David Sinclair Supplements List: 15+ Drugs He Takes In 2024

David Sinclair Supplements list: 15+ Drugs He Takes in 2024

Last Updated on April, 2024

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.

Quick Summary

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.

The 15 Supplements and Drugs Behind David Sinclair’s Anti-Aging Secrets

Picture of Dr. David Sinclair

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.

Supplements

1. Resveratrol

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.

a bottle of Mega Resveratrol Supplement Capsules

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. 

Resveratrol can activate sirtuins, proteins that modulate many metabolic processes, including slowing aging, to mediate health and longevity benefits and alleviate metabolic diseases. (3)

Other bioactive benefits of this polyphenol proven by studies include;

Buying Resveratrol

Here are some pointers David has shared with us on choosing an effective form of Resveratrol;

  • Go for trans-resveratrol– Based on David’s research, only the trans form is biologically active, not cis.
  • Choose 98% or greater purity– At 1:17:42 in David’s Interview with Ben Greenfield, David says to go for higher purity forms to avoid side effects.
  • Pick micronized Resveratrol– To ensure a high absorption rate. In a study conducted by Sirtris Pharmaceuticals, the bioavailability of the micronized form was 3.6 times more. This Reddit comment by David talks about micronized and pure Resveratrol. 

Here are few products brands you can try;

FormBrandPrice Per Gram3rd Party Analysis
CapsulesMega 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***
PowderMega 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

Storing Resveratrol

In an interview with Found My Fitness, David shared a few tips on how better to store.

Resveratrol to ensure long shelf life;

  • In a dark place– Exposure to light can cause Resveratrol to turn brown, rendering it useless.
  • In a cool place– Keep it a cool place away from direct heat. At the same time, keeping it cool at refrigeration temperature after opening it can cause moisture accumulation, affecting the shelf life. 

Consuming Resveratrol

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.

Micronized Trans Resveratrol Powder

Hence a healthy fat source like yogurt makes a big difference. Any healthy yogurt will work. But here’s David’s yogurt recipe using the Bravo yogurt culture.

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) Capsules and Powder

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)

NAD+ Biosynthetic Pathway

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.

Buying NMN

There is no specific information on David’s recommendations for NMN.

However, here are a few considerations you should make;

  • Check accuracy and purity- Check the percentage of NMN offered by the brand
  • Check the ingredient list– Look out for any heavy metals or other toxic ingredients
  • Consider the price– Compare cost per gram

Here are few products brands you can try;

FormsBrand~Price Per Gram3rd Party Testing
CapsulesSuperNMN – 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
PowderRenue – 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;

  • NMN is comparatively more stable than NR
  • In disease model mice, NMN showed capabilities that NR didn’t

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. 

Super NMN Nicotinamide Mononucleotide Powder

Storing NMN and NR

The below details on NMN and NR storage were discussed in an interview with Rhonda Patrick;

  • NMN and NR have a short shelf life, so it’s important to keep it cool. 
  • Shelf storage of a non-stabilized form can cause degradation into nicotinamide. This is important to note because nicotinamide can have the opposite effect; instead of activating, it may inhibit sirtuins—stabilized forms of used stabilizing agents to assure reliable transport and shelf life.

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

a bottle of Fisetin and Quercetin supplement

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

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

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;


5. Spermidine

Spermidine Supplement

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.

At 49:38 of this podcast, David talks about spermidine and says there is recent research with compelling evidence that when spermidine was given to young and adult mice showed youthful capacities.

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

Two bottles of Vitamin D3 Supplement

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

Two bottles of Vitamin K2 Supplement

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 (ALA) Supplement

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 (CoQ10) Supplement

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 

Trimethylglycine (TMG) or Betaine Supplement

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.

A bottle of Omega-3-6-9-Supplement

And in this tweet, he specifically likes the ProEFA-3.6.9 for containing oleic acid, a form of omega 9 known to be a SIRT1 activator. You can take this supplement as prescribed in the package.


12. Athletic Greens

Athletic Greens Supplement

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. 


Pharmaceutical Drugs

13. Metformin

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.

metformin supplement in a glass bottle on a red background

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)

potential cellular targets of metformin that affect health and lifespan

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. 

Buying Metformin

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.

Consuming Metformin

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. 

metformin tablets in a plastic bag on a table

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.


14. Statin

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.

a statin tablet card with a statin pill next to it on a table

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.

a pile of baby aspirins on a table

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.

