Exploring David Sinclair’s Supplement Stack for Longevity and Health (2025)

If you have ever looked into longevity science or the concept of anti-aging, chances are you have come across the name of David Sinclair. A professor at Harvard Medical School, David Sinclair is one of, if not the, most talked-about researchers in the field. Best known for his stance that aging should be looked at as a disease — one that can be slowed and prevented — Sinclair believes living beyond 100, possibly up to 120 years old, is well within our reach. For this reason, he actively advocates for specific supplements as potential anti-aging interventions.

While some see Sinclair’s recommendations and ideas as progressive science, plenty of others question just how much of it is proven science and how much is still uncharted territory. One thing is certain, however — his research and influence have made the idea of living longer even more enticing than it already was.

Understanding the aging process

We all have a general idea of what aging is, but in and of itself, aging is a complex process that science has only partially unraveled. It involves changes across biological, physiological, environmental, psychological, behavioral, and social aspects of life, but, despite decades of research, there is still no universal consensus on what ultimately drives it.

Much of what we understand about aging today comes from studies on model organisms. These studies highlight what is called the ‘hallmarks of aging’ — factors such as chronic inflammation, mitochondrial dysfunction, and cellular senescence (when cells lose their ability to function) — which point to causes of aging, but applying them to humans remains a challenge due to our biological complexity.

Since there is still so much to uncover about human aging, advancing our understanding is vital. The more we learn about the how and the why of aging, the better equipped we will be to develop interventions that promote healthier aging — and potentially extend our lifespan.

David Sinclair’s top supplements for longevity

David Sinclair is hardly secretive about his anti-aging regimen. He has openly shared the supplements he takes to support his longevity efforts — so to speak — from within.

Supplements	Daily intake	Prescription	Sinclair’s rationale
Vitamin D3	4,000 to 5,000 IU per day	No	General support
Vitamin K2	180 to 360 mcg per day	No	Blood vessel health
Nicotinamide mononucleotide (NMN)	1 g per day in the morning	No	Cellular health/promoting NAD+ production
Resveratrol	1 g per day in the morning	No	Cardiovascular health
Spermidine	1 mg per day in the morning	No	Inducing autophagy/cellular health
Trimethylglycine (TMG)	500 to 1,000 mg per day	No	Liver health
Quercetin	500 mg per day in the morning	No	Senolytic activity
Fisetin	500 mg per day in the morning	No	Senolytic activity
Berberine	1 g per day in the morning	-	Natural alternative to metformin
Coenzyme Q10 (coQ10)	Recent status unknown	No	Counteracting the side effects of statins
Alpha-lipoic acid (ALA)	500 mg per day	No	Reducing oxidative stress

Below is the full stack of compounds and drugs he has mentioned in recent interviews and publications as part of his routine.

Drugs	Daily intake	Prescription	Sinclair’s rationale
Aspirin	85 mg per day	No	Heart stroke protection
Metformin	Around 1 g in the evening	Yes	Improving insulin sensitivity
Statins	80 mg	Yes	Hearth health (Sinclair’s family has a history of heart disease)

When I started looking into David Sinclair's supplement and drug stack, I was interested not just in what he takes — I also wanted to know why. After asking why, the next question was how — how do his methods hold up against what science actually supports today?

Sinclair’s influence is evident, and there is a growing tendency for people to take expert recommendations at face value or treat their statements as fact. To make sure my conclusions were critical and, most importantly, grounded in research, during the writing of this article, I consulted the Wellnesspulse Research team and worked closely with one of its members in particular — Linas Černiauskas, PhD candidate and a researcher with a background in biomedical sciences.

Key supplements for longevity

I will now go over some of the more notable supplements from Sinclair’s routine. Taking a closer look at what scientific research says about them, we can get a clearer picture of whether these compounds truly have any merit for longevity — and what safety considerations, if any, might be worth keeping in mind.

NMN

Look up longevity supplements, and NMN will likely be one of the first to appear — and it is no surprise, given how much attention it has been getting. There are reasons for it, of course.

Research is still initial, but early studies, some of which have been carried out by David Sinclair himself, propose that NMN supplementation may support and benefit some of the processes linked to longevity, such as DNA repair, and cellular and physical function. NMN works in the body as a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme involved in energy metabolism, DNA repair, and other essential biological processes.

