David Sinclair Supplements and Protocol

David Sinclair is one of the most talked-about scientists in the world of ageing and longevity. His supplement protocol has influenced millions of people who want to live healthier for longer. But what does his routine actually involve, why does he follow it, and how much of it is backed by real human science?

This article explains David Sinclair’s supplements and protocol in simple terms, separates evidence from hype, and helps you decide what may or may not be relevant for you.

Who Is David Sinclair and Why Do People Listen to Him?

David Sinclair is a Professor of Genetics at Harvard Medical School and a leading researcher in ageing biology. His work focuses on why we age and how cells lose their ability to repair themselves over time.

He became widely known after publishing research on NAD+, sirtuins, and cellular ageing, and later through his book Lifespan. His ideas helped bring supplements like NMN into the mainstream.

Dr Sinclair often explains ageing as a loss of cellular information, not just wear and tear. In his words:

“Ageing is a disease, and that disease is treatable.”

This idea sits at the heart of his supplement protocol.

The Core Idea Behind Sinclair’s Protocol

David Sinclair’s approach is not about one magic pill. It is built around three main ideas:

1. NAD+ levels decline with age

2. Sirtuins help protect and repair cells

3. Mild stress can activate longevity pathways

His supplements are designed to support these systems, while lifestyle habits provide the foundation.

NMN: The Centrepiece of the Protocol

What Is NMN?

NMN (nicotinamide mononucleotide) is a compound the body uses to make NAD+, a molecule every cell needs to produce energy and repair damage.

NAD+ levels decline as we age. Research suggests that by middle age, NAD+ levels may be 30–50% lower than in young adulthood.

This is why NMN has become so popular in longevity research and why Sinclair includes it in his routine.

You can explore NMN options in the NMN supplements collection.

How NMN Works in the Body

NMN works by restoring NAD+ through natural recycling pathways. Once absorbed, NMN is converted into NAD+, which then supports:

• mitochondrial energy production

• DNA repair

• metabolic regulation

This process is explained in detail in how NMN works.

Human studies show NMN supplementation can raise NAD+ levels within weeks, especially in blood and muscle tissue.

Sinclair’s NMN Intake

David Sinclair has publicly stated that he takes NMN daily. He has mentioned doses around 1 gram per day, although he has also stressed that this is personal, not a universal recommendation.

Many people choose high-strength options such as NMN Pro 1000 or powdered formats like ProHealth NMN Pro Powder from the ProHealth range.

Resveratrol: Activating Longevity Pathways

Resveratrol is a polyphenol found in red grapes and berries. Sinclair includes it because it helps activate sirtuins, proteins linked to longevity and stress resistance.

Resveratrol does not boost NAD+ directly. Instead, it helps cells respond better to stress and inflammation.

The relationship between NMN and resveratrol is explained in NMN vs resveratrol.

Dr Sinclair has explained this relationship simply:

“NMN provides the fuel, resveratrol helps switch on the defence systems.”

Metformin and Prescription Components

Sinclair has also spoken openly about taking metformin, a prescription drug used for type 2 diabetes. Metformin improves insulin sensitivity and may mimic some effects of calorie restriction.

It is important to note:

• Metformin is not a supplement

• It requires medical supervision

• It is not appropriate for everyone

This part of Sinclair’s protocol should not be copied without a doctor’s advice.

Aspirin, Vitamin D, and Supporting Supplements

Sinclair has mentioned using low-dose aspirin and vitamin D, mainly for cardiovascular and bone health. These are not unique to his protocol and are commonly used by many adults.

Again, these choices depend on individual health needs.

Why NAD+ Matters So Much

NAD+ is involved in hundreds of processes inside the body. It helps cells:

• turn food into energy

• repair DNA

• regulate inflammation

This is why NAD+ is central to ageing research and why NMN is often compared with alternatives in NMN vs NR vs NAD+.

Direct NAD+ products also exist, such as NAD Gold, but many researchers believe precursors like NMN are more practical for long-term use.

You can explore these options in the NAD+ supplements collection.

The Foundation of the Protocol

Sinclair is clear that supplements only work on top of lifestyle habits.

Exercise

Exercise increases NAD+ demand and activates repair pathways. It is one of the strongest longevity tools available.

Fasting and Meal Timing

Sinclair practices intermittent fasting. Mild calorie stress activates sirtuins and improves metabolic health.

Sleep

Sleep is essential for DNA repair and hormone balance. No supplement can replace poor sleep.

These principles are explained further in how to increase NMN naturally.

What the Science Supports (and What It Doesn’t)

What We Know

• NMN raises NAD+ in humans

• Exercise improves mitochondrial health

• Metabolic health strongly predicts ageing outcomes

What Is Still Unclear

• Long-term daily NMN use over decades

• Whether higher NAD+ always equals better outcomes

• Cancer-related questions in high-risk groups

These uncertainties are discussed in can NAD supplements really help with anti-aging.

Why Some People Stop Taking NMN

Interestingly, even people deeply interested in longevity sometimes stop NMN. A balanced explanation is shared in why I stopped taking NMN.

Common reasons include:

• benefits plateauing

• cost vs value

• preference for lifestyle-first approaches

Stopping does not mean NMN “doesn’t work”.

How Long Does NMN Take to Work?

Most studies and user reports suggest 2–8 weeks before noticeable effects. Energy and recovery are often the first changes people notice.

This timeline is explained in how long it takes for NMN to work.

Choosing an NMN Supplement

Quality matters. NMN products vary in:

• purity

• dosage

• delivery format

Well-known options include:

• Double Wood NMN

• Jarrow Formulas NMN

• DNA Sports NMN

• Liposomal NMN

Doctor-reviewed comparisons are available in best NMN supplements of 2026 according to doctors.

What About NR Instead of NMN?

Some people choose NR (nicotinamide riboside), another NAD+ precursor. NR works slightly differently but aims for the same goal.

You can explore this option in the NR supplements collection.

Is Sinclair’s Protocol Right for Everyone?

No.

David Sinclair’s protocol is:

• research-driven

• personalised

• not a prescription for the general public

It may suit:

• adults over 40

• people with metabolic decline

• those who understand limits and uncertainty

It may not suit: 

• younger, healthy individuals

• people expecting dramatic results

• anyone unwilling to prioritise lifestyle first

Final Thoughts

David Sinclair’s supplements and protocol have helped reshape how people think about ageing. The focus on NAD+, sirtuins, and cellular repair is scientifically grounded, but it is not a shortcut.

The most important message from Sinclair himself is often missed:

Supplements support longevity — they do not replace good habits.

NMN, resveratrol, and related compounds may help some people, but the foundation remains sleep, movement, nutrition, and stress management.

If you approach Sinclair’s protocol with curiosity, realism, and flexibility, it can be a useful framework — not a rulebook.