David Sinclair’s 2023 UPDATED Supplement Protocol | And WHY He Takes It
What this covers
If you’ve been following Dr David Sinclair, you know he updates his supplement protocol from time to time.
And in each interview, he gives one piece of explanation to what he does. And certain supplements that appear in one interview, he does not mention them in other interviews.
Sometimes it’s hard to follow his protocol today.
Since, I know Sinclair’s work since 2007, before he went public in 2019.
Here, I have collected for you from a variety of sources, including Sinclair’s book, trying to figure out EVERYTHING he takes today and how much from each supplement.
And, you’ll find a very spicy comment from Sinclair about resveratrol.
---------------------------------------------------------------------------------------- ✅ Brad Stanfield vs David Sinclair on RESVERATROL
https://youtu.be/Hsk-TyjywR4
✅ David Sinclair's Original RESVERATROL Study: Amazing Discovery & Analysis
https://youtu.be/Js_l_G1x8V4
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✅ Suppress TOR by avoiding excess protein
How to Suppress TOR Pathway Naturally https://youtu.be/qo7D1I2OyL4
Protein Impact on Longevity Explained https://youtu.be/--LJqBzr-uI
How Much Protein EXACTLY You Need https://youtu.be/n8XVQd66fd8
✅ Integrate anti-aging foods that target longevity pathways.
Collagen for Longevity and Young Skin https://youtu.be/9Q3rnFpQWp
Collagen Deeper Analysis (Soon)
✅ Reduce inflammation by replacing cheap vegetable oils with healthy fats
Omega 3 Supplement and Foods https://youtu.be/PfS4cjph4kE
✅ Move or exercise soon after meals to burn off meal's glucose Yet to be released
✅ Cycle stress and cortisol Yet to be released
✅ Activate deep cleaning inside your body by integrating long fasting
✅ Intermittent Fasting:
Intermittent Fasting - How it Works? [PODCAST] https://youtu.be/kY29C9iLnXs
How to Do Intermittent Fasting: Complete Guide [PODCAST] https://youtu.be/tz-XeVnB62I
✅ Improve Your Sleep Quality Guide
https://www.youtube.com/watch?v=Nd75mUmFC9Y&list=PLDy7a8pPgo2-t6q3UQfaApYpCDcc9MOtj&index=5
✅ Increase the intensity of your exercise, but do it intermittently,
Cardio HIIT for Longevity https://youtu.be/WNo4fJpZiXA
✅ Take longevity supplements
Resveratrol Controversy Explained https://youtu.be/Hsk-TyjywR4
Taking Resveratrol Correctly: https://youtu.be/wsZ1Mj15fAQ
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Source description (no synthesized summary yet).
The host documents Dr. David Sinclair's current supplement protocol by synthesizing multiple interviews and sources to clarify which supplements he actually takes today, their specific doses, and administration methods, while addressing controversies around supplements like resveratrol.
- Sinclair's protocol has evolved over time (e.g., resveratrol delivery method changed from yogurt to olive oil to coconut yogurt), requiring synthesis of multiple sources to determine current practice
- Dose precision matters significantly—Sinclair corrected a major dose error on spermidine (1 gram capsules vs. 1-2 mg active ingredient), showing the importance of verification
- Resveratrol efficacy is contested with legitimate studies showing it may interfere with exercise benefits, requiring viewers to make informed decisions rather than blindly following
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Dr. David Sinclair currently takes vitamin D and K2 supplements as part of his daily protocol, with vitamin K2 being important because it directs calcium away from arteries and into bones where it is needed.
“I take vitamin D vitamin K2 K2 is a really important one which keeps the calcium out of your arteries and puts it into your bones where it's needed”
Sinclair takes metformin, a pharmaceutical drug, for two reasons: family history of diabetes (preventive/therapeutic indication) and evidence from multiple labs and tens of thousands of subjects in clinical trials showing it enhances benefits similar to fasting.
“I try to take a couple of Metformin pills for two reasons one is that my family has a history of diabetes and metforminism very effective at treating diabetes and even preventing it so I do that for disease reasons but also because the work of many Labs has pointed to um not just animals but tens of thousands of people in clinical trials benefiting from that drug which seems to enhance and mimic the benefits of fasting”
In Sinclair's own research, low-dose resveratrol performed better for longevity outcomes than high-dose resveratrol, suggesting an inverse dose-response relationship that contradicts the assumption that more is better.
“in Dr David Sinclair own study low Resveratrol worked better for longevity than high Resveratrol when I saw that I was pretty shocked”
Quercetin is a molecule related to resveratrol that suppresses the activity of senescent cells, which is why Sinclair supplements with it.
“I've added um quercetin which is a molecule related to Resveratrol which is also suppresses the activity of senescent cells”
Fisetin is a compound that was shown in 2003 and 2005 nature papers to extend lifespan in small animals (worms and flies), and has more recently been shown to be senolytic (kills senescent cells) in mice and possibly in humans based on human data.
“I'm testing out is physician f i s e t i n n because in we showed in 2003 and 2005 in two nature papers that it extends the lifespan of animals small animals worms and flies but nevertheless it's been now shown that it's analytic it kills off the senescent cells in the body at least in mice probably in humans based on some human data”
Metformin is best taken at night because it counteracts glucose-stimulating hormones (melatonin and growth hormone) that naturally increase blood glucose during sleep, thereby reducing nocturnal blood sugar elevation.
