If you’ve ever wondered, “What supplements does David Sinclair actually take, and why does he choose that specific dose?”, this guide breaks down the core ingredients and the science behind them. More importantly, it provides the parameters you need to select the right supplements and formulation for your own evidence-based longevity stack.
In short: if you choose one supplement, focus on an NAD+ booster like NMN. However, a true strategy goes beyond a basic boost: it requires maintaining those elevated levels and simultaneously improving the crucial cellular repair processes that use NAD+.
In this article, you will find more information on the list of supplements David Sinclair takes based on the information he has shared in his latest podcasts, interviews and articles from across the web.
Table of contents
Key Points
Sinclair's core stack centres on NMN and resveratrol, both reportedly taken at 1g a day, paired together to boost NAD+ and switch on sirtuin activity.
Beyond that, his extended stack includes senolytics like fisetin, plus spermidine for autophagy, rounding out a broader approach to cellular housekeeping.
Some items in his routine, including low-dose aspirin and rapamycin, are prescription drugs that should only be taken under medical supervision.
Supplements remain secondary in Sinclair's approach; exercise, intermittent fasting, and a low-sugar diet form the real foundation of his routine.
David Sinclair's Full Stack (2026)
Dr David Sinclair has spent thirty years studying why we age. So naturally, people want to know what he takes. British entrepreneur Steven Bartlett got the answer straight from the source on his podcast The Diary of a CEO, pressing the Harvard biologist on his personal supplement routine mid-interview.
Sinclair walked through his daily routine, including what he takes and why. Some details were left out: he mentioned an additional experimental stack he keeps private, and didn't specify exact doses for several items, pointing instead to his book.
| Supplement/Drug | Type | Daily Dose | Main Purpose |
|---|---|---|---|
|
NMN (nicotinamide mononucleotide) |
OTC supplement | Not stated for personal use; a gram is cited as the general dose that typically doubles NAD in humans | Boosts NAD levels to activate sertuins, repair DNA, and preserve the epigenome |
| Resveratrol | OTC supplement | Mixed with a teaspoon of olive oil each morning; exact amount not stated (he says quantities are in his book) | Activates sertuins; linked to metabolic and longevity benefits |
| Metformin or berberine | Metformin: prescription; Berberine: OTC | Not taken daily; he "pulses" it, skipping doses around workout days | Activates AMPK pathway; metabolic/longevity benefits, though may reduce muscle gains |
| Spermidine | OTC supplement | Not specified in the transcript | Stimulates autophagy (protein recycling); may slow epigenetic information loss |
| Glycine | OTC supplement | About 5 grams most days | May influence one-carbon metabolism and DNA methylation, possibly slowing cellular "identity crisis" |
| Vitamin D (+ K2) | OTC supplement | Not specified (uses a formulation combining the two) | Prevents vitamin D deficiency (linked to cancer risk); K2 helps direct calcium to bones rather than arteries |
| "Baby" aspirin | Prescription (OTC though taken based on personal risk profile, effectively self-directed prescription-level use) | One daily, "most days" | Reduces platelet clotting/stroke and heart attack risk |
| Niacin (vitamin B3) | OTC supplement (high-dose use can require medical guidance) | About half a gram (some take up to 1g) | Lowers Lp(a), a genetic cardiovascular risk factor he says runs in his family |
| Exogenous ketone supplement | OTC supplement | One shot before podcasts/recording | Mental clarity/focus; claimed cardiovascular and brain benefits |
| Statin (unspecified type) | Prescription | Not specified | Lowers LDL cholesterol; taken since age 30 as a preventive measure |
|
Disclaimer: Prescription drugs should only be taken under the guidance and supervision of a licensed physician. Products linked are For Youth recommendations and not affiliated with David Sinclair. |
A few caveats are worth bearing in mind here. This is a rundown of David Sinclair's personal routine, not medical guidance, and certainly not tailored advice for anyone reading it. Sinclair is quick to separate what's proven from what isn't, at one point admitting a supplement's effects are "still speculation," and framing other parts of his stack as experimental rather than settled science.
