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David Sinclair Supplements have captured the attention of anyone curious about living longer and healthier.
As a Harvard professor and renowned geneticist, Sinclair is celebrated for his groundbreaking work on aging and longevity.
But what exactly does he take to keep himself feeling younger?
From NAD+ boosters to vitamins and plant compounds, his routine has sparked curiosity and debate. Could these supplements really hold the key to turning back the clock?
Let’s explore his regimen and the science behind it.
NMN + RESVERATROL
Cellular NAD+ booster with ultra-pure NMN and Resveratrol, at research-backed doses.*
Who Is David Sinclair?
David Sinclair is more than just a professor—he’s a pioneer in the field of aging research. As a Harvard geneticist and the director of the Center for Aging Research, Sinclair has spent decades studying why we age and how we might slow, or even reverse, the process.
His work focuses on understanding the role of genes, epigenetics, and molecules like NAD+ in cellular health. Sinclair believes aging isn’t inevitable but rather a condition that can be managed and potentially treated.
His New York Times bestseller, "Lifespan: Why We Age—and Why We Don’t Have To," has inspired millions to rethink how we approach getting older.
Beyond academia, Sinclair practices what he preaches. He openly shares his supplement routine, dietary habits, and lifestyle choices, making him a figurehead for biohackers and longevity enthusiasts worldwide.
His efforts have sparked global conversations about the future of health and aging.
David Sinclair’s Supplements: A Breakdown
David Sinclair’s supplement stack is meticulously chosen to support cellular health, repair DNA, and tackle the aging process. Below is a breakdown of his routine, the dosages he mentions, and the science that supports these choices.
Nicotinamide Mononucleotide (NMN) – 1g per day
NMN is a precursor to NAD+, a molecule that fuels critical cellular processes like energy production and DNA repair.
Studies have found that NMN supplementation might improve mitochondrial function and boost NAD+ levels, which decline as we age (1). A 2022 study on older adults suggested that NMN might enhance physical performance and insulin sensitivity (2).
While long-term human trials are still in progress, early results look promising for slowing age-related decline. Sinclair takes NMN in the morning, often with yogurt, as he believes it works best when paired with a meal.
Resveratrol – 1g per day
Resveratrol is a natural compound found in grapes and berries, known for its potential to activate sirtuins—proteins linked to longevity.
Studies suggest that resveratrol might reduce inflammation and improve heart health (3). A 2006 study indicated it could extend lifespan in mice fed high-fat diets, though human studies are ongoing (4).
Resveratrol is often touted for its antioxidant properties, but it’s worth noting that its absorption can be tricky, which is why Sinclair mixes it with yogurt to enhance bioavailability.
While the science is compelling, some researchers argue that alternatives like pterostilbene might offer similar benefits with better absorption and stability.
Metformin – 800mg per day
Metformin, a prescription drug commonly used to manage type 2 diabetes, is believed to mimic the effects of caloric restriction.
Research indicates metformin may help improve insulin sensitivity and reduce inflammation. A large population study showed that diabetics taking metformin lived longer than non-diabetics, sparking interest in its anti-aging potential (5).
However, there are risks, including gastrointestinal discomfort and reduced vitamin B12 absorption over time.
Sinclair takes metformin in the evening but skips it on days when he exercises to avoid over-stressing his mitochondria.
Vitamin D3 – 4,000–5,000 IU per day
Vitamin D3 is often called the sunshine vitamin and plays a key role in supporting immune function, bone health, and emotional well-being.
Higher levels of vitamin D3 have been associated with lower risks of cardiovascular disease and certain cancers. A 2017 review found that supplementing with D3 might lower overall mortality rates in older adults (6).
Sinclair takes it regularly, often pairing it with vitamin K2 for optimal absorption and synergy.
Spermidine – 1mg per day
Spermidine is a compound found in foods like cheese and wheat germ, known for its ability to trigger autophagy—the process by which cells clean out damaged components.
Studies have shown that spermidine supplementation might improve cardiovascular health and reduce age-related cognitive decline in animal models (7).
While human trials are still limited, the potential for this supplement to mimic fasting’s cellular benefits is exciting.
Sinclair takes spermidine in the morning, alongside his other longevity-focused supplements.
Trimethylglycine (TMG) – 500–1,000 mg per day
TMG, also known as betaine, is a methyl donor that supports DNA methylation—an essential process for gene regulation and cellular function.
Sinclair takes TMG alongside NMN to counteract potential methyl depletion caused by NAD+ production.
Studies have found that TMG may help maintain liver health, improve cardiovascular function, and support muscle growth by reducing homocysteine levels (8).
Since NAD+ boosters can consume methyl groups, Sinclair believes pairing NMN with TMG helps balance this effect, ensuring cells have the resources needed for repair and maintenance.
Quercetin and Fisetin – 500 mg each per day
Quercetin and fisetin are flavonoids found in fruits and vegetables, often categorized as senolytics—compounds that may help clear out senescent (damaged) cells linked to aging.
Studies suggest that quercetin might reduce inflammation and oxidative stress, while fisetin has the potential to extend lifespan in mice by promoting cellular health (9).
A study highlighted fisetin’s ability to selectively remove damaged cells, improving tissue function in animal models (10).
Sinclair incorporates these compounds into his routine to combat inflammation and support healthy aging, but more human research is needed to fully understand their impact.
