The Supplement Stack David Sinclair Takes Every Day

David Sinclair is one of the world's leading ageing researchers — and he practices what he preaches. For over a decade, he has been publicly open about the supplements he takes to support his own longevity. Here's what he takes, why he takes it, and what the evidence says.

NMN — the NAD+ booster

NMN (nicotinamide mononucleotide) is the centrepiece of Sinclair's supplement routine and the molecule his lab has spent the most time studying. Taking a gram of NMN has been shown to roughly double NAD+ levels in the body. Sinclair has been taking it for over a decade and his father, at 86, takes it too.

"I've been taking NMN and admitting that publicly for a while now and my father who is 86 is taking it. We're still alive. So far so good."

Resveratrol — the sirtuin activator

Resveratrol is the polyphenol found in red wine that first brought Sinclair to international attention in the early 2000s. He takes it daily, typically mixed with a small amount of olive oil to improve absorption (resveratrol is fat-soluble). It acts as an accelerator pedal for the sirtuin pathways that NAD+ fuels.

Spermidine — the autophagy trigger

Spermidine is one of the few supplements proven to extend lifespan across multiple species. Sinclair takes it for its autophagy-activating properties and emerging evidence that it slows epigenetic ageing. "It extends the lifespan of every animal it's been given to," he says. "No downside. Why not?"

Metformin or berberine — the AMPK activator

Metformin is a diabetes drug that Sinclair takes (with a doctor's prescription) for its AMPK-activating properties — AMPK is another key longevity pathway alongside sirtuins. For those who prefer a natural alternative, berberine activates the same pathway. He recommends "pulsing" rather than daily use to avoid interfering with exercise benefits.

Vitamin D with K2

Basic but important. Vitamin D deficiency is associated with increased cancer risk and accelerated ageing. K2 is added to direct calcium into bones rather than arteries, supporting cardiovascular health. Many people are deficient without knowing it.

Glycine

An amino acid that Sinclair takes (about 5g most days) for its effects on DNA methylation — the same epigenetic process at the heart of the information theory of ageing. Safe, inexpensive, and with a plausible mechanism for slowing cellular ageing.

Baby aspirin

Sinclair takes a baby aspirin daily for cardiovascular protection — particularly relevant given his genetic risk factors for heart disease. He notes this isn't appropriate for everyone and should be discussed with a doctor.

The key principle: start with what's proven safe

Sinclair's approach is to prioritise supplements with a strong safety profile and plausible mechanism, then add experimental molecules as evidence accumulates. If there's no downside and the upside evidence is reasonable, he takes it. If there's meaningful risk, he waits for more data.