Aging & Longevity

David Sinclair’s 2024 Anti-Aging Supplement Protocol

Longevity expert Dr. David Sinclair's 2024 anti-aging protocol includes NMN, fish oil, lipoic acid, resveratrol, metformin, spermidine, and more.

By Dylan G. Arrazati

Dr. David Sinclair’s anti-aging protocol in 2024 includes the following: 

  • Fisetin: 500 mg
  • Lipoic Acid: 300 mg
  • Fish Oil (EPA/DHA): ?
  • L-Taurine: 2 g
  • Nicotinamide Mononucleotide (NMN): 1 g
  • Resveratrol: 1 g
  • Spermidine: 1-2 mg
  • Vitamin D3: 4,000-5,000 IU 
  • Vitamin K2: 180-360 mcg
  • Trimethylglycine (TMG): 500-1,000 mg
  • Low-Dose Aspirin: 83 mg
  • Metformin: 1 g
  • Rapamycin: ?

Harvard scientist Dr. David Sinclair, a prominent figure in the field of genetics and aging, has dedicated his career to uncovering the secrets of longevity. His provocative claim that “somebody who might make it to 150 has already been born” emphasizes that Sinclair’s research extends far beyond the lab. He practices what he preaches, incorporating a meticulously curated stack of supplements and drugs into his daily routine, aimed at decelerating the aging process.

While he refrains from brand endorsements or prescribing specific regimens for others, Sinclair’s personal regimen provides valuable insights for those intrigued by the science of aging. While his personal supplement and drug protocol was previously outlined, capturing the eyes of many around the world, he has made updates according to the latest discoveries. Through a process of trial and error, Dr. David Sinclair has refined his supplement protocol, finetuning his pursuit of extended longevity. 

Changes in Dr. David Sinclair’s Supplement Regimen for Longevity

Senolytics: Fisetin (500mg) and Quercetin

Dr. David Sinclair has repeatedly touted the potential longevity benefits of senolytics, compounds capable of extinguishing senescent cells – dysfunctional cells that accumulate with age and drive several age-related diseases. But whenever Sinclair brings up senolytics, he usually mentions both fisetin and quercetin, both of which are potent anti-inflammatory plant-based compounds (polyphenols) that significantly reduce senescent cells in preclinical studies.

However, at a research summit in 2023, Sinclair failed to mention quercetin as part of his supplement protocol. This came as a surprise to many, but the popular metabolic researcher Rimon Lumon, who also runs the Wellness Messiah with Rimon YouTube channel, highlights a few possibilities behind Sinclair’s decision in a recent video titled “David Sinclair’s 2024 REVISED Supplement protocol | Critical Changes.” 

Analyzing over 250 quercetin studies, Lumon suggests that individuals under 60 should forgo quercetin supplementation, as the optimal dose can likely be received through diet alone. He goes on to pinpoint the potential consequences of excess quercetin supplementation: 

  • Inhibition of sirtuin 6 – a critical longevity-associated protein vital for DNA repair, genome stability, and metabolic regulation. 
  • Inhibition of NRF-2 – a key cellular defense protein that plays a major role in triggering the antioxidant immune response. 
  • Reduced glutathione – our body’s most potent antioxidant whose deficiency is associated with aging. 

It’s unclear whether Sinclair may still be cycling quercetin, but he confirms that he continues to take 500 mg of fisetin with yogurt every morning. Some of fisetin’s notable effects in preclinical studies are lifespan extension, the alleviation of cognitive dysfunction and brain inflammation, protection against kidney damage, and increased muscle size and strength. 

Lipoic Acid (300 mg)

Another compound Sinclair recently revealed as part of his supplement protocol is lipoic acid, a powerful antioxidant that significantly contributes to providing our cells with sufficient energy. Interestingly enough, David Sinclair actually conducted his Ph.D. research on this molecule. 

He states that the inspiration behind taking lipoic acid stems from a conversation he had with relatives of the Father of The Free Radical Theory of Aging, Dr. Denham Harman, who worked until the age of 92 and passed away at 98. When Sinclair asked Harman’s relatives what Harman’s secret was to living a long and healthy life, they said it was because of lipoic acid. 

Sinclair has not revealed the dose he takes, but the current standard dosage of lipoic acid is 300 mg one to two times a day, and it is recommended to take it on an empty stomach. 

Fish Oil

For the first time, in 2023, Sinclair said he incorporates fish oil supplements into his anti-aging regimen. And this is likely a new addition to his protocol given the fact that he didn’t include fish oil supplements in his best-selling book Lifespan, where he first revealed most of his longevity stack. 

What makes fish oil supplements so powerful is omega-3 fatty acids, specifically DHA and EPA. These compounds are known for their brain-boosting (nootropic) properties and ability to suppress inflammation, a critical hallmark of aging. In addition to rescuing cognitive decline in preclinical models, recent research demonstrated that elevated levels of DHA decelerate cognitive deterioration in individuals with Alzheimer’s disease, further highlighting their nootropic effects. 

Although Sinclair did not mention his specific fish oil dosage, several longevity experts and physicians, including Dr. Andrew Huberman and Dr. Peter Attia, mentioned they take 2 g of EPA and around 1.5 g of DHA.  

L-Taurine (AA) – 2g

Another compound recently added to Sinclair’s longevity protocol is L-taurine, an amino acid found abundantly in the body. On top of prolonging the lifespan of mice by 10-12% and improving cardiovascular health, taurine’s relationship to longevity is highly attributed to its ability to thwart oxidative stress and enhance mitochondrial health, which are paramount for healthy aging. 

