David Sinclair Supplements: 2026 Protocol & Guide
David Sinclair Supplements: 2026 Protocol & Guide
Last updated January 2026
If you are interested in longevity science, you have probably heard of Dr. David Sinclair. As a Harvard Medical School genetics professor and author of Lifespan, Dr. Sinclair has become the face of modern biohacking. His personal protocol—a mix of cutting-edge supplements, prescription drugs, and lifestyle habits—is one of the most searched-for health regimens in the world.
You can learn more about his work directly at Dr. David Sinclair's website.
But there is a catch: Dr. Sinclair constantly updates his routine based on new research. What he took in 2020 isn't exactly what he takes in 2026.
At BodySpec, we believe in data over hype. While we don't prescribe treatments, we do specialize in precise health measurement. We've analyzed the latest interviews, publications, and updates to compile the most accurate, up-to-date breakdown of Dr. Sinclair's 2026 supplement protocol.
Disclaimer: This article is for informational purposes only. Dr. David Sinclair does not endorse any specific supplement brands. Always consult your doctor before starting any new supplement or medication.
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The Core "Big Three" of the Sinclair Protocol
These three compounds form the foundation of Dr. Sinclair's daily routine. They target the hallmarks of aging: mitochondrial dysfunction, genomic instability, and cellular senescence.
1. Nicotinamide Mononucleotide (NMN)
- Dosage: 1,000 mg (1 gram) daily
- Timing: Morning
- Method: Dissolved in water or taken with yogurt (for absorption)
Why he takes it:
NMN is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a critical coenzyme found in every cell. NAD+ levels drop naturally as we age, leading to lower energy and reduced ability to repair DNA.
- Mechanism: Boosts NAD+ levels, fuels sirtuins (protein guardians of the genome), and mimics the cellular benefits of fasting.
- Sinclair's Take: He prefers NMN over Nicotinamide Riboside (NR). While both effectively raise NAD+, some comparative studies suggest NMN may have distinct advantages in tissue-specific uptake and physiological effects.
2. Resveratrol
- Dosage: 1,000 mg (1 gram) daily
- Timing: Morning
- Method: Mixed into high-fat yogurt or olive oil
Why he takes it:
Resveratrol is a polyphenol found in red wine and grapes. Think of it as the "accelerator pedal" for sirtuin genes.
- Mechanism: Activates SIRT1, a gene associated with longevity and DNA repair.
- Crucial Tip: Resveratrol is "hydrophobic"—it doesn't dissolve in water. If you take it with just water, bioavailability is significantly reduced. Sinclair rigorously mixes his with a fat source (like yogurt/curd) to ensure maximum absorption.
3. Spermidine
- Dosage: 1 mg – 2 mg daily (often derived from wheat germ)
- Timing: Morning
Why he takes it:
Spermidine is a polyamine that triggers "autophagy"—the body's cellular recycling process.
- Mechanism: It mimics the effects of fasting by telling cells to clear out damaged proteins and old organelles. Read more about autophagy and metabolic health to understand why this process is vital.
- Food vs. Supplement: While Sinclair takes a supplement, he also emphasizes eating spermidine-rich foods like aged cheese, mushrooms, and soy products.
Supporting Players: Vitamins & Methyl Donors
Dr. Sinclair adds these to support the "Big Three" and prevent potential side effects.
Trimethylglycine (TMG or Betaine)
- Dosage: 500 – 1,000 mg daily
- The Logic: Taking high doses of NMN requires your body to use methyl groups to process it. This can deplete your natural methyl pool, theoretically affecting DNA regulation. TMG acts as a "methyl donor" to replenish this supply and keep homocysteine levels safe.
Vitamins D3 & K2
- Dosage: 4,000 – 5,000 IU (D3) + 180–360 mcg (K2)
- The Logic: Essential for bone density, heart health, and immune function. Vitamin K2 helps direct calcium to your bones rather than allowing it to calcify in your arteries.
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New & Emerging Additions (2025-2026 Updates)
Over the last 18 months, Dr. Sinclair has refined his list, adding new compounds and dropping others.