“metformin is very useful to my body before bedtime because it offsets the glucose stimulating hormones at night melatonin and growth hormone these two are natural hormones produced by the body and they are increasing the Sleep Quality they are good hormones for anti-aging however one of the things they are doing is increasing glucose at night so personally I found what Dr Sinclair I guess found himself that metformin helps to reduce the blood sugar at night”
Sinclair takes trimethylglycine (TMG) as a precaution to counter potential methyl depletion from NAD boosters like NMN, based on the concern that nicotinamide from NMN gets methylated into methyl nicotinamide and excreted, potentially draining the body's methyl groups.
“the reason that I take um glycine actually specifically trimethylglycine is is actually to counter what I think might be going on with an NAD booster but the thing with nicotinide mononucleotide nmn is that it has this nicotinamide group on it it hangs off the the main part of the chemical and it's the first bond to break and so we see in animals and even in humans that the levels of nicotin might go up quite rapidly after taking nmn or NR and two two high levels of nicotinamide are not good in part because the nicotinamide gets excreted through the kidneys and it's done so that happens because it becomes methylated into methyl nicotinamide”
Studies show that resveratrol supplementation can offset the beneficial effects of exercise in humans, creating a controversy about its use despite Sinclair's continued supplementation.
“you may have heard about controversies about Resveratrol for example these studies show that Resveratrol offset the beneficial effects of exercise in humans”
Trimethylglycine (also known as betaine) is beneficial for human cells, including protection against stress, is inexpensive, and has no known downsides according to Sinclair.
“the other thing is methyl glycine is also known as betaine uh which on human cells is very good for them including protecting them against stress so 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”
Sinclair takes one gram of NMN (nicotinamide mononucleotide) daily in the morning with water, timed with his natural circadian rhythm because taking it at night interferes with his sleep patterns.
“so nmn is is what I take each day I take a gram of it I know a gram is likely to be raising 180 levels during day I also try to time it with my natural circadian rhythm so NAD will go up during the morning getting ready um but if I take it at night what I find is that I'm actually starting to interfere with my sleep patterns”
Sinclair acknowledges uncertainty about whether TMG supplementation is actually necessary because the body has the capacity to synthesize methyl groups through its own metabolic pathways, which he studied in his PhD work in Australia 30 years ago.
“but the reason that I can't say for sure that it's necessary actually is that our bodies can make methyl groups there's a whole pathway in fact I did a PhD on it when I was in Australia 30 years ago”
Dr. Sinclair's supplement protocol has evolved over time across multiple interviews and formats, requiring synthesis of multiple sources to identify his current actual practice.
“if you've been following Dr David Sinclair you know that the update is supplement protocol from time to time and in each interview it gives another piece of his protocol”
Sinclair is advising a spermidine supplement company and has reviewed their human clinical trials, which he describes as 'really promising'.
“I am and I actually I advise that company it's the first supplement company I am advising and I did that because I wanted to look at the human clinical trials and they they look really promising as well”
Dr. Sinclair has been taking one gram of resveratrol daily since 2004, as confirmed in his 2022 interview, maintaining the same dose he reported in his 2019 book.
“I've been taking one gram of Resveratrol since 2004”
Spermidine supplementation effective active ingredient dose is 1-2 milligrams per day, not the 1 gram dose that Sinclair initially stated, which he later corrected in a comment.
“correction I said I take one gram of spermidine but the active ingredient in the capsules is one to two milligrams I apologize for the confusion”
Sinclair originally mixed resveratrol with yogurt as documented in his 2019 book, then changed to mixing it with olive oil about a year prior to his latest interview, and has now changed again to mixing it with coconut yogurt.
“he mentioned in 2019 that he mixes Resveratrol with yogurt about a year ago we changed that protocol and then began to mix Resveratrol with olive oil”
Sinclair recently added spermidine to his supplement protocol as an experimental supplement and is monitoring his InsideTracker metrics to assess its effects.
“just the last few months I've added that to my protocol and we'll have to see how my numbers look on inside tracker okay so that's not that's not something you've adopted and you're like I'm definitely sticking with it this is I'm adopted and I'm testing it out”
Sinclair no longer mentions TMG in his recent interviews and has likely stopped taking it, though the reasons are uncertain.
“now Dr David Sinclair didn't mention TMG in his last interviews as he stopped taking TMG your guess is as good as mine”
Dr. Brandt Stanfield published a video titled 'Why I Stopped Taking Resveratrol' citing exercise studies that show resveratrol interferes with exercise benefits, and Dr. Sinclair characterized this position as 'horse' in a Twitter comment.
“Dr Brandt Stanfield published a video called why I stopped taking Resveratrol mentioning those exercise studies on his Twitter account Dr David Sinclair commented on Stanfield video describing it as what would seem as horse”
There is a video that clarifies the confusion between Dr. Stanfield and Dr. Sinclair regarding resveratrol's efficacy and safety that viewers can use to make informed decisions about whether to supplement with resveratrol.
“luckily there is a video that clears that confusion between Dr stainfield and Dr David Sinclair I'm going to put a link to this video where we clarify this confusion so you can make up a decision for your own body about Resveratrol in your supplement stack”