David Sinclair simply shook up his complement protocol once more. In his June 2025 interview with Peter Diamandis, the Harvard geneticist dropped some surprises: he’s ditched taurine and TMG, switched from every day metformin to berberine, and now solely takes rapamycin 4 occasions per yr. For those who’ve been following his previous protocol, it’s time for an replace.
At 55, Sinclair appears and feels considerably youthful than his age, which he credit partly to his fastidiously chosen dietary supplements and way of life practices. He’s been remarkably open about his private routine, sharing particulars in interviews, podcasts, and his bestselling e book Lifespan.
This information covers Sinclair’s full complement stack as of late 2025, together with precise dosages, why he takes every one, and what’s modified. I’ve tracked down his precise quotes from varied interviews to verify every thing right here is correct.
Fast observe: That is Sinclair’s private experiment on himself. He’s not recommending everybody comply with his precise protocol. At all times seek the advice of along with your healthcare supplier earlier than beginning any new complement routine, particularly prescription medicines.
David Sinclair’s Present Complement Stack (2025)
Right here’s every thing in Dr. Sinclair’s confirmed stack as of his June 2025 interview, with dosages and timing:
| Complement | Dose | Timing | Objective |
|---|---|---|---|
| NMN | 1 gram | Morning with yogurt | NAD+ precursor for mobile power |
| Resveratrol | 1 gram | Morning with coconut yogurt | Sirtuin activation |
| Vitamin D3 | 4,000-5,000 IU | Morning | Immune and bone well being |
| Vitamin K2 | 180-360 mcg | With D3 | Cardiovascular well being |
| Fisetin | 500 mg | Morning | Senolytic (clears previous cells) |
| Spermidine | 1-2 mg | Morning | Triggers autophagy |
| Alpha Lipoic Acid | ~500 mg | Empty abdomen | Mitochondrial antioxidant |
| Fish Oil/Omega-3 | Varies | With meals | Mind and coronary heart well being |
| Berberine | 1 gram | Morning | AMPK activation (changed metformin) |
| Nattokinase | Not specified | Day by day | Arterial plaque discount |
| CoQ10 | ~100 mg | Nightly | Counteracts statin depletion |
| Low-Dose Aspirin | 81 mg | Day by day | Anti-inflammatory |
| Statin | 80 mg | Day by day | Ldl cholesterol (Rx) |
| Rapamycin | ~6 mg | 4x per yr | mTOR inhibitor (Rx) |
| Metformin | 1 gram | Sometimes | AMPK activation (Rx) |
What He Stopped Taking in 2025
In his June 2025 interview, Sinclair confirmed he’s now not taking:
- Taurine – Regardless of the 2023 hype round taurine for longevity, Sinclair has dropped it from his stack
- TMG (Trimethylglycine) – Beforehand taken as methylation assist for NMN, now discontinued
- Quercetin – Dropped in 2023 because of considerations about interfering with SIRT6 and NRF2
Sinclair approaches ageing from a number of angles concurrently, which displays how complicated the ageing course of really is. Let me break down every complement and clarify why he considers them price taking.
NMN: The Cornerstone of Sinclair’s Protocol
If there’s one complement that defines Sinclair’s method to longevity, it’s NMN. This molecule serves as a precursor to NAD+, which is vital for mobile power manufacturing and DNA restore. As we age, our NAD+ ranges naturally decline, and this decline is linked to many facets of ageing.
Sinclair takes a full gram of NMN each morning, mixing the powder into yogurt or a smoothie. In his e book Lifespan, he wrote “I take NMN each morning, usually blended in my yogurt (together with resveratrol).” The rationale he chooses NMN over related compounds like NR (nicotinamide riboside) comes all the way down to unpublished analysis displaying NMN improved endurance in mice by 50%, whereas NR didn’t present the identical profit. For a deeper dive into his precise protocol, try our evaluation of David Sinclair’s NMN & Resveratrol Protocol.
