David Sinclair’s 2026 supplement stack includes NMN (1g), resveratrol (1g), metformin (800 to 1,000 mg), taurine (2g), fisetin (500 mg), spermidine (1 to 2 mg), fish oil, alpha-lipoic acid (300 mg), vitamin D3, vitamin K2, TMG, aspirin, and rapamycin. Each one supports a different part of aging, like boosting NAD+, improving mitochondria, or reducing inflammation.

Here’s a breakdown of everything Sinclair takes, what each supplement does, and the research behind it.

David Sinclair Supplements 2026: Full Stack Overview

These are the key supplements David Sinclair takes in 2026, based on public interviews, podcast appearances, and his book Lifespan.

What Supplements Does David Sinclair Take in 2026?

Here’s what David Sinclair takes daily in 2026 to support healthy aging, NAD+ levels, and cellular repair:

• NMN (Nicotinamide Mononucleotide) – 1g
• Resveratrol – 1g
• Metformin – 800–1,000mg
• Spermidine – 1–2mg
• Fisetin – 500mg
• Taurine – 2g
• Fish Oil (Omega-3s) – dose not specified
• Alpha Lipoic Acid (ALA) – 300mg
• Vitamin D3 – 4,000–5,000 IU
• Vitamin K2 – 180–360 mcg
• Trimethylglycine (TMG) – 500–1,000mg
• Low-dose Aspirin – 83mg
• Rapamycin – dose not publicly confirmed

NMN (Nicotinamide Mononucleotide) – 1g per day

NMN is a molecule that helps the body produce NAD+, which is essential for energy and cell repair. Sinclair takes 1 gram of NMN each morning, often mixed with yogurt to aid absorption and support cellular health and energy metabolism by boosting NAD+ (nicotinamide adenine dinucleotide) levels.

Scientific evidence suggests NMN can boost NAD+ (nicotinamide adenine dinucleotide), a key component in cellular energy production and DNA repair processes, which naturally decline with age (1).

A 2022 human trial showed NMN may improve muscle strength and insulin sensitivity in older adults. While long-term safety is still being studied, early results are promising (2).

Resveratrol – 1g per day

Resveratrol is a natural compound found in red grapes and berries. It's known for activating sirtuins, proteins that protect our DNA and may slow aging.

Sinclair takes 1 gram of resveratrol every morning with yogurt or olive oil to improve absorption.

He was one of the early researchers to highlight resveratrol's potential. Although human studies are limited, animal studies suggest it may reduce inflammation and improve heart health (3).

Some experts recommend pterostilbene as an alternative due to better absorption, but Sinclair still sticks with resveratrol.

Metformin – 800–1,000mg per day

Metformin is a common diabetes drug that Sinclair uses for its potential anti-aging effects. He takes it at night but skips it on workout days, citing concerns it might interfere with exercise benefits. In his words: "I take metformin not because I have diabetes, but because of its potential to mimic fasting."

Studies have linked metformin to improved insulin sensitivity and even longer lifespans in diabetic patients (4).

Spermidine – 1–2mg per day

Spermidine is a food supplement found in wheat germ and cheese, valued for its role in cellular renewal and promoting autophagy. Sinclair takes it in the morning alongside his other core supplements.

Animal studies show spermidine may support heart health and brain function as we age (5).

Fisetin – 500mg per day

Fisetin is a plant-based compound with senolytic properties found in strawberries and apples. Sinclair takes 500mg in the morning with yogurt to help remove damaged "zombie cells."

Research in mice shows fisetin can extend lifespan and reduce age-related inflammation (6).

Quercetin – 500mg per day (possibly cycled)

Quercetin is another senolytic found in onions and apples. It often works best when paired with fisetin, though Sinclair may now cycle it to avoid interfering with certain cellular pathways (7).

Quercetin has antioxidant and anti-inflammatory properties and is studied for its potential to support cardiovascular health and immune function. It may also help modulate cellular signaling pathways related to aging and stress response.

When combined with other senolytics like fisetin, quercetin may enhance the clearance of senescent cells.

Taurine – 2g per day

Taurine is an amino acid that supports heart health and mitochondrial function (8). Sinclair started taking 2 grams daily after studies showed it extended lifespan in mice.

Taurine plays a role in regulating calcium signaling, maintaining electrolyte balance, and supporting cellular hydration. It is also linked to improved exercise performance and cardiovascular function.

Recent research suggests taurine levels decline with age, and supplementation may help support metabolic health, reduce oxidative stress, and improve overall longevity-related markers.

Fish Oil (Omega-3s) – Dose not specified

Omega-3 fish oil is rich in EPA and DHA, known to support cardiovascular health and reduce chronic inflammation (9). Sinclair recently added it to his stack for brain and heart support.

Omega-3 fatty acids are essential fats that the body cannot produce on its own. They are associated with improved lipid profiles, reduced triglycerides, and enhanced cognitive function.

Regular intake of omega-3s may also support joint health, reduce inflammation, and contribute to overall longevity by protecting multiple organ systems.

Alpha Lipoic Acid (ALA) – 300mg per day

ALA is a powerful antioxidant that supports mitochondria and energy production. Sinclair takes 300mg, likely on an empty stomach for better absorption.

