Last Updated on December, 2023
Aging is a natural and unavoidable process all living beings must undergo. Although it’s natural, with all the modern evolution, this process has become much faster, shrinking the life expectancy.
But, you can regulate a healthy aging process by modulating two important factors; diet and lifestyle.
Nutrition is the most significant factor that determines the underlying mechanisms on a cellular/molecular level. Tackling this factor allows you to maneuver the various mechanisms of aging.
Dr. David Sinclair has understood it to a great extent and is in the process of achieving great results through his approach to tackling the aging process.
This article on David Sinclair supplements list shares with you all the 15 supplements that have so far been responsible for David Sinclair’s immense transformation to maintain healthy aging.
There are 15 supplements that are recommended by David Sinclair for managing aging, such as resveratrol, nicotinamide mononucleotide (NMN), fisetin, quercetin, spermidine, vitamin D3, vitamin K2, alpha lipoic acid (ALA), coenzyme Q10 (CoQ10), trimethylglycine (TMG) or betaine, omega- 3, 6 & 9, athletic greens, metformin, statin, and baby aspirin.
Aging is a natural process, but it is now happening faster than ever. You can regulate healthy aging by modulating diet and lifestyle.
It is important to seek advice from a healthcare provider before introducing any supplements to one’s regimen, as every individual is different.
Table Of Contents
- The 15 Supplements and Drugs Behind David Sinclair’s Anti-Aging Secrets
- 1. Resveratrol
- 2. Nicotinamide Mononucleotide (NMN)
- 3 & 4. Fisetin and Quercetin
- 5. Spermidine
- 6. Vitamin D3
- 7. Vitamin K2
- 8. Alpha Lipoic Acid (ALA)
- 9. Coenzyme Q10 (CoQ10)
- 10. Trimethylglycine (TMG) or Betaine
- 11. Omega- 3, 6 & 9
- 12. Athletic Greens
- Pharmaceutical Drugs
- How Does David Sinclair Maintain His Routine for Maximized Results?
- David Sinclair’s Supplement and Drug Regimen Summarized
- Reference Sources for Supplement Doses
- Frequently Asked Questions
The 15 Supplements and Drugs Behind David Sinclair’s Anti-Aging Secrets
As a research scientist and a professor of Harvard medical school, David Sinclair has developed his own supplement regimen based on his studies, experiments, and results.
The following is a list of 15 supplements and drugs he takes to promote better health and increase his life expectancy, relying on the compounds in these supplements and drugs to support the slowdown of different aspects of the aging process.
As mentioned, this list includes supplements and drugs (both prescription and non-prescription).
Keep in mind that this article is only a source of information. If you expect to include any of the following supplements or drugs into your regimen, contact your healthcare provider to learn if and how you can incorporate these into your regimen because every individual is different.
Resveratrol is a naturally occurring polyphenol found in over 70 plant species. Polyphenols are plant compounds with antioxidant properties. (1)
Among the many sources, it is commonly found in grapes’ skin and seeds and, therefore, in red wine too.
This compound is naturally available only in microgram amounts, so to reap the benefits of its properties, a concentrated source is required; hence, it is sold as purified preparations and nutritional supplements.
Resveratrol is a complex and multi-mode action compound that confer important health benefits in many aspects.
The main and best described is the very high antioxidant potency, making it capable of cellular defense against oxidative stress. (2)
Oxidative stress contributes to aging by promoting cell, protein, and DNA damage. Antioxidant properties of Resveratrol promote cell survival and protect against UV-irradiation-induced cell death.