NAD+ levels naturally drop as we grow older, and this drop is suggested to contribute to aging. So, raising these levels — which some studies suggest NMN can do — is theorized to help delay or even reverse certain aspects of aging. And so it makes sense why NMN is seen as this longevity-promoting supplement and why David Sinclair chooses to supplement with it. However, despite the build-up and the initial appeal, there are still uncertainties surrounding NMN.

First, there is the scientific side of it — current findings, while promising, are mostly obtained from studies on animal models, so the results cannot be directly translated to humans. More longitudinal human studies are needed before we can say for sure that NMN is indeed an effective anti-aging intervention. For now, it is mostly the potential we are left with.

Second, at the time of writing, NMN is not classified as a dietary supplement in the U.S. because it is being investigated as a potential drug ingredient.

As for how much you should consume, most brands on the market suggest up to 500 mg per day, with only a handful recommending more. David Sinclair himself is said to take 1,000 mg daily, which is on the higher end. Now, there is no medical consensus on NMN dosage, but so far, some studies suggest that doses as high as 1,250 mg per day taken for four weeks are likely safe for healthy adults, while smaller amounts, e.g. 250 mg, have been observed to be generally well tolerated for up to three months.

Resveratrol

Resveratrol is another supplement that is linked to longevity, so it is not a surprise that it has also made its way into David Sinclair's personal stack. Not as widely recognized perhaps as some other compounds, resveratrol is a polyphenol (a class of compounds naturally found in plant foods) with antioxidant and anti-inflammatory properties. Resveratrol works by activating sirtuins, proteins that help protect and repair DNA.

David Sinclair has personally participated in investigating the effects of resveratrol. In one of his randomized trials, older individuals with glucose intolerance were given 2 to 3 grams of resveratrol or a placebo for six weeks. The trial concluded that resveratrol may have beneficial effects on vascular function. More robust scientific evidence is still required, but there appears to be enough here to at least consider resveratrol a potential benefactor to longevity.

Resveratrol is commonly taken alongside NMN — much like David Sinclair does. And there is a rationale for it. We know that resveratrol activates sirtuin genes involved in DNA repair, but their activity depends on NAD+ levels. And, as we are now aware, NMN can help elevate those levels. So it makes sense that, at least theoretically, the two could work together, which is why Sinclair's approach holds some weight.

David Sinclair’s daily dose of resveratrol is 1,000 mg, which is at the upper end of what supplement brands usually recommend (250 to 1,000 mg per day). Clinical trials have experimented with doses as low as 10 mg and as high as 5,000 mg, but we still don’t have any official dosage recommendations for resveratrol.

Spermidine

By definition, spermidine is a polyamine — but think of it as an organic compound that is naturally found in human cells. With age, our spermidine levels start to decrease, and as research points out, there may be a possible connection between this decline and certain age-related health issues.

Reduced risk of neurodegenerative diseases, heart disease, and even cancer-related mortality are some of the potential effects spermidine has been associated with. A big part of its anti-aging appeal comes from its role in supporting autophagy, which is an intricate cellular process that clears out waste and keeps our cells running optimally.

In emerging studies, spermidine has been suggested to increase both lifespan and healthspan and reduce the risk of age-related diseases in various animal models.

And that, right there, is why spermidine has already been widely adopted by David Sinclair and many other longevity enthusiasts as a potential anti-aging intervention. The promise with spermidine, as we can see, is certainly there, but human evidence — the kind we can trust most — is still limited. And because of this, the current medical and scientific consensus cannot fully get behind it and confidently claim that spermidine is a surefire choice for longevity or healthy aging.

There is no universal recommended dosage for spermidine at the moment yet either. However, research indicates that up to 15 mg per day is generally well tolerated, with no major side effects currently being reported. As for David Sinclair, he takes 1 mg of spermidine daily.

TMG

TMG is a naturally occurring compound found inside the human body. More specifically, it is a glycine amino acid with three methyl groups attached to it. Methyl groups might sound technical, but they are simply smaller molecules that latch onto various molecules like DNA and proteins to help them function properly.

TMG plays an important role in several biochemical processes within the body, one of which is methylation. During this process, methyl groups are added to various molecules we just went over. DNA methylation is extremely important because it controls the activation and deactivation of genes, and it should be tightly regulated. When it is disrupted, cancer-associated genes may get activated, potentially leading to serious health problems. Since TMG is a methyl donor (those three methyl groups attached to it are given away to various molecules), supplementing with TMG is theorized to support DNA methylation.

Here’s where it gets more interesting. If you are taking NMN, you should know that methyl groups may be depleted during NAD+ production caused by NMN supplementation. This is why TMG is often recommended alongside NMN among longevity enthusiasts (just look at David Sinclair's stack as an example).

