David Sinclair is Professor of Genetics and Director of the Center for Aging Research at Harvard University. He became known to the public for his New York Times bestseller on healthy aging, "The End of Aging" (English version: "Lifespan. The Revolutionary Science of Why We Age - and Why We Don't Have To"). Here we present his longevity routine and explain which nutrients are particularly safe and scientifically sound.
David Sinclair's routine at a glance
David Sinclair is considered the forerunner of aging and longevity research and is heavily involved with nutritional supplements. He speaks openly about what medications and supplements he takes himself.
Here's an overview of David Sinclair's longevity routine:
- Spermidine
- NAD+ booster: nicotinamide mononucleotide (NMN)
- Trimethylglycine (TMG, betaine)
- Resveratrol
- Vitamin D3
- Vitamin K2
- Diabetes drug
- Quercetin and fisetin
- Low dose aspirin
- Alpha lipoic acid (ALA)
- Coenzyme Q10 (coQ19)
1. spermidine: 1 mg per day
Our opinion: We are convinced
Increased intake of spermidine protects against cardiovascular disease, cancer, and metabolic disease, and preserves memory. The reason for this is that spermidine stimulates the autophagy stimulates. Autophagy is the body's cell rejuvenation and clean-up process that breaks down or repairs damaged components of the cell. This keeps cells healthy and protects them from disease. In addition, supplementation with spermidine has been shown to prevent hair loss and strengthen hair growth hair growth.
2. nicotinamide mononucleotide (NMN): 1 g per day.
Our opinion: We prefer niacinamide, which is approved in the EU and proven to be safe.
NMN, just like niacinamide, isa precursor of the endogenous molecule NAD+ and is therefore also called NAD+ booster .NAD+ is the fuel of the mitochondria. The molecule thereby ensures healthy cell functionto protect our body against aging and disease and to strengthen our muscles.
NMN has been shown in promising animal studies that it can slow down numerous aging processes through its NAD+ booster function.
However, NMN is not approved as a food supplement in the EU. Therefore, we prefer the approved and proven safe NAD+ booster niacinamide.
3. TMG (Trimethylglycine or Betaine): 500 mg per day.
Our opinion: We are convinced.
As a methyl group donor, TMG is essential for controlling gene expression. Since our DNA always contains the entire blueprint for all cells in our body, it is important that specific functions are "muted. For example, the cell knows whether it is a skin cell or a brain cell.
In addition, when NAD+ boosters such as niacinamide are taken, they should always be combined with TMG because NAD+ boosters contain methyl groups consume.
4. resveratrol: 1 g per day
Our opinion: We are not convinced (yet). We are waiting for studies to show whether the positive or negative effects of resveratrol outweigh the negative effects.
Resveratrol is a stilbenoid found in grapes and belongs to the antioxidants. Studies have shown that resveratrol can reduce the risk of heart disease, cancer and neurodegeneration.
About 20 years ago, the theory was popular that supplements containing antioxidants could prolong life by reducing free radicals. For the past 10 years or so, the scientific community has overwhelmingly agreed that this theory is wrong. The opposite may be true. Many antioxidants can increase increase mortality. Too many free radicals can have negative effects, but too few free radicals can also. Finally, free radicals can stimulate hormesis. Hormesis is a repair and protection mode of our cells that is activated by mild stress, according to the motto: what doesn't kill me makes me stronger. Antioxidants, including resveratrol, dampen this process.
It is not yet clear whether the negative effects of reduced hormesis or the positive effects of resveratrol outweigh of resveratrol outweigh the negative effects.
5. prescription diabetes drug: 800 mg per day
Our opinion: Metformin is a prescription drug that should only be prescribed by treating physicians/doctors.
Studies show that diabetics who take metformin actually live longer compared to healthy non-diabetics who do not take metformin.. This is not the case with other diabetes medications.
However, taking metformin can have side effects. In the short term, metformin can cause diarrhea and gastrointestinal discomfort. In the long term, metformin can decrease the absorption of vitamin B12. In addition, a population study from Denmark has shown that birth defects may occur if the father takes metformin in the year before conception.
6. vitamin D3: 0.12 mg per day
Our opinion: We are convinced
Vitamin D3 is essential for the normal function of our immune system and contributes to the normal function of bones, teeth and muscles by absorbing and storing calcium and phosphorus.
Many organs and tissues of the body have receptors for vitamin D3, suggesting important functions beyond muscle and bone health.
Studies show that higher levels of vitamin D3 are associated with significantly lower rates of cancer, low risk of cardiovascular disease, and fewer negative emotions. In addition, increased intake of vitamin D3 has been with a lower risk of all-cause mortality. associated.
7. vitamin K2: 0.25 mg per day
Our opinion: We are convinced
Vitamin K2 promotes the storage of calcium in bones, preventing calcium deposition in blood vessels and kidneys. An adequate supply of vitamin K2 thus improves bone quality, reduces bone fractures and vascular calcification. In addition, an increased intake of vitamin K2 is associated with a lower risk of all-cause mortality. associated.
8. Low-dose aspirin: 83 mg per day.
Our opinion: We are not convinced
It's long been said that low-dose aspirin could reduce inflammation, lower heart attack risk, and perhaps reduce cancer risk. A recent study involving nearly 20,000 participants over 5 years, however, showed that low-dose aspirin neither reduced cardiovascular disease nor improved survival.
9. Quercetin and fisetin: 500 mg
Our opinion: We are not (yet) convinced
Quercetin and fisetin are flavonoids found in vegetables and fruits. They are often called "senolytics" because it is believed that they can can eliminate senescent cells and thus have a health-promoting and life-prolonging effect.
Senescent cells are cells that accumulate during aging and secrete substances that damage normal healthy cells. Therefore, they are also called "zombie cells".
Since there are not yet sufficient studies in humans, we recommend taking quercetin and fisetin through food (e.g., strawberries, blueberries, broccoli). Fisetin is not approved as a food supplement in the EU.
10. alpha lipoic acid (ALA)
Our opinion: We are not convinced
Alpha lipoic acid is an antioxidant. The hype about antioxidants has not been scientifically proven and we advise caution when taking high doses of antioxidants. Over the past two decades several large-scale studies have shown that antioxidants do not slow aging or reduce mortality.
Note: In more recent interviews (from 2022), David Sinclair also stopped mentioning ALA intake.
11. coenzyme Q10 (coQ10)
Our opinion: We are not convinced
Coenzyme Q10 is an antioxidantthat may improve mitochondrial function. There is sufficient scientific evidence that coenzyme Q10that coenzyme Q10 can extend lifespan.
Note: In more recent interviews (from 2022), David Sinclair also stopped mentioning taking coenzyme CoQ10.
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Copyright Photo: Dave Asprey