You may marvel why not simply take NAD+ instantly? Sinclair has defined that NAD+ molecules are too massive to successfully enter cells. NMN, being smaller, can slip into cells after which convert to NAD+ the place it’s wanted. He shops his NMN within the freezer to take care of stability, one thing price noting in case you determine to strive it your self.
The FDA created some controversy in late 2022 by banning NMN as a dietary complement within the U.S., claiming it was beneath investigation as a drug. Regardless of this, NMN stays obtainable via varied channels, and Sinclair continues taking it every day.
The outcomes Sinclair stories are spectacular, although anecdotal. He claims his blood work resembles that of somebody a long time youthful. Whereas human trials are nonetheless catching up, early research have proven enhancements in insulin sensitivity and muscle energy with NMN supplementation. For those who’re involved in attempting NMN your self, learn our in-depth assessment of Renue By Science NMN to know what makes a high quality product. There are additionally pure methods to spice up NAD ranges in case you want to begin there.
NMN Doesn’t Should Be Costly
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Resveratrol: The Purple Wine Molecule That Began It All
Resveratrol gained fame because the compound in pink wine which may clarify the French Paradox, however for Sinclair, it’s far more than a curiosity. This polyphenol prompts sirtuin enzymes, notably SIRT1, which play key roles in DNA restore and metabolic regulation.
Each morning, Sinclair takes a gram of resveratrol blended into coconut yogurt (he’s switched from common yogurt in recent times). The fats within the yogurt is important since resveratrol is fat-soluble and wishes it for correct absorption. In a 2019 interview with Dr. Rhonda Patrick, he talked about “I take resveratrol, a few gram or so each morning in my yogurt” as a result of it “could assist my cardiovascular system.”
A gram is an enormous dose in comparison with what you’d get from wine. You’d have to drink a whole lot of glasses to get that a lot resveratrol, which clearly defeats the aim. Sinclair usually jokes about this, saying dietary supplements are a a lot cleaner supply technique.
He doesn’t fuss with costly branded variations both, preferring easy bulk powder. Renue by Science Pure Resveratrol Powder (use code ‘brainflow’ for 15% off) is a dependable possibility that many biohackers use. Simply keep in mind to take it with fats for absorption.
The NMN and resveratrol mixture is intentional. Sinclair believes they work synergistically: NMN offers the gasoline (NAD+) that sirtuins want, whereas resveratrol prompts these sirtuins. Collectively, they probably amplify the anti-aging results past what both might obtain alone. We’ve performed a full assessment of Renue By Science Resveratrol if you wish to study extra about high quality resveratrol supplementation.
Berberine: The New Metformin Alternative
That is the most important change in Sinclair’s 2025 protocol. In his June 2025 interview with Peter Diamandis, Sinclair revealed he’s largely switched from metformin to berberine as a result of metformin was arduous on his abdomen.
Berberine is a plant compound extracted from bark and roots that prompts most of the similar longevity pathways as metformin. Each activate AMPK, decrease blood glucose, and enhance insulin sensitivity. The important thing distinction? Berberine doesn’t require a prescription and tends to be simpler on the digestive system for many individuals.
Sinclair now takes about 1 gram of berberine within the morning. He nonetheless retains metformin round and takes it sometimes, however berberine has grow to be his major AMPK activator.
Analysis backs up the change. Research present berberine can decrease blood glucose and triglycerides equally to metformin, activate autophagy via the AMPK pathway, and cut back inflammatory biomarkers and heart problems danger. Scientific trials usually use 500mg to 1 gram taken 2-3 occasions every day, although Sinclair seems to take his full dose within the morning.
For those who’re involved in berberine, take it with meals (yogurt or olive oil works nicely) because it’s pretty insoluble. Thorne Berberine is a high quality possibility.