Two items on the list, metformin and statins, are prescription drugs rather than over-the-counter supplements. Sinclair has said he pushed his own doctor to prescribe them well before any symptoms appeared, using metformin in particular for longevity rather than its intended purpose of managing diabetes. It's an approach built around his own risk profile too: his aspirin and niacin use, for instance, are tied to a genetic cardiovascular risk that runs in his family, not a blanket recommendation, and he notes that most guidance actually advises against daily aspirin for the general population. Each comes with trade-offs he mentions in passing, from aspirin's bleeding risk to niacin's flushing effect.
Not everything made the cut, either. Sinclair keeps exact doses of a few supplements, including NMN, resveratrol and spermidine, out of the conversation, pointing instead to his book or declining to detail an even more experimental routine he keeps private. There's also a commercial thread running through some of his choices: he's a co-owner or investor in at least two products mentioned, a matcha brand and a ketone supplement, both of which sponsor the podcast.
Finally, much of the science behind these choices, from resveratrol's effect on lifespan to spermidine's role in cellular recycling, is still in its earlier stages, largely built on animal studies and lab research rather than large-scale human trials. The early signs are promising, and the human evidence is catching up.
David Sinclair's Full Stack (2025)
The table below shows the supplements David Sinclair has claimed to take in 2025.
Core Anti-Ageing Supplements
| Supplement | Daily Dose | Main Purpose |
|---|---|---|
| Nicotinamide Mononucleotide (NMN) | 1 g | NAD+ Booster: Restores critical coenzyme levels that fuel cellular energy and DNA repair. |
| Resveratrol | 1 g | Sirtuin Activator: Activates longevity genes which work synergistically with NAD+. |
| Fisetin | 500 mg | Senolytic: Helps the body clear senescent ("zombie") cells that cause chronic inflammation. Quercetin does the same but with better bioavailability. |
| Spermidine | 1-2 mg | Autophagy: Promotes the recycling and renewal of damaged cell components. |
| TMG (Trimethylglycine) | Undisclosed | Methylation Support: Provides methyl groups to prevent depletion when taking high-dose supplements. But not everyone needs TMG, read our article here to find out if it's for you: Do You Need Methylation Support (TMG) When Taking NMN? |
Additional Supplements
| Supplement | Daily Dose | Main Purpose |
|---|---|---|
| Vitamin & K2 | Undisclosed | Supports bone health, calcium regulation, and immune function. |
| Alpha-Lipoic Acid | 300 mg | Antioxidant that supports mitochondrial function and energy production. |
| Fish Oil (Omega-3s) | Undisclosed | Provides essential fatty acids that reduce systemic inflammation and support brain health. |
| Taurine | 2 g | Protects cells from various stressors, supports muscle and cardiovascular health. |
| Low-Dose Aspirin* | Undisclosed | Anti-inflammatory and blood-thinning agent (taken for heart health). |
| Rapamycin* | Undisclosed (Cyclical) | Inhibitor: A potent drug used to induce deep autophagy. |
|
Disclaimer: *Prescription drugs should only be taken under the guidance and supervision of a licensed physician. Products linked are For Youth recommendations and not affiliated with David Sinclair. |
Who Is Dr. David Sinclair?
Dr. David A. Sinclair, a Harvard professor of genetics and author of the bestselling book Lifespan, is one of the most influential voices in ageing and longevity science.
His pioneering research in epigenetics and cellular repair has reframed ageing as a biological process that can potentially be slowed, halted, or even reversed, rather than an inevitable decline.
Sinclair’s personal supplement routine has since become a model for biohackers, longevity enthusiasts, and researchers alike. His approach targets the hallmarks of ageing—from mitochondrial decline to genomic instability—using nutrients that support cellular energy, repair, and resilience.
Why His Supplement Routine Matters
According to Dr. Sinclair, ageing is not a mystery, it’s a treatable biological condition caused by damage to cellular systems over time.
His research identifies key molecules, such as NMN (nicotinamide mononucleotide) and resveratrol, as potential tools to restore youthful cellular function.
