Based on recent interviews, podcast discussions, and his book Lifespan, David Sinclair’s supplement and longevity stack appears to include the following compounds in 2026:

• NMN: 1 gram per day, in the morning
• Resveratrol: 1 gram per day, in the morning, often with yogurt
• Metformin: 800 to 1,000 mg, usually in the evening
• Vitamin D3: 4,000 to 5,000 IU per day
• Vitamin K2: 180 to 360 mcg per day
• Low-dose aspirin: around 81 to 83 mg per day
• Spermidine: 1 to 2 mg per day
• Fisetin: 500 mg per day
• Quercetin: earlier stack, current status unclear
• TMG (trimethylglycine): 500 to 1,000 mg per day
• Taurine: 2 grams per day
• Fish oil: dose not publicly confirmed
• Rapamycin: intermittent use, dose not publicly confirmed
• Statin: mentioned due to family history, dose not publicly confirmed
• Alpha-lipoic acid (ALA): recent status unclear
• CoQ10: earlier mention, recent status unclear

Much of Sinclair’s routine centers on NAD+ support, mitochondrial health, autophagy, and metabolic pathways linked to aging research. NMN and resveratrol have stayed consistent for years, while taurine, fisetin, and rapamycin appear to reflect newer longevity research trends.

Sinclair does not publicly endorse supplement brands, and this list is based on public comments, not a personal prescription. 

Some compounds in his stack, including metformin, statins, and rapamycin, are prescription medications and should only be used under medical supervision.

Who Is David Sinclair?

David Sinclair is a professor of genetics at Harvard Medical School and one of the most recognizable researchers in the modern longevity field.

He is best known for his work on:

• Epigenetics
• NAD+ metabolism
• Sirtuins
• Aging biology
• Cellular reprogramming
• Longevity pathways

Many people first discovered Sinclair through his bestselling book Lifespan, where he discussed aging research in a more public and accessible way.

Over the years, he has also become closely associated with NMN, resveratrol, fasting, and lifestyle-based longevity strategies.

David Sinclair’s Supplement Stack and Dosages

Sinclair’s routine combines supplements, prescription medications, and lifestyle interventions. Some compounds are backed by promising animal research, while others still have limited human data.

1. NMN - 1 Gram Per Day in the Morning

Our view: NMN is one of the most relevant supplements in Sinclair’s stack, but human aging data is still developing.

Nicotinamide Mononucleotide is a precursor to NAD+, a molecule involved in energy production, DNA repair, and mitochondrial function. Sinclair has repeatedly discussed NMN publicly and wrote in Lifespan that he takes “NMN every morning.”

Research has found that NAD+ levels decline with age, which is one reason NMN became popular in longevity circles (1).

Human studies on NMN are still relatively early, but some clinical trials have reported improvements in insulin sensitivity, muscle function, and NAD-related metabolites (2).

Sinclair has also publicly stated he prefers NMN over Nicotinamide Riboside, often called NR.

One thing worth noting is dosage. Sinclair’s reported 1 gram daily intake is considered relatively high compared to many human studies, which commonly use 250 mg to 500 mg.

2. Resveratrol - 1 Gram Per Day With Yogurt

Our view: Resveratrol is central to Sinclair’s public routine, but the human evidence is more mixed than the hype suggests.

Resveratrol became strongly associated with Sinclair after his early work on sirtuins. In Lifespan, he wrote that he takes “1 gram of resveratrol (shaken into my homemade yogurt).”

The yogurt part matters. Resveratrol is fat soluble, and Sinclair has explained that taking it with fat may improve absorption.

Resveratrol is mainly discussed for its relationship with Sirtuins, especially SIRT1. Animal studies have linked it to mitochondrial function, inflammation balance, and metabolic health (3).

At the same time, resveratrol remains controversial. Human studies have produced mixed results, and one of the biggest concerns is bioavailability because the compound breaks down quickly in the body.

Some researchers now prefer pterostilbene because it may be absorbed more efficiently, though Sinclair himself still appears to favor resveratrol.

3. Metformin - 800 to 1,000 mg in the Evening

Our view: Metformin is interesting for longevity research, but it is still a prescription drug.

Metformin is widely prescribed for type 2 diabetes, but it also became popular in longevity discussions after observational studies suggested diabetic patients taking metformin sometimes lived as long as, or longer than, non-diabetic populations.

Sinclair has publicly discussed taking metformin in the evening and has said he skips it on workout days.