However, on a podcast, Sinclair pointed out his confusion regarding taurine’s effects, as some studies have shown it increases mTOR, a signaling and growth pathway shown to accelerate aging when overactivated. He stated, “That confuses me…It seems to provide longevity despite activating mTOR.” It’s unclear whether Sinclair will halt taurine supplementation in the future, but for now, he currently takes 2 g of taurine every day.  

Supplements Dr. David Sinclair Still Takes

NMN – 1g 

NMN arguably stands at the forefront of Sinclair’s regimen, serving as a precursor to nicotinamide adenine dinucleotide (NAD+), a molecule that plays a fundamental role in cellular energy production, DNA repair, and the regulation of aging pathways. Addressing the natural decline of NAD+ levels, an established hallmark of aging, NMN supplementation can restore cellular health and function. As such, NMN has sparked excitement in the fields of anti-aging and wellness. 

Some of NMN’s notable effects in humans and preclinical models include the following: 

Resveratrol – 1g

Every morning, Sinclair consumes 1 g of resveratrol with coconut yogurt. Resveratrol – commonly found in wine, blueberries, and peanuts – is a plant-based polyphenol known to reduce oxidative stress and hinder ‘inflammaging,’ a term scientists coined due to the fact that inflammation contributes to the progression of multiple age-related ailments. What’s more, resveratrol is a potent activator of sirtuins, a family of guardian proteins that help protect our genetic blueprints (DNA) and boost mitochondrial health.  

Here are some of resveratrol’s noteworthy impacts in preclinical studies:

Spermidine – 1-2 mg

Next on the list of Sinclair’s longevity stack is spermidine, a naturally occurring compound mostly found in wheat germ, mushrooms, green peas, and broccoli. The hype around spermidine stems from its ability to activate autophagy, the body’s process of clearing out damaged cells to repair and rejuvenate itself. 

On top of increasing the median lifespan of mice and worms, spermidine has protective effects on the heart and a beneficial impact on age-associated diseases like cancer and neurodegeneration in some animals. So, there is ample evidence that suggests it may be beneficial for healthspan and longevity. 

Vitamins D3 (4,000 to 5,000 IU) and K2 ( 180-360 mcg)

It’s not surprising that Sinclair’s protocol also includes vitamin D3 and vitamin K2, as they play crucial roles in aging and act as vital nutrients that support overall health. Vitamin D is essential for bone health and immune function, while vitamin K2 contributes to bone density maintenance and cardiovascular health. Together, these vitamins work synergistically to promote skeletal strength and cardiovascular resilience, key components in the fight against age-related decline.

Trimethylglycine (TMG) – 500 to 1,000mg

The final supplement in Sinclair’s anti-aging regimen is 500 mg/day of TMG, a compound naturally produced by the body and found in beetroot. Sinclair states that he takes TMG as a precautionary measure for his NMN supplementation. 

Upon NMN supplementation, high levels of nicotinamide occur in the body. And when this happens, nicotinamide is excreted through the kidneys, but it is excreted with methyl groups attached to it. These methyl groups are crucial for various biological processes like DNA methylation, a key mechanism that controls which of our genes are turned on and off. 

Sinclair states, “I don’t see any downside. It’s not an expensive molecule, and the upside is that I’m preventing my body from being drained of methyl groups.”

Drugs Dr. David Sinclair Still Takes

Low-Dose Aspirin – 83 mg

Despite mixed evidence regarding its cardiovascular benefits, Sinclair continues to include low-dose aspirin (83 mg/day) in his regimen, citing its potential for reducing cancer risk. 

Metformin – 1 g

In an interview, Sinclair states that he takes 1 g of metformin for two reasons:

  • “My family has a history of diabetes and metformin is very effective at treating diabetes and even preventing it. So I do that for disease reasons.”
  • “The work of many Labs has pointed to, not just animals, but tens and thousands of people in clinical trials, benefiting from that drug, which seems to enhance and mimic the benefits of fasting.”

Here are a few of metformin’s positive effects in animal studies:

Rapamycin – Dose Unknown

The last known longevity drug in Sinclair’s protocol is one that has been on scientists’ radar for quite some time: rapamycin. Originally discovered inside of a volcano on Easter Island (a.k.a Rapa Nui), rapamycin is widely known for mimicking the effects of caloric restriction, one of the most tried and tested methods shown to increase the lifespan of multiple model organisms.  

Researchers believe that rapamycin works by inhibiting mTOR and activating autophagy, both of which are well-established methods of prolonging lifespan in animals. However, scientists have noted that if rapamycin is taken prematurely, it may impede growth and development, highlighting a potential trade-off between its longevity benefits and its effects on early life developmental processes. 

Sinclair’s rapamycin dose is unknown,  but in an interview he had with longevity entrepreneur Dr. Peter Diamadis, Diamadis states that he takes 6 mg of rapamycin once a week.

A Personal Blueprint for Longevity

Dr. David Sinclair’s anti-aging regimen for 2024 showcases his dedication to longevity science, with thoughtful updates reflecting the latest research. His personalized approach to supplementation, from senolytics to antioxidants, highlights the potential of scientific interventions in aging. 

Yet, it underscores the importance of customization and professional advice in adopting such strategies. Sinclair’s evolving protocol not only advances his own healthspan but also guides those seeking a science-based approach to healthy aging. As longevity research progresses, his adaptable strategy offers a valuable blueprint for informed health optimization.



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