Back

Dr. David Sinclair’s Supplement Routine

Closeup of David Sinclair with multiple supplements

How He Supports His Health Every Day

Dr. David Sinclair, a well-known researcher in aging and longevity, follows a supplement routine designed to support his health and slow the aging process. His approach is based on scientific research and focuses on compounds that may promote cellular function and overall well-being. In this article, we’ll go over the David Sinclair supplement list, highlighting the key supplements he takes daily and their potential benefits.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: February 26, 2025
  • Last Updated: March 24, 2025
    • David Sinclair with NMN supplements

      Nicotinamide Mononucleotide (NMN)

      David Sinclair takes 1 gram of NMN every morning, usually with yogurt. This timing aligns with his body’s natural circadian rhythm and helps kickstart his cellular energy production for the day. NMN is a key component of Sinclair’s supplement routine, providing an extra layer of support to combat aging at the cellular level.

      • Supports energy production: Increases NAD+ levels, which are essential for cellular energy and metabolic processes.
      • Promotes DNA repair: Aids in repairing damaged DNA, helping maintain genomic integrity and cellular health.
      • Enhances cellular health: Supports overall cellular function, contributing to better health and vitality.
      • Potentially slows aging: May help counteract the decline in NAD+ levels associated with aging.

      He emphasizes the importance of taking NMN with a fat source, like yogurt, to enhance absorption. While promising, it’s essential to consult with a healthcare professional before adding NMN to your routine.

    • David Sinclair with Resveratrol supplements on a table

      Resveratrol

      As part of the David Sinclair supplement routine, he takes 1 gram of Resveratrol daily, mixing it with yogurt or olive oil in the morning for better absorption. This polyphenol compound is a key component of his longevity strategy, working synergistically with NMN to support cellular health and potentially slow down the aging process.

      • Activates sirtuins: Helps activate sirtuins, proteins that play a role in regulating cellular health and longevity.
      • Antioxidant properties: Provides antioxidant support, helping protect cells from oxidative stress.
      • Supports cardiovascular health: May contribute to healthy heart function and blood flow.
      • Potential anti-inflammatory effects: Could help reduce chronic inflammation associated with aging.

      Resveratrol complements NMN by activating sirtuin genes and aiding in DNA repair processes. Sinclair’s interest in resveratrol stems from his early research on the compound’s potential anti-aging effects.

      While resveratrol is found in foods like red wine and berries, Sinclair opts for a higher-dose supplement to achieve the levels used in his research. You can also get a top-quality Resveratrol and NMN Bundle to improve supplementation and enhance your daily routine.

    • David Sinclair with vitamin supplements

      Vitamin D3

      David Sinclair takes 4,000-5,000 IU of Vitamin D3 daily, usually in the morning. This essential nutrient plays a crucial role in numerous bodily functions and is a key component of Sinclair’s longevity protocol.

      • Supports bone health: Helps the body absorb calcium and phosphorus, keeping bones dense and reducing the risk of fractures.
      • Enhances muscle function: Aids in muscle contraction, coordination, and overall strength.
      • Regulates the immune system: Helps modulate the body’s immune response, reducing the risk of infections and autoimmune conditions.
      • Potential cognitive benefits: May support brain health and cognitive function as we age.

      He highlights the importance of Vitamin D for overall health and longevity, particularly for immunity. He often mentions that while sunlight exposure can help the body produce Vitamin D naturally, many people may benefit from supplementation, especially those living in northern latitudes or spending most of their time indoors.

    • David Sinclair with TMG

      Trimethylglycine (TMG)

      He includes 500-1,000 mg of TMG in his daily supplement routine, typically taking it in the morning dissolved in water alongside NMN. TMG, also known as betaine, is a methyl donor that plays a crucial role in various biological processes.

      • Supports methylation: Helps maintain healthy DNA methylation patterns, crucial for gene expression.
      • Protects against methyl group depletion: Counteracts potential side effects of NMN supplementation.
      • Enhances liver function: Supports liver health by reducing fatty deposits.

      TMG is a key component of the David Sinclair aging supplements protocol, particularly as a precautionary measure to support methylation processes while taking NMN. Its ability to lower homocysteine levels and support cardiovascular health aligns well with his focus on longevity.

    • David Sinclair with Quercetin and Fisetin

      Quercetin and Fisetin

      Sinclair previously took 500 mg each of quercetin and fisetin daily. However, recent updates to the David Sinclair supplement list suggest he may have removed quercetin from his routine while continuing with fisetin.

      • Senolytic properties: Both compounds have the ability to selectively eliminate senescent cells, which accumulate with age and contribute to inflammation and tissue dysfunction.
      • Antioxidant effects: Quercetin and fisetin are powerful antioxidants that help protect cells from oxidative stress, potentially slowing down the aging process.
      • Cardiovascular protection: Both compounds have shown potential in supporting heart health by reducing inflammation and improving blood vessel function.