Part of the interest comes from how metformin influences:

• Insulin sensitivity
• Glucose metabolism
• Fasting-like pathways
• Cellular stress responses

Sinclair once explained that he avoids taking it around exercise because he believes it may interfere with some exercise adaptations.

There are also important caveats. Metformin can cause gastrointestinal side effects, including diarrhea and stomach discomfort. Long-term use may also reduce vitamin B12 absorption in some people.

This is not a supplement people should casually experiment with for anti-aging purposes.

4. Vitamin D3 - 4,000 to 5,000 IU Per Day

Our view: Vitamin D can be useful when levels are low, but blood testing matters.

Vitamin D3 plays a role in:

• Bone health
• Immune function
• Mood regulation
• Hormone signaling

Sinclair has publicly mentioned taking vitamin D, though exact dosing is not always consistently confirmed.

Many longevity-focused routines use vitamin D alongside Vitamin K2 because the two nutrients work together in calcium metabolism.

Blood testing matters here because vitamin D needs can vary significantly between individuals.

5. Vitamin K2 - 180 to 360 mcg Per Day

Our view: K2 pairs well with vitamin D in theory, mainly for calcium handling.

Vitamin K2 is usually discussed in the context of:

• Bone density
• Vascular health
• Calcium regulation

MK-7 is the form most commonly used in longevity-focused supplements because it remains active in the body longer.

Sinclair has mentioned using K2 alongside vitamin D, though exact forms and dosages are not always publicly confirmed.

6. Statin

Our view: This is personal medical context, not a general longevity supplement.

Sinclair has publicly discussed having a family history of cardiovascular disease and high cholesterol.

On podcasts, he has explained that his cholesterol levels were unusually high at a younger age, which is part of why he reportedly uses a statin.

Statins are prescription medications intended for specific cardiovascular situations. They are not general anti-aging supplements.

This is one of the clearest examples of why people should avoid copying celebrity or researcher stacks blindly.

7. Low-Dose Aspirin - Around 81 to 83 mg Per Day

Our view: Aspirin is one of the more debated parts of the stack.

Aspirin has been studied for:

• Inflammation balance
• Blood clotting
• Cardiovascular health

In Lifespan, Sinclair mentioned taking “83 mg of aspirin.” However, aspirin is not universally recommended for healthy adults. More recent studies have produced mixed findings, especially regarding bleeding risk in older adults.

Because of that, low-dose aspirin should only be considered with physician guidance.

8. Alpha-Lipoic Acid

Our view: ALA has antioxidant appeal, but it should not be framed as proven for longevity.

Alpha-Lipoic Acid is often discussed for mitochondrial and metabolic support.

Earlier interviews suggested Sinclair used it at certain points, but recent discussions make its current status less clear.

ALA is mainly known for its antioxidant properties and potential role in energy metabolism.

Still, antioxidant-heavy anti-aging strategies remain debated. Some researchers argue that excessive antioxidant use may interfere with beneficial stress-response pathways in the body.

9. CoQ10

Our view: CoQ10 may matter more in a statin context than as a general anti-aging supplement.

Coenzyme Q10 supports mitochondrial energy production. Sinclair previously mentioned CoQ10 publicly, especially in the context of statin use, because statins may lower CoQ10 levels in some individuals.

More recent interviews have not emphasized it as much, so its current role in his routine is uncertain.

10. Spermidine - 1 to 2 mg Per Day

Our view: Spermidine is interesting because of autophagy, but oral dosing and absorption are still debated.

Spermidine became popular in longevity research because of its relationship with autophagy, the body’s cellular cleanup process.

Sinclair once said: “I’ve recently started taking spermidine as well, because we want to induce autophagy.”

Spermidine naturally occurs in foods like:

• Wheat germ
• Mushrooms
• Soy products
• Aged cheese

Animal studies have linked spermidine with healthier aging markers and improved lifespan outcomes (4).

Still, questions remain around oral bioavailability and how much supplemental spermidine actually reaches tissues in humans.

11. Fisetin and Quercetin - 500 mg Each in Earlier Stack

Our view: Fisetin seems more emphasized now, while quercetin’s current role is less clear.

Fisetin and Quercetin are often discussed as senolytic compounds.

Senolytics are being researched for their potential role in clearing senescent cells, sometimes called “zombie cells.”

These cells no longer function normally but remain active and may contribute to inflammation and tissue dysfunction.

Earlier versions of Sinclair’s stack included both fisetin and quercetin more prominently. More recent discussions seem to focus more heavily on fisetin.

