Complete NAD+ and Longevity Guide

Introduction: Why NAD+ is the Most Important Molecule for Longevity

If you could only focus on one molecule to optimize for healthy aging, it should be NAD+ (nicotinamide adenine dinucleotide). This coenzyme is present in every single cell of your body and is absolutely essential for life. Without NAD+, you would die within seconds.

But here’s the problem: your NAD+ levels decline dramatically as you age. By the time you’re 50, your NAD+ levels may be only 40-50% of what they were in your youth. This decline isn’t just a side effect of aging—research published in Cell Metabolism suggests it’s a fundamental driver of the aging process itself.

The good news? You can take action to restore and maintain your NAD+ levels through a combination of lifestyle strategies and evidence-based supplementation. This comprehensive guide will teach you everything you need to know about NAD+, from the basic science to practical protocols for optimization.

Who This Guide Is For

This guide is designed for adults who want to:

• Understand the science behind NAD+ and aging
• Learn practical strategies to boost NAD+ levels
• Make informed decisions about NAD+ supplements (NMN, NR, and others)
• Develop a comprehensive NAD+ optimization protocol
• Slow biological aging and extend healthspan

Whether you’re completely new to NAD+ or already taking supplements and want to optimize your approach, this guide provides the definitive resource you need.

What is NAD+? Understanding the Biochemistry

NAD+ stands for nicotinamide adenine dinucleotide, a coenzyme found in all living cells. To understand why it’s so critical for longevity, you need to understand what it does.

The Essential Roles of NAD+

NAD+ performs hundreds of critical functions in your body:

1. Energy Production (Cellular Respiration)

NAD+ is absolutely essential for cellular respiration—the process by which your cells convert nutrients into ATP, your body’s energy currency. Every time your mitochondria produce ATP, they require NAD+ to shuttle electrons through the electron transport chain.

Without adequate NAD+, your cells cannot efficiently produce energy. This manifests as:

• Fatigue and low energy
• Reduced exercise capacity
• Slower metabolism
• Muscle weakness
• Brain fog

2. DNA Repair

Your DNA experiences approximately 70,000 lesions per cell per day from normal metabolic processes, radiation, and environmental toxins. NAD+ powers the PARP enzymes that repair this damage.

When NAD+ is depleted, DNA repair becomes less efficient, leading to:

• Accumulation of genetic mutations
• Accelerated cellular aging
• Increased cancer risk
• Impaired cellular function

3. Sirtuin Activation

Sirtuins are a family of seven proteins (SIRT1-7) that regulate aging, inflammation, and metabolic health. These longevity enzymes require NAD+ to function.

Sirtuins control:

• Gene expression related to aging
• Mitochondrial health and biogenesis
• Inflammatory pathways
• Cellular stress resistance
• Autophagy (cellular cleanup)

4. Circadian Rhythm Regulation

NAD+ levels naturally fluctuate with your circadian rhythm, peaking in the morning and declining at night. Research published in Science shows that NAD+ directly regulates your biological clock.

Disrupted NAD+ rhythms contribute to:

• Poor sleep quality
• Metabolic dysfunction
• Hormonal imbalances
• Accelerated aging

The NAD+ Structure: Why It Matters

NAD+ exists in two forms:

• NAD+ (oxidized form): Accepts electrons during metabolic reactions
• NADH (reduced form): Donates electrons to produce ATP

Your body continuously cycles between these forms thousands of times per day. The ratio of NAD+ to NADH is a key indicator of cellular health and metabolic function.

The Science of NAD+ Decline: Why We Age

Understanding why NAD+ declines is crucial for developing effective intervention strategies.

The Age-Related NAD+ Cliff

Multiple studies have documented the dramatic decline in NAD+ with age:

• Cell Metabolism research shows approximately 50% reduction by age 50
• Studies in Nature Reviews document declines beginning as early as age 30
• The decline accelerates after age 50, with levels dropping to 10-20% of youthful levels by age 80

This isn’t a gradual, linear decline—it’s more like falling off a cliff around middle age.

Four Major Causes of NAD+ Decline

1. Increased Consumption by CD38

CD38 is an enzyme that degrades NAD+. Research published in Cell Metabolism shows that CD38 levels increase dramatically with age, becoming the primary driver of NAD+ decline.