Fisetin (The "Zombie Cell" Killer)
- Dosage: 500 mg daily (yogurt recommended)
- Role: Fisetin is a potent "senolytic"—a compound that identifies and eliminates senescent cells. These are "zombie cells" that stop dividing but refuse to die, secreting inflammatory chemicals that age the cells around them.
- Shift: Sinclair appears to have replaced Quercetin with Fisetin in recent discussions, citing stronger data for Fisetin's potential to eliminate senescent cells and support longevity. While many senolytic protocols involve intermittent "pulsing" (e.g., 2–3 days per month), Sinclair has publicly stated he takes this daily, though users should consult their own providers as research evolves.
L-Taurine
- Dosage: 2 grams daily
- Role: Following a major 2023 study published in Science showing Taurine deficiency drives aging in mammals, Sinclair added this amino acid to his stack. It supports mitochondrial health, hydration, and exercise performance.
Pharmaceuticals & Prescription Drugs
Note: Metformin and Rapamycin are prescription medications. Low-dose aspirin is available over-the-counter but is included here as a pharmaceutical intervention. Dr. Sinclair takes all of these under specific medical supervision. Do not use without consulting a doctor.
| Drug | Sinclair's Dosage | Purpose |
|---|---|---|
| Metformin | 1,000 mg (1 gram / Evening) | Improves insulin sensitivity; mimics calorie restriction. Note: He skips this on workout days. |
| Rapamycin | Undisclosed | Inhibits mTOR to boost autophagy. He takes this intermittently. |
| Low-Dose Aspirin | 81 - 83 mg | Anti-inflammatory and blood flow support. |
Why skip Metformin on workout days?
Research suggests that Metformin can blunt the mitochondrial adaptations normally gained from aerobic exercise, effectively cancelling out some of the benefits of your workout.
What He Stopped Taking (or takes less of)
- Quercetin: Largely replaced by Fisetin.
- Sugar & Simple Carbs: Not a supplement, but arguably the most important removal. He strictly limits sugar to keep insulin low and mTOR suppressed.
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FAQs: Common Questions About the Sinclair Protocol
How much does this regimen cost?
The full protocol can range from $150 to $400+ per month, depending on the quality of NMN and brand choices. NMN and Resveratrol typically make up the bulk of the cost.
Can I just eat foods instead?
You can, but reaching these dosages is nearly impossible through diet alone.
- To get 1g of Resveratrol (at ~5.8mg/L in the richest red wines), you'd need to drink roughly 170+ bottles of wine daily.
- To get 1g of NMN, you'd need to eat an impractical amount of broccoli. Research on NMN levels in vegetables confirms that achieving pharmacological doses through diet is biologically unfeasible.
Supplements are used to reach "pharmacological" doses that trigger survival circuits.
Is NMN safe?
Human safety trials on NMN (up to 1200mg/day) have generally shown it to be safe and well-tolerated. However, its regulatory status is complex. In late 2022, the FDA classified NMN as an investigational drug, technically removing it from the definition of a dietary supplement. However, enforcement has been discretionary, and more recent 2025 updates and legal challenges have clarified that NMN remains lawful for sale in dietary supplements in many contexts. Always check for current high-quality sourcing assurance.
The BodySpec Perspective: Measure What Matters
Dr. Sinclair is famous for saying, "You can't manage what you don't measure." He doesn't just take pills; he tracks his biomarkers religiously.
If you are investing in longevity protocols involving NMN or Metformin, you need to know if they are working.
Key Metrics to Track:
- Visceral Fat: High visceral fat accelerates aging. A DEXA scan is the gold standard for measuring this deep, inflammatory fat.
- Bone Mineral Density (BMD): Longevity isn't just about living longer; it's about staying break-free. Monitoring bone density is critical as you age.
- Note: BodySpec DEXA scans provide a highly accurate measurement of bone density to help you spot trends and optimize your health regimen. However, these scans are non-diagnostic and cannot be used to clinically diagnose osteoporosis or osteopenia.
- Lean Muscle Mass: Sarcopenia (muscle loss) is a major risk factor later in life. Track your lean mass to ensure your protocol supports muscle maintenance.
Book a Dexa Scan Near You to establish your baseline today. Before adding complexity to your routine, start with clarity about your body.
