The internet is full of misinformation about supplements marketed as anti-aging and longevity aids. To get a clearer picture, we look to Dr. David Sinclair, a leading researcher in aging and a professor at Harvard Medical School.
Dr. Sinclair, author of the groundbreaking book Lifespan: Why We Age and Why We Don’t Have To, has developed an anti-aging supplement regimen based on the latest longevity research. If you’re interested in his supplement stack and how it might help you live a longer, healthier life, this article is for you.
While Dr. Sinclair hasn’t disclosed the exact supplements he uses, we aim to guide you to the most reputable and bio-available brands on the market, such as Renue by Science, Thorne, Pure Encapsulations, and Double Wood. These brands are highly recommended and endorsed by health and longevity experts like Dr. Andrew Huberman, Tim Ferriss, and Rhonda Patrick. Although we can’t confirm they match Dr. Sinclair’s preferences, they are well-regarded in the field.
David Sinclair’s Complete Supplement List
- Resveratrol – 1g per day – Renue by Science Pure Resveratrol Powder
- Nicotinamide Mononucleotide (NMN) – 1g per day – Renue by Science Pure NMN Powder
- Spermidine – Renue by Science Liposomal Spermidine
- TMG (trimethylglycine) – Renue By Science TMG Methylation Essentials
- Metformin – 1g daily, except on days of exercise – prescription
- Low-Dose Aspirin – 81mg daily – Bayer Low-Dose Aspirin
Vitamins
- Vitamin D3 – Thorne Vitamin D3
- Vitamin K2 – Life Extension Super K
- Omega-3 Fish Oil – Nordic Naturals Ultimate Omega
- Alpha Lipoic Acid – Thorne Research ALA
- Coenzyme Q10 – Pure Encapsulations CoQ10
- Quercetin – Thorne Research Quercetin
- Fisetin – Double Wood Fisetin
- Taurine – Life Extension Taurine
Resveratrol
Resveratrol, a polyphenolic compound from the stilbene family, is found in various sources, including red grape skins, blueberries, bilberries, and even peanuts. Scientific research has highlighted its remarkable benefits for longevity and overall health.
At its core, resveratrol is known for its powerful anti-inflammatory properties. This is significant because chronic inflammation is a major factor in aging and many age-related diseases, such as arthritis, atherosclerosis, and type II diabetes. By reducing inflammation, resveratrol offers promising potential for extending a healthy lifespan.
Resveratrol also acts as an antioxidant, helping to combat oxidative stress. A 2022 study found that resveratrol could be a therapeutic natural polyphenol for neurodegenerative diseases linked to mitochondrial dysfunction. Additionally, a survey of older adults taking 100 mg of resveratrol daily for 30 days showed significant improvements in both muscle and cognitive functions. These benefits extend to cardiovascular health, making resveratrol a versatile anti-aging supplement.
Due to his work at Harvard, Sinclair is able to use extra Resveratrol that is left over from his lab. He mixes 1 gram of Resveratrol into his morning yogurt because you increase the bioavailability by taking it with a fat source. You can take Resveratrol in powder form via Renue by Science (use code ‘brainflow’ at checkout for 15% off), which is the same brand Dr. Andrew Huberman takes. By using powder you can mix it with a fat source in the morning like David does.
RELATED READING: Here’s How Andrew Huberman Raises NAD Levels
Nicotinamide Mononucleotide (NMN)
NMN is a precursor to NAD, which plays an essential role in vital processes including energy metabolism, DNA repair, gene expression, and responding to stressors. NMN can help increase cellular NAD+ levels, which have been shown to improve mitochondrial function and suppress age-related diseases such as atherosclerosis. It was shown to significantly improve age-related decline in mice and extend their lives by 10%. This fantastic result is because NMN turns on the same enzyme that is activated when fasting – SIRT1. Adequate levels of NMN must be available for this vital cellular chemistry to function effectively.
Over time, natural decreases of NMN in the body lead to reduced NAD levels as a result. This decline is associated with aging and may contribute to age-related health problems. Not surprisingly, studies have found lower levels of both NMN and NAD in individuals suffering from various age-related conditions, including diabetes and liver diseases. Furthermore, test tube and animal model research suggests NMN may influence other aspects of health including cardiovascular and brain health.