Other bioactive benefits of this polyphenol proven by studies include;
Here are some pointers David has shared with us on choosing an effective form of Resveratrol;
Here are few products brands you can try;
|Form||Brand||Price Per Gram||3rd Party Analysis|
|Capsules||Mega Resveratrol (99% purity) – 500mg capsules x120||$1.33 per gram ($80 / 60g)||Micro Quality Labs CoA – April 2022|
|ProHealth (99% purity) – 500 mg capsules x60**||$0.93 per gram ($28 / 30 g)||Twin Arbor Analytical CoA – March 2023***|
|Powder||Mega Resveratrol (99% purity) – 60 grams||$1.12 per gram ($67.50 / 60g)||Micro Quality Labs CoA – Dec 2021|
|ProHealth (98%* purity) – 30 grams||$0.96 per gram ($29 / 30g)||Twin Arbor Analytical CoA – Feb 2023***|
|ProHealth (98%* purity) – 100 grams||$0.76 per gram ($85 / 100g)||Twin Arbor Analytical CoA – Jan 2023***|
*98% purity is cheaper than 99% because of the further purification process
**Contains other compounds
***ProHealth’s 3rd Party analysis no longer tests for percentage purity as they used to
In an interview with Found My Fitness, David shared a few tips on how better to store.
Resveratrol to ensure long shelf life;
David says the best way to consume Resveratrol is to pair it with a fat source to increase bioavailability.
At 49:32 of the Knowledge Project Podcast, David talks about Resveratrol.
He says he takes about 1000 mg of it mixed with a few spoonfuls of homemade yogurt every day in the morning on an empty stomach during intermittent fasting.
Note: This small amount of yogurt consumption is insufficient to spike insulin release. It technically does not break the fast as long as it is only a tiny quantity.
According to David’s studies, consuming Resveratrol without a fat source showed a 5 times lesser absorption rate.
Resveratrol Vs. Pterostilbene
Pterostilbene is a naturally occurring methoxylated analog to Resveratrol. Both the compounds have a similar structure except for Pterostilbene holding a methoxy group (H3CO) at 3 and 5 positions of ring A, whereas Resveratrol has hydroxyl groups (OH).
Pterostilbene is more lipophilic compared to Resveratrol, so higher bioavailability. This higher bioavailability is associated with the above benefits being more powerful.
However, when inquired on this, in response to a Reddit comment, David says he knows Resveratrol better, hence the choice.
2. Nicotinamide Mononucleotide (NMN)
Nicotinamide Mononucleotide (NMN) is a naturally occurring compound. It is a precursor to an important metabolic molecule called the Nicotinamide Adenine Dinucleotide (NAD+). (3)
NAD+ is an essential enzyme that is critical for multiple biological processes, including metabolism, DNA repair, cell growth and survival (aging) and gene expression, etc., (4)
If the Resveratrol discussed above is the sirtuin genes activator, then NAD+ is the fuel that boosts the cells with the required energy to function at healthy and optimal levels.
NMN supplements are a multimillion-dollar market that is becoming increasingly popular. These supplements belong to the same category as Nicotinamide Riboside (NR), which are Vitamin B3 precursors to NAD+.
Note: NAD+ has many precursors, such as tryptophan, nicotinic acid, nicotinamide riboside, and nicotinamide. NMN is popular among these. (5)
Figure 1. The biosynthetic pathway of NAD+ is a fundamental enzyme in most cellular processes.
Studies show that the average NAD+ concentration significantly depletes as we age. And since NAD+ is fundamental to many biological processes of the body, supplementation of NAD+ ensures almost youthful levels for cellular activity. (6)
In this podcast at 1:04:47, David says he takes 1g of NMN in the morning alongside Resveratrol.
There is no specific information on David’s recommendations for NMN.
However, here are a few considerations you should make;
Here are few products brands you can try;
|Forms||Brand||~Price Per Gram||3rd Party Testing|
|Capsules||SuperNMN – 500 mg capsules||$1.51/gram ($68 / 45g)||Micro Quality Labs CoA – May 2022|
|Renue – 125 mg capsules||$2.06/gram ($62 / 30g)||Micro Quality Labs CoA – March 2023|
|RevGenetics – 500 mg capsules||$2.66/gram ($80 / 30g)||Summit Labs CoA – June 2023|
|ProHealth – 500 mg capsules||$3.43/gram ($103 / 30g)||Twin Arbor Analytical CoA – Feb 2023|
|Powder||Renue – 100 grams||$0.89/gram ($89 / 100g)||Micro Quality Labs CoA – June 2023|
|ProHealth – 100 grams||$1.30/gram ($130 / 100g)||Twin Arbor Analytical CoA – Sept 2022|
|SuperNMN – 30 grams||$1.68/gram ($50 / 30g)||Micro Quality Labs CoA – May 2022|
|ProHealth – 30 grams||$2.50/gram ($75 / 30g)||Twin Arbor Analytical CoA – Sept 2022|
David’s Thoughts on Nicotinamide Riboside (NR)
As mentioned, NR is also a precursor to NAD+, just like NMN.