Nattokinase: The New Addition for Arterial Well being
One other new addition to Sinclair’s stack is nattokinase, an enzyme discovered within the Japanese fermented meals natto. In his June 2025 interview, Sinclair talked about including it based mostly on a Chinese language research displaying spectacular outcomes for arterial plaque.
The research (Chen et al. 2022) confirmed nattokinase lowered carotid artery plaque measurement by as much as 36% in roughly two-thirds of contributors. Nattokinase works by breaking down fibrin, a protein concerned in blood clot formation, which can assist cut back clotting and enhance blood circulate.
Given Sinclair’s household historical past of coronary heart illness and his concentrate on cardiovascular well being (he’s been on a statin since age 29), including nattokinase is sensible as one other layer of arterial safety. Double Wooden Nattokinase offers 4,000 FU per serving and is a strong alternative if you wish to add this to your stack.
The Vitamin D3 and K2 Partnership
Whereas not as unique as NMN or resveratrol, nutritional vitamins D3 and K2 kind a key basis in Sinclair’s stack. These two work collectively in ways in which many individuals don’t notice.
Sinclair goals for 4,000 to five,000 IU of vitamin D3 every day. In a 2020 tweet, he famous that docs advocate 400 to 4,000 IU every day, and he personally takes “no less than 2,500 IU every day.” He pairs this with 180 to 360 micrograms of vitamin K2, particularly the MK-7 kind.
The rationale for taking them collectively is price understanding. Vitamin D helps your physique take in calcium, however K2 directs that calcium to your bones moderately than letting it accumulate in your arteries. With out K2, the calcium mobilized by vitamin D might really contribute to arterial stiffness. In a 2021 interview with Dr. Steven Gundry, Sinclair particularly talked about taking K2 “for my blood vessels.”
Given his household historical past of coronary heart illness, this mixture is sensible. Thorne Vitamin D3 and Life Extension Tremendous Okay are each strong decisions in case you’re wanting so as to add these to your routine.
Spermidine: Mimicking the Advantages of Fasting
Regardless of its unlucky identify (sure, it was first found in semen), spermidine is discovered all through our our bodies and in meals like wheat germ, mushrooms, and aged cheese. What makes it particular for longevity is its capacity to set off autophagy, the mobile cleansing course of that removes broken elements.
In a 2020 Instagram Stay chat, Sinclair revealed: “I’ve just lately began taking spermidine as nicely, as a result of we need to induce autophagy. And that will assist induce what fasting would already do or intensify the advantages of fasting.” He takes between 1 and a pair of mg every day, viewing it as a solution to increase the autophagy he’s already selling via intermittent fasting.
The analysis on spermidine is promising. Research in mice have proven it could prolong lifespan and enhance cardiovascular well being. Human trials have discovered hyperlinks to improved reminiscence and coronary heart well being markers. For Sinclair, it’s one other software to maintain cells in a cleaner, younger state by constantly prompting them to filter mobile junk. For extra particulars on how and why Sinclair makes use of this compound, see our evaluation of David Sinclair’s Spermidine Protocol.
Renue by Science Liposomal Spermidine offers a high-quality possibility for these involved in attempting this lesser-known longevity compound.
Fisetin: The Senolytic That Made the Reduce
Senolytics are compounds that assist destroy senescent cells, these “zombie” cells that accumulate with age and pump out inflammatory elements. Fisetin is a pure senolytic that Sinclair has stored in his stack even after dropping quercetin.
Sinclair used to take 500 mg every of each fisetin and quercetin every day with yogurt. However in 2023, he dropped quercetin from his common routine whereas persevering with with fisetin at 500 mg every day.
Why the change? New analysis recommended that high-dose quercetin may intervene with sure longevity proteins like SIRT6 and NRF2. An excessive amount of quercetin might probably work towards a few of the anti-aging pathways Sinclair is attempting to activate. Plus, you will get loads of quercetin from a nutritious diet wealthy in onions, capers, and apples.
