David Sinclair’s 2025 REVISED Supplement Protocol | Critical Changes!!

Summary

Dr. David Sinclair's 2025 longevity routine blends well-researched supplements and medications to slow aging and optimize health. He continues using taurine, berberine, metformin, and rapamycin in a more cautious and tailored approach. Sinclair’s regimen includes a mix of vitamins, NMN, spermidine, resveratrol, and a sleep formula with melatonin. He’s reduced metformin use, replaced it with berberine, and takes rapamycin infrequently. Additionally, he maintains cardiovascular health with baby aspirin and cholesterol drugs. Sinclair’s evolving protocol reflects his ongoing exploration of age-related research and personal health management.

Takeaways

• 😀 Dr. David Sinclair started taking **Taurine** (2g/day) in 2023 for cardiovascular health, and his research shows it may extend lifespan. He still takes it but seems less enthusiastic about it in 2025.
• 😀 **Taurine** was previously tested at higher doses (2-5g/day), showing benefits in lowering blood pressure and improving cardiovascular health, potentially adding years to life.
• 😀 Sinclair takes **low-dose aspirin** (81mg/day) for cardiovascular protection, likely due to his genetic predisposition to high cholesterol. He still follows this routine in 2025.
• 😀 **Metformin** (1g daily) is used by Sinclair as an anti-aging drug. It mimics fasting benefits and has shown to improve lifespan in people with type 2 diabetes.
• 😀 By 2025, Sinclair has reduced his **Metformin** usage and replaced much of it with **Bourberine**, a supplement he finds more effective in replicating Metformin’s metabolic benefits.
• 😀 **Rapamycin**, once a promising drug for longevity, has fallen out of favor with Sinclair. Though he took it regularly in the past, he now only uses it about four times a year due to disappointing results in human trials.
• 😀 Dr. Sinclair's morning routine includes a variety of supplements such as **NMN** (1g), **Spermidine** (1-2mg), **Resveratrol** (1g), **Fisetin** (500mg), and **Nattokinase** (6,000–12,000 units).
• 😀 Sinclair's regimen includes **Bourberine** (500-1,000mg twice a day) before meals, targeting metabolic health, with a focus on **Vitamin D** and **Vitamin K2** for overall health.
• 😀 For sleep, Sinclair takes **Melatonin** (5mg) and **L-theanine**, which are part of his evening routine to improve sleep quality.
• 😀 The main goal of Dr. Sinclair’s supplement routine is to slow aging and enhance longevity through a mix of supplements and medications that target various aspects of aging, including cellular repair, metabolism, and cardiovascular health.

Q & A

What supplements does Dr. David Sinclair take in the morning as part of his longevity routine?

Dr. David Sinclair takes the following supplements in the morning: 1g of NMN, 2g of Taurine, 1-2mg of Spermidine, 6,000-12,000 units of Nattokinase (on an empty stomach), 1g of Resveratrol (with yogurt), and 500mg of Fisetin (without quercetin).

How does Dr. Sinclair's routine involve the use of Berberine?

Dr. Sinclair takes Berberine 500-1,000mg twice a day before meals. He has replaced much of his metformin dosage with Berberine, particularly for its benefits in improving metabolic health and mimicking the effects of fasting.

Why does Dr. Sinclair take Vitamin D and Vitamin K2?

Dr. Sinclair takes Vitamin D and Vitamin K2 as part of his daily routine to support overall health. Although the exact doses are not mentioned, these vitamins are known to support bone health and cardiovascular function.

What is the role of Metformin in Dr. Sinclair's regimen, and has it changed over time?

Dr. Sinclair takes 1g of Metformin most days of the week, primarily for its potential to enhance longevity and mimic the benefits of fasting. However, by mid-2025, he reduced the frequency of Metformin use and replaced much of it with Berberine.

Does Dr. Sinclair still take Rapamycin, and if so, how often?

Dr. Sinclair takes Rapamycin on an off-and-on basis, approximately four times a year. He has become less enthusiastic about it due to recent studies showing limited effects on human epigenetic aging, which led him to scale back its usage.

What medical health conditions does Dr. Sinclair manage with medications?

Dr. Sinclair uses medications primarily to address his genetic cholesterol issues and support heart health. He takes a cholesterol-lowering drug and low-dose baby aspirin (81mg daily) as part of his ongoing health maintenance.

How does Dr. Sinclair incorporate supplements to improve sleep quality?

Dr. Sinclair uses a sleep formula that includes Melatonin (5mg) and L-Theanine to improve sleep quality, helping to regulate circadian rhythms and promote deeper rest.

What is Dr. Sinclair's stance on the use of Taurine, and how does it fit into his longevity routine?

Dr. Sinclair considers Taurine to be an important supplement for longevity. He takes 2g daily and believes it has a beneficial impact on cardiovascular health and lifespan extension, although his enthusiasm has slightly decreased in recent years.

Why has Dr. Sinclair reduced his use of Metformin and switched to Berberine?

Dr. Sinclair has reduced his use of Metformin due to the growing evidence suggesting that Berberine may be as effective, or more effective, for metabolic health, especially for mimicking the benefits of fasting and supporting longevity.

What insights has Dr. Sinclair shared about the use of Rapamycin and its impact on human aging?

Dr. Sinclair was once enthusiastic about Rapamycin due to its potential to extend lifespan, but recent studies have shown that it has minimal effects on the epigenetic age in humans. As a result, he has significantly reduced its usage, taking it only a few times a year.