What most of us would give to relive our youth? Have we uncovered the fountain of youth in its entirety and how to anti-age? After successfully slicing through various aspects of aging, current anti-aging experts promote early prevention as the most effective way to prolong youth’s glory. Delaying the aging process in its tracks may be more feasible than you believe. Dr. Sinclair’s strategy is one of the most discussed and hyped anti-aging regimens in the 21st century.
Dr. David Sinclair’s primary research interest is in the epigenetics of aging, with a particular emphasis on reversing aging via NAD+ metabolism and sirtuins and NAD+ precursors such as NR and NMN resveratrol. Dr. Sinclair has also published his book and is New York Times best-selling book on aging, “Lifespan: Why We Age – And Why We Don’t Have To” delves deeper into those subjects. Learn more about his strategy for anti-aging here in the article.
David Sinclair is regarded as the leading expert in anti-aging due to his decades of research in the field. His publications have been cited over 77,000 times all over the world. So, what compounds do Dr. Sinclair suggests to anti-age and live longer? We will go through the details of such molecules with proven facts in his publications.
The Anti-Aging Molecules
- Nicotinamide mononucleotide (NMN).
- Nicotinamide Ribose (NR).
NAD+ levels are known to decline with age. Two NAD+ precursors, NR and NMN, have been investigated in greater detail than the others.
Nicotinamide mononucleotide (NMN) and Anti-Aging
NMN is a member of the nucleotide family of chemical compounds found in the majority of the foods we eat. NMN is a precursor of NAD+, a critical metabolic molecule required for many proteins to function properly, such as guarding and repairing our DNA and epigenome. Dr. Sinclair mentions on page 304 of his book Lifespan that he takes NMN and resveratrol every morning, frequently blended into his yogurt. NMN has been proven in animal experiments to slow numerous elements of aging. (1) (2) (3) (4). Simply put, increased NMN levels indicate increased NAD levels. The following benefits can be obtained for NMN consumption.
1- Anti-aging Benefits
According to Harvard geneticist David Sinclair, raising NAD levels in people will reduce aging and delay age-related disease. Sinclair’s group is leading NMN research in the hope of increasing NAD levels. It also helps in
- NMN stimulates the activity of a family of molecules known as sirtuins, which are engaged in a complex anti-aging mechanism. NMN selectively stimulates the activity of the SIRT1 gene. Low levels of sirtuins have been linked to aging and age-related disorders, but high sirtuin levels promote female fertility.
- Telomere shortening is one of the hallmarks of aging. As an organism matures, telomeres shorten due to chromosome duplication, resulting in cell death. NMN increases telomere lengths, helping as an anti-aging agent.
- In the most recent research of 2021, the role of nicotinamide mononucleotide (NMN) in human mitochondria is being investigated by Japanese researchers. By enhancing mitochondrial metabolism, increasing nicotinamide adenine dinucleotide (NAD+) levels with NMN may help in anti-aging.
2- Reduces Physiological Aging
Human studies using NMN, the precursor to NAD+, demonstrated an overall improvement of linked losses (eyes, weight, energy, physical activity, and so on) and demonstrated the preventive and therapeutic potential of NMN as effective anti-aging therapies in the laboratory and in the field.
3- Cognitive Benefits Of NMN
Despite accounting for only 2% of total body mass, the human brain consumes 20% of total body oxygen at rest. Cerebral blood flow to active brain areas ensures that the brain receives the necessary oxygen and nutrients to perform its duties. As a result, cerebral blood flow must be unobstructed in order for the brain to function at its optimal level. Researchers have discovered that administering neuronal growth factor (NMN) to old mice improves brain function by boosting brain blood vessel dilatation and blood flow to the brain.
4- Improves Insulin Sensitivity
Insulin sensitivity is a term that refers to the sensitivity of the body’s cells to insulin. Increased insulin sensitivity enables cells to utilize blood glucose more efficiently, resulting in decreased blood sugar levels. In comparison, insulin sensitivity is a risk factor for type 2 diabetes and weight gain. The Washington University School of Medicine in St. Louis has released research demonstrating for the first time that NMN improves prediabetic women’s muscle insulin sensitivity.
5- NMN Helps to Anti-age
NAD+ is required for cell activity and survival. Aging reduces NAD+ levels, which are connected to metabolic problems, cancer, and neurological diseases. Like aging, UV radiation from the sun can deplete NAD+. By supplementing the body with NAD+ boosters like NMN, we can help to anti-age the skin as per human-based research.
6- Improves Muscles Health
A study conducted in Tokyo University proves that oral administration of 250 mg of NMN daily to males over the age of 65 considerably boosted their NAD+ levels and improved their muscle function. This shows that supplementing NMN also helps to anti-age by boosting muscular performance. Thus, while 250 mg daily may be a beneficial dose for older adults, research in Japanese men found that doses up to 500 mg are well tolerated.
