Could aging be optional?
According to renowned biological aging expert and award-winning author David Sinclair, it might be possible to “treat” aging.
“I believe that aging is a disease,” Sinclair writes in his best-selling book”Lifespan: Why We Age — And Why We Don’t Have To“. “I believe it is treatable. I believe we can treat it within our lifetimes. And in doing so, I believe, everything we know about human health will be fundamentally changed.”
The longevity enthusiast is not shy about sharing his complete wellness routine — which, of course, includes a hefty handful of supplements. Sinclair has shared his supplement stack through several interviews and detailed social media posts.
David Sinclair’s Supplements
And, as a tenured professor of genetics at Harvard Medical School, he has also studied many of these supplements through clinical trials and years of research.
From everyday supplements like vitamin D3 and K2 to widely sought-after longevity compounds such as NMN and resveratrol, Sinclair’s list is extensive. For some of these supplements, he’s also revealed how he integrates them into his routine, noting the timing, dosage and frequency.
How he takes each supplement
In his book, Sinclair summarizes his daily supplement routine and lifestyle practices.
“I take 1 gram (1000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin,” he writes. “I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin.”
Now, Sinclair also takes Berberine, though he skips it before workouts because it reduces cellular stress, which could reduce muscle growth during heavy training.
Since penning his book back in 2019, Sinclair has also added a few other unique supplements to his stack and made modifications to stay in line with current research.
While the longevity expert hasn’t revealed specific brands, we’ve identified several high-quality options that align with his regimen in terms of priority, dosage, effectiveness and overall value.
Below, you’ll find our roundup of David Sinclair’s supplement list.
The foundation of David Sinclair’s longevity protocol is 1000 milligrams (1 gram) of pure NMN daily. Nicotinamide mononucleotide, or NMN for short, is a precursor to NAD+, which is a molecule essential for cellular energy production, DNA repair and metabolism.
In a 2022 interview with Reverse Aging Revolution, Sinclair explained why he takes NMN, noting that “NADH and NAD are larger molecules and NMN is a precursor building block. It’s small enough that it does get taken up into cells.”
Sinclair has also pointed to a human study in which participants took 250 milligrams of NMN daily for 10 weeks, resulting in improved insulin sensitivity, which he considers a marker linked to healthy aging.
While Sinclair has never publicly confirmed which NMN brand he takes, Wonderfeel is among the most well-endorsed options on the market. The formula was engineered by Andrew Salzman, another prominent Harvard MD with nearly 30 years of expertise in NAD and cellular health.
The Wonderfeel NMN capsules provide 1000 milligrams of pure NMN per serving (500 milligrams per capsule), which allows users to match Sinclair’s dosage and tailor their intake.
According to the brand, some people notice increased energy and mental clarity within a few weeks, while more significant benefits may take several months of consistent use.
Resveratrol is another core supplement in David Sinclair’s stack. It’s a natural antioxidant found in grapes, berries and red wine. And, research suggests it may help protect cells from oxidative damage and could mimic some of the biological effects of calorie restriction or fasting.
Much of Sinclair’s research has focused on resveratrol’s ability to activate sirtuins, proteins involved in cellular health and longevity.
In a 2022 interview with the Good Life Project, Sinclair described a test in which mice fed a Western-style diet became obese and had shorter lifespans. However, when the mice were also given resveratrol, their health outcomes improved dramatically.
“And we just give it resveratrol. That’s the only thing we’ve changed in its diet… Their bodies are as healthy and as long-lived as a mouse that eats a healthy, lean diet,” he explained.
Sinclair says the findings suggest that activating sirtuins with compounds like resveratrol may mimic some of the biological effects of fasting, which could, in turn, help the body turn on defenses and result in lower inflammation and reduced fat.
“What does that tell me? It tells me that with a small intervention, just by activating the sirtuins, you can mimic fasting,” he concluded.
Brands like Toniiq are formulated for high bioavailability. Its resveratrol is ethically sourced, NSF Certified for Sport, and produced using an advanced extraction process to ensure 98% standardized purity.
The combination of vitamin D3 and vitamin K2 has become a staple among many health enthusiasts, and it’s also part of David Sinclair’s daily supplement routine.