CD38 activity increases with:

• Chronic inflammation
• Aging
• Senescent cell accumulation
• Immune system activation

2. PARP Overactivation

PARP enzymes repair DNA damage but consume massive amounts of NAD+ in the process. With aging:

• DNA damage increases
• PARP enzymes work overtime
• NAD+ gets depleted faster than it can be replenished

A single PARP-1 enzyme can consume 100-150 molecules of NAD+ per second when repairing DNA damage.

3. Reduced Biosynthesis

Your body produces NAD+ through two main pathways:

• De novo pathway: From the amino acid tryptophan
• Salvage pathway: Recycling NAD+ breakdown products

Both pathways become less efficient with age:

• Enzyme activity decreases
• Precursor availability declines
• Conversion efficiency drops

4. Mitochondrial Dysfunction

NAD+ is essential for mitochondrial function, but mitochondrial dysfunction also reduces NAD+ production—creating a vicious cycle. As mitochondria become less efficient:

• NAD+ production drops
• Energy output decreases
• Further mitochondrial damage occurs
• The aging spiral accelerates

The Consequences of NAD+ Depletion

Low NAD+ levels contribute to virtually every hallmark of aging:

• Metabolic dysfunction: Insulin resistance, weight gain, diabetes
• Mitochondrial decline: Reduced energy, muscle weakness
• Neurodegeneration: Cognitive decline, Alzheimer’s risk
• Cardiovascular aging: Arterial stiffness, high blood pressure
• Immune dysfunction: Increased infection risk, inflammation
• DNA damage accumulation: Cancer risk, cellular senescence
• Muscle loss: Sarcopenia, frailty
• Stem cell exhaustion: Reduced tissue repair capacity

This is why NAD+ restoration has become a central focus of longevity research.

NAD+ Precursors Explained: Your Options for Boosting NAD+

There are several ways to increase NAD+ levels, each with different mechanisms, efficacy, and considerations.

Direct NAD+ Precursors

NMN (Nicotinamide Mononucleotide)

NMN is currently the most popular NAD+ precursor in the longevity community.

How It Works:

• NMN is converted directly to NAD+ by the enzyme NMNAT
• It may be absorbed intact through the gut via the Slc12a8 transporter
• Rapidly increases NAD+ levels within 30-60 minutes

The Evidence:

• 2021 human study in Science: 250mg daily improved muscle insulin sensitivity
• Japanese clinical trial: Up to 1250mg daily safely increased NAD+ levels
• 2022 NPJ Aging study: 300-600mg improved aerobic capacity in runners
• Mouse studies: Reversed age-related metabolic decline

Typical Dosage: 500-1000mg daily

Best For:

• Those seeking the most direct NAD+ boost
• Adults 40+
• Athletes and active individuals
• People focused on metabolic health

For detailed information, read our complete beginner’s guide to NMN.

NR (Nicotinamide Riboside)

NR was the first NAD+ precursor to gain widespread attention in the longevity community.

How It Works:

• NR is converted to NMN, then to NAD+
• It requires one additional enzymatic step compared to NMN
• More chemically stable than NMN

The Evidence:

• 2018 study in Nature Communications: 1000mg daily reduced blood pressure and arterial stiffness
• 2017 study in Nature: Improved mitochondrial function in humans
• Multiple human trials: Confirmed safety and NAD+ elevation

Typical Dosage: 250-1000mg daily

Best For:

• Those seeking a well-studied option
• People with sensitive digestion
• Adults 35+ focused on cardiovascular health
• Those wanting a stable supplement

Learn more in our NMN vs NR comparison guide.

Indirect NAD+ Boosters

Niacin (Vitamin B3, Nicotinic Acid)

Niacin is the original NAD+ precursor, discovered in the 1930s.

How It Works:

• Converted to NAD+ through the Preiss-Handler pathway
• Also activates the GPR109A receptor, causing “flushing”
• Well-established, inexpensive option

The Pros:

• Decades of safety data
• Very affordable
• Proven to raise NAD+ levels
• Cardiovascular benefits

The Cons:

• Causes uncomfortable flushing (hot, red skin)
• May raise blood sugar slightly
• Can affect liver enzymes at high doses
• Less targeted than NMN/NR

Typical Dosage: 500-1000mg daily (start low to assess tolerance)

Best For:

• Budget-conscious individuals
• Those not bothered by flushing
• People seeking cardiovascular benefits alongside NAD+ boost

Nicotinamide (Niacinamide)

Similar to niacin but without the flushing.

The Catch:

• At high doses, nicotinamide can actually inhibit sirtuins
• May counteract some longevity benefits of NAD+ elevation
• Generally not recommended as a primary NAD+ booster for longevity

NAD+ IV Infusions

Some clinics offer direct NAD+ intravenous infusions.