David shares his lab findings on NR;
These findings don’t mean David is against NR, just that NMN is more promising than NR to be a reliable molecule in raising NAD+ levels in the long run.
According to this blog post, David believes more research is still needed.
Storing NMN and NR
Note: Keeping an opened container of the powder form in the fridge can cause moisture build-up that can affect the shelf life significantly. Since fridge storage revolves around caution, avoid fridges and hot locations and choose a cool place.
Association of NMN/NR With Methyl Group Depletion
Methylation is an essential biochemical process involved in many DNA and histone-related activities, like regulating gametogenesis, embryonic and placental growth, genomic imprinting, X-chromosome inactivation, and much more.
It is the transfer of methyl groups (CH3) to chemical species, and it happens over a billion times in every human cell.
Lately, there has been a growing concern that supplementation of NR or NMN can deplete the body’s methyl groups below normal because excretion of NR/ NMN requires it to go through methylation.
Although there is no concrete evidence on this concern, as a caution, Dr. David Sinclair takes Trimethylglycine (TMG), specifically betaine, to ensure sufficient levels of methyl groups for the added NAD+ molecules.
3 & 4. Fisetin and Quercetin
David took Resveratrol, NMN, and a few other supplements when he published his book ‘Lifespan’ in 2019. In a podcast interview by Modern Wisdom in 2021, David shares details of supplements he has added and is testing the effects of.
At 45:05, David says he has added Quercetin, a molecule related to Resveratrol, and is experimenting with Fisetin.
Later in early 2022, in episode 4 of Lifespan with Dr. David Sinclair at 1:08:11, David says he takes 500mg of Fisetin and Quercetin daily in the yogurt along with Resveratrol.
Fisetin and Quercetin are both plant polyphenols. They have antioxidant and anti-inflammatory properties that help reduce the inflammation triggered by senescent cells (SNCs) and act as senolytics to kill SNCs.
They are also known to regulate a specific sirtuin, SIRT1 (deacetylase sirtuin 1), an enzyme often thought of as an anti-aging enzyme. These natural compounds can promote healthy aging because of their protective role in several aging-related pathologies and processes in the body. (7)
Fisetin and Quercetin are some of the first senolytic drugs that have shown promising results. (8)
Fisetin is naturally found in many plant and fruit sources, such as grapes, onions, apples, kiwis, strawberries, and persimmons. Fisetin is available for purchase in the form of capsules and is recommended to take with a healthy fat source to improve its bioavailability.
Examples of brands you can try include;
Quercetin is also found in many fruits, vegetables, and nuts. It is a safe dietary supplement available as capsules and should be consumed with a fat source for a higher absorption rate.
Examples of brands you can try include;
Spermidine is a polyamine naturally found in semen. (9)
Its outstanding biological profile includes anticancer properties, improving cardiovascular health, triggering autophagy, helping maintain a healthy inflammatory response (antioxidant), improving respiratory function, and potential anti-aging benefits.
Studies on model organisms have shown that it can extend lifespan.
In the same podcast at 1:08:05, he says he takes about 1g of spermidine in the morning. But the source (capsules) contains only 1-2 mg of the active ingredient per gram.
High amounts of spermidine are found in various food sources, such as wheat germ, legumes, soya beans, lentils, peas, mushrooms, red beans, broccoli, cauliflower, popcorn, cheese, potatoes, and more.
Types of Spermidine Supplements
Spermidine supplements are often extracted from wheat germ and are available in powder or capsules. Supplements made like this have comparatively low amounts of active ingredients.
For example, SpermidineLife has only 1g of spermidine in 800 mg (2 capsules) of wheat germ extract.
There are pure spermidine forms as spermidine trihydrochloride (spermidine 3HCL). This form is bound to hydrochloride (HCL) to stabilize the product for transport and storage. This pure form is safer for people suffering from gluten intolerance than wheat germ derivatives as it contains gluten.