Animal studies around fisetin have produced promising longevity-related findings, but human evidence remains limited (5).

12. TMG - 500 to 1,000 mg Per Day

Our view: TMG makes sense in a high-dose NMN stack, but not everyone needs it.

Trimethylglycine, commonly called TMG, is mainly discussed in the context of methylation support. Sinclair has said he takes TMG “to err on the safe side” regarding methylation while using NMN.

The idea is that high NAD+ precursor intake may increase demand for methyl groups.

TMG may help support:

• Methylation
• Homocysteine balance
• Cellular metabolism

Some people also report gastrointestinal discomfort or sleep issues with higher TMG intake.

13. Taurine - 2 Grams Per Day

Our view: Taurine is one of the newer additions worth covering because recent aging research brought it into the spotlight.

Taurine gained attention after a major 2023 aging study linked taurine decline with aging in several species. Sinclair later discussed adding around 2 grams daily.

Taurine is involved in:

• Mitochondrial health
• Electrolyte balance
• Heart function
• Metabolic support

The research here is interesting, but it is still too early to claim taurine extends lifespan in humans.

14. Fish Oil

Our view: Fish oil is more of a general health support supplement than a Sinclair-specific longevity centerpiece.

Fish oil contains EPA and DHA, two omega-3 fatty acids associated with:

• Cardiovascular health
• Brain health
• Inflammation balance

Fish oil appears in newer discussions around Sinclair’s routine, though exact dosing has not been clearly confirmed.

Compared to NMN or resveratrol, fish oil seems more like foundational health support than a highly experimental longevity compound.

15. Rapamycin

Our view: Rapamycin is highly experimental for longevity and should stay in the medical-supervision bucket.

Rapamycin targets mTOR, one of the most studied longevity pathways in biology. Animal studies have repeatedly linked rapamycin with lifespan extension.

Sinclair has publicly discussed intermittent rapamycin use, though exact dosing has not been confirmed.

Human anti-aging data is still limited, and rapamycin can affect immune function and other biological systems.

This is not something people should experiment with casually.

What Has Changed in David Sinclair’s Stack?

Some parts of Sinclair’s routine stayed remarkably consistent over the years. NMN and resveratrol still appear to be the core of his public protocol.

Other compounds seem to have shifted:

• Quercetin is less emphasized now
• Fisetin appears more prominent
• Taurine became more discussed after newer aging research
• Rapamycin gained attention in more recent conversations
• ALA and CoQ10 have less clear current status

It is also important to remember that some prescription drugs in his stack are tied to personal medical context, not general anti-aging advice.

How His Stack Targets Aging Pathways

Sinclair’s protocol is not built around one single supplement. Instead, the overall approach appears to target several biological pathways linked to aging at the same time. That includes NAD+ production, autophagy, mitochondrial function, inflammation, and metabolic health.

NAD+ and Sirtuins

Much of Sinclair’s stack centers around NAD+ and Sirtuins.

Compounds like Nicotinamide Mononucleotide, Resveratrol, and Trimethylglycine are mainly discussed in the context of cellular energy, DNA repair, mitochondrial support, and sirtuin activity.

The idea is that NMN helps raise NAD+ levels, while resveratrol may help activate sirtuin pathways connected to cellular maintenance and stress resistance. 

TMG is usually included to support methylation while using high-dose NAD+ precursors.

Autophagy and Cellular Cleanup

Another major focus is autophagy, the body’s natural cellular recycling process.

Compounds like Spermidine, Fisetin, and Rapamycin are often discussed for their potential role in cellular cleanup and senescent cell management.

This area of research is especially interested in how aging cells accumulate over time. These dysfunctional cells, sometimes called “zombie cells,” may contribute to inflammation and tissue decline.

Autophagy-focused compounds are being studied for their ability to help cells recycle damaged components and maintain healthier cellular function.

Metabolic Health

Sinclair’s routine also puts heavy emphasis on metabolic health and insulin sensitivity.

Metformin, Taurine, and fasting-related practices all fit into this category.

The goal appears to involve improving glucose regulation, supporting mitochondrial stress responses, and mimicking some of the biological effects linked to calorie restriction.

This is one reason Sinclair frequently discusses meal timing, blood sugar control, and avoiding constant snacking.

Inflammation and Cardiovascular Support

Some parts of Sinclair’s stack seem more focused on cardiovascular and inflammation-related pathways.

