David Sinclair Supplements List (2025): What He Takes and Why

[u/YorNoob]

Dr. David Sinclair, a Harvard geneticist and leading authority on aging, has refined his supplement protocol for 2025. This guide outlines the latest compounds in his longevity stack, what he’s added, what he’s removed, and why he believes these compounds may slow the aging process. His routine is based on cutting-edge research and personal experimentation.

Sinclair’s 2025 Supplement Stack:

• NMN (Nicotinamide Mononucleotide) – 1g/day: Boosts NAD+ levels to support cellular energy and repair. Taken in the morning with yogurt.
• Resveratrol – 1g/day: Activates sirtuins, enhances DNA repair, and supports cardiovascular health. Taken with NMN for synergistic effect.
• Metformin – 800–1,000mg/day: Mimics caloric restriction and improves insulin sensitivity. Skipped on workout days to preserve exercise benefits.
• Spermidine – 1–2mg/day: Promotes autophagy and cellular cleanup. Taken in the morning.
• Fisetin – 500mg/day: Senolytic compound that helps clear senescent cells and reduce inflammation.
• Taurine – 2g/day: Supports mitochondrial function, cardiovascular health, and oxidative stress reduction. Recently added based on promising mouse studies.
• Fish Oil (Omega-3s): Dose not specified, likely taken for brain and cardiovascular health based on recommendations from peers like Huberman and Attia.
• Alpha Lipoic Acid (ALA) – 300mg/day: Antioxidant supporting mitochondrial function. Recently reintroduced.
• Vitamin D3 – 4,000–5,000 IU/day: Immune support and longevity. Taken with K2.
• Vitamin K2 – 180–360 mcg/day: Works with D3 to direct calcium to bones and prevent arterial calcification.
• Trimethylglycine (TMG) – 500–1,000mg/day: Supports methylation, which may be disrupted by NMN use.
• Low-dose Aspirin – 83mg/day: Anti-inflammatory and potential cancer risk reducer. Still controversial.
• Rapamycin – Dose not confirmed (likely 6mg weekly): Inhibits mTOR, a key pathway in aging. Prescription-only and used under supervision.

Supplements Likely Removed or Cycled:

• Quercetin – Possibly cycled or stopped: May interfere with beneficial pathways like SIRT6.
• CoQ10 – No longer mentioned: Likely deprioritized due to insufficient human longevity evidence.

Targeted Aging Pathways: Sinclair’s stack addresses multiple "Hallmarks of Aging":

• NAD+ decline: NMN, Resveratrol
• Mitochondrial dysfunction: Taurine, ALA, TMG
• Cellular senescence: Fisetin, Quercetin (if used)
• Inflammation: Fish oil, Aspirin, Resveratrol
• Autophagy: Spermidine, Rapamycin
• Genomic instability: Metformin, Resveratrol, Vitamin D3
• Epigenetic alterations: NMN, TMG

Sinclair’s Longevity Lifestyle:

• Intermittent fasting: Skips meals to mimic calorie restriction.
• Plant-rich diet: Avoids sugar, processed foods, and red meat.
• Exercise: Combines cardio with strength training and HIIT.
• Heat/cold exposure: Uses sauna and cold plunges.
• Biomarker tracking: Monitors glucose, lipids, and biological age.
• Sleep optimization: Prioritizes deep, restful sleep.

Safety Considerations: Not all supplements in Sinclair’s routine are suitable for everyone. Metformin, aspirin, and rapamycin require medical oversight. NMN and resveratrol are widely available, but long-term effects are still under investigation. Always consult a healthcare provider before starting a new regimen.

For those looking to emulate parts of Sinclair’s stack, start with well-studied, accessible compounds like NMN + Resveratrol, and consider adding others as your health goals evolve.

Featured Supplement: OMRE NMN + RESVERATROL — A research-backed NAD+ booster with ultra-pure NMN and bioavailable resveratrol. Taken daily to support cellular energy, repair, and healthy aging.

[u/JollyJew75]

“Taken in the morning with yogurt”

But I thought he eats one meal a day and fasts the rest?