Nicotinamide adenine dinucleotide (NAD+) is a coenzyme critical for 500 cellular functions (energy production, cell repair, DNA repair, metabolism). NAD levels decline with age, so boosting it seems to help with age-related conditions. You’ll see 3 forms sold online (NAD+, NR, and NMN) but you only need NR. The body converts NR to NMN, then it makes NAD+. Don’t buy NAD+ though, it is too big to be absorbed so you’ll poop most of it out. NMN would be fine but it is regulated by the weirdos at the FDA so it’s more expensive and harder to find. NR is widely available and cheaper.
Why NAD+ Matters: A 2016 Science study showed NMN, a very similar precursor to NR, extended mouse lifespan by 6–10%, improved mitochondria, and boosted metabolism. If that directly translated to humans, it could add 5 to 8 years to your life but there aren’t good studies on that yet.
In humans, NR will help with:
- More energy, less fatigue
- Better metabolism and insulin sensitivity
- Sharper brain function and neuroprotection
- Healthier heart and blood vessels
- Stronger muscles and faster recovery
- Anti-aging via sirtuin activation
Why Take NR?(nicotinamide riboside) NR is just as effective as NMN but easier to buy, widely available, and FDA-approved as a supplement. It’s converted to NAD+ efficiently, so you don’t need both!
Maximum NAD Boost: Combine NR supplementation with diet, lifestyle, and HIIT (high-intensity interval training) for peak-results but the supplements provide most of the benefits.
- NR: Take 250-500 mg/day (capsules or powder) in the morning. NR is easy to find, effective, and boosts NAD+ fast (within 12 hours). Some people take 1000mg per day but there’s no benefit over 500mg. It’s just a waste of money.
- Diet: Eat B3-rich foods (salmon, eggs, beef, avocados, kefir) or tryptophan-rich foods (turkey, nuts) for precursor support, but foods can’t compete with supplements in this case.
- Lifestyle: Use sunscreen to protect NAD+ from UV damage, prioritize sleep and stress management.
- HIIT: Do 15–20 min of HIIT (e.g., sprint/rest cycles) 3–5x/week to activate NAD+ pathways. Not a huge boost in NAD but better than only taking supplements.
These are estimates from studies but here’s the increase in NAD you could expect..
- 300mg/day for 6 weeks = 50% boost in NAD
- 500mg/day for 2 weeks = 55% boost in NAD
- Add another 15% with intense workouts
- Add another 5 to 8% an NAD rich diet and Vitamin B
Why Not Take NAD+ or get an NAD+ IV? Intact NAD+ molecules in pills or an IV are unstable and poorly absorbed. NR itself is stable, bioavailable, and research-backed. IV NAD+ is too pricey ($250 per IV) and doesn’t have strong evidence.
Where to Buy NR: Young Living doesn’t sell NR, but try these trusted sources (≥98% purity, third-party tested). I got these suggestions online but they sounded like the best options
- Tru Niagen (truniagen.com): High-purity NR, widely studied, available on Amazon.
- Do Not Age (donotage.org): NR capsules/powder with Certificates of Analysis for purity and it’s refrigerated for stability.
- Nutricost (nutricost.com): More affordable NR capsules, non-GMO, third-party tested.