Vitamin K2 – 180–360 mcg per day
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Vitamin K2 works hand-in-hand with vitamin D3, helping direct calcium into bones and away from arteries, reducing the risk of vascular calcification.
Research indicates that higher vitamin K2 intake might lower the risk of heart disease and fractures. A 2017 study linked it to improved bone strength and cardiovascular health, especially when combined with vitamin D3 (11).
Sinclair takes K2 as part of his daily routine to support bone and heart health, emphasizing the importance of pairing it with vitamin D for better absorption.
Other Supplements (Aspirin, CoQ10, ALA)
David Sinclair has also experimented with aspirin, CoQ10, and alpha lipoic acid (ALA) as part of his anti-aging approach. While aspirin remains in his routine, he seems to have stepped away from CoQ10 and ALA based on more recent interviews.
Aspirin is often taken to reduce inflammation and lower the risk of heart attacks and strokes. Some studies have hinted it might even help prevent certain cancers.
But newer research, including a 2018 trial, raised concerns about its effectiveness for healthy adults, particularly due to a slight increase in bleeding risk (12). Sinclair still takes a low dose (83 mg) daily, though it’s something worth discussing with a doctor before trying.
CoQ10 is a popular supplement for supporting energy production in cells, especially for those taking statins, which can lower natural CoQ10 levels.
Some studies have suggested it may improve heart health and reduce fatigue, but there’s little solid evidence linking it to longer lifespans. Sinclair hasn’t mentioned it recently, leaving many to think he may no longer see it as necessary.
Alpha lipoic acid (ALA) was once part of Sinclair’s stack, but it appears to have been phased out. While early studies suggested it might help with insulin sensitivity and oxidative stress, later research raised questions about its long-term benefits.
Some scientists worry high doses of antioxidants like ALA might actually interfere with the body’s natural repair processes, which could explain Sinclair’s shift away from it.
NMN + RESVERATROL
Cellular NAD+ booster with ultra-pure NMN and Resveratrol, at research-backed doses.*
The Science Behind Sinclair’s Choices
David Sinclair’s supplement stack is built around targeting cellular repair, energy production, and inflammation—all areas closely tied to aging.
At the core of his approach is supporting NAD+ levels, which naturally decline as we age. NAD+ is essential for DNA repair and activating proteins called sirtuins that regulate cellular health.
Many of the supplements Sinclair takes, like NMN, resveratrol, and quercetin, focus on mimicking the effects of fasting and exercise.
These compounds may help the body respond to stress in ways that improve resilience and longevity. While research is ongoing, early studies have shown encouraging results.
Key areas Sinclair’s supplements aim to support:
Cellular energy production – NMN and CoQ10 may help fuel mitochondria.
DNA repair and protection – Resveratrol and spermidine might enhance cellular repair processes.
Reducing inflammation – Quercetin and fisetin are believed to target senescent cells that drive inflammation.
- Metabolic health – Metformin is often used to improve insulin sensitivity and lower blood sugar levels.
Lifestyle Practices That Complement the Supplements
While supplements play a big role in Sinclair’s routine, he pairs them with lifestyle habits that also support longevity. He emphasizes that diet, exercise, and stress management are just as important as what’s in a pill bottle.
Sinclair often skips meals, following an intermittent fasting approach to mimic calorie restriction, which has been linked to longer lifespans in animals.
He also follows a mostly plant-based diet, focusing on vegetables and healthy fats while limiting sugar and processed foods.
Other practices Sinclair incorporates include:
Exercise regularly: He combines strength training with cardio and high-intensity interval training.
Cold and heat exposure: Sauna sessions followed by cold plunges may activate cellular repair mechanisms.
Tracking biomarkers: He monitors glucose levels and gets regular blood tests to stay on top of his health.
Prioritizing sleep: Sinclair highlights the importance of good sleep for cellular recovery and hormone regulation.
Should You Try David Sinclair’s Supplement Routine?
Sinclair’s routine is fascinating, but it’s not a one-size-fits-all solution. Supplements like NMN and resveratrol show promise in studies, but their long-term effects in humans are still being explored.
If you’re considering adding any of these to your daily routine, it’s a good idea to start with research and speak to your doctor first.
Think about what specific health goals you’re trying to address. Are you looking to improve energy levels, reduce inflammation, or support healthy aging?
It’s also worth evaluating whether your current diet and lifestyle already support these areas—or if supplements might give you an extra edge.
Questions to consider before starting a supplement routine:
What are my current health priorities?
Am I already getting these nutrients through my diet?
Are there any risks or interactions with medications I’m taking?
Do I need blood tests to track progress?
If you’re ready to explore longevity supplements, Omre’s premium collection includes NMN + Resveratrol, Quercetin + Fisetin, and Spermidine—perfect for those looking to support healthy aging and cellular repair.
Conclusion
David Sinclair’s supplement routine offers a glimpse into the future of aging science. While supplements like NMN, resveratrol, and quercetin may support cellular health and longevity, they work best when paired with healthy habits like exercise, fasting, and stress management.
Whether you’re looking to support energy production, reduce inflammation, or target cellular repair, Sinclair’s approach highlights the potential of combining science and lifestyle for better aging.
If you’re curious about adding supplements to your routine, check the availability of Omre’s premium longevity formulas to help you get started.