DoubleWood Spermidine is a brand that offers spermidine 3HCL, and it has around 57% of pure spermidine. So the recommended 10 mg serving will contain around 5mg of pure spermidine.
Examples of brands you can try;
6. Vitamin D3
Vitamin D deficiency is one of the most common nutrient deficiencies, with over 35% of the US population suffering from it. (10)
Vitamin D has only been associated with calcium homeostasis and bone health for decades. It plays a vital role in the maintenance of the human skeletal system.
But recent studies have revealed that vitamin D deficiency is negatively associated with cardiovascular disease, cancer, diabetes, autoimmune diseases, Alzheimer’s disease, depression, dementia, infectious diseases, and more.
When present in adequate amounts, vitamin D hinders age-related processes at many levels that can lead to inflammation, oxidative stress, garbage molecule accumulation, and abnormal mitochondrial functioning. (11)
Based on this, it can be derived that Vitamin D has a significant role in controlling the rate of cellular aging.
Food sources that contain Vitamin D fortified milk, fortified cereal, salmon, sardines, mackerels, and other fatty fish. The best way to accumulate Vitamin D is to soak up some sunlight to facilitate your body to make its own vitamin D.
The recommended daily supplementation dosage for kids up to 1 year of age is 400 IU, from 1-70 years is 600 IU, and above 70 years is 800 IU. In an interview, David Sinclair says he takes at least 2500 IU daily. With time you can also build your supplementation to a safe level of 4000- 5000 IU.
You should get Vitamin D levels checked out at least once a year.
Examples of brands you can try;
7. Vitamin K2
On page 304 of David’s Lifespan book, he mentions taking Vitamin K.
Vitamin K2 has many benefits, including cognitive, skin, bone, and cardiovascular health as dependent substances. However, recent studies show its independent properties, such as anti-inflammatory and as a protective super micro-nutrient in several aging-related disorders.
Leafy green vegetables like kale, collard greens, spinach, broccoli, lettuce, and cabbage are high Vitamin K sources. Some animal and dairy products also include vitamin K.
Currently, there are no specifics on the dosage David Sinclair takes. However, the recommended dosage of vitamin K for 19+ males is 120 mcg and 90 mcg for females. (12)
This study suggests that vitamin K combined with Vitamin D boosts its properties rather than taken alone; the two vitamins work synergistically, especially for bone and cardiovascular health benefits.
At 28:55, in a podcast with Dr. Steven Grundy, David says, “I take vitamin D every day along with Vitamin K2 for my blood vessels”.
Examples of brands you can try;
8. Alpha Lipoic Acid (ALA)
Alpha lipoic acid is a potent antioxidant that improves and preserves mitochondrial health and function. This is important because mitochondria are the cellular energy production house required to sustain all cellular processes that rely on ATP.
As scientists say in the mitochondrial concept of aging, mitochondria produce large amounts of ROS by-products that can accumulate over time and affect their functional capacity. This then leads to declined cell functioning and, eventually, cell death. (13)
Studies have shown strong evidence of the therapeutic effects of alpha lipoic acid oxidative stress conditions and nerve discomfort alleviation in patients with diabetic neuropathy.
The body naturally produces alpha lipoic acid in small amounts. Food sources include broccoli, red meat, potatoes, spinach, and beets.
In this podcast interview with Dave Asprey at 34:13, David Sinclair says he takes at least 500 mg of alpha lipoic acid once a day.
David also shares an anecdotal back story behind the reason for taking alpha lipoic acid: the scientist Denham Harman, who was known for the free radical theory of aging and lived to see his late 90s.
Further, David also says he goes for the bulk and cheap stuff, which is the S form of alpha lipoic acid.
Examples of brands you can try;
9. Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a naturally occurring lipid antioxidant found in the mitochondria. Coenzyme Q10 improves mitochondrial functioning by acting as an energy transfer molecule in the synthesis of ATP.
Since ATP is vital for many cellular functions, coenzyme Q10 is crucial in maintaining the healthy survival of all tissues and organs. (14)
The antioxidant property of coenzyme Q10 can neutralize free radicals and reduce/ prevent some of the damage it contributes to cell aging.