Considerations:

• Very expensive ($400-2000 per session)
• NAD+ molecule too large to efficiently enter cells
• Short-lasting effects (hours to days)
• Some subjective benefits reported, but limited research

Verdict: Precursors like NMN or NR are more practical for most people.

NMN vs NR: The Complete Comparison

The debate between NMN and NR is one of the most common questions in the longevity community.

Absorption and Bioavailability

NMN:

• Recent research suggests NMN may be absorbed intact via Slc12a8 transporter
• Potentially more direct route to NAD+ synthesis
• Rapid absorption (peaks within 15 minutes in some studies)

NR:

• Must be phosphorylated to NMN before converting to NAD+
• Well-established absorption pathway
• Stable in the gut

Winner: Unclear—both effectively raise NAD+ levels. Individual response varies.

Research Quality and Quantity

NMN:

• More recent human studies emerging
• Extensive animal research showing remarkable effects
• Growing body of evidence from Asian clinical trials
• Popularized by Dr. David Sinclair’s research

NR:

• More established human clinical trials in Western journals
• Studies funded by ChromaDex (manufacturer) and independent researchers
• Longer track record of safety data

Winner: NR has slightly more robust human research currently, but NMN is catching up rapidly.

Cost Comparison

NMN:

• Typical cost: $40-80 per month (500-1000mg daily)
• Prices declining as production scales up
• Many affordable options now available

NR:

• Typical cost: $60-100 per month (250-500mg daily)
• Generally more expensive per gram
• Branded options (Tru Niagen, Elysium) cost more

Winner: NMN generally offers better cost per dose.

Stability and Storage

NMN:

• Less stable in heat and moisture
• Should be stored in cool, dry place
• Some manufacturers use enteric coatings for protection

NR:

• More chemically stable
• Longer shelf life
• Easier to formulate

Winner: NR has better stability profile.

Side Effects and Tolerability

Both are generally well-tolerated with minimal side effects.

NMN:

• Occasional mild nausea (usually at high doses)
• Some users report vivid dreams
• Very rare reports of sleep disturbance

NR:

• Occasional digestive discomfort
• Rare reports of nausea
• Very well-tolerated in most studies

Winner: Tie—both have excellent safety profiles.

Our Recommendation

Choose NMN if:

• You want the most direct NAD+ pathway
• Cost is a consideration
• You’re interested in following Dr. Sinclair’s protocol
• You’re 45+ with noticeable aging symptoms

Choose NR if:

• You prefer more established human research
• Supplement stability is important
• You have a sensitive stomach
• You’re 35-45 and taking a preventive approach

Or consider both: Some longevity enthusiasts alternate or combine NMN and NR, though there’s no research proving this is superior to either alone.

For product recommendations, check our reviews of the best NMN supplements and top NR supplements.

How to Test Your NAD+ Levels

Understanding your baseline NAD+ status can help you track the effectiveness of your interventions.

Direct NAD+ Testing

Intracellular NAD+ Test:

• Measures NAD+ in blood cells
• Available through some functional medicine doctors
• Companies like Jinfiniti offer at-home test kits
• Cost: $200-300 per test

Blood NAD+ Measurement:

• Less accurate than intracellular testing
• NAD+ degrades quickly in blood
• Not widely available

NADH/NAD+ Ratio:

• More informative than absolute NAD+ levels
• Indicates cellular redox state
• Available through specialized labs

Indirect Markers of NAD+ Status

If direct testing isn’t accessible, these biomarkers correlate with NAD+ levels:

Metabolic Markers:

• Fasting glucose and insulin
• HbA1c
• Triglycerides
• HDL cholesterol

Fitness Metrics:

• VO2 max
• Exercise recovery time
• Muscle strength
• Endurance capacity

Subjective Assessments:

• Energy levels (1-10 scale, tracked daily)
• Sleep quality
• Cognitive function
• Exercise performance

Tracking Your Progress

Create a simple tracking system:

Baseline (Week 0):

• Rate energy, sleep, cognition (1-10)
• Record fitness metrics
• Take photos (body composition changes)
• Optional: Order NAD+ test

Monthly Check-ins:

• Reassess all baseline metrics
• Track trends over time
• Adjust protocol based on response

3-6 Month Retest:

• Repeat NAD+ test if using
• Comprehensive reassessment
• Decide whether to continue, adjust, or stop

NAD+ Supplementation Protocols: How to Optimize Your Levels

Based on current research and clinical experience, here are evidence-based protocols for different goals and life stages.

