Dr David Sinclair Supplements List: Complete 2025 Anti-Aging Guide
Science-Backed Longevity Supplements from Harvard’s Leading Aging Researcher
Backed by clinical research and scientific studies
Reviewed by licensed healthcare professionals
Latest information from Dr. Sinclair’s research
Honest recommendations but the links are affiliate.
🎯 Quick Summary: Dr. Sinclair’s Anti-Aging Protocol
Dr. David Sinclair, Harvard Medical School professor and renowned longevity researcher, follows a specific supplement regimen designed to slow aging at the cellular level. His protocol focuses on NAD+ boosters, sirtuins activators, and cellular protective compounds.
🧬 Core Supplements
NMN (1g), Resveratrol (1g), vitamins D3 (4,000 to 5,000 IU) and K2 (180-360mcg), spermidine (1-2mg), fisetin (500mg), aspirin (83mg)and Metformin (800mg) form the foundation of his anti-aging stack.
⏰ Timing Matters
Morning supplements with yogurt for better absorption, Metformin at night
🔬 Science-Based
Each supplement targets specific aging pathways: sirtuins, autophagy, and cellular senescence
⚠️ Medical Consultation
Always consult healthcare providers before starting any supplement regimen
🏆 Top David Sinclair Supplements (2025 Updated List)
Nicotinamide Mononucleotide (NMN)
1,000mg Daily- Boosts NAD+ levels for cellular energy
- Supports DNA repair mechanisms
- May improve insulin sensitivity
- Promotes healthy aging pathways
- Taken every morning with water
Resveratrol
1,000mg Daily- Activates SIRT1 longevity genes
- Powerful antioxidant properties
- Supports cardiovascular health
- May improve insulin sensitivity
- Best absorbed with fats (yogurt)
Metformin
800mg Evening- Improves insulin sensitivity
- Activates AMPK pathway
- May extend healthspan
- Supports metabolic health
- Prescription medication required
Fisetin
500mg Daily- Natural senolytic compound
- Removes damaged cells
- Anti-inflammatory properties
- Supports brain health
- Found in strawberries naturally
Quercetin
500mg Daily- Powerful flavonoid antioxidant
- Anti-inflammatory effects
- May protect against neurodegeneration
- Supports immune function
- Natural senolytic properties
Spermidine
1mg Daily- Promotes autophagy (cellular cleanup)
- Supports cardiovascular health
- May improve longevity
- Natural polyamine compound
- Found in wheat germ and cheese
📊 Complete David Sinclair Supplements Table
| Supplement | Dosage | Timing | Primary Benefit | Status |
|---|---|---|---|---|
| NMN | 1,000mg | Morning | NAD+ Booster | ✅ Core |
| Resveratrol | 1,000mg | Morning with yogurt | Sirtuin Activator | ✅ Core |
| Metformin | 800mg | Evening | AMPK Activation | 🟨 Prescription |
| Fisetin | 500mg | Morning with yogurt | Senolytic | ✅ Recent Addition |
| Quercetin | 500mg | Morning with yogurt | Antioxidant/Senolytic | ✅ Recent Addition |
| Spermidine | 1mg | Morning | Autophagy | 🔬 Experimental |
| Vitamin D3 | Varies | Morning | Bone Health | ✅ Support |
| Vitamin K2 | 180-360mcg | Morning | Bone/Vascular Health | ✅ Support |
| Alpha Lipoic Acid | 600-1800mg | Varies | Antioxidant | ⚪ Optional |
| CoQ10 | 100-200mg | With meals | Mitochondrial Support | ⚪ Optional |
⚠️ Important Medical Disclaimer
These supplements are for educational purposes only. Dr. Sinclair’s regimen is based on his personal research and should not be considered medical advice. Several supplements (especially Metformin) require medical supervision. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.
