Why NAD+ Matters for Aging
NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme found in every cell of your body. It's essential for over 500 enzymatic reactions, including energy production, DNA repair, and sirtuin activation - the "longevity genes" that regulate aging.
NAD+ levels decline dramatically with age - by 50% between ages 40 and 60. This decline is associated with reduced energy, impaired DNA repair, and accelerated aging. Restoring NAD+ levels has become a primary focus of longevity research.
Several NAD+ precursors are available as supplements, each with unique advantages. Understanding the differences helps you choose the right option for your goals.
NMN vs NR: Key Differences
The two main NAD+ precursors are NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside). Both effectively raise NAD+ levels but differ in their pathways and research backing.
NMN (Nicotinamide Mononucleotide)
- One step closer to NAD+ in the biosynthetic pathway
- Direct cellular uptake via Slc12a8 transporter
- Preferred by Dr. David Sinclair and longevity researchers
- Growing clinical trial evidence in humans
NR (Nicotinamide Riboside)
- More published human clinical trials
- FDA GRAS status for safety validation
- Patented as NIAGEN with extensive research
- Stable and well-established in market
Benefits of NAD+ Restoration
Restoring NAD+ levels provides multiple benefits for healthy aging and longevity:
- Cellular Energy: Enhanced mitochondrial function and ATP production
- DNA Repair: Activates PARP enzymes for genomic maintenance
- Sirtuin Activation: Powers SIRT1-7 longevity proteins
- Brain Health: Supports neuronal metabolism and cognitive function
- Cardiovascular Health: Improves vascular function and reduces inflammation
- Metabolic Health: Enhances insulin sensitivity and glucose metabolism
Clinical Research
Human clinical trials have demonstrated that NAD+ precursors safely and effectively increase blood NAD+ levels. A 2016 Nature Communications study confirmed NR raises NAD+ by 40-50% within weeks.
The 2021 NMN trial published in Science showed improved muscle insulin sensitivity in prediabetic women. Multiple ongoing trials are investigating effects on cardiovascular health, cognitive function, and metabolic disorders.
Long-term safety data from NR trials shows excellent tolerability with minimal side effects, supporting the safety of NAD+ supplementation for general health optimization.
Dosage Recommendations
Optimal dosing depends on the specific NAD+ precursor and individual goals. Here are general guidelines based on research and clinical experience:
Dosing Guidelines
- NMN: 250-500mg daily for maintenance; up to 1000mg for therapeutic benefit
- NR: 300-500mg daily; clinical trials have used up to 1000mg
- Dr. Sinclair Protocol: 1g NMN daily (with resveratrol)
- Best time: Morning, with or without food
Synergy with Other Compounds
NAD+ precursors work synergistically with other longevity compounds. Resveratrol activates SIRT1 but requires NAD+ as a cofactor, so combining them maximizes the effect of both.
Dr. Sinclair takes both NMN (1g) and resveratrol (1g) daily, a protocol adopted by many in the longevity community. Adding pterostilbene or quercetin may provide additional sirtuin-activating benefits.
Consider combining NAD+ boosters with other longevity interventions like autophagy inducers (spermidine) and senolytics (fisetin, quercetin) for a comprehensive approach.