It functions in both water- and fat-soluble environments, making it a versatile antioxidant. ALA helps regenerate other antioxidants like vitamin C and glutathione, further enhancing cellular defense mechanisms.

Research suggests ALA may improve insulin sensitivity, support nerve health, and reduce oxidative stress, all of which are important factors in aging and metabolic health.

Vitamin D3 – 4,000–5,000 IU per day

Vitamin D plays a key role in immune response and maintaining bone strength. A 2017 meta-analysis found that D3 supplements may reduce mortality risk in older adults (10).

Vitamin D also influences hormone regulation, inflammation, and gene expression. Many individuals have insufficient levels due to limited sun exposure, making supplementation common.

Adequate vitamin D levels are associated with improved immune resilience, better mood regulation, and reduced risk of chronic diseases.

Vitamin K2 – 180–360 mcg per day

K2 helps direct calcium to bones instead of arteries. Sinclair takes it daily with vitamin D3 to optimize calcium metabolism (11).

Vitamin K2 works synergistically with vitamin D3 to ensure proper calcium utilization in the body. This helps maintain bone density while reducing the risk of arterial calcification.

It is commonly included in longevity stacks due to its role in cardiovascular and skeletal health, especially when paired with higher doses of vitamin D3.

Trimethylglycine (TMG) – 500–1,000mg per day

TMG supports DNA methylation. Sinclair takes 500 to 1,000mg daily alongside NMN to avoid methyl group depletion.

Methylation is a critical biological process involved in gene expression, detoxification, and cellular repair. Supplementing with TMG helps maintain adequate methyl donors in the body, especially when using NAD+ precursors like NMN.

This helps balance homocysteine levels and supports overall metabolic and cardiovascular health.

Aspirin – 83mg per day

Sinclair takes a low-dose aspirin daily for its potential to reduce cancer risk and inflammation. This is one of the more debated parts of his protocol due to bleeding risks.

Low-dose aspirin works by inhibiting platelet aggregation, which can reduce the risk of blood clots. It is also studied for its potential role in lowering inflammation and possibly reducing the risk of certain cancers.

However, its use requires careful consideration due to potential side effects such as gastrointestinal irritation and increased bleeding risk.

Rapamycin – Dose unknown (likely weekly)

Rapamycin targets mTOR, a key pathway in aging. Both Sinclair and Dr. Peter Attia have discussed its potential in slowing aging. It has extended lifespan in multiple animal studies (12).

Rapamycin works by inhibiting the mTOR pathway, which is involved in cell growth, metabolism, and aging. By modulating this pathway, it may mimic the effects of caloric restriction and promote cellular maintenance processes.

Due to its potency, rapamycin is typically used under medical supervision, and research is ongoing to determine optimal dosing strategies and long-term safety in humans.

Read more:

• Andrew Huberman supplements list
• Bryan Johnson supplements list

What’s New in Sinclair’s Routine for 2026?

In 2026, Sinclair added Taurine (2g/day), Fish Oil, Alpha Lipoic Acid (reintroduced), and Rapamycin (weekly) to his routine based on evolving longevity research.

Supplements David Sinclair May Have Stopped Taking

• Quercetin – Possibly phased out or cycled.
• CoQ10 – No longer mentioned in recent stack updates.
• Alpha Lipoic Acid – Was previously removed, but is now back in the stack.

How These Supplements Target Aging

Sinclair’s stack addresses the Hallmarks of Aging, including NAD+ decline (NMN), mitochondrial dysfunction (Taurine, ALA), and cellular cleanup (Spermidine, Rapamycin).

David Sinclair’s Longevity Lifestyle Beyond Supplements

• Intermittent fasting: Skipping meals to mimic calorie restriction.
• Mostly plant-based diet: Avoiding sugar and red meat.
• Regular exercise: Including strength training and cardio.
• Sauna and cold exposure: Activating stress response pathways.
• Tracking biomarkers: Using frequent lab tests and CGMs.
• Sleep optimization: Prioritizing recovery.

Is It Safe to Try David Sinclair’s Stack?

Always consult with a doctor. While supplements like NMN are over-the-counter, drugs like metformin and rapamycin require medical supervision.

If you’re ready to explore longevity, Omre’s collection includes NMN + Resveratrol, Quercetin + Fisetin, and Spermidine.

Conclusion

David Sinclair’s 2026 routine combines staples like NMN with new additions like taurine and rapamycin. Interested in starting your own journey? Check availability at Omre.

FAQs

What supplements does David Sinclair take daily?

NMN, resveratrol, metformin, spermidine, fisetin, taurine, fish oil, ALA, D3, K2, TMG, aspirin, and rapamycin.

Does David Sinclair still take NMN?

Yes, 1g daily in the morning.

Is rapamycin part of David Sinclair’s stack?

Yes, likely taken on a weekly basis.

Why did Sinclair stop taking quercetin?

Likely concerns over interference with SIRT6, though he still uses fisetin.

Are Sinclair’s supplements safe to try?

Consult a professional, as some are prescription medications.