7- Enhances Eye Function
NAD+ deficiency results in fast neurodegeneration and vision loss in the eye. Replenishing NMN has the potential to avert unfavorable outcomes and restore vision. According to a study, long-term NMN supplementation improves ocular function and tear production considerably. Another study demonstrated that NMN may help preserve eye cells and reduce inflammation in dry eye illness by inducing DNA maintenance and the production of a health-promoting protein.
How To Take NMN?
Because the majority of human cells are unable to acquire NAD directly, they must synthesize it on their own. On the other hand, NMN is capable of rapidly entering cells in the small intestine, liver, pancreas, and fatty tissue. Within 3-5 minutes, mice absorb NMN from the small intestine into the circulation. NMN is transported to tissues and transformed to NAD within 15 minutes. Small amounts of NMN are present inside certain foods like broccoli, cucumber, avocados, cabbages, tomatoes, etc. While these veggies contain trace amounts of NMN, it would be difficult to consume enough of them to effectively enhance NAD levels. So, supplement consumption would be a better option.
1000 mg of NMN is a high dose. 250–500 mg is also adequate to reap the benefits of NMN’s health- and longevity-promoting properties. Indeed, research conducted on humans with NMN employs 250 mg daily.
It’s worth noting that David Sinclair uses NMN rather than NR (another frequently promoted “longevity” supplement). Despite widespread buzz on the internet, NR does not significantly increase the life span.
Nicotinamide Ribose (NR)
Nicotinamide riboside is a vitamin B3 like niacin and niacinamide. It is found in meat, milk, and fruits. It appears to be very effective at raising NAD+ levels like other anti-aging molecules, therefore supplementing the body with NR has quickly become popular. Nicotinamide riboside boosts blood NAD+ levels up to 2.7 times as per animal studies. NR helps the body in the following ways,
8- As Anti-aging Agent
NAD+ activates enzymes that may help promote healthy aging. As already known sirtuins have been shown to repair damaged DNA, increase stress resistance, reduce inflammation, and promote healthy aging. Another class of enzymes is poly (ADP-ribose) polymerases (PARPs), which are responsible for DNA repair. Increased PARP activity has been linked to decreased DNA damage and a longer lifespan in studies.
9- Heart Health Promotor
In humans, nicotinamide riboside increased NAD+ levels, assisted in the reduction of aortic stiffness, and decreased systolic blood pressure in individuals at risk of high blood pressure, according to the findings.
10- May Help Reducing Obesity
One study discovered that supplementing with nicotinamide riboside affected body composition and skeletal muscle in otherwise healthy obese adults. In this study overweight or obese men and women were given one gram each day for six weeks. It was found that NAD+ production was improved after the consumption helping the muscle and metabolic health.
How To Take Nicotinamide Ribose (NR) ?
According to David’s book, his laboratory discovers that NMN is more stable than NR. Nicotinamide doesn’t improve lifespan but does have its health benefits and as an anti-aging substance. Dr. Sinclair’s consumption for NR isn’t known. In fact, in human tests, consuming 1,000–2,000 mg per day resulted in no negative consequences and is considered a safe dosage.
Resveratrol is a tiny polyphenol that first came to the attention of scientists in the late 1990s. Since then, it has been widely publicized by supplement producers and news organizations. Resveratrol can be found in grape skin, as grapes manufacture it to protect themselves from poisons and parasites. Additionally, it is found in various berries, grapes, peanuts, and soy.
Here we will be looking at the benefits of taking resveratrol and its anti-aging properties.
11- The Potential for Anti-Aging
They hypothesize, based on animal and cellular research, that resveratrol may help prevent several age-related diseases by following methods,
- At numerous levels, reducing oxidative stress and inflammation (enzymes, immune cells, gene expression).
- Activating SIRT1, which is a gene that inhibits the expression of genes that induce aging.
- There is evidence that resveratrol activates some genes that protect against aging-related illnesses. It accomplishes this in the same way that calorie restriction does, by altering how genes express themselves.
12- The Antioxidant Activity
According to researchers, resveratrol may exhibit dual antioxidant activity: as a direct antioxidant and as a molecule that stimulates the activity of other antioxidant enzymes, genes, and pathways.
Many of its stated health advantages are antioxidant-based. According to this idea, oxidative stress and inflammation cause or worsen diseases like heart disease, diabetes, cancer, and dementia. In cellular and animal studies, resveratrol boosted the activity of antioxidant enzymes, including the following:
- Sirtuins and SIRT enzymes, which turn off aging-related genes and protect proteins, have been identified.
- Catalase guards against oxidative stress promoting anti-aging activity in the body.
- The effect of human catalase is boosted with the usage of resveratrol which is an antioxidant enzyme that is thought to promote longevity.
- Limited research indicates that resveratrol inhibits the production of free radicals and inflammatory chemicals.
13- Effect on Reproductive Health
According to one research team, resveratrol may help regulate the estrogen response, which impacts both men’s and women’s sex hormones. Resveratrol raised testosterone and sperm count in male rats without impairment. It may stimulate the HPG axis, which controls sex hormone release from the hypothalamus to the pituitary in the brain. Resveratrol may function differently in women. In a 12-week study of 40 postmenopausal women, resveratrol (1g/day) boosted the protein that binds and transports sex hormones (SHBG) by 10%. And it may help reduce the chance of breast cancer.