Fasting has been shown to have a lot of health benefits and may promote longevity. However, fasting is not suitable for everyone, so there was a search for an alternative anti-aging supplement that could offer the same results as fasting – enter NMN. NMN has been found to activate the enzyme SIRT1 and increase NAD+ levels, the exact mechanism started when fasting.
Dr. Sinclair supplements with 1 gram of NMN in the mornings. You can get it in powder form from Renue By Science (use code ‘brainflow’ at checkout for 15% off), who have been third-party vetted for purity and have the highest quality NMN that we could find. Renue by Science also makes NMN in fast-dissolve tablet form.
RELATED READING: My In-Depth Review of Renue By Science NMN
Spermidine
David Sinclair recently incorporated spermidine as part of his supplement regime to potentially extend both health span and lifespan. According to his book, Sinclair takes 1 mg of spermidine daily; his decision was informed by its known effects and potential benefits in longevity science; specifically its ability to activate autophagy–an essential cellular process required to maintain efficiency and health.
In addition to extending the median lifespan of mice and worms, spermidine has shown protective effects on the heart and positive impacts on age-related diseases like cancer and neurodegeneration in some animal studies. This evidence suggests that spermidine may be beneficial for both healthspan and longevity.
Spermidine may provide numerous health advantages related to aging. These benefits may help reduce age-related diseases and exert an anti-aging effect, thanks to autophagy – which reduces oxidative stress, improves metabolism, eliminates waste products, decreases inflammation, removes damaged cells, etc. Additionally, studies of spermidine have shown that spermidine enhances immunity against cancer, promotes cardiovascular health, counters brain inflammation and anxiety, and slows liver aging.
Spermidine can be found naturally in food sources like wheat, broccoli, mushrooms, and chicken; however, supplementation is the preferred means to ensure adequate intake. When choosing supplements they must meet stringent purity, efficacy, and scientific validation standards as this area is still actively under research. I take Renue by Science Liposomal Spermidine.
RELATED READING: David Sinclair’s Spermidine Protocol: An In-Depth Analysis
TMG (trimethylglycine)
David Sinclair includes TMG (trimethylglycine) in his supplement regimen primarily to support his body’s methylation processes. As he takes NMN (nicotinamide mononucleotide) and resveratrol to boost NAD+ levels, there is a potential for increased demand on methylation due to the conversion of NMN into NAD+. TMG helps provide the necessary methyl groups to maintain balance, ensuring that homocysteine levels don’t rise, which can be harmful to cardiovascular health. This balance is crucial for supporting cellular function and promoting longevity.
Sinclair typically takes 500 mg of TMG daily. The anti-aging benefits of TMG stem from its role in protecting DNA and supporting cellular repair mechanisms. By contributing to proper methylation, TMG aids in maintaining genomic stability, which is vital for healthy aging. Additionally, it helps to reduce homocysteine levels, a marker associated with cardiovascular risk, further supporting overall health as we age. Sinclair’s use of TMG reflects his broader strategy of optimizing metabolic pathways to enhance longevity. Since TMG is a rarer longevity supplement, it can be hard to find a quality one – that’s why I recommend Renue By Science TMG Methylation Essentials.
RELATED READING: Andrew Huberman’s Insane Daily Supplement List
Metformin
Metformin is a drug that has been used for about 60 years to treat type II diabetes. It was shown early on that metformin could lower glucose levels in diabetics, and it has been the standard treatment ever since. More recently, a study on mice showed that metformin could extend their lifespan by 24% and prevent cancer. In addition, it was revealed that metformin could extend the lifespan of roundworms by a significant 41%. While there have not been any human studies on metformin and its anti-aging properties, many people have started taking it as a supplement because of these results. Metformin may mimic the effects of caloric restriction – the most prominent theory on anti-aging and how we can increase lifespan.
Metformin is only available by prescription, so consult your doctor if you are interested in taking it.
RELATED READING: David Sinclair’s NMN & Resveratrol Protocol
Aspirin
Aspirin is a very popular medicine that can be used in pain relief, but it has much more benefits to our health than simply blocking the production of prostaglandins. Studies have shown that aspirin could prevent different cancers, be an anti-inflammatory agent, and help remove damaged cells from the body. A study on mice showed that aspirin could complement the anti-aging effects of resveratrol and further extend their lifespan.