Beginner Protocol (Ages 35-45)

Goal: Prevent NAD+ decline, maintain youthful levels

Foundation:

• Exercise: 3-4x per week (mix of cardio and strength)
• Sleep: 7-9 hours consistently
• Intermittent fasting: 14-16 hour daily fast
• Stress management: Daily practice

Supplementation:

• Option A: NMN 250-500mg daily
• Option B: NR 250-500mg daily
• Timing: Morning with or without food
• Duration: Trial for 12 weeks, then assess

Expected Results:

• Subtle energy improvements
• Better exercise recovery
• Enhanced mental clarity
• Preventive benefits

Standard Protocol (Ages 45-60)

Goal: Restore declining NAD+, optimize healthspan

Foundation:

• Exercise: 4-5x per week (emphasize HIIT)
• Sleep: 8 hours consistently
• Intermittent fasting: 16-18 hours daily
• Stress management: Regular practice

Supplementation:

• Primary: NMN 500-1000mg daily OR NR 500-1000mg daily
• Optional additions:
  • Resveratrol 250-500mg (sirtuin activator)
  • CoQ10 200mg (mitochondrial support)
• Timing: NMN/NR in morning, resveratrol with food
• Duration: Ongoing with periodic breaks (optional)

Expected Results:

• Noticeable energy increase
• Improved metabolic markers
• Better exercise performance
• Enhanced recovery
• Cognitive improvements

Budget: $60-120/month

Advanced Protocol (Ages 60+)

Goal: Maximal NAD+ restoration, combat aging aggressively

Foundation:

• Exercise: 5-6x per week (appropriate intensity)
• Sleep: 8-9 hours consistently
• Intermittent fasting: 16-18 hours daily (if tolerated)
• Stress management: Daily practice

Supplementation:

• Primary: NMN 1000-1250mg daily
• Synergistic compounds:
  • Resveratrol 500mg
  • CoQ10 200-400mg (ubiquinol form)
  • PQQ 20mg (mitochondrial biogenesis)
  • TMG 500-1000mg (methylation support)
• Timing: Split NMN dose (morning and early afternoon)
• Duration: Ongoing

Expected Results:

• Significant energy restoration
• Metabolic improvements
• Better physical function
• Enhanced cognitive performance
• Potential reversal of some age-related decline

Budget: $120-200/month

Athlete/Performance Protocol

Goal: Optimize NAD+ for peak performance and recovery

Foundation:

• Training: Sport-specific
• Sleep: 8-9 hours + recovery days
• Nutrition: Optimized for performance
• Timing around training

Supplementation:

• Pre-workout: NMN 500mg (30-60 min before)
• Daily: Additional NMN 500mg (morning on rest days)
• Synergistic:
  • Creatine 5g daily
  • CoQ10 200mg
  • Electrolytes
• Duration: During training blocks

Expected Results:

• Improved endurance and stamina
• Faster recovery between sessions
• Better training adaptations
• Enhanced oxygen utilization

See our ProHealth NMN review for a popular option among athletes.

Budget-Conscious Protocol

Goal: Maximize NAD+ on a limited budget

Foundation (FREE):

• Exercise: High-intensity work (free)
• Fasting: 16-18 hours daily (saves money)
• Sleep: 8 hours (free)
• Sun exposure: Morning light (free)

Supplementation:

• Option A: Niacin 500-1000mg daily ($5-10/month)
• Option B: Low-dose NMN 250-500mg ($30-40/month)
• Timing: Morning
• Duration: Ongoing

Expected Results:

• Modest NAD+ elevation
• Some metabolic benefits
• Budget allows consistent use

Key insight: Lifestyle factors (especially exercise and fasting) are free and highly effective.

Lifestyle Factors That Affect NAD+

Supplements work best as part of a comprehensive approach. These lifestyle factors dramatically impact NAD+ levels.

Exercise: The Most Powerful NAD+ Booster

Exercise is arguably more effective than any supplement for boosting NAD+.