14- Reduces Inflammation
Apart from its indirect anti-inflammatory actions, resveratrol is thought to influence particular inflammatory processes. It is studied to inhibit inflammatory COX enzymes, which are also the primary target of many regularly used analgesics and anti-inflammatory medications. It has also been proven in a few types of animal-based research that resveratrol may also block some inflammatory mediators NF-kB, HMGB1, STAT3.
15- Accelerates Vitamin D
It is possible that resveratrol, alone or in combination with SIRT1 activation, has proven to improve sensitivity to vitamin D. Resveratrol has the ability to activate the vitamin D receptor (VDR), which boosts the body’s reaction to vitamin D.
16- Helps Against Cognitive Decline
There are many pieces of evidence that support that resveratrol inhibits age-related cognitive decline. (1) (2) (3) (4). This may be owing to the antioxidant and anti-inflammatory properties of resveratrol, which may play a role. It appears to interfere with the formation of beta-amyloid protein fragments, which are critical in the development of the plaques that are a hallmark of Alzheimer’s disease.
17- Resveratrol for Heart Health
Resveratrol and other polyphenols possess antioxidant capabilities that have been shown to benefit pulmonary and cardiovascular function. Resveratrol may help reduce the risk of heart attack by lowering LDL cholesterol (the “bad” cholesterol) levels in the blood, making blood clots less likely to trigger a heart attack.
In addition to being an anti-aging agent, resveratrol has many other uses. More strong versions of this excellent supplement may help those with diabetes, depression, or heart issues. It also organically improves when your body functions better with better blood sugar control and cardiovascular health.
How To Take Resveratrol?
While a trace amount of resveratrol can be obtained via diet by consuming foods like red grapes, wine, peanuts, soy, etc, to reap its benefits would require an unreasonable volume to consume on a daily basis (15 kg of cranberries..etc). Though each person’s body is unique, many people have reported in research beneficial results from taking a daily resveratrol supplement as most of the minimal human research has been on supplementary versions of the chemical at quantities greater than those obtained from meals.
If you intend to take Resveratrol as a supplement or any supplement at all, first assess your general health and your goals. In clinical settings, 1500 mg per day can improve non-alcoholic fatty liver disease, and mild to moderate Alzheimer’s patients can have up to 1,000 milligrams twice daily. Experts advocate taking one 500 mg Resveratrol capsule twice daily as a dietary supplement for anti-aging and skincare effects.
Single-dose studies indicate that a safe daily dose of resveratrol for a 70 kg person maybe 450 mg/day. Dosage size depends on body type, weight, and health. The optimal Resveratrol supplement for you depends on your goals, overall health, dietary constraints, and food sensitivities. It is advised to consult a physician to get the proper details of what dosage will work best.
Quercetin, which is found in a variety of fruits and vegetables, may have anti-aging properties. Quercetin is a natural flavonoid, a type of water-soluble plant component. Flavonoids are not synthesized by the body and are an essential component of a balanced diet.
18- Antioxidant Property Of Quercetin
Quercetin has demonstrated antioxidant effects through its ability to neutralize and scavenger reactive oxygen and nitrogen species (RONS). It also has antibacterial, anti-inflammatory, and anti-carcinogenic properties.
19- Helps in Protein Production
Proteostasis is the process by which proteins are produced and folded appropriately before they are used by the cell. Another explanation for aging is the breakdown of proteostasis, which results in misfolded proteins. Quercetin has the ability to accelerate the breakdown of proteins and promote proteostasis as proven by research.
20- Quercetin Improves NAD+ Levels
NAD+ is found in every cell and interacts with sirtuins to regulate metabolism. It also plays a function in maintaining health and extending one’s life. CD38, one of the inflammatory factors, is inhibited by this molecule, which lowers inflammation and boosts NAD+ levels. With aging, CD38 grows in number and consumption of NAD+, causing our metabolism to become increasingly dysfunctional.
21- May Slow Down Skin Aging
The skin, in contrast to internal organs, is also easily accessible, making it an excellent target for anti-aging studies with flavonoids such as quercetin. It has been proven beneficial in many ways for skin health. Such as,
- Topical treatment improves the hydration and suppleness of the skin, which helps to reduce the appearance of wrinkles.
- Quercetin has also been demonstrated in a Korean study to be effective in the treatment of skin conditions such as dermatitis.
How To Take Quercetin?
Dr. Sinclair’s consumption of quercetin is not known however he has recommended taking it. Adults have most commonly utilized quercetin in doses ranging from 250 to 1000 mg taken orally once daily for up to 12 weeks. However, the typical daily dosage is between 500 and 1,000 mg. Taking Quercetin in conjunction with other anti-aging vitamins such as NMN and Resveratrol is entirely safe. Consult with a healthcare expert to determine the appropriate dosage for a specific condition.
In addition to maintaining a good diet and lifestyle, taking some supplements may be beneficial to anti-age the regular aging process and promoting a long and healthy life span as not only additional years, but active, healthy, and happy ones.