Years of research have revealed that Vitamin D3 plays an essential role in bone health, immune function and muscle health. While your body can absorb some vitamin D from sunlight, many people don’t get enough year-round, which is why supplementation is so important.
“We’re all probably deficient in the winter, unless we supplement — so I take at least 2,500 IU daily,” stated Sinclair in a 2022 interview. “Vitamin D is very important for health and longevity in the long run, and also for your immunity against viruses.”
Vitamin K2 is often paired with D3 because the two work in tandem. Vitamin D3 helps your body absorb calcium, while vitamin K2 helps direct that calcium into your bones and teeth instead of allowing it to accumulate in your arteries, which could cause cardiovascular problems.
Some research also suggests vitamin K2 may support brain health and cognitive function as people age.
Sports Research offers a popular vitamin D3 and K2 formula, with more than 100,000 units sold in the last month alone. The brand describes it as a “powerful combo for total-body wellness,” and at just $23, it’s also one of the more affordable supplements to add to your routine.
Sinclair takes berberine, which is a bioactive plant-based compound that has been used for centuries, dating back to Ayurvedic and Traditional Chinese Medicine. It is known for its vibrant yellow color and is believed to have blood sugar and metabolic benefits.
Sinclair has said that he takes 1 gram of berberine in the morning, particularly when he is not taking metformin, which has similar effects but requires a prescription. In a previous interview clip, he described some of the unique benefits of taking berberine.
“It’s been shown in my lab and others in animals to greatly protect against Type 2 Diabetes and works similarly to resveratrol,” he explained. “Now we don’t know if it’ll extend lifespan, but it does seem to do the same kind of things that metformin does, and metformin seems to have all the hallmarks of a lifespan-extending drug, so I think berberine is a good option.”
Sinclair notes one thing to consider: Berberine is also insoluble, so he suggests mixing it into yogurt or oil for better absorption and reduced side effects. And, since both berberine and metformin are powerful compounds, he also advises checking with a physician before use.
Micro Ingredients offers a 1000 milligram dose formula, which aligns with Sinclair’s suggestion, and includes MCT oil, which may help with absorption and might be easier to take than traditional capsules.
Another complementary pairing: Alpha-lipoic acid (ALA) and fish oil. When taken together, these two supplements may support metabolic health, cardiovascular function and more.
Fish oil is a commonly used supplement packed with essential omega-3 fatty acids (including EPA and DHA), which the body cannot produce on its own. These healthy fats are widely studied for their role in supporting heart health and helping regulate inflammation.
Sinclair also says that he takes about 500 mg of ALA every day, which has also shown mitochondrial-supporting benefits that are key to healthy aging.
A 2022 article explains, “Alpha lipoic acid (ALA) is a sulphur-containing organic compound, derived from octanoic acid, and an important cofactor for mitochondrial respiratory enzymes. It has strong antioxidant properties that improve mitochondrial function.”
In a 2021 interview with Bulletproof Diet creator Dave Asprey, Sinclair said he started taking ALA after meeting Denham Harman, M.D., Ph.D., who is known for his free radical theory of aging.
“His family let me in on a little secret, which was that Denham had been taking alpha lipoic acid for years, most of his life,” Sinclair recounted. “Denham worked until his early 90s. I figured, well, if it didn’t hurt him….”
Sinclair also adds that he opts for the “bulk, cheap stuff” when buying an ALA supplement. There are many options available. One blend from Nura Harmony offers a solid 600 mg dose for just $22.
More recently, Sinclair has added 500 milligrams of fisetin to his regimen, which is known as a potent senolytic.
A senolytic is a compound designed to selectively destroy senescent, also dubbed “zombie” cells, which can secrete inflammatory chemicals that can cause nearby cells to age.
Sinclair cited the research behind the compound in a post on X, writing that “fisetin found in strawberries clears senescent cells in diabetic mice to prevent aortic aging.” He added that the compound showed even stronger benefits when paired with metformin.
In another post, he mentioned that fisetin may also have benefits for those trying to grow their hair.
“Resveratrol and Fisetin, both SIRT1 activators, induce proliferation of hair follicle bulge stem cells and promote hair growth,” he added.
