David Sinclair’s Supplements List (His Longevity Stack)

Dr. Sinclair uses 800 mg of metformin at night six days a week, with one day off before exercising. Metformin is a prescription drug frequently used to address type 2 diabetes.

It has been linked to a longer life and a lower risk of age-related disorders, probably because of its capacity to increase blood glucose management and insulin sensitivity [3].

Metformin has been shown in tests to inhibit mitochondrial complex I and activate AMP-activated protein kinase, which could lead to its favorable effects on health and extend lifespan [4].

However, because metformin requires a prescription, seeing a healthcare practitioner before taking it is crucial.

It might have side effects like gastrointestinal pain and could decrease the absorption of vitamin B12.

Vitamin D3

Vitamin D has been shown to increase longevity in simple organisms [5]. Vitamin D can reduce the likelihood of a variety of aging-related disorders.

In humans, vitamin D deficiency has been linked to an increased danger of type 2 diabetes, cardiovascular disease, autoimmune illnesses, and Alzheimer's disease.

Many genes are activated by vitamin D, which has significant health advantages.

Most countries recommend too little vitamin D (e.g., 400 to 800 IU (international units) daily).

Most vitamin D specialists recommend taking 4,000 to 5,000 IU daily and having your vitamin D levels evaluated at least once a year.

Learn More: Best Vitamin D Supplement Brands 2023

Dr. David Sinclair has been connected to supplementing with coenzyme Q10 but hasn't mentioned it in recent interviews.

Coenzyme Q10 is an antioxidant that boosts mitochondrial performance.

There is insufficient scientific evidence that coenzyme Q10 can enhance longevity (at least in well-conducted research using the appropriate disease model mice).

Several studies have found that coenzyme Q10 does not increase life expectancy. According to research, coenzyme Q10 can shorten life [6].

Coenzyme Q10 is also an antioxidant. Scientists have recently discovered that antioxidants may accelerate aging.

We would be wary about using powerful antioxidants like coenzyme Q10 to increase longevity.

Vitamin K2

Vitamin D3 aids in calcium absorption, which is required for bone health. However, if you don't get enough vitamin K2, calcium can build up in your arteries and raise the likelihood of heart disease [7].

Simply put, vitamin K2 aids in the movement of calcium from the blood to the bones, which may help guard against age-related bone deterioration.

In addition, vitamin K2 may benefit brain health and cognitive performance in older persons.

According to the findings of a study, vitamin K2 may have a good influence on muscle quality per physical performance ratings.

"Vitamin K2 works best when combined with vitamin D3 to increase the longevity-promoting benefits of both vitamins. For my blood vessels, I usually take vitamin K2 in conjunction with vitamin D3."

- David Sinclair, Doctor of Philosophy & Biologist

Current data suggests that taking vitamins D and K together may be more useful for bones and cardiovascular health than taking either of them alone.

Learn More: Best Vitamin D3 and K2 Supplements 2023

Sinclair stated on the Joe Rogan Experience podcast that he has been using statins as a prophylactic measure since he was 29, owing to a family history of heart disease.

As per the Centers for Disease Control and Prevention, this family of medicines blocks cholesterol synthesis in the liver.

Sinclair revealed to Rogan how he discovered his tendency to cardiac issues. He's been taking 80mg of a statin since then.

A modest body of research shows that statins may also help extend lifespan by decreasing the risk of other age-related illnesses, including cancer and dementia [8].

Resveratrol

Resveratrol is a stilbenoid found in tiny amounts in grape skin. Resveratrol has been demonstrated in studies to reduce cardiovascular disease, lessen the risk of cancer and neurodegeneration [9].

According to David Sinclair, resveratrol and NMN have a synergistic effect.

Resveratrol is required for sirtuin gene activation (which protects our DNA and epigenome), whereas NMN is required for sirtuin fueling.

However, resveratrol is hard to absorb by the stomach, and the small amount of resveratrol that winds up in the body is rapidly broken down.

As a result, pterostilbene is a superior option. Pterostilbene is a chemical that appears quite similar to resveratrol. However, it is substantially more absorbable and stable in humans.

Furthermore, pterostilbene includes three methyl groups that resveratrol doesn't, which the body may employ for methylation, which is essential for optimal gene activity, among other things.

Several studies suggest that pterostilbene outperforms resveratrol regarding anticancer, anti-diabetic, and cardioprotective properties [10].

Sinclair stated in a conversation with Bulletproof Diet that he takes 500 mg of alpha-lipoic acid daily.

Alpha-lipoic acid (ALA) is a very potent antioxidant. There has been some excitement about ALA's ability to prevent aging, particularly when paired with acetyl-L-carnitine (ALCAR).

According to the mitochondrial hypothesis of aging, oxidative stress may be related to a buildup of mitochondrial health deterioration as you age [11].