In addition, it’s been shown that aspirin could help fight Alzheimer’s disease. Unfortunately, aspirin is not suitable for everyone and has some severe side effects. Many people have bleeding disorders or take other types of medication, which makes taking a standard aspirin regimen dangerous.
You can pick up Bayer Low-Dose Aspirin for cheap on Amazon.
RELATED READING: Andrew Huberman’s Famous Sleep Cocktail
Vitamin D3
Vitamin D has long been known for its anti-inflammatory properties, but recent studies have shown that it can also contribute to aging. It was demonstrated that mice deficient in vitamin D3 had shorter telomeres than normal mice, which is an indicator of accelerated aging. Mice that were given high doses of vitamin D3 had longer telomeres and lived longer than normal mice. Interestingly, the same results were not observed in human studies.
A study on older people showed that vitamin D doesn’t seem to influence telomere length or aging. However, the participants of this study did not take any vitamin supplements, so it’s possible that taking vitamin D supplements may have had a different effect on them. So why does it seem like we keep hearing about the benefits of vitamin D and its impact on longevity? It could be because scientists are still trying to figure out the limiting factor for vitamin D – is it the amount of vitamin D in the blood or the function of cells that depend on vitamin D3? There are many things we still don’t know about this nutrient and its effect on aging.
We recommend using Thorne Vitamin D3, as it’s only $16 (much cheaper than Amazon).
RELATED READING: Dr. Rhonda Patrick’s Supplement Stack
Vitamin K2
Interestingly, it was also shown that vitamin K could be used as an anti-aging treatment. Studies have shown that menaquinone can slow down the process of “cellular aging” by suppressing inflame-aging, a form of chronic inflammation that is also linked to degenerative diseases. Vitamin K2 was even proposed as a potential treatment for Alzheimer’s disease due to its ability to regulate calcium concentration and inhibit neurodegeneration.
Life Extension Super K is our recommended brand and it’s just $13 on iHerb.
RELATED READING: An In-Depth Review of Renue By Science Resveratrol
Omega-3 Fish Oil
Fish oil is one of the most popular supplements around the world. Omega-3 fatty acids reduce inflammation and have been shown to improve heart health. However, their nootropic effects can also be beneficial for brain function. Studies show that fish oil reduces anxiety and depression while preserving cognitive function. It was even found to protect against neurodegenerative diseases such as Alzheimer’s. Studies show that people who regularly eat fish have a lower risk of developing neurodegenerative diseases than those who rarely eat it. This could be because omega-3 reduces amyloid plaque build-up, slows down the effects of aging on the brain, and preserves cognitive function in healthy elderly adults.
In addition, fish oil has been shown to provide a nootropic effect and improve cognitive function. It was also revealed that omega-3s could increase the size of grey matter in the brain, which means it can help you think better.
Dr. Rhonda Patrick – the expert when it comes to all things fish oil – takes Nordic Naturals Omega.
RELATED READING: Dr. Andrew Huberman’s Fish Oil Protocol
Alpha Lipoic Acid (ALA)
Alpha-lipoic acid is a supplement that has been shown to have antioxidant properties and can help protect the brain from free radicals. Studies show that it also plays a role in stimulating the growth of new neurons, which could be an essential factor for preventing cognitive decline. In addition, Alpha Lipoic Acid has been shown to reduce insulin resistance, which is a major risk factor for type II diabetes. Having insulin resistance can speed up the aging process because it leads to higher levels of inflammation in the brain. It can also lead to cognitive impairment by causing damage to the hippocampus, an essential structure of the brain involved in memory function.
Alpha-lipoic acid has been shown to slow the progression of cognitive decline in people who have mild to moderate Alzheimer’s disease by improving insulin sensitivity and reducing inflammation. However, more research is needed to determine whether alpha-lipoic acid can help treat or prevent neurodegenerative diseases.
You can’t go wrong with Thorne Research’s ALA supplement.
RELATED READING: 5 Ways to Boost NAD Levels Naturally
Coenzyme Q10
Coenzyme Q10 has antioxidant properties that can help protect cells from free radicals. It’s also involved in the process of turning food into fuel for the mitochondria, which are structures inside our cells that produce energy. Studies show that coenzyme Q10 levels decline with age. However, it’s still unclear whether there is a cause-and-effect relationship between these two factors because it might also result from mitochondrial dysfunction. However, some studies show supplementing with coenzyme Q10 improves cognitive function in older adults.