Fisetin, discovered naturally in strawberries and persimmons, stays in his stack. Mayo Clinic analysis has proven it could clear a major proportion of senescent cells in mice and prolong their remaining lifespan. By eradicating these problematic cells, fisetin helps cut back the persistent irritation they trigger.
For those who’re following Sinclair’s present method, Double Wooden Fisetin is a strong alternative.
Alpha Lipoic Acid: A Private Favourite Returns
Alpha lipoic acid holds a particular place in Sinclair’s coronary heart because it was the main focus of his PhD analysis a long time in the past. This distinctive antioxidant is each fats and water-soluble, permitting it to work all through the physique, together with within the mitochondria the place power is produced.
After years of not mentioning it, Sinclair reintroduced ALA to his routine. In a 2021 interview with Dave Asprey, he revealed he takes round 500 mg every day. His resolution was influenced by assembly Dr. Denham Harman, who proposed the free radical concept of ageing and had been taking ALA most of his life, remaining energetic into his nineties.
ALA helps mitochondrial perform by serving to convert glucose into ATP power. As mitochondrial effectivity declines with age, ALA may assist counteract that decline. Sinclair takes it on an empty abdomen for higher absorption, which inserts nicely together with his intermittent fasting schedule. Double Wooden’s ALA complement offers an inexpensive possibility at round $9 on Amazon.
CoQ10: Defending Towards Statin Aspect Results
Coenzyme Q10 may look like an odd addition to a cutting-edge longevity stack, however for Sinclair, it’s crucial. He talked about on Twitter in 2020 that he takes CoQ10 each evening particularly as a result of he’s on a statin.
Statins, whereas wonderful for reducing ldl cholesterol, have an unlucky facet impact: they cut back the physique’s manufacturing of CoQ10. This occurs as a result of the identical biochemical pathway that produces ldl cholesterol additionally produces CoQ10. The depletion can result in muscle aches and fatigue, which is why many docs advocate CoQ10 supplementation for statin customers.
Sinclair doubtless takes round 100 mg nightly, although he hasn’t specified the precise dose. Past simply counteracting statin unwanted side effects, CoQ10 serves as an antioxidant that protects cell membranes and helps mitochondrial perform. Pure Encapsulations CoQ10 is a high-quality alternative for this essential cofactor.
Fish Oil: A Late Addition to the Stack
Fish oil wasn’t a part of Sinclair’s unique protocol. He didn’t point out it in any respect in his 2019 e book Lifespan. However by 2023, he had integrated fish oil dietary supplements into his routine.
Whereas Sinclair hasn’t specified his precise dose, he’s conscious that specialists like Dr. Andrew Huberman and Dr. Peter Attia take substantial quantities, round 2 grams of EPA and 1.5 grams of DHA every day. Given Sinclair’s principally plant-based weight-reduction plan, supplementing with omega-3s is sensible to make sure he’s getting these important fatty acids. Andrew Huberman’s complement record shares a number of overlaps with Sinclair’s, displaying some consensus amongst longevity specialists.
The advantages of omega-3s for ageing are well-documented. They cut back irritation, assist mind well being, and should even gradual telomere shortening. Some research have discovered that folks with increased omega-3 ranges of their blood have decrease mortality charges and slower organic ageing. Sinclair has famous that algae oil could be a better option than fish oil because it’s plant-based and doesn’t have the heavy metals that may be in fish oil. Nordic Naturals Final Omega, which Dr. Rhonda Patrick makes use of, is a superb alternative for high quality fish oil.
The Prescription Medicines: Metformin, Statins, Aspirin, and Rapamycin
4 prescription or over-the-counter medicines spherical out Sinclair’s pharmaceutical method to longevity.
Metformin was beforehand a every day staple, however Sinclair now solely takes it sometimes because of abdomen points. When he does take it, it’s about 1 gram, and he skips it on days when he workout routines arduous on the health club as a result of some proof suggests metformin may blunt the helpful results of train on muscle development.
