his year, David Sinclair, the 53-year-old “Father of Anti-Aging” and Harvard professor, tested his biological age once again. The result? He is a full 10 years younger than his chronological age!
To achieve longevity and fight aging, Sinclair has adopted numerous lifestyle strategies, from eating only one meal a day, skipping breakfast, avoiding meat, to taking a variety of supplements. Today, let’s dive into Sinclair’s anti-aging supplement list to see what might be helping him stay so youthful.
No.1 Nicotinamide Mononucleotide (NMN)
NMN is a well-known staple in the anti-aging world. As a key precursor to the longevity molecule NAD⁺, NMN promotes NAD⁺ production. NAD⁺ provides energy for cellular metabolism and plays an essential role in maintaining cell function. However, NAD⁺ levels decline with age, leading to cellular dysfunction and aging.
Studies show that NMN supplementation can increase NAD⁺ levels in the body and potentially delay aging. Sinclair takes 1,000 mg (1 gram) of NMN each morning, mixing it into his yogurt. While 1,000 mg is considered a high dose among NMN users, some believe that NMN may be partially degraded by stomach acid, so taking a larger amount helps ensure sufficient absorption.
📸 Figure: Chemical structure of NMN
No.2 Resveratrol
Sinclair also takes 1 gram of resveratrol each morning.
Resveratrol is a natural compound found in grapes, blueberries, and plums. It activates longevity proteins called sirtuins, which protect our DNA. However, resveratrol’s activity depends on adequate NAD⁺ levels, which is why it pairs synergistically with NMN. This explains why Sinclair takes both NMN and resveratrol together in the morning.
No.3 Metformin
Originally developed to treat diabetes, metformin has shown promise in extending lifespan. Multiple animal studies suggest metformin can prolong life in mammals, and patients taking metformin have been observed to live longer than those not on the drug.
Sinclair frequently mentions metformin’s anti-aging effects in interviews, noting that it improves insulin sensitivity and helps him maintain stable blood sugar. He typically takes 800 mg of metformin in the evening, but skips it on days he exercises, since metformin may reduce some of the benefits of physical activity.
No.4 Vitamin D3
Research indicates that vitamin D can extend lifespan and reduce the risk of many age-related diseases. Deficiency has been linked to heart disease, type 2 diabetes, autoimmune disorders, and Alzheimer’s disease.
Vitamin D activates key genes and helps maintain overall health. The general recommendation for daily intake is 600 IU for people aged 1–70 and 800 IU for those over 70. Sinclair opts for a higher but safe dose of 4,000–5,000 IU daily.
No.5 Vitamin K2
In older adults, low vitamin K levels are associated with age-related functional decline. Supplementing with vitamin K offers numerous benefits, including improved skin quality, stronger bones, enhanced mitochondrial function, and better cardiovascular health.
The standard daily dose of vitamin K2 is 180–360 mcg, which Sinclair also adheres to. Higher doses may be needed for people with osteoporosis.
No.6 Statins
Statins are widely used to lower cholesterol and prevent cardiovascular disease. Interestingly, some statins have shown anti-aging potential.
Not all statins appear equally beneficial for longevity, but simvastatin is one with promising effects. Sinclair has mentioned taking statins but hasn’t disclosed his exact dosage. As prescription drugs, statins require careful dosing; studies show that over 50% of patients taking 40 mg of statins may experience muscle-related side effects.
No.7 Low-Dose Aspirin
Aspirin is commonly used to lower the risk of heart disease, inflammation, and certain cancers.
Data suggests aspirin can reduce the incidence of cancers like liver and pancreatic cancer by 22–38%. For colorectal cancer, taking 75–100 mg daily lowers risk by 10%, while 325 mg daily reduces risk by 35%. However, due to its antiplatelet effect, excessive aspirin intake increases bleeding risk. Sinclair keeps his dose low at 83 mg per day.
No.8 Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is an antioxidant naturally found in spinach, potatoes, and broccoli. Sinclair notes that ALA can activate cellular pathways involved in metabolism and energy production, which are important for optimizing function and preventing age-related diseases. While Sinclair takes ALA regularly, he hasn’t shared his exact dosage.
No.9 Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that enhances mitochondrial performance and influences the expression of many genes linked to aging and inflammation.
Studies show that CoQ10 supplementation helps with anti-aging therapy in animals lacking CoQ10, especially under high oxidative stress. Sinclair takes CoQ10 alongside statins, though his dosage is unknown.
No.10 Spermidine
Spermidine is abundant in foods like blue cheese, soy, shellfish, and mushrooms. It boosts longevity and health markers.
Spermidine’s anti-aging effects are linked to its ability to induce autophagy, a cellular repair process that rejuvenates cell components. Studies have shown spermidine can extend lifespan in animal models and potentially delay aging in humans. Sinclair takes 1 mg of spermidine in liposomal form each morning for optimal absorption.
No.11 Quercetin and Fisetin
Both quercetin and fisetin are flavonoids found in colorful vegetables. They act as senolytics, helping to clear senescent cells and slow aging.
Research suggests fisetin is particularly effective, eliminating up to 70% of senescent cells. Since accumulated senescent cells promote inflammation and accelerate aging, Sinclair includes 500 mg of quercetin and fisetin daily in the morning in his regimen.
No.12 TMG (Trimethylglycine)
TMG is a glycine molecule with three methyl groups, naturally present in the body. Supplementing with TMG provides methyl groups that protect vital molecules like DNA and proteins.
As we age, methyl group pools become depleted, leading to age-related issues. TMG serves as a methyl donor to keep tissues and cells healthy and can also help clear nicotinamide (a byproduct of NAD⁺ production), maintaining cellular balance.
The standard dose is 500–1,000 mg daily, which is what Sinclair takes.