Still, with all that has been said, I must point out that TMG is a relatively new supplement, and because it is so new, there is a lack of studies specifically exploring its potential impact on DNA methylation, healthy aging, and longevity. More research — especially well-conducted longitudinal studies — is needed to help us fully understand how and to what extent TMG affects biological age and physical aging.

Additional supplements for longevity

Vitamin D3

Vitamin D is one of those nutrients we all know is essential for health. One of its core functions is helping the body absorb calcium, a mineral vital for maintaining strong bones. Together, vitamin D and calcium work in a way to help prevent osteoporosis — a condition that weakens bones and makes them more prone to fractures, particularly as we grow older.

Even though vitamin D is very important for overall health, many of us lack it, since it is produced endogenously — this means our bodies make it naturally — when ultraviolet (UV) rays from sunlight hit the skin, triggering its synthesis. However, relying on sunlight to get your vitamin D is not always practical, and the fact that vitamin D is only naturally present in a few foods makes it even harder to get sufficient amounts of the nutrient. And it shows — according to the Cleveland Clinic, an estimated 35% of U.S. adults are deficient in vitamin D. That is why supplementing is common, and sometimes even necessary, and likely one of the reasons David Sinclair includes it in his own routine.

Some research also indicates that vitamin D deficiency may be linked to aging-related conditions like heart disease, type 2 diabetes, autoimmune disorders, and even Alzheimer’s disease. With these potential connections to longevity, it is no surprise Sinclair sees value in it. He takes 4,000 to 5,000 IU daily — well above the standard recommendation of 600 IU for adults under 70 years old, and 800 IU for those above.

Vitamin K2

David Sinclair pairs his vitamin D3 intake with vitamin K2, a nutrient essential for blood clotting, bone strength, vascular health, and mitochondrial function. Research suggests that low vitamin K levels in older adults are linked to age-related decline — that alone goes to show just how important this vitamin is when it comes to longevity.

Interestingly, Sinclair has mentioned that he takes vitamin K2 with D3 specifically for blood vessel health. If we look at the research, it points to vitamins K2 and D3 complementing each other when it comes to their respective longevity benefits. Human studies indicate that maintaining optimal levels of both vitamin D and vitamin K supports bone and cardiovascular health.

Sinclair is reported to take 180 to 360 mcg per day, a dose that falls within the recommended range, as adult men over 19 years old are advised to get at least 120 mcg daily. Some individuals, particularly those dealing with osteoporosis — which both vitamin D and K help protect against — may need even higher amounts.

Additional compounds for longevity

Metformin

Unlike the supplements covered above, metformin is an anti-diabetic prescription drug. This means you would need a doctor’s prescription to use it if deemed appropriate. Off-label use of metformin is generally not endorsed by medical professionals.

Metformin was originally developed as a treatment for type 2 diabetes. It has been shown to improve insulin sensitivity and lower blood glucose levels, which can help prevent or manage the condition.

More recently, metformin has also been looked at for its possible anti-aging benefits. Some evidence suggests that metformin increases lifespan in various animal models, including mammals. Additionally, studies have shown that people with type 2 diabetes who take metformin tend to live longer than a control group of individuals without diabetes. David Sinclair himself cites this as part of why he sees metformin as a potential longevity-supporting drug.

Even beyond longevity, David Sinclair has suggested that metformin may offer cardiovascular benefits, such as reducing the risk of heart disease, and has even hinted at potential benefits for cancer prevention and treatment. While such ideas are intriguing, the research in these areas is very early and much stronger, well-controlled studies are needed before any definitive connections can be made.

You should also know that metformin, like any other drug, comes with potential adverse effects. Temporary gastrointestinal issues like diarrhea and stomach pain are common but can last up to a few weeks. A rare but serious condition called lactic acidosis can also occur, particularly in individuals with kidney problems.

David Sinclair takes 1 g of metformin daily but skips it on workout days, as research has also indicated that metformin may reduce some of the benefits of exercise.

Aspirin

Aspirin is a nonsteroidal anti-inflammatory drug (NSAID) that is commonly used to reduce pain, fever, and inflammation. It is available over the counter, which means you can purchase it without a prescription. Aspirin is also prescribed for long-term use to help lower the risk of heart attacks and blood clots in high-risk individuals.

