My Supplement Stack – Dr David Sinclair

 

Dr. David Sinclair is a world-renowned Professor of Genetics at Harvard Medical School and the leading authority on longevity science. He is Founder of Lifespan.com and multiple biotechnology companies, Co-Chief Editor of the journal Ageing, and bestselling author of ‘Lifespan: Why We Age - And Why We Don’t Have To’.

He recommends the following as essential in his supplement stack (source: https://youtu.be/DnvWAP99r3Y?si=NntNzR2k97TiFT5P)

NMN - may support energy production, cellular repair, metabolic health, and potentially slow age-related decline by boosting NAD+ levels. NMN Supplements UK | High Purity Nicotinamide Mononucleotide Powder – Voyager Life Limited

Resveratrol – Resveratrol is a natural compound found in foods like red grapes, blueberries, peanuts, and red wine. It’s often discussed in the context of health and longevity because of its antioxidant and anti-inflammatory properties. Resveratrol 150mg 90 Capsules – Voyager Life Limited

Metformin – Good for Lowering blood sugar, improving insulin sensitivity, Reducing HbA1c, helping with prediabetes, Managing Polycystic ovary syndrome PCOS), Mild weight reduction in some people. There’s also ongoing research into longevity and healthy aging.

Berberine - Berberine is a plant compound used in traditional Chinese and Ayurvedic medicine. Evidence suggests it may help to Lower blood sugar, improve insulin resistance, reduce triglycerides and LDL cholesterol, Support modest weight loss & improve some markers of metabolic syndrome

Spermidine – Autophagy is your cells’ cleanup/recycling system. It removes damaged proteins and mitochondria that accumulate with aging. Spermidine appears to stimulate this process.

Glycine – Glycine is a non-essential amino acid your body uses for: Collagen production, Nervous system signalling, Detoxification, Creatine and glutathione synthesis and Sleep regulation

Vitamin K2 - Vitamin K2 helps direct calcium to the right places: Into bones and teeth and away from arteries and soft tissues. That’s why it’s often discussed for: Bone strength, Cardiovascular health & Healthy aging Vitamin K2 MK7 100ug 120 Capsules – Voyager Life Limited

Niacin B3 - Niacin has long been used medically because it can Raise HDL (“good”) cholesterol, Lower triglycerides & Lower LDL somewhat. Therefore, historically it was prescribed for dyslipidaemia before statins became dominant. Vitamin B Complex Daily 120 Capsules – Voyager Life Limited

 

What Dr David Sinclair Says in the Video:

To expand on this in the YouTube interview/video, David Sinclair shares a broad “longevity” approach that combines supplements, diet, fasting, exercise, and stress/adaptation strategies. He avoids giving a complete public list because, as he says, people would “go crazy” over it, but he does reveal many of the core pieces.

Link to the video: (https://youtu.be/DnvWAP99r3Y?si=BfkTjcyfx46RxahC)  

Here’s the main takeaway from the supplement stack portion of the video:

Core supplements he discusses

• NMN (Nicotinamide Mononucleotide)
  This is one of his main longevity supplements. Sinclair says NMN raises NAD+ levels, which support sirtuins and cellular energy/repair systems. He says he and his father have taken it for over a decade.
  He mentions human studies showing improved inflammation markers, cholesterol, and metabolic health.
• Resveratrol
  He discusses resveratrol extensively as a plant polyphenol that activates longevity pathways (especially sirtuins).
  A notable point from the interview: he says “pulsing” compounds may work better than taking them daily forever. In mouse studies, resveratrol every other day sometimes worked better than daily dosing.
• Metformin
  He still talks positively about metformin for longevity/metabolic health, but he also notes drawbacks:
  • it may blunt muscle gains and exercise adaptations,
  • so timing matters,
  • and he implies he’s more selective with its use now.
• Vitamin B3 / Niacin
  Later in the interview he mentions using relatively high-dose niacin to lower his elevated Lp(a), a cardiovascular risk marker.
  He warns it can cause flushing and says he gradually adapted to it.
• Glycine

He mentions glycine briefly as one of the amino acids he thinks may support healthy aging. He ties it to:

• • one-carbon metabolism
  •  DNA methylation
  •  and overall longevity biology.

Broader philosophy behind the stack

Sinclair repeatedly emphasizes that supplements are only one part of the picture. His bigger framework is:

• trigger the body’s stress-response / survival pathways,
• avoid constant comfort and overfeeding,
• and create cycles of challenge + recovery (“pulsing”).

He says lifestyle probably accounts for 80–90% of aging rate.

Diet and lifestyle habits he pairs with supplements

He says he now:

• rarely eats meat,
• rarely drinks alcohol,
• focuses on fresh, minimally processed foods,
• prefers organic, when possible,
• eats lots of colourful plant foods rich in polyphenols,
• practices fasting/time restriction,
• and exercises regularly.

He particularly praises:

• blueberries,
• cruciferous vegetables,
• polyphenol-rich foods,
• and “eat the rainbow” style eating.

Other tools he mentions

He also briefly says he uses:

• red-light therapy / red-light cap for hair and mitochondrial support,
• fasting,
• hermetic stressors,
• and biomarker testing (especially Lp(a)).

Important context / caveats

Sinclair is influential but also controversial in longevity circles. Some of the compounds he promotes (especially NMN and resveratrol) have:

• promising mechanistic data,
• mixed human evidence,
• and ongoing debate about long-term benefits.

He repeatedly frames much of this as experimental and evolving rather than settled medical advice.