Harvard longevity expert Dr David Sinclair has long been a thought leader in the anti-aging field. Renowned for his expertise in the epigenetics of aging, NAD+ metabolism, and sirtuins, Sinclair’s scientific insights have been widely disseminated via his best-selling book, “Lifespan,” and numerous podcast interviews. This article provides a comprehensive overview of the 13 supplements and drugs that form Sinclair’s personal anti-aging stack, along with their rationale, dosage, and an analysis of their potential benefits and limitations.
A Delve into the Longevity Regimen
1. Nicotinamide Mononucleotide (NMN)
Dosed at 1g per day, Nicotinamide Mononucleotide (NMN) is a precursor to NAD+—a critical element for cellular energy production. However, NAD+ levels decline with age, which makes NMN supplementation potentially valuable. Sinclair opts for NMN over alternatives like Niacin due to its solid evidence base.
Resveratrol, controversial due to some inconsistent findings, is a key part of Sinclair’s daily intake. This compound activates sirtuins, proteins that protect our DNA and regulate inflammation. Sinclair takes 1g of resveratrol daily with coconut yogurt to enhance absorption. Pterostilbene, a compound found in blueberries, is suggested as a more potent alternative.
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A potent senolytic, Quercetin is known for removing damaged cells and promoting cellular energy. Taken at 500mg per day, this flavonoid also activates anti-aging pathways and has numerous health benefits, from insulin sensitivity to anti-allergic properties.
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Fisetin, dubbed as Quercetin’s younger cousin, is another potent senolytic. This compound also supports hair growth, neurogenesis, and cardioprotection. The recommended dose is 500mg per day.
Spermidine, a novel compound, supercharges autophagy, a cellular cleansing process. Early studies show a potential 25% increase in lifespan in mice. Sinclair takes 1mg of spermidine per day.
Pharmaceutical Intervention in the Longevity Equation
Metformin, a diabetes drug, is known to mimic the benefits of fasting, activate longevity pathways, and provide anti-cancer benefits. The recommended dose is 800mg at night. However, it’s important to note potential risks including B vitamin deficiency, GI issues, and hypoglycemia.
7. Vitamin D3
Vitamin D3 is essential unless you are exposed to ample sunlight daily. It enhances immunity, supports cardiovascular health, and has been shown to lengthen lifespan in animal models. Sinclair takes approximately 5,000 IU of Vitamin D3 daily.
8. Vitamin K2
Vitamin K2, paired with Vitamin D3, ensures proper calcium absorption and prevents arterial calcification. Sinclair’s dose is approximately 120 mcg per day.
Sinclair includes Statins in his regimen due to a family history of heart disease. However, their use is controversial due to potential adverse effects on mitochondrial function and muscle health. The specific drug and dose are not specified.
10. Low-dose Aspirin
11. Alpha-lipoic Acid (ALA)
This potent antioxidant may slow aging under certain circumstances. Sinclair takes Alpha-lipoic Acid (ALA) to combat oxidative stress, but the specific dosage is not specified. If you decide to take ALA, consider using Na-R-ALA or R-ALA Cyclodextrin for enhanced bioavailability.
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12. Coenzyme Q10 (CoQ10)
Essential for mitochondrial function, Coenzyme Q10 (CoQ10) enhances ATP energy production, particularly within the cardiovascular system. The specific dosage Sinclair takes is not specified. Ubiquinol is recommended as an alternative due to its higher bioavailability.
13. TMG (Trimethylglycine or Betaine)
In the quest for longevity, Sinclair’s regimen offers a thoughtfully curated approach to supplement intake. It’s important to remember, however, that while this regimen may work for Sinclair, everyone’s needs and responses to supplements may vary. Always consult with a qualified physician before starting any dietary supplement or drug regimen.
This article provides an overview of the personal anti-aging regimen of Dr David Sinclair, a scientist and not a medical doctor. The information herein is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The specifics of this regimen should not be interpreted as recommendations for anyone else’s personal use.
Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition, dietary adjustments, or the use of dietary supplements or drugs. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.