David Sinclair Supplements what does he take? his health and diet protocol

David Sinclair isn't a new name, especially for the ones devoted to a healthy lifestyle. This 52-year old maestro is a professor and researcher at the Harvard Medical School. His focus involves aging, which is indeed a hot topic for the present generation focused on leading a healthy and fulfilling lifestyle. He is also the co-founder of multiple biotech companies that include Liberty Biosecurity Board, ArcBio, Metrobiotech, Genocea Biosciences, Sirtris Pharmaceuticals, and many more. Take at any of his photos, and you will notice that he looks quite young at 52, whereas most of us start struggling with wrinkles and other signs of aging even as we approach 40. For some, this mark for the initiation of the aging process starts as early as 30. 

David sinclair supplements, what does he take? His health and diet protocol

So, what is it that helps this talented researcher look so young and healthy? What supplements does he take to slow down the effects and signs of ageing? Let us take a brief look at the David Sinclair supplements and diet taken on a daily basis.

Understanding David Sinclair's Daily Longevity Routine

Before we take a look at the supplements taken by David Sinclair, let us check out what a day in his life looks like.

The first thing he does is avoid a lot of meat and fried food. As per Sinclair, his gut bacteria don't take it well. This can happen with most heavy eaters as well. We have both good and bad bacteria in our stomach, however the beneficial bacteria helps in digestion. So, going with light food with minimal oil or processing is the key.

David Sinclair Diet

A typical David Sinclair diet would involve some cheese and vegetables cooked together or even served raw with some dips. The focus is to keep it as raw as possible yet maintain moderation. Another revelation made by David Sinclair’s diet is that he hasn't indulged in a big desert-based meal for more than a decade. However, a spoonful or two doesn't hurt. The key is to practice control and moderation.

Moreover, David Sinclair eats only one meal a day for a minimum of two weeks. In terms of exercise, he runs on his treadmill thrice a week for at least 20 kilometers. Apart from this, he also indulges in light dumbbell training with a higher number of repetitions done quickly to ensure better strength & aerobic impact.

Sinclair considers obesity to be just as detrimental as smoking. So, maintaining a rational BMI (Body Mass Index) is critical. An ideal number he suggests falls between 23 and 25. Recently, David Sinclair's diet saw the inclusion of quercetin and fisetin. The former helps with a quick immunity boost while reducing allergies. Fisetin works as an antioxidant which is a crucial ingredient that promotes the slowing down of the ageing process.

He also uses resveratrol with some fatty food to protect the body against the possible onset of diseases such as cancer, Alzheimer's, or diabetes, given its anti-inflammatory properties.

His morning routine includes a cup of coffee, followed by a cup of green tea. In addition, he recommends restricting protein intake, particularly red meat. That's because red meat contains TMAO, or Trimethylamine N-Oxide, which has been related to heart disease.

Some fish with occasionally chicken meal works fine for the celebrated researcher. He also suggests the use of blue light glasses to improve the sleep quality before transitioning to bedtime.


David Sinclair Supplements: A rundown

Now that you know about David Sinclair's diet let us take a quick peek at the complete supplement stack preferred by the researcher. There is no endorsement or promotion of the brands or supplements in question. Any reader who decides to follow Sinclair's lead should consult with their doctor first before taking any supplements he recommends (as revealed in interviews and in his book).

Trimethylglycine or TMG

Methyl groups help with normal DNA-level cell replication. Depleted levels can turn on bad genes such as oncogenes that can cause cancer. TMG focuses on just that. It helps protect the body against the loss of several methyl groups. An excessive amount of Nicotinamide (NAM) in the body can cause the methylates to be excreted in the form of urine. Sinclair suggests that the use of TMG supplements helps with dopamine and creatine synthesis.

Resveratrol Powder And NMN

Sinclair also takes 1000mg NMN & 500mg resveratrol powder every morning. He occasionally combines these supplements, making them bioavailable with some homemade yoghurt. As per David, resveratrol is considered as the accelerator pedal for sirtuin-gene. On the other hand, NMN functions as a fuel for the same. Both are necessary to function, and one without another doesn't impact a lot.

Apoptosis, metabolism, cell formation, cell survival, inflammatory regulation, and healthy aging are all linked with sirtuins.


Another crucial David Sinclair’s supplements is Metformin. His daily intake is 1g/day, with the dosage divided into two parts of 0.5grams in the morning & then at night. Metformin is known to extend an animal's lifespan via activation of the AMPK (AMP-Activated Protein Kinase) pathway. Currently, there is no evidence of its impact on human beings, but trials are underway.

Vitamin K2 and D3

As revealed by David, he has a genetic predisposition to cardiovascular diseases due to his family history. So, he has been taking prescription drugs since he was 20 to lower his cholesterol levels. His vitamin intake comes from baby aspirin, Alpha Lipoic acid, Omega-3 fish oil, Quercetin, and Fisetin.

Both Fisetin and Quercetin are flavonoids consumed due to their favorable senolytic properties.

As we can see, David Sinclair supplements and good dietary choices have surely helped the longevity researcher age backwards or rather gracefully. He also implies how important regular blood testing is to ensure that the health progress is monitored well. With pollution and a bad lifestyle taking a toll on longevity, it is important to practice insightful choices that help beat the impact at the DNA level.