Published by Paul Thompson |
Fact-checked against peer-reviewed sources | Updated March 2026
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# NAD+ Supplements: The Complete 2026 Guide

January 24, 2026

NAD+ (nicotinamide adenine dinucleotide) is having a moment - and for good reason. This coenzyme is essential for cellular energy, DNA repair, and hundreds of metabolic processes. The problem? NAD+ levels decline with age, potentially contributing to aging itself.

## NMN vs NR: What's the Difference?

The two main NAD+ precursors on the market are NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside). Both convert to NAD+ in the body, but they take different pathways.

Quick Comparison:
NMN: Larger molecule, may require specific transporter, popular in longevity research
NR: Smaller molecule, well-absorbed, more human studies available

## What Does the Science Say?

Human trials are still catching up to the animal research. What we know so far:

- NAD+ precursors do raise NAD+ levels in humans
- Both NMN and NR appear safe at typical doses
- Long-term longevity effects in humans are still being studied
- Some studies show improved insulin sensitivity and energy

## Dosing Guidelines

Most studies use 250-500mg of NMN or 300-1000mg of NR daily. Many longevity enthusiasts take their NAD+ precursor in the morning, as it may affect energy levels and sleep if taken too late.

## The Bottom Line

NAD+ supplementation shows promise for supporting healthy aging, but it's not a magic bullet. Combine with good sleep, exercise, and nutrition for best results. If you're over 40 and interested in longevity, NAD+ precursors are worth considering.