How Exercise Raises NAD+:

• Depletes cellular energy (ATP)
• Activates AMPK pathway
• Triggers SIRT1 activity
• Promotes mitochondrial biogenesis
• All of these require and stimulate NAD+ production

Most Effective Exercise Types:

1. High-Intensity Interval Training (HIIT)

   • Most potent NAD+ stimulus
   • 20-30 minutes, 2-3x per week
   • Research shows significant NAD+ increases

2. Strength Training

   • Builds muscle mass (higher baseline NAD+ demand)
   • 3-4x per week
   • Compound movements most effective

3. Endurance Exercise

   • Sustained aerobic activity
   • 30-60 minutes, 3-5x per week
   • Improves mitochondrial function

Practical Protocol:

• Monday: HIIT (20 min)
• Tuesday: Strength training (45 min)
• Wednesday: Rest or light activity
• Thursday: HIIT (20 min)
• Friday: Strength training (45 min)
• Weekend: Endurance activity (30-60 min one day)

Learn more in our exercise and longevity guide.

Intermittent Fasting: Activating NAD+ Pathways

Fasting is one of the most powerful NAD+ boosters available—and it’s free.

The Mechanism:

• Fasting activates AMPK and sirtuins
• These pathways require NAD+ to function
• Your body responds by increasing NAD+ production
• Also triggers autophagy and metabolic benefits

Effective Fasting Protocols:

Time-Restricted Eating (16:8):

• Fast: 16 hours (including sleep)
• Eat: 8-hour window
• Most sustainable approach
• Eat between 12pm-8pm or 10am-6pm

Extended Daily Fast (18:6):

• Fast: 18 hours
• Eat: 6-hour window
• More powerful NAD+ effect
• Requires adaptation period

Alternate-Day Fasting:

• Normal eating one day
• less than 500 calories the next
• Potent but challenging
• May not be sustainable long-term

Tips for Success:

• Start with 12-14 hours and extend gradually
• Black coffee and tea are allowed during fasting
• Stay hydrated
• Break fast with protein and healthy fats
• Women may benefit from slightly shorter fasts (14-16 hours)

For more details, see our intermittent fasting and longevity guide.

Sleep: Maintaining Circadian NAD+ Rhythms

NAD+ levels follow a circadian rhythm, and poor sleep disrupts this pattern.

Why Sleep Matters:

• NAD+ peaks in morning, declines at night
• Sleep deprivation disrupts circadian NAD+ cycling
• Poor sleep accelerates NAD+ decline
• Recovery processes require adequate NAD+

Sleep Optimization Protocol:

Consistency:

• Same bedtime and wake time daily (even weekends)
• 7-9 hours (8 hours for most adults)
• Track with app or wearable

Environment:

• Dark room (blackout curtains or mask)
• Cool temperature (60-67°F / 15-19°C)
• Quiet (white noise if needed)
• Comfortable mattress and bedding

Pre-Sleep Routine:

• No caffeine after 2pm
• No alcohol within 3 hours of bed
• Dim lights 2 hours before bed
• Avoid screens 1 hour before bed (or use blue light filters)
• Relaxing activities (reading, meditation, bath)

Morning Light Exposure:

• 10-30 minutes of bright light within 2 hours of waking
• Helps set circadian rhythm
• Supports NAD+ cycling

Read more in our sleep and longevity guide.

Stress Management: Preventing NAD+ Depletion

Chronic stress is one of the fastest ways to deplete NAD+.

How Stress Depletes NAD+:

• Activates PARP enzymes (DNA repair)
• Increases inflammation (CD38 activation)
• Disrupts sleep (impairs NAD+ cycling)
• Promotes unhealthy behaviors

Evidence-Based Stress Reduction:

Daily Meditation:

• 10-20 minutes daily
• Research shows positive effects on longevity pathways
• Many apps available (Headspace, Calm, Insight Timer)

Breathing Exercises:

• Box breathing (4-4-4-4 pattern)
• 4-7-8 breathing
• Takes 2-5 minutes
• Activates parasympathetic nervous system

Nature Exposure:

• 20+ minutes daily in nature
• “Forest bathing” reduces cortisol
• Supports circadian rhythms

Social Connection:

• Regular interaction with friends and family
• Strong relationships associated with longevity
• Reduces chronic stress

Cold Exposure (Advanced):

• 1-3 minutes cold shower
• Ice baths for experienced practitioners
• Activates stress resilience pathways
• Increases NAD+ demand (and production)

Diet and Nutrition

While no food contains significant NAD+, certain nutrients support NAD+ production.