      While quercetin and fisetin have been staples in Dr. David Sinclair’s supplements for aging, recent research has led to some reconsideration. Sinclair now focuses on fisetin, taking 500 mg each morning with yogurt. This change reflects the evolving nature of longevity research and Sinclair’s commitment to optimizing his daily supplements based on the latest scientific findings.

    • David Sinclair holding a Spermidine bottle

      Spermidine

      He takes 1-2 mg of spermidine in his morning supplement routine, often taken alongside other longevity-focused compounds like NMN and resveratrol. This naturally occurring polyamine has gained attention in the David Sinclair aging supplements protocol for its potential to promote cellular renewal.

      • Autophagy activation: Spermidine is known to induce autophagy, the cellular “cleaning” process that removes damaged components and promotes cellular rejuvenation, potentially slowing down the aging process.
      • Cardiovascular support: It can also improve heart health by enhancing blood flow and protecting against age-related cardiovascular decline.
      • Cognitive function: Spermidine might help counter brain inflammation and anxiety, potentially supporting cognitive health as we age.

      Spermidine has become an integral part of the David Sinclair recommended supplements list, reflecting its potential role in promoting healthy aging.

    • Omega-3 Fish Oil

      He uses omega-3 fish oil in his daily supplement routine, though he hasn’t specified the exact dosage or timing. This essential fatty acid supplement is a key part of the David Sinclair supplement routine.

      • Brain health: Omega-3s, particularly DHA, play a crucial role in maintaining cognitive function, supporting memory, and potentially reducing the risk of age-related cognitive decline.
      • Cardiovascular support: These fatty acids are known to support heart health by reducing inflammation, lowering triglycerides, and potentially decreasing the risk of arrhythmias. This aligns well with Sinclair’s focus on maintaining cardiovascular health for longevity.
      • Anti-inflammatory effects: Omega-3s have potent anti-inflammatory properties, which may help combat chronic low-grade inflammation associated with aging. This could contribute to overall health and longevity by reducing the risk of various age-related diseases.

      While Sinclair hasn’t provided specific details about his omega-3 supplementation, it’s clear that this nutrient plays a significant role in his approach to healthy aging and forms an important part of the David Sinclair daily supplements routine.

    • David Sinclair checking Alpha Lipoic Acid supplements

      Alpha Lipoic Acid (ALA)

      Alpha Lipoic Acid is also included in Sinclair’s supplement protocol, although he hasn’t disclosed the exact dosage or timing. This powerful antioxidant is both water and fat-soluble, making it a versatile addition to the David Sinclair aging supplements lineup.

      His interest in this antioxidant goes back to his Ph.D. research, but what convinced him to take it was a conversation with the family of Dr. Denham Harman, the scientist behind the Free Radical Theory of Aging.

      • Antioxidant properties: ALA is a potent antioxidant that can neutralize free radicals throughout the body. It’s unique in its ability to work in both watery and fatty tissues, potentially offering more comprehensive protection against oxidative stress.
      • Mitochondrial support: It plays a crucial role in mitochondrial function, helping to enhance energy production at the cellular level.
      • Glucose regulation: ALA may help improve insulin sensitivity and glucose uptake, potentially supporting metabolic health. This could be particularly beneficial in combating age-related metabolic decline.

      While not as frequently discussed as some other components of his supplement list, Alpha Lipoic Acid forms an important part of the David Sinclair supplement list. Its multifaceted benefits contribute to his comprehensive approach to longevity and healthy aging.

    • David Sinclair with Vitamin K2 pills

      Vitamin K2

      He takes 180-360 mcg of Vitamin K2 daily, often in combination with Vitamin D3. This fat-soluble vitamin plays a crucial role in calcium metabolism and cardiovascular health.

      • Higher bone health: Works synergistically with Vitamin D3 to improve bone density and strength.
      • Enhanced cardiovascular function: Helps prevent calcium buildup in arteries, reducing the risk of heart disease.
      • Effective calcium utilization: Directs calcium to bones and teeth rather than soft tissues.

      Vitamin K2 is an essential component of Dr. David Sinclair’s supplements for aging, as it helps maintain skeletal and cardiovascular health. By ensuring proper calcium utilization, it complements the effects of Vitamin D3 and contributes to overall longevity.

    • David Sinclair with CoQ10

      Coenzyme Q10 (CoQ10)

      David Sinclair takes Coenzyme Q10 daily, particularly because he also takes a statin. While he doesn’t elaborate on the specifics, research suggests that statins may lower CoQ10 levels in the blood, which could impact energy production and overall mitochondrial function.

      He doesn’t mention a precise dosage but refers to taking one large pill daily, which typically falls within the 100–200 mg range for CoQ10 supplements.