Although there is insufficient scientific evidence coenzyme Q10 supplementation may help prevent or treat cardiovascular diseases, high blood pressure, cancer, periodontal diseases, mitochondrial disorders, radiation injury, obesity, diabetes, Parkinson’s disease, acquired immune deficiency syndrome (AIDS), gastric ulcers, allergy, migraine headaches, kidney failure, muscular dystrophy, and aging.
Primary sources of coenzyme Q10 are oily fish, organ meats, and whole grains. David Sinclair takes Coenzyme Q10 mainly because he is on a prescription drug called statin. Statins can reduce the amount of coenzyme Q10 naturally produced by the body.
Therefore in this Podcast interview at 37:43, David says he has to bounce the effect through coenzyme Q10 supplementation.
Although David doesn’t specify the dosage, the highest recommended daily dose is 200mg, and he takes it at night.
Examples of brands you can try;
10. Trimethylglycine (TMG) or Betaine
TMG, also called Betaine, is an amino acid naturally synthesized by the body.
One of the main functions of betaine is to donate methyl groups to convert a toxic metabolite, homocysteine, into methionine. High levels of homocysteine in plasma are associated with heart disease, osteoporotic fractures, and Alzheimer’s. (15)
This scientific research study shows that homocysteine may accelerate the genesis of senescent cells leading to cellular dysfunction.
TMG also contributes to reducing oxidative stress to regulate the rate of apoptosis.
As homocysteine gradually increases and the body’s methyl pools decrease with age, TMG supplementation is important to maintain and promote longevity for optimal health.
Some food sources rich in betaine include wheat germ, wheat bran, spinach, beets, and shellfish.
In this video, David Sinclair explains that he takes TMG “as a precaution to counter the effects of the NAD booster” because NMN supplementation releases Nicotinamide, which requires methylation (methyl groups) to be excreted via the kidney.
Examples of brands you can try;
11. Omega- 3, 6 & 9
Omega- 3 and 6 are the two major classes of polyunsaturated fatty acids (PUFA). There are many forms of omega 3 and 6. (16)
Omega 3 are healthy, essential fatty acids for the heart, brain, and metabolism.
Similarly, omega 6 also plays an important role in maintaining bone health, the reproductive system, and regulating metabolism.
Both omega 3 and 6 also improve skin appearance.
Omega 9 is self-produced and plays a role in improving insulin sensitivity and decreasing inflammation. (17)
In this tweet, David Sinclair says he takes Omega 3,6, and 9 daily at night.
12. Athletic Greens
Athletic Greens is a plant-based, comprehensive superfood supplement consisting of 75 vitamins, minerals, and whole-food sourced ingredients targeted to support multiple health needs, from digestion to healthy aging.
David says in this Podcast with The Knowledge Project at 51:47 that he takes Athletic Greens because he is on a vegetarian/ vegan diet. This ensures adequate important nutrition intake for the healthy maintenance of body processes.
Metformin was first synthesized in the 1920s and has been around for 60 years. (18)
It is the most commonly used prescription drug that lowers the blood glucose levels of patients who have type II diabetes.
It was derived from a plant called Galega officinalis, a herbaceous plant used in traditional Europe to relieve symptoms of diabetes mellitus.
Active ingredients of this plant were tested against diabetes mellitus in the 1920s and 1930s but were discontinued due to increased toxicity.
However, metformin was later re-discovered in the 1940s, and the first reported clinical use of metformin was not until 1957.
This long period of testing and rediscovery has established metformin as a drug with a safe track record.
Many studies have shown metformin’s capability to target age-related cell changes. This track record makes metformin a likable longevity drug compared to recently found compounds/ substances that don’t have sufficient data on testing to back its effects. (19)
Figure 2. The above figure illustrates the potential cellular targets of metformin that affect health and lifespan.
As you can see from the above illustration, Metformin’s mechanism of action can be both AMPK-dependent and AMPK-independent.
Inflammation, apoptosis, autophagy, cell survival, and protein synthesis contribute to accelerated aging, and they are all affected by the above mechanisms of action.