These two compounds form the core of his supplement stack, working synergistically to:
Boost NAD+ (cellular energy coenzyme)
Activate sirtuins (longevity-regulating proteins)
Support DNA repair and stress resistance
“Sirtuin's to control genes and to repair DNA that's broken, they don't do it unless there's NAD. It's the catalyst. It's the fuel for their reaction. They need NAD. And when we're young, we have lots of NAD. [...] As we get older, by the time you're 50, about my age, you have half the levels of this NAD molecule. My body is making less NAD and it's also destroying the NAD faster than when I was 20. That's a problem. ”
The Core of David Sinclair’s Stack: NMN + Resveratrol
NMN (Nicotinamide Mononucleotide)
NMN is a direct precursor to NAD+, a molecule essential for energy metabolism, DNA repair, and mitochondrial function.
As we age, NAD+ levels decline—contributing to fatigue, inflammation, and metabolic slowdown. Sinclair’s research suggests that restoring NAD+ with NMN can help counteract these effects.
Studies in older mice have shown that NMN supplementation:
Improves mitochondrial function
Enhances physical endurance
Restores youthful gene expression patterns
Sinclair has publicly said he takes NMN every morning. His widely discussed personal dosage is approximately 1 gram per day, taken with water.
Why the 1g NMN Dose is Considered High
While Dr. Sinclair's personal NMN dose is 1 gram (1000 mg), this is notably higher than the doses used in most published human clinical trials, which often show significant biological benefits at 250 mg to 500 mg daily.
The rationale for the higher 1g dose stems from historical mouse-to-human extrapolation models and a desire to ensure maximal NAD+ saturation, especially given historical challenges with NMN's bioavailability in standard capsules. However, newer studies suggest that due to efficiency and cost, a dose in the 400 mg – 600 mg range may be sufficient to reach near-maximal systemic NAD+ increases for many individuals.
For Youth Recommended Dosage & Formulation:While Dr. Sinclair takes higher doses, our formulation is carefully calibrated. We recommend a daily dose of 450 mg, aligning with stringent regulatory compliance guidelines in regions like Singapore (HSA). Furthermore, our premium formula, The Repair, is a comprehensive stack that includes Apigenin (a bioflavanoid known to preserve the elevated NAD+ levels) and Pterostilbene (a highly bioavailable sirtuin activator), effectively boosting the impact of the NMN by keeping cellular energy high and activating repair pathways simultaneously. Read more: NMN Dosage Guide: How Much Should You Take for Optimal NAD+ Support? |
How to Choose The Best NMN Supplement
Choosing a reliable NMN source is paramount. When considering a supplement, prioritise brands that use clinically studied ingredients like Uthever® NMN and provide transparent, third-party testing for purity and consistency.
We did the hard work for you, find out which brand sells the best NMN in your country:
Resveratrol
Best known as the “red wine molecule,” resveratrol is a polyphenol that acts as a potent activator of sirtuins (SIRT1), a family of longevity-regulating proteins.
Dr. Sinclair famously takes his resveratrol with yogurt or healthy fats to enhance absorption. (Note: His typically discussed personal dosage is approximately 1 gram per day, often taken alongside NMN.)
The Synergy: Fueling the Repair Switch
When combined with NMN, the two compounds create a powerful cellular repair pathway. Resveratrol acts as the switch that turns on the sirtuin repair crew (SIRT1). However, sirtuins cannot function without sufficient fuel, which is NAD+. By taking NMN (the NAD+ precursor) alongside Resveratrol, the body ensures the activated sirtuins have the necessary energy coenzyme to execute DNA repair, stress defence, and metabolic optimisation, mimicking some effects of calorie restriction.
Alternatives to Resveratrol: Prioritising Bioavailability
While Resveratrol is the most studied Sirtuin-Activating Compound (STAC), its poor bioavailability (short half-life, rapid metabolism) means high doses are often required for efficacy. This is why many researchers and formulators favour Pterostilbene, a superior alternative.
Pterostilbene (included in our The Repair formula) is a highly bioavailable sirtuin activator known for its greater metabolic stability, boasting a half-life of over 100 minutes, significantly longer than Resveratrol's 14 minutes.
Due to this enhanced efficiency, just 50 mg of Pterostilbene in our formula is considered an efficacious dose equivalent to 500mg to 1,000mg of standard Resveratrol, delivering sustained biological activation of the SIRT1 pathway.
