625; //doi.org/10.3390/nu12123625
• Wiebe M. C. Top, Adriaan Kooy and Coen D. A. Stehouwer. Metformin: A Narrative Review of Its Potential Benefits for Cardiovascular Disease, Cancer and Dementia. Pharmaceuticals 2022, 15(3), 312; //doi.org/10.3390/ph15030312
• Nuria Martinez-Lopez, Elena Tarabra, Miriam Toledo.(2017). System-wide benefits of intermeal fasting by autophagy. Cell Metab. 2017 Dec 5; 26(6): 856–871.e5.