It was even found to improve memory and attention span. Similar to vitamin D3, another study showed that supplementation with antioxidant-rich foods like coenzyme Q10 could enhance cognitive function in people with mild to moderate Alzheimer’s disease, thus acting as an anti-aging supplement. We recommend Coq10 by Pure Encapsulations.
RELATED READING: 7 Longevity Secrets From David Sinclair’s New Book Lifespan
Quercetin
Quercetin is a flavonoid that can be found in vegetables, tea, and red wine. Flavonoids are antioxidants that act as cell signaling molecules. Studies show that quercetin can improve memory function by improving communication between neurons (by increasing BDNF levels), thus allowing our brain to process information efficiently. It was also shown to slow the progression of Alzheimer’s disease in mice by improving communication between neurons and reducing inflammation.
Similarly, another study found that quercetin can protect dopaminergic neurons (nerve cells) in the brain, thus stopping neurodegeneration. This could be very important for preventing cognitive decline because dopamine is a neurotransmitter involved in the brain’s reward system, thus playing a pivotal role in motivation and pleasure. Quercetin has also been shown to increase serotonin levels, one neurotransmitter that influences mood, appetite, sleep, and memory. This makes it qualify as an anti-aging supplement. The cheapest we found Thorne Quercetin was on iHerb.
RELATED READING: Joe Rogan’s Anti-Aging Supplement Stack
Fisetin
Fisetin is a flavonoid similar to quercetin. Studies show that it can protect your brain from oxidative stress and inflammation involved in neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. Fisetin also has antioxidant properties that can help fight free radicals and regulate cell growth and apoptosis (the process of programmed cell death).
Interestingly, fisetin has improved cognition in mice by increasing BDNF levels, thus stimulating neurogenesis. Neurogenesis is the process of forming new neurons, which is crucial for preventing age-related cognitive decline because as we get older, our brain starts producing fewer and fewer neurons. Like quercetin, fisetin has also been shown to increase serotonin levels, thus acting as an anti-aging supplement. We recommend Doublewood’s Fisetin supplement.
Taurine
David Sinclair has recently added taurine to his supplement regimen as part of his ongoing efforts to optimize longevity. Taurine, an amino acid found abundantly in the body, is known for its role in supporting cardiovascular health, reducing oxidative stress, and enhancing mitochondrial function—factors that are crucial for healthy aging. Research has shown that taurine supplementation can extend the lifespan of mice by 10-12%, making it a compelling addition to Sinclair’s protocol. These benefits align with his focus on combating the cellular damage and metabolic decline associated with aging.
Sinclair currently takes 2 grams of taurine daily. The anti-aging benefits of taurine are thought to be linked to its ability to mitigate oxidative stress and improve mitochondrial health, which are essential for maintaining cellular energy production and overall vitality. However, Sinclair has expressed some uncertainty about taurine’s effects due to studies suggesting it may activate mTOR, a pathway that, when overactive, is associated with accelerated aging. Despite this, Sinclair continues to include taurine in his routine, reflecting his approach of continually adjusting and experimenting with his supplement stack to maximize longevity. Two get 2 grams of taurine I take 2 caps daily of Life Extension Taurine off iHerb.
Conclusion
All the supplements mentioned above have been shown to improve cognitive function significantly. As you can see, they all have different mechanisms of action, so it’s essential to take them in combination with each other since this will allow you to cover everything. All these antioxidants are also healthy for lowering inflammation, which is crucial not only for preventing cognitive decline but numerous other diseases as well.
Furthermore, they are not harmful in any way, so you won’t have to worry about taking them for a long time. Just make sure to take the recommended dosage on the label since this has been clinically proven to be effective and safe. It’s also essential to mention fish oil supplements since fish is one of the most significant sources of these antioxidants. Fish oil supplements are also perfect for lowering inflammation, so they are perfect when combined with the accessories mentioned above.
“There is a lot of misinformation circulating on the internet about anti-aging supplements.”
Ha! One piece of misinformation being that Dr. David Sinclair is the author of The Longevity Diet.
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