David Sinclair's Supplement List (2026 Edition)

No single scientist has done more to popularize longevity science than David Sinclair. The Harvard genetics professor, co-director of the Paul F. Glenn Laboratories for the Biological Mechanisms of Aging, and author of Lifespan: Why We Age—and Why We Don't Have To has been the public face of the longevity field for two decades. His supplement protocol — what he takes, in what doses, and when — is one of the most-asked questions in the longevity community.

This guide breaks down Sinclair's known supplement list as of 2026, with the science behind each compound, the doses he's publicly disclosed, the timing, and — importantly — what the evidence actually supports (and where it doesn't). We're not Sinclair and we can't verify his exact current protocol; this is compiled from his podcast appearances, his book, his media interviews, and his public statements.

Context: how to read Sinclair's protocol

Three caveats up front:

1. Sinclair is a 56-year-old man with no known chronic disease. His protocol is optimized for him. Your needs will differ — especially if you're a different age, sex, or have different health conditions.
2. Sinclair is a scientist, not a clinician. He frequently notes this himself. He's experimenting on himself based on the best available evidence, but his protocol isn't a clinical recommendation.
3. Sinclair has commercial interests. He co-founded MetroBiotech (which is developing NMN-based drugs) and has other longevity-industry ties. This doesn't invalidate his science, but it's relevant context for evaluating his advocacy.

With those caveats, his protocol remains one of the most-cited and most-emulated in the longevity community. Reading it carefully is a useful exercise for understanding how a top researcher thinks about the problem.

The full Sinclair supplement list

Sinclair's disclosed 2026 supplement list, in approximate order of importance:

He has also, at various points, mentioned taking: coenzyme Q10, occasional curcumin, occasional fisetin (as a senolytic), and others. The above is the consistent core.

NMN (nicotinamide mononucleotide)

NMN is the headline supplement in Sinclair's protocol — he takes 1,000 mg each morning. The rationale: NAD+ declines with age, NMN is one of the most efficient NAD+ precursors, and restoring NAD+ in animal models reverses many markers of aging. Sinclair's lab was instrumental in characterizing NMN's effects in mice.

For humans, the evidence is encouraging but not yet conclusive. The 2023 Yi et al. trial (250 mg/day for 12 weeks in older adults) showed improved insulin sensitivity and walking endurance; other trials have confirmed that NMN reliably raises blood NAD+ and improves some metabolic markers. See our NAD+ explainer for the full picture and our NMN vs NR guide for why Sinclair prefers NMN to NR.

Sinclair's 1,000 mg/day dose is on the higher end of the typical range (most trials use 250–1,000 mg). At 1,000 mg/day, monthly cost runs ~$30–70 depending on brand. See our best NMN supplements guide for brand recommendations.

Resveratrol

Sinclair takes ~1,000 mg resveratrol each morning, mixed with yogurt or olive oil to improve absorption (resveratrol is fat-soluble and poorly bioavailable in water). The rationale: resveratrol activates sirtuins (specifically SIRT1), and combining a sirtuin activator (resveratrol) with a NAD+ booster (NMN) is the central logic of his protocol.

Sinclair's 2006 Nature paper showing that resveratrol extended lifespan in mice fed a high-calorie diet put resveratrol on the map. Subsequent research has been mixed: resveratrol hasn't extended lifespan in normal-weight mice, but it does have anti-inflammatory, cardioprotective, and metabolic benefits in some human trials. The evidence is strong enough to justify use, weak enough that it's not a slam dunk.

If you want to follow Sinclair's protocol, the practical move is to combine an NMN supplement with a resveratrol supplement. Our top recommendation is the OMRE combined NMN + Resveratrol product, which puts both compounds in one capsule at appropriate doses:

For a separate resveratrol-only product, NOW Foods Natural Resveratrol is a budget option:

See our best resveratrol supplements guide for the full comparison.

Metformin (prescription)

Sinclair takes ~1,000 mg/day of metformin — a diabetes drug that activates AMPK and inhibits mTOR (similar to fasting effects). The rationale: large observational studies have found that diabetics on metformin live slightly longer than non-diabetics not on metformin — suggesting the drug has anti-aging effects beyond its glucose-lowering use. The TAME (Targeting Aging with Metformin) trial, led by Nir Barzilai, is testing this directly.

Metformin is a prescription drug. It's off-label for non-diabetics but is one of the most widely prescribed anti-aging drugs in the longevity community. Common side effects include GI upset, B12 deficiency with long-term use, and a possible reduction in adaptive response to exercise (which is why some people cycle off metformin around hard training). For the full picture, see our metformin longevity guide.

Spermidine

Sinclair takes ~3–5 mg/day of spermidine, a polyamine that induces autophagy (the cellular recycling process that clears damaged proteins and organelles). Spermidine levels decline with age, and supplementation has been shown to extend lifespan in mice, flies, and worms. Human data is limited but suggestive of cardioprotective and cognitive benefits.