🔬 The Science Behind Dr. Sinclair’s Choices
Key Anti-Aging Pathways Targeted:
🧬 NAD+ Pathway
NMN boosts cellular energy and DNA repair
🔥 Sirtuins Activation
Resveratrol activates longevity genes
⚡ AMPK Activation
Metformin mimics caloric restriction
🧹 Cellular Cleanup
Senolytics remove damaged cells
❓ Frequently Asked Questions
Dr. Sinclair considers NMN (Nicotinamide Mononucleotide) his top anti-aging supplement. He takes 1,000mg daily to boost NAD+ levels, which decline with age and are crucial for cellular energy production and DNA repair.
No, Dr. Sinclair doesn’t endorse specific brands. He focuses on the active ingredients rather than particular manufacturers. Look for third-party tested, high-purity supplements from reputable companies.
Resveratrol and other fat-soluble compounds are better absorbed when taken with fats. Yogurt provides the necessary fats for optimal absorption while being a healthy breakfast option.
No, Metformin requires a prescription. Some people use Berberine as a natural alternative that may provide similar metabolic benefits, but consult your healthcare provider first.
The core supplements (NMN, Resveratrol, Fisetin, Quercetin) typically cost $200-400 per month, depending on quality and brands chosen. Prescription medications like Metformin add additional costs.
Dr. Sinclair suggests that NAD+ levels begin declining in the 30s, but there’s no universal starting age. Consult with a healthcare provider to determine if these supplements are appropriate for your age and health status.
🥗 Dr. Sinclair’s Diet and Lifestyle Integration
Supplements work best when combined with healthy lifestyle practices. Dr. Sinclair follows:
🍽️ Intermittent Fasting
Only two meals per day, often skipping breakfast to extend fasting periods
🏃♂️ Regular Exercise
High-intensity interval training and strength exercises to activate longevity pathways
🍵 Green Tea
Rich in polyphenols and EGCG, which complement his supplement regimen
❄️ Cold Exposure
Regular cold exposure to activate brown fat and stress response pathways
🔄 How Dr. Sinclair’s Supplement List Has Evolved
📖 2019 (Lifespan Book)
- NMN – 1,000mg
- Resveratrol – 1,000mg
- Metformin – 800mg
- Vitamin D3
- Low-dose Aspirin
🔬 2021-2022 Updates
- Added Fisetin – 500mg
- Added Quercetin – 500mg
- Experimented with Spermidine
- Emphasized senolytic compounds
🚀 2025 Current Protocol
- Refined dosing schedules
- Focus on supplement synergy
- Emphasis on absorption timing
- Integration with lifestyle factors
🩺 Safety Considerations & Side Effects
Potential Side Effects to Monitor:
- Metformin: Gastrointestinal upset, vitamin B12 deficiency with long-term use
- High-dose Resveratrol: May interact with blood thinners
- NMN: Generally well-tolerated, but long-term effects still being studied
- Quercetin: May interact with certain medications
Always start with lower doses and monitor for adverse reactions. Regular blood work is recommended when following comprehensive supplement protocols.
🔗 Additional Resources & Related Reading
📚 Essential Reading
🧪 Scientific Studies
🎧 Learn More
- Dr. Sinclair’s Podcast Episodes
- Lifespan Book (2019)
- Harvard Medical School Research
- Longevity Research Updates
🎯 Key Takeaways: Dr. Sinclair’s Anti-Aging Strategy
Target Multiple Pathways
Combine NAD+ boosters, sirtuins activators, and senolytics for comprehensive anti-aging
Timing is Crucial
Take fat-soluble supplements with meals, water-soluble on empty stomach when appropriate
Medical Supervision
Always consult healthcare providers, especially for prescription medications like Metformin
Evidence-Based Approach
Dr. Sinclair’s choices are backed by scientific research and ongoing clinical studies
Remember: Supplements Support, Don’t Replace Healthy Living
The most powerful anti-aging interventions remain: regular exercise, quality sleep, stress management, intermittent fasting, and a nutrient-dense diet. Supplements enhance these foundational practices.