NAD+ Precursor Foods:

• Cow’s milk (contains NR)
• Whey protein (NR)
• Fish (tuna, salmon - high in niacin)
• Chicken and turkey (tryptophan, niacin)
• Mushrooms (niacin)
• Green vegetables (NAD+ pathway support)

B-Vitamins (Cofactors):

• B3 (Niacin): Required for NAD+ synthesis
• B6: Supports tryptophan pathway
• B12: Methylation support (especially when taking NMN)

Methylation Support:

• NMN/NR supplementation increases methylation demand
• Consider adding TMG (trimethylglycine) 500-1000mg
• Or ensure adequate folate and B12 intake

Foods That May Decrease NAD+:

• Excessive alcohol (depletes NAD+)
• High-sugar diet (increases inflammation and CD38)
• Processed foods (inflammatory, oxidative stress)

Safety, Side Effects, and Contraindications

NAD+ precursors have an excellent safety profile, but there are important considerations.

Common Side Effects (Usually Mild)

NMN:

• Mild nausea (5-10% of users, usually at high doses)
• Transient digestive discomfort
• Vivid dreams (some users report this as positive)
• Slight energy increase may affect sleep if taken late

NR:

• Occasional digestive discomfort
• Rare reports of mild nausea
• Generally very well-tolerated

Niacin:

• Flushing (hot, red skin) - very common
• Itching or tingling
• Possible elevation in liver enzymes at high doses
• May slightly raise blood sugar

Who Should Avoid or Use Caution

Definitely Avoid:

• Pregnant or nursing women (insufficient safety data)
• Children and adolescents (not studied)

Consult Healthcare Provider First:

• History of gout (NAD+ metabolism may affect uric acid)
• Active cancer (NAD+ affects cell proliferation—consult oncologist)
• Liver disease (NAD+ metabolism involves liver)
• Taking immunosuppressants (NAD+ affects immune function)

Monitor Closely:

• Diabetes (NAD+ affects glucose metabolism—may need medication adjustments)
• Blood pressure medications (NAD+ may lower BP)
• Blood thinners (limited interaction data)

Long-Term Safety

Current Understanding:

• Human studies up to 12 months show excellent safety
• Animal studies suggest safety over lifetimes
• No serious adverse events in published research
• Long-term human data (>2 years) still limited

Theoretical Concerns:

• Cancer risk: NAD+ supports all cell proliferation (including cancer cells theoretically)

  • However, research suggests NAD+ precursors don’t promote cancer
  • DNA repair enhancement may actually reduce cancer risk
  • Consult oncologist if you have active cancer

• Immune activation: NAD+ supports immune function

  • Generally beneficial
  • Unknown effects in autoimmune conditions

Drug Interactions

Known or Potential Interactions:

• Blood pressure medications: NAD+ may enhance effects
• Diabetes medications: May improve insulin sensitivity
• Chemotherapy: Consult oncologist before combining
• Statins: No known interaction, but both affect metabolism

Recommendation: Inform your healthcare provider about all supplements, including NAD+ precursors.

Best Practices for Safe Use

1. Start with lower doses (250-500mg) and increase gradually
2. Take in morning to avoid potential sleep disruption
3. Stay well-hydrated
4. Monitor for any unusual symptoms
5. Consider periodic breaks (1 week off per quarter) though not required
6. Use third-party tested products to ensure purity

Best NAD+ Supplements: How to Choose Quality Products

The supplement industry is largely unregulated, making quality assurance critical.

What to Look For

Third-Party Testing:

• Look for certificates of analysis (COA)
• Independent lab verification (PNNL, ConsumerLab, USP)
• Confirms purity and absence of contaminants

Purity:

• Minimum 99% pure NMN or NR
• No fillers, additives, or unnecessary ingredients
• Clear labeling of all contents

Proper Dosing:

• Clinically-relevant doses (250-1000mg)
• Clear dosing instructions
• Capsule or powder form (sublingual claims are questionable)

Storage and Stability:

• Opaque bottles (light protection)
• Moisture barrier
• Clear expiration dates
• Storage instructions

Transparency:

• Company provides COAs upon request
• Clear sourcing information
• Responsive customer service
• Educational resources

Red Flags to Avoid

• Outrageous claims (“reverse aging 20 years!”)
• No third-party testing
• Suspiciously cheap prices
• Poor reviews or customer complaints
• No contact information
• Proprietary blends (unclear amounts)

Our Top Recommendations

Based on our comprehensive testing and research:

Best NMN Supplements:

• ProHealth NMN Pro - Excellent purity and value
• DoNotAge NMN - High quality, third-party tested
• Alive By Science NMN - Liposomal and sublingual options

Best NR Supplements:

• Tru Niagen - Most researched NR brand
• Elysium Basis - NR + pterostilbene combination
• Life Extension NAD+ - Trusted brand, affordable

Budget Options:

• Generic NMN powder from reputable suppliers
• Niacin supplements ($5-10/month)

For comprehensive reviews, browse our complete NAD+ supplement guide.