Spermidine is naturally found in wheat germ, aged cheese, mushrooms, soy products, and some fruits. Sinclair reportedly gets some of his spermidine from wheat germ. Supplements typically provide 1–10 mg per dose. See our best spermidine supplements guide for options.

Statin (rosuvastatin, prescription)

Sinclair has mentioned taking a statin (he has mentioned rosuvastatin/Crestor). This is unsurprising — cardiovascular disease is the leading cause of death, and statins are among the best-supported drugs in medicine for reducing cardiovascular events in higher-risk individuals. Sinclair has noted family history of cardiovascular disease, which is the standard indication.

This is a clinical decision between Sinclair and his physician, not a longevity hack per se — but it's a reminder that standard preventive medicine is part of any serious longevity protocol. If your cardiovascular risk warrants a statin, take it.

Low-dose aspirin

Sinclair takes 81 mg/day of aspirin. The rationale: aspirin has mild anti-inflammatory, anti-platelet, and possible anti-cancer effects. The US Preventive Services Task Force has backed away from universal low-dose aspirin for primary prevention (bleeding risk can outweigh benefit in lower-risk populations), but for some individuals — particularly those with elevated cardiovascular risk — the calculus may favor it. This is a personal clinical decision.

Vitamin D3 + K2

Sinclair takes vitamin D3 (with K2 to direct calcium into bones rather than arteries). Vitamin D deficiency is widespread, and adequate D levels are associated with lower rates of cancer, autoimmune disease, and metabolic disease. Optimal dosing depends on baseline levels — get tested, then dose to maintain 40–60 ng/mL. K2 (specifically MK-7 form) at 100–200 mcg/day is the typical pairing.

See our best vitamin D3 + K2 supplements guide for recommendations.

Alpha lipoic acid & other occasional adds

Sinclair has mentioned occasional use of alpha lipoic acid (an antioxidant that helps regenerate other antioxidants and may support mitochondrial function), CoQ10 (especially if taking a statin, since statins deplete CoQ10), and occasional senolytic protocols (fisetin or quercetin + dasatinib, the latter being experimental).

The science behind Sinclair's stack

Three core biological principles underlie Sinclair's protocol:

1. NAD+ restoration. NAD+ declines with age; restoring it via NMN supports mitochondrial function, sirtuin activation, and DNA repair. See our NAD+ explainer.
2. Sirtuin activation. Sirtuins are NAD+-dependent enzymes that regulate DNA repair and metabolism. Resveratrol activates SIRT1; combining it with NMN (which raises NAD+ to fuel sirtuins) is the central logic of the Sinclair stack.
3. mTOR inhibition and AMPK activation. Metformin activates AMPK (the cellular low-energy sensor) and inhibits mTOR (the cellular growth sensor). This mimics aspects of caloric restriction and fasting. Rapamycin (see our rapamycin guide) does this more directly.
4. Autophagy induction. Spermidine induces autophagy, clearing damaged cellular components. This is also the mechanism by which intermittent fasting works.

The combination is designed to hit multiple aging hallmarks simultaneously: mitochondrial dysfunction (NMN), epigenetic alterations (sirtuins + NAD+), deregulated nutrient sensing (metformin), and disabled macroautophagy (spermidine). Whether this multipath approach actually extends human healthspan remains unproven, but the logic is reasonable.

What you should actually take

Should you copy Sinclair's protocol? Probably not exactly — it's optimized for him, includes prescription drugs, and includes choices (like aspirin) that depend on individual risk factors. But the core elements are reasonable for many adults:

• NMN (500–1,000 mg/day, morning) — strong rationale, good safety, modest evidence. See our NMN guide.
• Resveratrol (500–1,000 mg/day, with fat) — pairs with NMN, modest evidence. See our resveratrol guide.
• Spermidine (3–5 mg/day) — autophagy induction, modest evidence. See our spermidine guide.
• Vitamin D3 + K2 (dose to blood test) — get tested first, supplement to maintain 40–60 ng/mL.
• Metformin (only if prescribed by your physician) — prescription, off-label for non-diabetics. See our metformin guide.

Skip the aspirin unless your doctor recommends it for your cardiovascular risk profile. Skip the statin unless clinically indicated. Layer these supplements on top of, not instead of, the foundational interventions — exercise, sleep, diet, fasting, stress management. See our beginner longevity protocol for the right order of operations.

The bottom line

David Sinclair's supplement protocol is one of the most influential in the longevity field. It's built on a coherent biological logic — restoring NAD+, activating sirtuins, inhibiting mTOR, inducing autophagy — and uses a small number of compounds with reasonable safety and evidence profiles. It's not a template you should copy blindly (it includes prescription drugs and individual-risk-based choices), but the core elements (NMN + resveratrol + spermidine + vitamin D) are reasonable starting points for adults 40+ looking to follow the Sinclair approach.

For a broader view of how this stack fits into a complete longevity strategy, see our longevity supplement stack guide and our Peter Attia Outlive summary for the medical/longevity practice perspective.