In this clip, David says he takes baby aspirin to keep inflammation down and protect against colon cancer. And in this tweet, he says he takes 83mg. 


How Does David Sinclair Maintain His Routine for Maximized Results?

Picture of Dr. David Sinclair in a background of supplement pills

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.

Nutrition

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;

  • A cup of coffee in the morning
  • Intermittent fasting (OMADAN) with green tea throughout the day
  • Very intake of glucose, bread, pasta, and other carbohydrates (stopped eating desserts except for occasional tastings)
  • A few nuts during the day
  • Includes many vegetables

Exercise

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. 

two men including david sinclair posing for a picture on a couch

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;

  • He has increased his weight lifting from once a week to 3 times a week
  • Weekly sauna
  • It runs once or twice a week. Uses a curved treadmill for lower impact and does short, fast runs.

Lifestyle

two pictures of dr. david sinclair

David Sinclair has incorporated changes and made wise lifestyle choices to support his healthy aging journey through changes such as;

  • He does not smoke
  • Avoids the use of microwaveable plastics
  • Avoids excessive exposure to sun, x-rays, and CT-scan
  • He aims to maintain his BMI within a healthy range of 23-25
  • Tries to stay cool during the day and at night when sleeping
  • Tracks his health to measure variables he uses as biomarkers to determine his level of healthiness
  • Sleep and stress management

Health tracking and sleep and stress management are two major lifestyle changes he has incorporated to optimize the benefits of his longevity journey.

Health Tracking

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;

  • The ultimate plan includes the analysis of 43 biomarkers
  • Essentials plan covering 13 biomarkers

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

DosageAM/PM
SupplementsResveratrol1g per dayAM
NMN1g per dayAM
Fisetin500 mgAM
Quercetin500 mgAM
Spermidine1-2 mg per dayAM
Vitamin D3At Least 2500 IU per dayNot specified
Vitamin KNot specifiedNot specified
Alpha lipoic acid (ALA)500 mg per dayNot specified
Coenzyme Q10Supposed to be at least 200 mgPM
Trimethylglycine (Betaine)Not specifiedNot specified
Omega fatty acidsNot specifiedPM
Athletic Greens1 serving sizePM
DrugsMetformin1000 mg per dayPM
Statin80 mg per dayNot specified
Baby Aspirin83 mg per dayNot specified

Further reading:

Reference Sources for Supplement Doses

Below are the sources where David has shared details on supplements and dosage;

  • Resveratrol- There are multiple sources like his Lifespan book, page 304, Podcasts (1:03:49), and Interviews (49:25).
  • NMN– In the Lifespan with Dr. David Sinclair podcast from 2022 at 1:04:47, he says 1g. In this YouTube video from March 2023 at 21:25, he says 500 mg currently, and in this YouTube video at 43:37 from April 2023, he says 1g again.
  • Fisetin– In this podcast at 1:08:11, he says 500mg.
  • Quercetin– In this podcast at 1:08:11, he says 500mg.
  • Spermidine– In this podcast interview at 1:08:05, he mentions taking 1g (Note- the active ingredient in this 1g is only 1-2 mg)
  • Vitamin D3– David says he takes at least 2500 IU in this YouTube video clip.
  • Vitamin K– The Lifespan Book on page 304.
  • Alpha lipoic acid (ALA)- In this podcast at 34:13 with Dave Asprey, David mentions 500mg.
  • Coenzyme Q10– At 37:43 of this podcast, David discussed details of his supplementation.
  • Trimethylglycine (Betaine)In this YouTube clip, he discusses details.
  • Omega fatty acids– In this latest presentation, David discusses at 44:11 in detail about his supplementation.
  • Athletic Greens– Check this podcast 51:47 for details. 
  • Metformin- In the Lispan podcast at 01:05:53, he says 800 mg, but in this latest presentation at 43:57, he mentions 1000mg.
  • StatinIn this Podcast with Joe Rogan, he talks about his history of statin intake.
  • Baby AspirinThis tweet of David says he takes 83 mg.

Frequently Asked Questions

Yes, Anti-aging supplements may work and show potential in improving longevity, however, more research is required to understand the long-term effectiveness and safety of such supplements. It is advised to consult healthcare professionals before incorporating new supplements into one’s routine.

Yes, Berberine is an effective substitute to Metformin and has similar properties.

Dr. David Sinclair takes statins due to his family history of cardiovascular diseases, which puts him at high risk for the condition.

Finally

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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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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