His causes for preserving metformin round are each private and scientific. His household has a historical past of diabetes, and metformin is superb at stopping it. However past that, metformin prompts AMPK, shifting the physique right into a metabolic state much like fasting. It basically tips your cells into considering they’re in a gentle power disaster, triggering protecting and restore mechanisms. Now that he’s switched primarily to berberine, he will get related advantages with out the GI misery.
The statin story is especially fascinating. Sinclair has been on 80 mg of a statin (doubtless atorvastatin) since age 29. Genetic testing via 23andMe revealed he had excessive heart problems danger, prompting his physician to begin him on preventive remedy unusually early. On the Joe Rogan podcast, he joked that his genetic outcomes mainly stated “quit now” relating to coronary heart illness danger.
Low-dose aspirin at 81 mg every day rounds out his cardiovascular safety. Whereas latest tips have grow to be extra cautious about recommending aspirin for everybody, Sinclair continues taking it for its anti-inflammatory results and potential most cancers prevention advantages. He’s conscious of the bleeding danger however has determined the potential advantages outweigh the dangers in his case. Bayer Low-Dose Aspirin is accessible cheaply in case you’re contemplating this addition, although undoubtedly focus on it along with your physician first given the bleeding dangers.
Rapamycin represents the experimental fringe of Sinclair’s protocol. This immunosuppressant drug has proven exceptional life-extending properties in animal research by inhibiting mTOR. However right here’s the replace: Sinclair now solely takes rapamycin about 4 occasions per yr, not weekly as beforehand thought. In his June 2025 interview, he talked about that latest analysis on epigenetic ageing discovered rapamycin didn’t seem to have impact on that measure, whereas issues like fasting, acarbose, and metformin did higher.
The Life-style Basis That Makes It All Work
Sinclair consistently emphasizes that dietary supplements are possibly 20% of his longevity technique. The opposite 80% comes from way of life decisions that anybody can implement:
Intermittent fasting is non-negotiable for him. He usually skips breakfast, having simply black espresso within the morning, then consuming lunch and dinner. Typically he’ll even skip lunch for a extra prolonged quick. This consuming sample prompts most of the similar longevity pathways his dietary supplements goal.
His weight-reduction plan leans closely plant-based with minimal sugar and processed meals. Purple meat is uncommon in his weight-reduction plan as a result of animal protein can increase IGF-1 and mTOR, probably accelerating ageing. He does eat some fish sometimes however will get most of his vitamin from greens, legumes, nuts, and wholesome fat like olive oil.
Train is essential, combining each high-intensity interval coaching for cardiovascular health and weight coaching to take care of muscle mass. Keep in mind, he skips metformin on heavy exercise days to maximise train advantages.
He repeatedly makes use of saunas and chilly publicity, regardless of admitting he hates being chilly. These hormetic stressors activate protecting mobile responses which will contribute to longevity.
Maybe most significantly, Sinclair obsessively tracks his biomarkers. He makes use of steady glucose screens, will get common blood panels, and even assessments his epigenetic age. This data-driven method lets him see what’s working and regulate accordingly.
Ought to You Copy Sinclair’s Stack?
Sinclair’s routine represents one of the crucial scientifically-informed private longevity protocols on the market. By focusing on a number of ageing mechanisms concurrently, he’s basically attempting to stack the deck in favor of an extended, more healthy life.
He usually stories that his organic markers resemble these of somebody a lot youthful than his chronological age. Whereas that is anecdotal, it’s fascinating coming from somebody together with his scientific credentials and entry to testing.
Nevertheless, Sinclair himself admits we’re nonetheless in considerably uncharted territory. “Whereas I stand by these dietary supplements, the reality is we aren’t precisely on strong floor… Most of them stay in a grey space, intriguing, sure, however removed from confirmed.” Human trials are ongoing for a lot of of those interventions, however definitive outcomes will take years.