In most countries, Metformin is a prescription drug prescribed to patients with diabetes, so a doctor’s prescription is required to buy it. Although it has longevity benefits, it isn’t officially considered a lifespan-extending drug.
As healthy non-diabetics, if you consider incorporating metformin into your routine for general cellular health and extending lifespan, you should talk to a doctor who is well aware of the recent advancements and is a forward thinker.
Metformin is usually prescribed for daily intake for both diabetics and non-diabetics using it for general health reasons.
Studies have also shown that metformin reduces energy production by inhibiting mitochondrial adaptations.
This affects aerobic exercises because you don’t feel as strong to be physically active.
In episode 4 of LifeSpan with Dr. David Sincliar at 59:25, David discusses this in the podcast and says due to the body’s reduced ability to release energy, some people, as a caution, choose not to take metformin the day before they exercise.
This reduced energy production benefits the body by manipulating the cells to think they are in a nutrient-restricted state. This, in turn, activates the pathways otherwise reserved for times of scarcity.
The activation of these pathways is shown to have health benefits, including a better lifespan.
According to this podcast at 01:05:53, David says he takes 800 mg of metformin at night. He takes it at night to simulate a good fast so that the body has the benefits of stimulating and activating cellular repair pathways.
Also, in this presentation at 43:57 from April 2023, he mentions an increased dose of 1000mg.
However, due to the low energy release reasons discussed above, David skips metformin the previous night if he knows he will exercise the next day. For the same reasons, according to this blog post by David, he also skips Resveratrol on the mornings of the days he will be exercising. (20)
Note: Initially, non-diabetics and diabetics taking metformin may face side effects such as gastrointestinal discomfort, loss of appetite, diarrhea, stomach ache, nausea, vomiting, etc.,
Berberine to Substitute Metformin
In this podcast at 1:00:18, David and Matthew Leplant (co-host) discuss berberine as an alternative to Metformin for people interested in metformin but cannot get a prescription or for people who have tried metformin and haven’t worked out.
Also, in this reddit conversation, when asked if David would take berberine if he didn’t have access to metformin, he says, “Likely berberine”.
Berberine is an OTC drug that possesses similar properties as metformin. Animal and human studies show promising results by improving the body’s insulin sensitivity and lowering blood glucose levels.
This is a good sign reflecting on its future health benefits yet to be discovered. Like metformin, it also activates the AMPK pathway to induce autophagy and protein synthesis, among other things.
Statin is the most commonly used prescription drug to lower the body’s LDL (Low-density Lipoprotein) levels, otherwise known as bad cholesterol in the blood.
Increased LDL levels increase the risk of cardiovascular disease and stroke.
Statins act on the liver to limit the production of cholesterol synthesized by the liver and help the liver remove the cholesterol from the blood. (21)
This, in turn, ensures the maintenance of better vascular health.
Although studies are underway researching other positive effects of statins, including their contribution to the aging process, Dr. David Sinclair is taking statins because of his family history.
In this podcast at 3:35, he says he has been taking a super high dose of statins, 80 mg, since he was 29.
Continuous intake of statins can bring about side effects such as headaches, muscle pains, diarrhea, constipation, sleep issues, indigestion, hair loss, and more, but these effects change based on the type of statin.
15. Baby Aspirin
Baby Aspirin, or low-dose Aspirin, is a non-prescription drug widely used to relieve most common pains like headaches, swelling, and fever.
This non-prescription drug can also reduce inflammation, the risk of cardiac attacks, stroke, and perhaps the risk of cancer. (22)
It has been associated with reduced incidence of bladder, breast, esophagus, stomach, ovary, prostate, and lung cancers.
But the results of these studies are not as compelling and consistent as those for colorectal cancer.
However, in this study that involved 164,225 patients, it was concluded that low-dose Aspirin did not reduce cardiovascular disease. The ASPREE study also shows Aspirin may even increase cancer risk in healthy older adults.
This shows that the evidence available is controversial and requires much more research for more conclusive evidence.
How Does David Sinclair Maintain His Routine for Maximized Results?
Apart from the David Sinclair supplement and drug stack, he also has made lifestyle changes to maximize the benefits of the supplements to lead a longer and healthier life.
