Which supplements does Longevity Expert Dr David Sinclair take?

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If you aren’t already familiar with Dr David Sinclair, you should be. A professor at Harvard University, he has been studying ageing for the better part of his academic career and is widely regarded as one of the leading experts on longevity.

Dr. Sinclair’s main research interest is the epigenetics of ageing, with a focus on epigenetic reprogramming of ageing (for instance, reversing ageing), NAD+ metabolism and sirtuins, and NAD+ precursors like NR and NMN.

He gained international repute for his published New York Times best-selling book on ageing, “Lifespan: Why We Age – And Why We Don’t Have To”, where he dives deep into the subject of longevity.

Given that he is a specialist in the topic, it makes sense to find out what supplements the man himself takes in order to live a healthier and longer life. A recent Lifespan podcast that the soon-to-be 53-year-old (who looks at least a decade younger) reveals a comprehensive list of supplements that he takes. To this list, we added other supplements that he has been known to take as described previously in his book. (We are uncertain if he continues to take those.)

It is helpful to keep in mind that to date, Dr Sinclair has made a point to not promote or endorse any specific supplement products, though he does reiterate the importance of consuming certain supplements with food or oils. He also often recommends taking them in the morning, because this coincides with the natural rise in NAD and Sirt-1 activity.

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1. Nicotinamide mononucleotide (NMN) — 1000 mg per day (in the morning, taken with food)

NMN has been shown to slow down many aspects of ageing in animal studies. NMN is a precursor to NAD+, an important metabolic molecule that many proteins need to properly carry out their function, like protecting and repairing our DNA and epigenome. 1000 mg is a high dose of NMN — most experts would say that 250 to 500 mg is also sufficient to benefit from NMN’s health and longevity promoting effects.

2. Resveratrol — 1000 mg per day (in the morning, taken with yogurt or olive oil)

Resveratrol is a stilbenoid found in the skin of grapes in low amounts. Studies have shown that resveratrol can reduce the risk of heart disease, cancer and neurodegeneration. Dr Sinclair believes that resveratrol works synergistically with NMN. Resveratrol is needed to activate the sirtuin genes (which protect our DNA and epigenome), while NMN is needed to fuel the sirtuins.

3. Quercetin — 500 mg (in the morning, taken with yogurt or olive oil)

Quercetin is a flavonoid, a substance that gives colour to plants. Quercetin targets the important Hallmark of Ageing of cellular senescence. Senescent cells are cells that are not dead, but have stopped dividing. That’s why they are also referred to as zombie cells. Quercetin clears senescent cells and lowers inflammation caused by these zombie cells.

4. Fisetin — 500 mg (in the morning, taken with yogurt or olive oil)

Fisetin is a flavonol molecule similar to those found in dark chocolate and cacao, and is found in tiny amounts in certain fruits and vegetables. Consistent with other flavonoids sources like quercetin and resveratrol, fisetin exerts a myriad of beneficial effects. For instance, it helps brain cells start to produce proteins that are critical to brain cell structure and function, especially at the communication junctions known as synapses between the cells. It also reduces various markers of inflammation.

5. Metformin (prescription drug) —800 mg per day (in the evening with dinner)

Metformin has shown to extend lifespan in various organisms, including mammals. In humans, we see that diabetics taking metformin actually live longer than healthy non-diabetics who obviously don’t take metformin. Taking metformin can, however, have side effects. In the short-term, metformin can cause diarrhea and gastrointestinal discomfort, which often subsides after a few weeks. In the long-term, metformin can reduce the uptake of vitamin B12.

6. Vitamin D3

Vitamin D can extend lifespan, at least in simple organisms. Vitamin D can reduce the risk of various ageing-related diseases, and Vitamin D deficiency in humans has been associated with an increased risk of heart disease, type 2 diabetes, autoimmune diseases and Alzheimer’s disease. Vitamin D also activates many genes that confer important health benefits. Most vitamin D experts advise to take at least 2000 IU per day, and to get your vitamin D levels checked at least every year.

7. Vitamin K2

Vitamin K is important not just for bone health, but also vascular and mitochondrial health. Vitamin K also improves skin appearance. If you take vitamin D, you ideally also combine it with vitamin K2 (MK-7 is the best form), as the two vitamins work synergistically.

8. Low-dose aspirin – 83 mg per day

A low dose aspirin could reduce inflammation, reduce the risk of heart attacks, and perhaps the risk of cancer. However, a recent large study that involved almost 20,000 participants and that lasted 4.7 years showed that a low dose of aspirin did not reduce cardiovascular disease and did not improve survival. In fact, it even showed that it could actually increase cancer risk somewhat (R), despite many other studies showing that aspirin could have health and longevity benefits.

9. Alpha lipoic Acid

Alpha lipoic acid (ALA) is a strong antioxidant. There has been a bit of a hype around ALA, especially combined with acetyl-L-carnitine (ALCAR), to slow down ageing. However, alpha lipoic acid is a strong antioxidant, and scientists have learned that antioxidants could actually accelerate ageing.