      • Improves mitochondrial function: Helps generate cellular energy by aiding in ATP production within the mitochondria.
      • Minimizes statin side effects: Statins can deplete CoQ10 levels, and supplementation may help mitigate potential muscle fatigue and weakness.
      • Provides antioxidant protection: Acts as a powerful antioxidant, reducing oxidative stress and supporting overall heart health.
      • Enhances cardiovascular health: May promote better circulation and reduce inflammation, contributing to improved heart function.

      CoQ10 is widely used by individuals on statins due to its potential benefits in maintaining energy levels and muscle function.

    • David Sinclair with Taurine

      Taurine

      David Sinclair is currently experimenting with taking 2 grams of taurine per day, revisiting a supplement he had previously dabbled with. His renewed interest in taurine stems from recent research suggesting high doses may support longevity and metabolic health. To ensure safety, he monitors his blood markers regularly while including this supplement.

      • Longer lifespan: Taurine may play a role in slowing age-related decline and improving metabolic health.
      • Better cellular function: Helps regulate calcium levels within cells, supporting proper muscle and nerve function.
      • Enhanced mitochondrial health: May improve mitochondrial efficiency, contributing to better energy production and overall cellular resilience.
      • Improved cardiovascular health: Taurine has been linked to improved heart function, potentially reducing blood pressure and cholesterol levels.

      He sees taurine as a promising addition to his routine, though he emphasizes the importance of tracking its effects through regular blood testing.

    • David Sinclair with his medications

      Medications

      David Sinclair includes certain medications in his routine, alongside his supplement choices. While these drugs are typically used for specific medical conditions, he takes them based on research suggesting they may have benefits for longevity and overall health. Some of these medications have been studied for their potential to reduce inflammation, support metabolism, and influence cellular aging.

      • Low-Dose Aspirin: Despite mixed evidence on its cardiovascular benefits, Sinclair takes a small daily dose (83mg), citing research linking it to a reduced risk of cancer.
      • Metformin: Commonly prescribed for type 2 diabetes, metformin is believed to support metabolic health and reduce inflammation. Sinclair has stated in interviews that he takes 1 gram daily.
      • Rapamycin: A drug originally developed to prevent organ transplant rejection, rapamycin has been widely studied for its potential role in slowing aging and improving cellular function. Sinclair has not shared details about his dosage.
      • Disclaimer: These medications should not be taken without consulting a healthcare professional, as they may carry risks or interact with other treatments.

      Medications are one part of Sinclair’s overall longevity strategy. While supplements focus on supporting cellular function, these drugs are believed to play a role in metabolic health and aging. Anyone considering similar options should seek medical advice to understand the risks and benefits.

      My family has a history of diabetes and metformin is very effective at treating diabetes and even preventing it. So I do that for disease reasons.

Explore Similar Routines

card image

Optimized For:

  • Anti-Aging
  • Genetics
  • Physical Health
  • Sleep

Updated on: March 14, 2025

Dr. David Sinclair’s Daily Routine

David Sinclair, a prominent figure in the realm of aging research, has dedicated his career to unraveling the mysteries of why we age and how we can potentially slow down…

Explore Routine
card image

Optimized For:

  • Energy
  • Performance
  • Supplements
  • Testosterone

Updated on: March 24, 2025

Andrew Huberman’s Comprehensive Supplement Guide

Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, has gained a wide following for sharing his extensive knowledge on human optimization. Through his research and…

Explore Routine
card image

Optimized For:

  • Health
  • Nutrition
  • Performance
  • Supplements

Updated on: March 24, 2025

Dr. Peter Attia’s Supplement List

Dr. Peter Attia, a physician focused on health and longevity, has crafted a supplement list designed to support his daily wellness. With a focus on optimizing energy, performance, and sleep,…

Explore Routine
card image

Optimized For:

  • Health
  • Nutrition
  • Supplements
  • Wellness

Updated on: March 24, 2025

Rhonda Patrick’s Supplement List

Dr. Rhonda Patrick, a renowned health and wellness advocate, is known for her thoughtful approach to nutrition and supplementation. Her supplement list focuses on supporting overall health, brain function, and…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplements

Updated on: March 24, 2025

David Goggins’ Supplement Routine

David Goggins is known for his intense mental and physical endurance, pushing himself beyond limits most people wouldn’t attempt. To support his training and recovery, many wonder if he follows…

Explore Routine
card image

Optimized For:

  • Health
  • Performance
  • Supplement
  • Wellness

Updated on: March 24, 2025

Joe Rogan’s Supplement Routine

Joe Rogan is well-known for his focus on health and fitness, and his supplement routine plays a big part in supporting his active lifestyle. From brain boosters to memory enhancers,…

Explore Routine
card image

Optimized For:

  • Energy
  • Nutrition
  • Supplement
  • Wellness

Updated on: February 19, 2025

AG1 vs. Top Green Powders

Green powders are quickly becoming a favorite choice among health-conscious consumers looking for dietary supplements. These powders are made from a blend of dried and powdered plants, including vegetables and…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Supplement
  • Wellness

Updated on: March 3, 2025

Everything You Need To Know About Methylene Blue

Methylene blue is a compound with a range of uses and potential benefits. Originally developed as a dye, it has also found applications in medicine and health. People use methylene…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

Gary Brecka’s Supplement Routine

Gary Brecka is known for his focus on optimizing health through nutrition and supplementation. His supplement routine includes a mix of amino acids, TMG, magnesium, and resveratrol, among others, to…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

Andy Galpin’s Supplement Routine

Dr. Andy Galpin is known for his research on human performance and muscle recovery. His supplement choices focus on strength, endurance, and hydration, helping athletes optimize their training. From whey protein for…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

Dave Asprey’s Supplement List

Dave Asprey, known for his work in biohacking and longevity, follows a supplement routine designed to boost energy, brain function, and overall health. His daily stack includes minerals, NAD boosters, fiber, and…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

Dr Mark Hyman’s Supplement Routine

Dr. Mark Hyman is a well-known advocate for functional medicine and focuses on using supplements to support overall health, reduce inflammation, and improve longevity. His supplement routine includes essential nutrients…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

Dr Mary Claire Haver’s Supplement Routine

Dr. Mary Claire Haver is known for her work in women’s health, particularly in managing menopause through nutrition and supplements. She recommends key nutrients to support overall well-being, including magnesium,…

Explore Routine
card image

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement

Updated on: March 24, 2025

PD Mangan’s Supplement Routine

PD Mangan focuses on health and longevity, using supplements to support strength, energy, and overall well-being. His approach includes key nutrients that help with muscle growth, metabolism, and aging. This…

Explore Routine
  • What supplements does David Sinclair take daily?

    David Sinclair follows a supplement routine designed to support longevity and cellular health. His daily supplements include NMN, Resveratrol, Vitamin D3, TMG, Spermidine, fisetin, Omega-3 fish oil, and CoQ10. These supplements target various aspects of aging, from boosting NAD+ levels to promoting autophagy and reducing inflammation. He adjusts his supplement list based on the latest research, ensuring his supplement choices align with his longevity-focused approach.

  • Why does David Sinclair take NMN, resveratrol, and spermidine?

    David Sinclair takes NMN to boost NAD+ levels, which play a critical role in cellular energy production and DNA repair. Resveratrol works alongside NMN by activating sirtuins, proteins involved in regulating longevity pathways. Spermidine supports autophagy, a process that helps remove damaged cellular components and improve overall cellular function. Together, these supplements form a key part of his strategy for maintaining long-term health and slowing the aging process.

  • Does David Sinclair take supplements for brain health?

    Yes, he includes several supplements known for their cognitive benefits. Omega-3 fish oil supports brain function and reduces inflammation. Resveratrol and fisetin have neuroprotective properties, helping to combat oxidative stress and improve memory. Spermidine may also play a role in maintaining cognitive health by promoting autophagy in brain cells. These supplements align with his research on brain aging and neuroprotection.

  • What supplements does David Sinclair take for heart health?

    David Sinclair takes Omega-3 fish oil, CoQ10, Vitamin D3, and vitamin K2 to support cardiovascular health. Omega-3s help reduce inflammation and improve circulation. CoQ10 aids in energy production within the heart and counteracts the effects of statin use. Vitamin D3 and K2 work together to regulate calcium metabolism, preventing arterial calcification and supporting heart function.

  • Does David Sinclair take supplements to slow aging?

    His supplement routine is designed to target key aging pathways. NMN and Resveratrol help support mitochondrial function and cellular repair. Spermidine and fisetin promote autophagy, which helps remove damaged cells. Alpha lipoic acid and CoQ10 support energy production at the cellular level. Omega-3s and quercetin provide antioxidant and anti-inflammatory benefits.

  • Does David Sinclair take supplements with food?

    Yes, he takes certain supplements with food to enhance absorption. Resveratrol and fisetin are taken with a fat source like yogurt or olive oil for better bioavailability. Vitamin D3 and K2 are fat-soluble and are best absorbed with a meal. NMN, TMG, and Spermidine are usually taken in the morning, sometimes on an empty stomach or with a light meal.

  • Why does David Sinclair take TMG?

    David Sinclair includes TMG in his routine to support methylation, a process essential for DNA stability and cellular function. NMN supplementation can deplete methyl groups, and TMG helps counteract this by donating methyl groups back to the body. This prevents imbalances that could impact overall health while supporting cardiovascular and liver function.