According to the latest updates, David Sinclair has only dinner, and he calls it OMADAN (One Meal A Day Adequate Nutrition).
He used to eat chicken and shrimp in small amounts but now has evolved into a vegetarian/ vegan diet. He has also given up dairy (except for the yogurt in the morning).
To ensure adequate nutrition due to his plant-based healthy diet, he takes athletic greens to provide the body with all the required nutrition that he may otherwise lack through his diet.
Here are a few pointers on his nutrition throughout the day;
David Sinclair’s exercise routine focuses on helping him stay healthy and mentally sharp rather than building muscles.
He maintains a regular physical activity routine, including cardio and resistance training exercises.
David also refers to his father’s top-notch fitness levels “as a beacon of hope” even at 82 because he started late in life but has turned it around.
He says his father does more exercises than he does and is much healthier than most people that age.
He also adds saying his father has perfect mental health and good eyesight. He does aerobics twice a week and rowing and weightlifting at the gym.
David’s exercise routine is as follows;
David Sinclair has incorporated changes and made wise lifestyle choices to support his healthy aging journey through changes such as;
Health tracking and sleep and stress management are two major lifestyle changes he has incorporated to optimize the benefits of his longevity journey.
David Sinclair is a scientist. Like any scientist, he strongly believes in and practices data collection to evaluate his upkeep and progress in health.
This helps him introduce new changes to experiment and evaluate how his body is taking it in and responding to the changes to make better wellness decisions.
He uses the blood testing service Inside Tracker, which offers a comprehensive analysis of his biomarkers in the blood. These biomarkers include glucose, cholesterol, insulin, magnesium, vitamin D, cortisol, and more.
Close monitoring of these biomarkers has helped David Sinclair change his diet and supplementation.
For example, in this Facebook post from early 2020, he lists the variables he measured through an Inside Tracker test plan.
The results showed that his Vitamin B12 levels were twice the recommended max level because he has been taking a vitamin B12 supplement. Based on these results, he stopped taking vitamin B12.
He ends this Facebook post by saying, “Remember, you can’t optimize what you don’t measure.” So health tracking is critical to understand and maintain good health.
Inside Tracker offers two blood test plans;
He also uses various bio monitors like a wristwatch or ring that measures variables like heart rate and sleep times to help him keep track of his daily routine and goals.
Sleep and Stress Management
Recognizing the impact of sleep and stress on overall health and functioning, David aims to get at least 6-7 hours of sleep every night. He also incorporates certain sleep practices for calm and restful sleep.
David meditates at night, uses the Eight Sleep temperature control bed for deeper sleep, and sometimes utilizes saunas and hot tubs. These practices help him feel better, reducing and managing stress and contributing to a healthier, mindful, and active life.
David Sinclair’s Supplement and Drug Regimen Summarized
|Supplements||Resveratrol||1g per day||AM|
|NMN||1g per day||AM|
|Spermidine||1-2 mg per day||AM|
|Vitamin D3||At Least 2500 IU per day||Not specified|
|Vitamin K||Not specified||Not specified|
|Alpha lipoic acid (ALA)||500 mg per day||Not specified|
|Coenzyme Q10||Supposed to be at least 200 mg||PM|
|Trimethylglycine (Betaine)||Not specified||Not specified|
|Omega fatty acids||Not specified||PM|
|Athletic Greens||1 serving size||PM|
|Drugs||Metformin||1000 mg per day||PM|
|Statin||80 mg per day||Not specified|
|Baby Aspirin||83 mg per day||Not specified|
Reference Sources for Supplement Doses
Below are the sources where David has shared details on supplements and dosage;
Frequently Asked Questions
Overall Dr. David Sinclair’s supplement stack is created focusing on providing required support on a cellular and molecular level.
This will ensure most cells efficiently function and maintain optimal biochemical processes and activity levels to support and enhance longevity-promoting effects for healthy aging.
But David’s approach to his ultimate goal is not just supplements. He mindfully integrates many elements like supplements, nutrition, exercise, lifestyle, health tracking, sleep, and stress management into his routine to maintain a long and healthy life.
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