For those who’re occupied with following his lead, begin slowly. The fundamentals like vitamin D, omega-3s, and intermittent fasting have broad scientific assist and are comparatively secure for most individuals. The extra aggressive interventions like metformin and rapamycin require medical supervision and aren’t proper for everybody.
What’s most instructive about Sinclair’s method is how he personalizes it. Due to his household historical past, he prioritizes cardiovascular well being with early statin use. When new analysis emerges, just like the nattokinase research, he’s keen to experiment. When proof suggests one thing won’t be working, like with quercetin and taurine, he’s keen to drop it.
The takeaway isn’t essentially to repeat Sinclair’s precise stack, however to undertake his mindset: keep knowledgeable, monitor your outcomes, be keen to experiment fastidiously, and keep in mind that no quantity of dietary supplements can substitute good way of life habits.
Will Sinclair’s protocol assist him stay to 120? Solely time will inform. However at 55, he seems to have the power and vitality of somebody a lot youthful, and he’s impressed tens of millions to take their healthspan into their very own palms. Whether or not or not we are able to actually reverse ageing, Sinclair’s method exhibits we’d no less than have the ability to gradual it down significantly.
Construct Your Personal Longevity Stack
Renue By Science carries NMN, resveratrol, spermidine, and TMG. Third-party examined, pharmaceutical-grade purity.
Regularly Requested Questions
What dietary supplements does David Sinclair absorb 2025?
As of his June 2025 interview with Peter Diamandis, Sinclair takes NMN (1g), resveratrol (1g), vitamin D3, vitamin K2, fisetin (500mg), spermidine (1-2mg), alpha lipoic acid (~500mg), fish oil, berberine (1g), nattokinase, CoQ10, low-dose aspirin (81mg), a statin (80mg), and rapamycin (about 4x per yr). He has stopped taking taurine and TMG.
Why did David Sinclair cease taking metformin?
Sinclair discovered metformin arduous on his abdomen. He now solely takes it sometimes and has largely switched to berberine, which offers related AMPK-activating advantages with out the GI misery. Berberine can be obtainable with no prescription.
Does David Sinclair nonetheless take taurine?
No. Regardless of the 2023 hype round taurine for longevity, Sinclair confirmed in his June 2025 interview that he’s not taking taurine or TMG.
What model of NMN does David Sinclair use?
Sinclair has made a degree to not endorse particular manufacturers. Nevertheless, he takes 1 gram of NMN powder every day, blended with yogurt. Many within the longevity neighborhood belief Renue By Science for pharmaceutical-grade NMN with third-party testing.
Why does Sinclair take resveratrol with yogurt?
Resveratrol is fat-soluble and wishes fats for correct absorption. Sinclair mixes his 1 gram of resveratrol into coconut yogurt (he’s switched from common yogurt) to maximise bioavailability. Olive oil additionally works.
How usually does David Sinclair take rapamycin?
As of June 2025, Sinclair takes rapamycin about 4 occasions per yr, not weekly as some sources beforehand reported. He talked about that latest analysis on epigenetic ageing discovered rapamycin didn’t seem to have impact on that measure.
What’s the Sinclair NMN and resveratrol protocol?
Sinclair takes 1 gram of NMN and 1 gram of resveratrol each morning, blended into coconut yogurt. He believes they work synergistically: NMN offers NAD+ that sirtuins want as gasoline, whereas resveratrol prompts these sirtuins. He shops his NMN within the freezer to take care of stability.
Why did David Sinclair add nattokinase to his stack?
Sinclair added nattokinase based mostly on a Chinese language research (Chen et al. 2022) displaying it lowered carotid artery plaque measurement by as much as 36% in roughly two-thirds of contributors. Given his household historical past of coronary heart illness and his long-term statin use, arterial well being is a precedence for him.