That includes Fish oil, Aspirin, statins, and Vitamin D3. These compounds are often discussed in relation to inflammation balance, cardiovascular function, metabolic resilience, and healthy aging support more broadly.

Not all of these interventions are universally accepted for longevity purposes, but they reflect how Sinclair’s routine appears to combine both aging biology and traditional preventive health strategies.

Other Lifestyle Practices David Sinclair Follows

Sinclair has repeatedly emphasized that supplements are only one part of the longevity conversation. In many interviews, he talks just as much about lifestyle habits, metabolic health, and daily routines as he does about supplements.

Nutrition

Sinclair has publicly described eating in a narrower window and frequently skipping meals.

In Lifespan, he wrote: “I try to skip one meal a day or at least make it really small.”

His overall eating style appears mostly plant-focused, with lower sugar intake, regular green tea consumption, and limited alcohol. He has also discussed avoiding constant snacking and minimizing large blood sugar spikes throughout the day.

A lot of his dietary approach seems connected to metabolic flexibility and maintaining insulin sensitivity rather than following one strict named diet.

Exercise

Exercise also appears to be a major part of Sinclair’s routine. He regularly talks about walking, running, weight training, sauna use, and cold exposure as part of healthy aging habits.

In Lifespan, he described going to the gym with his son, lifting weights, jogging, using a sauna, and then jumping into cold water afterward.

The broader theme across his discussions is movement consistency rather than extreme athletic training.

Health Tracking

Another major part of Sinclair’s approach is tracking biomarkers and monitoring health data over time.

He has discussed using continuous glucose monitors (CGMs), regular blood testing, metabolic markers, and body composition measurements to better understand how his body responds to food, exercise, and lifestyle interventions.

At one point, Sinclair said: “Every few months, a phlebotomist comes to my home to draw my blood.”

That data-driven mindset is one reason his longevity protocol receives so much attention. Rather than relying only on how he feels, Sinclair frequently emphasizes measuring biological markers and adjusting based on the results.

Final Words

David Sinclair’s supplement stack has become one of the most discussed longevity routines in the health space. Much of the interest comes from how his protocol combines NAD+ support, metabolic health, autophagy, mitochondrial function, and lifestyle habits into one broader aging-focused approach.

At the same time, it is important to remember that many parts of his stack are still experimental, especially when it comes to long-term human aging outcomes. Some compounds have promising early research, while others remain debated or highly individualized.

For most people, Sinclair’s routine is probably best viewed as a window into modern longevity research rather than a strict blueprint to copy supplement-for-supplement.

If you are exploring healthy aging supplements yourself, Omre’s collection focuses on research-backed formulas designed around cellular health, NAD+ support, autophagy, recovery, and long-term wellness. 

That includes products like NMN + Resveratrol, Spermidine, and Quercetin + Fisetin, all formulated with transparent dosing and third-party testing in mind.

FAQs

What supplements does David Sinclair take daily?

Based on public interviews and his book Lifespan, David Sinclair’s daily stack appears to include NMN, resveratrol, metformin, vitamin D3, vitamin K2, TMG, spermidine, fisetin, taurine, and several other compounds linked to longevity research. Some parts of the stack may have changed over time.

Does David Sinclair still take NMN?

Yes, NMN still appears to be one of the core parts of Sinclair’s routine. He has repeatedly discussed taking NMN in the morning for NAD+ support and cellular energy pathways.

How much NMN does David Sinclair take?

David Sinclair has publicly stated that he takes around 1 gram of NMN daily, usually in the morning. Human studies on NMN commonly use lower doses, so his intake is considered relatively high.

Why does David Sinclair take resveratrol with yogurt?

Sinclair has explained that resveratrol is fat soluble, meaning it may absorb better when taken with fat sources like yogurt or olive oil. In Lifespan, he described taking “1 gram of resveratrol” mixed into homemade yogurt.

Does David Sinclair take rapamycin?

Yes, Sinclair has publicly discussed intermittent rapamycin use, though the exact dosage has not been confirmed. Rapamycin is still considered highly experimental for longevity and requires medical supervision.

Did David Sinclair stop taking quercetin?

Quercetin appeared more prominently in Sinclair’s earlier stack, but recent discussions seem to focus more on fisetin. Its current role in his routine is less clear.

Does David Sinclair take NR or NMN?

Sinclair has publicly said he prefers NMN over NR. He believes NMN may fit better with his NAD+ support strategy, though research comparing the two compounds is still evolving.