Beyond NMN and Resveratrol: Sinclair’s Extended Stack (Cellular Housekeeping)
The most advanced longevity protocols go beyond NAD+ and sirtuin activation to address other critical hallmarks of ageing: senolysis (clearing old cells) and autophagy (recycling cellular components). Sinclair's extended stack includes complementary compounds for these functions:
Quercetin (Senolysis): An important flavonoid used for senolytic activity—it helps the body identify and clear aged, damaged cells (senescent cells) that otherwise cause chronic low-grade inflammation.
Spermidine (Autophagy): A naturally occurring polyamine that promotes autophagy (cellular renewal processes), essentially clearing out damaged or unnecessary cellular components to ensure healthy function.
Fisetin (Senolytic/Sirtuin Support): A potent flavonoid that, like Quercetin, exhibits strong senolytic properties. Fisetin also acts as a sirtuin activator and may cross the blood-brain barrier more easily, making it a powerful multi-functional compound. Quercetin is has higher bioavailability than fisetin in general.
Grape Seed Extract (Vascular Support): These compounds (Proanthocyanidins), related to Resveratrol, are potent polyphenols that primarily support cardiovascular health and cellular signalling pathways, offering broad antioxidant defence.
These compounds work to support the body’s innate ability to repair itself and actively delay biological ageing through multiple pathways.
Building Your Own Sinclair-Inspired Longevity Stack
David Sinclair’s approach isn’t about chasing trends—it’s about understanding the mechanisms of ageing and supporting the body’s natural ability to repair and rejuvenate.
To create a Sinclair-inspired stack focused on cellular repair:
|
1. NAD+ Booster
Start with The Repair – NMN+ (450 mg NMN) to restore cellular fuel. If you want a lighter entry point, The Base – NMN (250 mg) is the lower-dose option.
2. Sirtuin Activator
Pair your NMN with The Grape – Resveratrol for the classic Sinclair-style synergy (NMN raises NAD+, resveratrol helps activate the sirtuins that use it). Note: The Repair by For Youth contains Pterostilbene, a more bioavailable alternative for synergistic sirtuin activation. 3. Autophagy & Senolysis Support Add The Cleanse – Spermidine+ to activate autophagy, and The Zombie – Quercetin as the senolytic for clearing senescent cells. Note: The Cleanse by For Youth contains 250 mg Quercetin, formulated with Spermidine and Curcumin to target cell renewal and clearing in a triple action formula.
4. Prioritise Lifestyle
Supplements are adjunctive. Exercise, intermittent fasting, and a low-sugar diet remain the foundation — this doesn't change regardless of which products you're stacking. |
Rather than assembling this stack piece by piece, For Youth has this exact combination pre-built. The Age Defence System bundles The Repair (NMN+), The Protect (Glutathione+), and The Cleanse (Spermidine+) — covering NAD+ repair, antioxidant defence, and autophagy in one 3-step daily routine in a bundle.
The Starter Kit combines The Base (NMN), The Grape (Resveratrol), and The Zombie (Quercetin) — closer to the original Sinclair-style NMN + resveratrol + quercetin combination described above, at a lighter dose and lower price so you can test before scaling up.
Final Word
Dr. David Sinclair’s supplement regimen is not a “quick fix.” It’s a science-based framework built around repairing, protecting, and optimising the body at the cellular level. By focusing on NAD+ restoration, sirtuin activation, and cellular renewal, his stack represents the future of proactive, data-driven health.
Shop David Sinclair’s Supplement Picks
We’ve curated a collection of supplements inspired by Sinclair’s most talked-about ingredients — made for people who want to take healthy ageing seriously.
DisclaimerThe information in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new supplement, diet, or exercise programme. For Youth products are food supplements intended to support general wellbeing and the body's own NAD+ levels. They are not medicines and are not intended to diagnose, treat, cure, or prevent any disease or its symptoms. These statements have not been evaluated by a medicines regulatory authority. |
About For YouthFor Youth is a science-led longevity brand focused on developing clinically relevant supplements that support healthy ageing and performance at the cellular level. Formulated in collaboration with leading academic researchers, the brand prioritises evidence-based ingredients, advanced delivery technologies, and transparent quality standards. |