8. Coenzyme Q10

Coenzyme Q10 is an antioxidant that improves mitochondrial functioning. There is insufficient scientific evidence (at least in well-conducted studies with the right disease model mice) that coenzyme Q10 can extend lifespan. Also, coenzyme Q10 is an antioxidant. In recent years, scientists have learned that antioxidants can actually accelerate ageing (for reasons described here).

11. Spermidine — 1000 mg (in the morning)

Spermidine is found in fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses. Spermidine can prevent liver fibrosis and hepatocellular carcinoma which are one of the most common causes of liver cancer. It is commonly used in supplements which, when taken, regularly, can have a significant impact on longevity.

– For Youth

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FAQ:

1. What supplements does Dr. David Sinclair take for longevity?

Dr. David Sinclair has mentioned taking a variety of supplements as part of his daily regimen to potentially slow down aging and promote longevity. These include NMN (Nicotinamide Mononucleotide), resveratrol, and vitamin D3. He has also talked about taking a daily aspirin for its potential anti-inflammatory effects.

2. Why does Dr. Sinclair take NMN?

NMN (Nicotinamide Mononucleotide) is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a critical coenzyme found in every cell that is involved in energy metabolism and repair processes. Dr. Sinclair takes NMN as part of his regimen to potentially boost NAD+ levels, which tend to decrease with age.

3. What is the purpose of taking resveratrol?

Resveratrol is a compound found in the skin of red grapes (and thus in red wine), certain berries, and peanuts. It’s believed to have several health benefits, including antioxidant and anti-inflammatory effects. Dr. Sinclair takes resveratrol for its potential to activate sirtuins, a group of proteins that are thought to play a role in aging processes.

4. Does Dr. Sinclair recommend any specific brands?

While Dr. Sinclair has openly shared the types of supplements he takes, he generally does not endorse specific brands publicly due to professional ethics and compliance with academic standards. It’s important to do thorough research and possibly consult a healthcare provider to find high-quality supplements.

5. Are these supplements safe for everyone?

Not all supplements are suitable for everyone. Individual responses to supplements can vary based on genetics, existing health conditions, and current medications. It’s crucial to consult with a healthcare provider before starting any new supplement, including those mentioned by Dr. Sinclair, to ensure they are appropriate and safe for your particular health situation.

6. Can taking these supplements guarantee a longer lifespan?

No guarantee taking any supplement will significantly extend lifespan. While research, including that conducted by Dr. Sinclair, suggests potential benefits related to aging and longevity, supplements are only part of a comprehensive approach to health that includes diet, exercise, and lifestyle choices.

Global Aging Trends and Statistics

The world is experiencing a significant demographic shift as populations age at an unprecedented rate. Here are some key statistics and trends:

• The global share of people aged 65 and over has nearly doubled from 5.5% in 1974 to 10.3% in 2024.
• By 2074, the population aged 65 and over is expected to reach 20.7% globally.
• The number of people aged 80 and over is projected to more than triple by 2074.
• In 2020, over 8% of the population in the Americas was 65 or older, a figure estimated to double by 2050 and exceed 30% by the end of the century.
• By 2024, it is estimated that the population of individuals aged over 65 years will outnumber those under the age of 15 in the WHO European Region.
• The global fertility rate has declined to 2.3 children per woman, contributing to the aging trend.

Recent Developments in Longevity Science

The field of longevity science is rapidly evolving, with discoveries and interventions emerging:

• Dr. David Sinclair, a prominent Harvard researcher, has claimed to have reversed his biological age by ten years through various interventions.
• Researchers have developed organ-specific aging clocks that can predict disease risks for individual organs, such as Alzheimer's for the brain and COPD for the lungs.
• The concept of "Ageome" has been introduced, providing a high-dimensional map of biological aging that captures how different biological functions within the body age differently.
• Collaborative initiatives like the Biomarkers of Aging Consortium are working to develop consensus on aging biomarkers and evaluate their impact on health outcomes.
• In 2022, longevity startups attracted over $5.2 billion in global investment, indicating growing interest in the field.

The Future of Aging and Longevity

As we look ahead, several trends and possibilities emerge:

• By 2050, there could be 3.7 million centenarians worldwide, compared to around 451,000 in 2015.
• The focus of healthcare is expected to shift from disease-focused treatments to those that address the underlying mechanisms of aging, biological systems, and wellness.
• Some researchers believe that humans may surpass existing life expectancies and potentially live into their 140s.
• The longevity industry is poised to become a multibillion-dollar sector, competing with incumbent life sciences and healthcare organizations.
• Personalized, targeted strategies for maintaining vitality and resilience as individuals age may become more prevalent.
• There may be a shift in healthcare spending from "sick care" toward wellness and well-being.
• The aging population will likely pose challenges for healthcare systems, retirement plans, and labor dynamics, particularly in Europe, North America, and parts of Asia.

As longevity science progresses, it has the potential to revolutionize our understanding of aging and transform healthcare approaches. However, these advancements also bring ethical, social, and economic challenges that societies will need to address in the coming decades.