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Beyond NMN Dr. Sinclair's Anti-Aging Supplements

Beyond NMN: The Anti-Aging Supplements in Dr. David Sinclair’s Daily Regimen

Harvard-affiliated scientist, Dr. David Sinclair, stands as a vocal advocate for pushing the boundaries of the average human lifespan. His dialogue with The Harvard Gazette unveiled a 20-year journey of exploration where numerous molecules and a handful of drugs have emerged with the promise of slowing down the aging trajectory, at least as observed in animal models. This unfolding scientific narrative kindled his optimism that a person who could live to 150 may already be among us.

Unlike many who are on the sideline waiting for rigorous human trials, Sinclair takes a proactive stance. Armed with a rich tapestry of aging research insights, he has orchestrated a personalized concoction of supplements and drugs. This regimen, he believes, is his ticket to a slower aging runway.

Sinclair’s transparent approach is a breath of fresh air in a realm often shrouded in proprietary secrets. He has generously shared his anti-aging regimen in public forums, recent interviews and notably, in his book Lifespan. However, he navigates these disclosures with a cautious compass, steering clear of endorsing any particular brands. Moreover, he refrains from dispensing advice on supplement selections, leaving that territory to personal research and medical consultations.

As we delve deeper, we will traverse through the landscape of anti-aging supplements and drugs that have found a place in Sinclair’s regimen. Among these are FDA-approved stalwarts like metformin, low-dose aspirin and rapamycin. Each segment will spotlight the substance, unravel the latest research narratives around it and unveil how Sinclair has integrated it into his daily routine in the quest for elongated vitality.


Each morning, Sinclair ingests 1g of NMN, a precursor to nicotinamide adenine dinucleotide (NAD+), aiming to counter the age-associated NAD+ decline. Among the listed anti-aging compounds, NMN is arguably the most thoroughly investigated in human trials.

These trials demonstrate that NMN can enhance physical performance, sleep quality, muscular strength, walking speed and insulin sensitivity, while also mitigating skin aging, cholesterol levels, blood pressure and weight. Additionally, numerous animal studies showcase NMN’s potential in reversing certain age-related ailments like cardiovascular and neurodegenerative diseases.


Sinclair incorporates 1 gram of resveratrol into his morning routine. Resveratrol, a plant-derived polyphenol, activates sirtuin enzymes associated with longevity. This compound, found in grapes and consequently in red wine, has been spotlighted in a recent study where resveratrol-enriched wine reportedly reversed aging indicators in humans.

Animal research further underscores resveratrol’s capacity to delay aging in the heart and skeletal muscles, enhance kidney function, improve memory, decelerate ovarian aging and curtail inflammation in brain cells. The synergistic alliance of resveratrol and NMN is noted for improving cognition by clearing senescent cells, with resveratrol also acting synergistically with metformin to combat liver aging.


Sinclair administers 800 mg of metformin during the evening hours. Although a prescription medication for type 2 diabetes, metformin’s blood glucose-lowering prowess and other mechanisms underscore its potential as an anti-aging agent.

Animal studies echo the benefits of metformin in boosting immune functionality, safeguarding against reproductive aging, thwarting the deterioration of various organs, averting muscle atrophy particularly when paired with leucine, reversing intestinal aging, preventing tendon degradation and reducing obesity-induced fat accumulation.


Sinclair incorporates a 1 mg dose of spermidine into his morning regimen. Spermidine, occurring naturally in sperm, can also be derived from wheat germ and is present in foods such as cheese, soybeans, legumes and mushrooms. Its anti-aging prowess is attributed to its ability to induce autophagy, a cellular waste disposal mechanism.

Animal-based research highlights spermidine’s role in enhancing blood circulation, bolstering cardiovascular health, amplifying immunity against cancer, alleviating brain inflammation and anxiety and decelerating liver aging.


With a daily morning dose of 500 mg of quercetin, Sinclair aims to harness its senolytic activity, which is geared towards the elimination of senescent cells—cells believed to propel aging via fostering chronic low-grade inflammation and NAD+ depletion.

In the research landscape, quercetin is often paired with dasatinib, a leukemia treatment drug, although the necessity of this combination remains under exploration. Animal studies illustrate that the duo of quercetin and dasatinib (D+Q) augments muscle and bone regeneration, eradicates senescent cells in Alzheimer’s scenarios, elevates heart function and more.


Sinclair also consumes 500 mg of fisetin every morning. Mirroring quercetin, fisetin is a polyphenol boasting senolytic properties. Animal studies underscore fisetin’s potential in mitigating cognitive dysfunction, brain inflammation, depression-like behaviours and in extending lifespan while also offering protection to kidneys and augmenting muscle strength and size.