Some promising findings, such as data from Annals of Oncology, show that aspirin use is associated with a 22–38% lower incidence of cancers in the liver, pancreas, esophagus, stomach, and colon. In colorectal cancer specifically, taking 75–100 mg per day is linked to a 10% risk reduction, while 325 mg per day is associated with a 35% reduction.

But there is also another angle: a large clinical trial involving nearly 20,000 participants found that low-dose aspirin in healthy older adults (65 years old and above) does not significantly reduce the risk of cardiovascular disease or prolong disability-free survival. In fact, it was linked to a higher risk of bleeding.

Thus, because aspirin is a drug — and just like any drug, it can have adverse effects — daily low-dose aspirin is safest when prescribed by a health professional. You should always refer to the Drug Facts label on the bottle for proper directions, as they will help you use the aspirin so that it is safe and effective for you. Now, if the labeling information does not provide guidance for the specific purpose you are taking aspirin for, or if the information is unclear, reaching out to a health professional would be the best course of action.

David Sinclair takes 85 mg of aspirin daily, which he likely does for potential cardiovascular benefits.

Statins

Statin is another prescription drug in David Sinclair’s supplement and drug stack. It is a type of medication that is primarily used to prevent cardiovascular diseases by lowering levels of low-density lipoprotein (LDL) cholesterol, also known as the causal factor of many cardiovascular diseases. Statins essentially work by blocking an enzyme your body needs to produce cholesterol. When in effect, statin treatment can significantly lower the risk of cardiovascular disease in individuals at high risk.

What you should also know is that statin use can come with some rare adverse effects, such as myopathy, elevation of liver enzyme levels, or increased risk of diabetes. However, the side effects are highly dependent on the specific type of statin used.

David Sinclair has reportedly used statins since his younger years, largely due to a family history of heart disease. He likely takes an 80 mg dose daily. This medical background makes sense for statin inclusion in his stack, but when it comes to the direct anti-aging benefits of statins, the scientific evidence remains non-existent at this point.

Lifestyle changes for longevity

Saying that David Sinclair is all about longevity is hardly a big statement — it is pretty evident from his lifestyle. But being a longevity advocate does not mean he is only interested in supplements. Sinclair also stands behind specific practices beyond supplements that may contribute to longevity.

In this section, I will be looking at some of the lifestyle changes and daily habits that David Sinclair recommends, which could have an impact on longevity and healthy aging.

Plant-based diet

David Sinclair has emphasized time and time again how important a plant-based diet is in supporting longevity. Plant-based eating essentially revolves around whole, plant-derived foods — fruits, vegetables, nuts, seeds, and whole grains. It is generally low in added sugar, processed foods, and unhealthy fats. It is a structure that prioritizes nutrient density over ‘empty’ calories. And speaking of calories, David Sinclair aims to stay under the 1,100-calorie mark.

As for what this may look like in practice, Sinclair’s own approach follows a fairly specific pattern:

David Sinclair’s day typically starts off with a homemade yogurt mix which he takes with resveratrol, olive oil, probiotics, and NMN. In one of his many interviews, Sinclair mentions Bravo yogurt as his preferred choice. He follows this up with a hot water and lemon drink. Staying hydrated and drinking plenty of water throughout the day is big for Sinclair.

For caffeine, he leans toward one or two cups of matcha green tea, citing its high levels of polyphenols like EGCG catechins, which he believes may have cancer-preventative benefits.

Lunch is something Sinclair rarely eats; he usually skips it entirely. When he does have it — perhaps once or twice a week — it is typically a small salad. On occasion, if he feels tired and needs an energy boost, he will reach for snacks like very dark chocolate and nuts. When indulging, he has admitted to enjoying an occasional French fry.

Dinner, despite being his main meal, remains light. His usual choices include rice, almonds, and couscous, aligning with his preference for a plant-based diet.

When we look at the science, research suggests that the plant-based approach Sinclair follows may help reduce LDL-cholesterol levels. But to nutrition, much like longevity itself, there is no universal roadmap. The reality is that what works for one person might not work for another, and Sinclair’s diet is a good example of that. A 1,100-calorie intake might work for him, but I can tell you right away that it simply would not be enough to sustain energy or make progress in any way for someone who, say, has a physically demanding job or is an athlete.

Backing this are also the Dietary Guidelines. They recommend a daily intake of 1,600–3,200 calories based on factors like age, sex, and activity level. They do not suggest fixed meal times, either.

Intermittent fasting

Intermittent fasting is another puzzle piece in David Sinclair's longevity approach. His view on it goes against what most people think since he argues that the standard eating pattern of three meals a day with snacks might actually be too much.