Even though alpha-lipoic acid (ALA) was widely promoted as an effective anti-aging substance, research suggests its benefits may be less potent than previously thought.

When taken in excessive dosages, ALA has been shown in studies to reduce longevity [12].

Dr. David Sinclair previously recommended ALA supplementation, but his most recent thoughts are unclear.

As a result, it's advisable to start with caution and moderation when determining whether or not to use ALA in your supplement routine.

TMG (Trimethylglycine or Betaine)

Dr. Sinclair previously addressed using TMG as a precaution, albeit this has not been confirmed. The standard dosage is 500 milligrams.

TMG, usually called betaine, is a naturally occurring molecule that works as a donor for several biochemical activities in the body, including liver function and cellular reproduction [13].

TMG may also aid in reducing homocysteine levels, a potentially hazardous amino acid that, when increased, can lead to cardiovascular health deterioration.

Dr. Sinclair may enhance general health and reduce the likelihood of age-related disorders by supplementing with TMG.

Dr. Sinclair has added spermidine to his supplement regimen and now takes 1000 mg daily.

Spermidine is an organic polyamine in various foods such as soybeans, wheat germ, and mushrooms.

It has been demonstrated to enhance cellular repair and rejuvenation by inducing autophagy, a mechanism through which cells recycle defective parts and preserve cellular health [14].

Spermidine supplementation may help people live longer by fostering healthy cellular activity and repair.

Quercetin and Fisetin

Quercetin and fisetin are chemically extremely similar. They are sometimes referred to as "senolytics" since it is hypothesized that they can eliminate senescent cells.

Senescent cells are those that amass with age and produce chemicals that harm normal, healthy cells [15].

However, we believe compounds like fisetin can lengthen longevity due to actions other than being a "senolytic," such as lowering inflammation.

As a result, we prefer fisetin taken in smaller dosages (100 mg daily) and continuously rather than in higher doses (e.g., 1,000 mg or more) once a month to "clear" senescent cells.

"Every morning, I take 500 mg of Quercetin and Fisetin blended into coconut yogurt. They are naturally occurring flavonoids obtained from vegetables and fruits that have anti-inflammatory and antioxidant properties."

- David Sinclair, Doctor of Philosophy & Biologist

Dr. Sinclair mentioned using baby aspirin to minimize inflammation.

The normal daily dosage of infant aspirin is 81 milligrams.

When used in modest dosages, aspirin is a nonsteroidal anti-inflammatory drug (NSAID) found to lower inflammation and the likelihood of heart disease and stroke [16].

However, before using baby aspirin, speak with a healthcare practitioner because it might cause gastrointestinal discomfort and bleeding concerns in certain people.

Dr. Sinclair has made consistent workouts an important part of his regimen for longevity.

He maintains a regular workout program involving weight training and aerobics, with running and weightlifting being his favorite exercises.

Dr. Sinclair's 80-year-old father, who adds rowing into his fitness program, similarly shows the necessity of consistent physical activity for sustaining health and vigor.

People could promote their muscular mass, heart health, and general physical fitness by integrating aerobic and anaerobic workouts, such as exercising on a rowing machine like Dr. Sinclair's father.

Nutrition

Dr. Sinclair believes in a healthy, plant-based diet and eats mostly vegan meals.

He consumes two meals each day, frequently skipping breakfast as a way of including intermittent fasting in his meal schedule.

His diet is rich in fruits, vegetables, plant-based proteins, and whole grains.

He also consumes less red meat and processed meals, preferring healthier alternatives as much as possible.

Dr. Sinclair emphasizes sleep and stress management in his daily habits, acknowledging the relevance of both in general longevity and good health.

To achieve a comfortable night's sleep, he strives for eight hours of restful sleep every night and employs a variety of sleep hygiene activities.

Dr. Sinclair uses mindfulness activities such as yoga, meditation, and deep breathing techniques to alleviate stress.

These habits assist in relieving stress, promoting mental health, and can lead to a longer, healthier existence.

While vitamins might help with longevity and health, it's important to remember that they are only one part of the puzzle.

A nutritious diet, regular exercise, stress management, and a good night's sleep are all important components of a well-rounded approach to wellness and health.

Personalizing Supplement Recommendations

Each person's dietary requirements are influenced by both lifestyle and genetic factors that are unique to them.

By undertaking genetic testing and collaborating with a healthcare expert, you may adapt your supplement routine to your needs.

This individualized strategy can aid in the optimization of your health and longevity.

Keeping Up with New Research

As new information emerges, keeping informed and making necessary changes to your supplement list is critical.

The science of senolytics, for example, is continuously growing, and new molecules with potential anti-aging properties are being identified.

You can make educated selections about which supplements to incorporate or avoid from your regimen if you remain up to date on the latest research.