Toniiq offers a high-purity fisetin formula that is said to offer enhanced absorption with the inclusion of MCT Oil. With consistent use, reviewers have noticed improved mental clarity and overall energy.
Found in a traditional Japanese dish made from fermented soybeans, nattokinase is a potent enzyme that is primarily known for its natural ability to support healthy circulation and help break down blood clots.
“In Japan, spermidine-rich natto, the sticky breakfast fermented soybean dish that smells like vomit, has been a staple for centuries,” Sinclair shared in an X post. “Natto is a great source of vitamin K and nattokinase, an enzyme shown in human trials to reverse arterial plaque.”
A comprehensive study of 1,067 people found that nattokinase reversed cardiovascular disease by removing up to 95% of arterial plaque in one year.
Sinclair reportedly takes 10,000 IU of nattokinase daily.
Double Woods Supplements’ popular Nattokinase formula provides a four-month supply for just under $35. Reviewers mention “consistency is key,” and with time, some have noticed improvements in circulation and blood pressure.
Sinclair has also incorporated spermidine into his stack.
Spermidine is a naturally occurring compound that is found in all living cells, and the supply naturally decreases with age. The good news is that it is also readily available in supplement form, and Sinclair is a fan of it’s powerferful benefits.
A 2021 review indicates that “Spermidine has been shown to modulate aging, suppress the occurrence and severity of age-related diseases, and prolong lifespan.”
Sinclair previously explained how the compound works in an interview.
“One of the things it’s been found to do mostly is to induce autophagy, the ability of the body to recycle all of the proteins and make proteins back into amino acids to build new proteins, which is very important to longevity,” he explained.
Omre’s Spermidine Supplement is formulated with 10 mg of ultra-pure, non-synthetic spermidine from highly purified wheat germ extract and is said to support “cellular health and vitality.” It’s also manufactured in America and third-party tested by independent labs.
David Sinclair supplements FAQs
What has David Sinclair removed from his stack?
Sinclair has reportedly reduced and adjusted several supplements in his regimen.
He replaced quercetin with fisetin, both senolytic compounds thought to help clear “zombie” cells. However, some research suggests that long-term, high-dose quercetin may interfere with important pathways like NRF2 and sirtuins involved in antioxidant defense and DNA repair.
He has also recently scaled back his use of aspirin. Major medical organizations, including the American College of Cardiology, now advise against routine daily aspirin for most average-risk or older adults due to an increased risk of gastrointestinal bleeding.
Does David Sinclair still take metformin?
Metformin is a prescription diabetic medication that has been shown to lower blood pressure and reduce cellular stress, and berberine is a natural alternative with similar benefits.
Sinclair is reported to alternate between berberine and metformin in an effort to reduce the likelihood of his body adapting too heavily to either compound.
What brand of NMN does David Sinclair take?
Sincalir has not publicly endorsed a specific brand or confirmed which NMN formula he takes.
How much NMN does David Sinclair take?
Sinclair has indicated that he takes a 1000 mg dose of the popular longevity supplement.
What does David Sinclair take resveratrol with?
Resveratrol is a hydrophobic, fat-soluble molecule, which means it does not dissolve easily in water and can be more difficult for the body to absorb when taken alone, especially on an empty stomach.
Sinclair suggests taking it with a source of healthy fat — such as yogurt or olive oil — to improve absorption and potentially maximize its benefits.
How much does Sinclair’s supplement stack cost?
Based on our estimates, David Sinclair’s supplement stack would cost upwards of $300 per month. Of course, the total cost can vary depending on the specific brands, the purity, the amount of supply purchased and whether any prescription items are included.
Is David Sinclair’s protocol right for you?
David Sinclair’s protocol may not be suitable for everyone.
While he includes some well-established supplements that have been used for centuries, other compounds still have limited long-term research and may require medical supervision — particularly prescription options like metformin. His previous use of aspirin is also not in accordance with guidance from the American College of Cardiology.
It’s important to consider your unique health needs and any preexisting medical conditions when deciding whether to start a supplement and how to tailor dosage.
As always, be sure to consult your physician before starting any new supplement.
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