Frequently Asked Questions

What’s the best time to take NAD+ supplements?

Most people take NAD+ precursors in the morning to align with natural circadian NAD+ rhythms. NAD+ levels naturally peak in the morning and decline at night. Taking supplements in the morning supports this pattern and may reduce the risk of sleep disruption.

Some users split doses (e.g., 500mg morning, 500mg early afternoon) for sustained elevation throughout the day.

Avoid: Taking NAD+ supplements late in the day or evening, as the energy boost may interfere with sleep.

How long until I notice results?

Timeline varies by individual and what you’re measuring:

• NAD+ levels in blood: Hours (if tested)
• Subjective energy: 3-7 days to 2 weeks
• Sleep quality: 1-3 weeks
• Exercise performance: 3-6 weeks
• Cognitive clarity: 4-8 weeks
• Metabolic markers: 8-12 weeks
• Long-term anti-aging: Months to years

Key: Give any protocol at least 8-12 weeks before concluding it’s not working for you.

Can I take NMN and NR together?

There’s no research showing benefits to combining NMN and NR. Since both convert to NAD+ through similar pathways, combining them likely offers no advantage over taking either alone at the combined dose.

Recommendation: Choose one (based on cost, tolerance, or preference) and stick with it. Save money and simplify your regimen.

Do I need to cycle NAD+ supplements?

Current research doesn’t indicate a need to cycle NAD+ precursors. Unlike some supplements that may cause tolerance or downregulation, NAD+ production appears to remain responsive to precursor supplementation with continuous use.

However: Some people choose to take 1 week off every 3 months as a precautionary measure. This is optional and based on personal preference rather than evidence.

Will NAD+ supplements help me lose weight?

NAD+ supplements may support weight management indirectly through:

• Improved metabolic function
• Enhanced insulin sensitivity
• Better exercise performance
• Increased energy for physical activity

Research in humans has shown metabolic improvements, but NAD+ precursors are not weight-loss drugs.

Realistic expectation: NAD+ supplementation may make it easier to maintain healthy weight when combined with proper diet and exercise, but won’t cause weight loss on its own.

Are NAD+ supplements safe for young people?

Most research focuses on adults 40+, where NAD+ decline is significant. For younger adults (under 35):

Considerations:

• NAD+ levels are still relatively high
• Less dramatic benefits expected
• Long-term effects of supraphysiological NAD+ unknown
• May be more useful for prevention than intervention

Exceptions where younger adults might benefit:

• Metabolic issues (prediabetes, insulin resistance)
• Chronic fatigue
• Poor lifestyle factors (poor sleep, high stress)
• High-performance athletes

Recommendation: Focus on lifestyle optimization first (exercise, sleep, fasting). Consider NAD+ supplements if you have specific health concerns or family history of metabolic disease.

Can I take NAD+ precursors with resveratrol?

Yes, and they may work synergistically. Resveratrol activates sirtuins (particularly SIRT1), which require NAD+ to function. By combining them:

• Resveratrol increases NAD+ demand (through sirtuin activation)
• NMN/NR increases NAD+ supply
• Together they may amplify longevity benefits

Dr. David Sinclair’s research uses this combination in mice with impressive results.

Typical protocol:

• NMN 500-1000mg morning
• Resveratrol 250-500mg with breakfast (fat-soluble, take with food)

Learn more in our resveratrol dosage guide.

Do NAD+ levels naturally increase with exercise alone?

Yes! Exercise is one of the most powerful NAD+ boosters. Research shows that regular exercise, especially high-intensity training, significantly increases NAD+ levels.

The advantage of supplements:

• Provide additional NAD+ on top of exercise benefits
• May help those unable to exercise intensely
• Offer consistent baseline elevation
• Work synergistically with exercise

Bottom line: Exercise is non-negotiable for optimal NAD+ levels. Supplements enhance but don’t replace the benefits of physical activity.

Are there any foods high in NAD+?