Sinclair himself follows either an 18:6 or 16:8 fasting protocol. This means that he consumes his entire day’s food, using the latter protocol as an example, over an 8-hour window, leaving the other 16 hours for fasting.

Early research suggests that this kind of fasting could have promising benefits for healthy aging by supporting the body’s stress response, energy regulation, and physiological functions. But playing down the potential is the fact that most of these implications are drawn from studies with animal models.

If you are thinking about giving intermittent fasting a try for longevity purposes, like Sinclair advocates, the best step is to consult a registered dietitian or your doctor. They can help make sure that this practice is right for you and can guide you through the process safely and effectively.

Exercise

The health benefits of exercise are obvious; be it stretching, walking, running, or resistance training, staying active is good for us. So, it is no surprise that David Sinclair not only practices regular exercise but also strongly recommends it as a factor for longevity.

Taking a look at his routine, Sinclair aims to do weight training three times a week, and on days when that is not feasible, he makes sure to either go for a run or a walk. He also incorporates a daily routine of 100 push-ups. To keep moving while working, Sinclair uses an under-the-desk stepper to avoid sitting for too long, and he often mentions that he tries to stay on his feet as much as possible throughout the day.

When we look at the science, studies consistently show that regular exercise can help extend lifespan. A meta-analysis involving middle-aged and older adults, for instance, concluded that any level of physical activity can reduce the risk of mortality. So, once again, it makes perfect sense why Sinclair advocates for exercise as part of a longevity strategy.

Meditation

Meditation has become something that David Sinclair has adopted to help him manage stress and, perhaps more importantly, prevent the long-term effects of chronic stress on his health.

Most of us understand that prolonged, ‘bad’ stress is simply not good for our well-being. When we look at the research, it backs up this common understanding. Take, for example, this meta-analysis, which found that a higher allostatic load — the cumulative burden of chronic stress and life events — is associated with higher mortality. These findings suggest that by reducing stress we may reduce the risk of early death, and potentially, live longer lives.

Many, including Sinclair, have turned to meditation as a means to reduce stress, and there is merit to this practice. It is reflected not just in the sheer number of people who have adopted meditation but also in scientific research. For instance, one meta-analysis concluded that there is sufficient evidence to claim that practicing meditation is effective in reducing physiological markers of stress.

So, connecting the dots, we can theorize that practicing meditation could help people lower stress levels, leading to healthier, less burdened lives. And if the research is any indication, a less stressful life might just contribute to greater longevity.

Cold therapy

Cold therapy is another practice that David Sinclair has worked into his routine. He typically opts for a cold bath, most of the time right after his workouts. Sinclair has suggested that exposing the body to cold might activate stress-response pathways that support cellular health and longevity.

Cold therapy itself is not new; people have been using ice, water, and even cold air for health-related and sporting recovery purposes for centuries. Research suggests it may have some short-term benefits, particularly for muscle recovery and inflammation.

However, the clinical evidence supporting these effects has its limitations, as most studies have been conducted on animal models and not with humans. This review on the health effects of voluntary cold-water exposure concluded that while some beneficial effects have been observed, further controlled research is needed to draw definitive conclusions.

At the end of the day, whether Sinclair’s choice to use cold therapy as part of his longevity strategy holds true merit is something that, for now, remains an open question.

Putting it all together

David Sinclair is a prominent researcher in the field of longevity science; some might say he is redefining what is possible when it comes to extending lifespan. As we have seen, he advocates for a plethora of practices, supplements, and medications as anti-aging interventions.

But longevity is not a copy-paste formula. The truth is that what works for one person might frankly do nothing, or even backfire, for the next person. Factors like genetics, lifestyle, and existing health conditions can also make all the difference in the world.

Sinclair’s approach is research-driven, but much of that research is still preliminary. Many findings come from animal studies or early-stage trials, meaning we do not yet have a definitive, science-backed roadmap to longer life. There is promise, but there are also plenty of unknowns at play.

I would suggest, always, instead of blindly adopting trends, to first figure out what makes sense for you, and the best way to do that would be to consult a healthcare professional.

Bottom line

Researchers like David Sinclair are contributing to a broader understanding of aging, and their work is certainly pushing the conversation around health and longevity further. Their body of work also highlights the importance of understanding the aging process better and developing effective interventions for healthy aging. Progress is being made, but I have to reiterate again that more rigorous research is still required to fully understand which practices, supplements, or compounds truly influence longevity and to what extent.