Vitamins D3 and K2

Dr. Sinclair maintains a daily regimen of vitamins, specifically 4,000 to 5,000 IUs of vitamin D and 180 to 360 mcg of vitamin K, adhering to the generally recommended doses for these essential nutrients. The orchestrated interaction of vitamin D3, omega-3 fatty acids and physical activity has been associated with a significant 60% reduction in cancer risk among the older population. Experimental investigations in mice have showcased vitamin D3’s potential in activating sirtuin enzymes, pivotal in slowing down the growth of colorectal cancer and offering relief in arthritis conditions. Additionally, the combined action of vitamins D3 and K2 is instrumental in bolstering bone strength, a crucial aspect in aging gracefully.

Low-Dose Aspirin

In his quest for a longer, healthier life, Sinclair includes a daily dose of 81 mg of aspirin. The evidence surrounding its benefits in cardiovascular health has been a mixed bag, yet Sinclair remains committed to its intake, pending compelling evidence to the contrary. Moreover, the realms of cancer prevention have seen a positive association with low-dose aspirin, adding another feather to its cap of potential health benefits.


Sinclair’s regimen embraces a daily intake of 500 to 1,000 mg of Trimethylglycine (TMG). The rationale behind this inclusion stems from the increased levels of nicotinamide following NMN supplementation, which upon excretion, results in the methylation of nicotinamide molecules, consequently depleting the body’s reservoir of methyl groups. These methyl groups are quintessential for a myriad of biochemical processes including the production of antioxidants. Despite the body’s capability to produce methyl groups, Sinclair opts for TMG supplementation as a precautionary measure, given its safety profile and cost-effectiveness.


At the Abundance360 Summit, Sinclair’s dialogue with longevity advocate Dr. Peter Diamandis unveiled his sporadic intake of rapamycin, albeit without a disclosure on the dosage. Rapamycin, a compound unearthed from the volcanic soils of Easter Island (Rapa Nui), is primarily recognized as an immunosuppressant for preventing kidney transplant rejection. However, its portfolio extends to enhancing immune response against flu and inhibiting the mTOR (mechanistic/mammalian target of rapamycin), a nutrient-sensing molecule that propels growth in response to high nutrient intake, especially protein. Animal studies have lauded rapamycin for its unparalleled impact on lifespan extension and its potential in reversing hair graying, averting muscle weakness, promoting gut health, inhibiting bone loss, improving reproductive health and alleviating cognitive impairment, portraying a promising, albeit cautiously optimistic, vista in the longevity landscape.

Effectiveness of these Supplements: A Closer Look

The effectiveness of the supplements and drugs taken by Dr. Sinclair for anti-aging purposes largely hinges on ongoing research and individual responsiveness to these substances. Here’s an elaboration based on the mentioned supplements:

NMN (Nicotinamide Mononucleotide):

  • NMN is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a crucial molecule involved in numerous biochemical processes within the body. Research has shown that supplementing with NMN can restore declining NAD+ levels that occur with aging, which could have potential anti-aging benefits.
  • While most research on NMN’s anti-aging effects has been conducted in animals, some human trials have begun, showing promise in improving metabolic health.


  • Resveratrol is a plant-based compound that’s been shown to activate sirtuin enzymes associated with longevity. Studies have indicated that resveratrol could extend lifespan in various model organisms, although the extent of these effects in humans is still under investigation.
  • Human intervention trials with resveratrol have been conducted, but the focus and findings vary across different health statuses.


  • Metformin, a medication primarily used to treat type 2 diabetes, has been proposed as a potential anti-aging drug due to its effects on blood glucose levels and other mechanisms. Some clinical studies have explored its potential benefits in the realms of longevity, cardiovascular diseases, cancer and neurodegeneration.

K2 and D3 Vitamins

The combination of vitamins D3 and K2 has been found to be beneficial for bone and cardiovascular health. These vitamins work together to improve calcium utilisation in the body, which can be particularly beneficial in postmenopausal women, a group commonly at risk for osteoporosis.

Other Supplements

The information on other supplements like Spermidine, Quercetin, Fisetin, Low-Dose Aspirin, TMG and Rapamycin is more scarce, especially in terms of human trials. Many of these compounds have shown potential anti-aging benefits in animal studies, but their effectiveness and safety in humans require further investigation.

In conclusion, while Dr. Sinclair’s regimen is based on substantial scientific theory and some empirical evidence, the long-term effectiveness and safety of these supplements for anti-aging purposes in humans are still under active research. Moreover, the benefits of these supplements may vary from individual to individual and it’s essential to consult with healthcare professionals before considering any new supplement regimen.

For more detailed insights and references, you might want to look into clinical trials, scholarly articles and reputable sources that delve into the anti-aging effects of these supplements. Some of the compounds like Metformin and Resveratrol have been widely studied and more information can be obtained from ongoing or completed human trials.

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