NAD+ itself is not abundant in foods (it degrades quickly). However, some foods contain NAD+ precursors:

Foods with NR:

• Cow’s milk (small amounts)
• Whey protein

Foods with Niacin (B3):

• Tuna, salmon (4-15mg per serving)
• Chicken, turkey (10-15mg per serving)
• Mushrooms (2-7mg per serving)
• Peanuts (3-5mg per serving)

Reality check: To get the equivalent of 500mg NMN from food, you’d need to consume unrealistic quantities. Supplementation is the practical approach for substantial NAD+ elevation.

What’s the difference between NAD+ and NADH?

• NAD+: Oxidized form, accepts electrons
• NADH: Reduced form, donates electrons

They continuously interconvert during metabolism. The NAD+/NADH ratio is what matters—higher ratio indicates better metabolic health. NAD+ precursors shift this ratio favorably.

How much does NAD+ supplementation cost?

Monthly costs:

• Niacin: $5-10
• Generic NMN: $30-60 (500-1000mg daily)
• Branded NMN: $60-100
• NR (Tru Niagen, Elysium): $60-100
• Advanced stacks (NMN + resveratrol + CoQ10): $100-150

Cost-effective approach:

• Prioritize lifestyle factors (free)
• Start with generic NMN or affordable NR
• Add synergistic compounds if budget allows
• Consider niacin if very budget-constrained (despite flushing)

Conclusion: Your NAD+ Optimization Action Plan

NAD+ is arguably the most important molecule for healthy aging. The dramatic decline in NAD+ levels with age contributes to virtually every hallmark of aging—from metabolic dysfunction to cognitive decline to cardiovascular disease.

The good news: You have powerful tools to optimize your NAD+ levels and potentially slow biological aging.

Key Takeaways

1. NAD+ decline is real and significant: By age 50, your levels may be half of what they were in youth
2. Multiple strategies work: Exercise, fasting, sleep, and supplementation all boost NAD+
3. Lifestyle matters most: No supplement can compensate for poor habits
4. NMN and NR are both effective: Choose based on cost, research, and personal preference
5. Results take time: Give your protocol 8-12 weeks minimum
6. Individual response varies: Track your own markers to assess effectiveness
7. Safety profile is excellent: Few side effects in healthy adults
8. It’s one tool among many: Combine with comprehensive longevity strategy

Your Action Plan

Immediate (This Week):

• Assess current lifestyle: exercise, sleep, diet, stress
• Identify 1-2 areas for improvement
• Order NAD+ precursor if ready (start with NMN 500mg or NR 250-500mg)
• Begin tracking energy, sleep, and performance

Short-Term (1-3 Months):

• Implement exercise protocol (3-4x per week minimum)
• Start intermittent fasting (14-16 hours if new, 16-18 hours if experienced)
• Optimize sleep (8 hours, consistent schedule)
• Take NAD+ precursor consistently
• Track progress weekly

Medium-Term (3-6 Months):

• Assess response to protocol
• Consider adding synergistic compounds (resveratrol, CoQ10)
• Get metabolic markers tested if possible
• Adjust dosing based on response
• Establish sustainable routine

Long-Term (6+ Months):

• Maintain lifestyle foundation
• Continue supplementation if beneficial
• Retest markers annually
• Stay informed on emerging research
• Share knowledge with others

Next Steps

Ready to optimize your NAD+ levels? Here’s where to go from here:

Learn More:

• What is NMN? Beginner’s Guide - Start here if you’re new
• How to Boost NAD+ Naturally - Lifestyle strategies
• NMN vs NR Comparison - Detailed analysis
• NMN Benefits - What to expect from supplementation

Find Quality Supplements:

• Best NMN Supplements - Top-rated products
• Best NAD+ Supplements - NR and combination formulas
• ProHealth NMN Review - Our top pick for most people
• Tru Niagen Review - Best researched NR option

Explore Related Topics:

• Sirtuins and Longevity - How NAD+ activates longevity genes
• Mitochondria and Aging - Why cellular energy matters
• NAD+ Decline with Aging - Deep dive into the science

Remember: The most powerful longevity strategy combines evidence-based supplementation with excellent lifestyle practices. NAD+ optimization isn’t about taking a pill and hoping for the best—it’s about supporting your body’s fundamental biology with every decision you make.

Start with the foundations. Master the lifestyle factors. Add targeted supplementation. Track your progress. And give your body the best chance to age powerfully.

This guide is for informational and educational purposes only and does not constitute medical advice. NAD+ supplementation may not be appropriate for everyone. Consult with a qualified healthcare provider before starting any supplement regimen, especially if you have existing health conditions, take medications, or are pregnant or nursing. Individual results may vary.