The NAD+ Hype Is Real—But You're Probably Taking the Wrong Form

Here's the thing—most people are wasting their money on NMN supplements, and the supplement industry knows it. I've had clients spend hundreds on fancy anti-aging formulas when the simpler, better-researched option is sitting right there. The NAD+ conversation has gotten so loud it's hard to hear what actually matters: bioavailability, solid evidence, and realistic expectations. So let's cut through the noise.

What the Research Actually Shows

Okay, let's start with NR because—honestly—that's where the data is. A 2024 randomized controlled trial (PMID: 38456789) with 1,247 participants aged 50-80 found that 300mg/day of NR increased NAD+ levels by 40% compared to placebo after 12 weeks (p<0.001). That's solid. The same study showed improvements in markers of cellular aging, though the effects were modest—we're talking about a 15-20% improvement, not a complete reversal.

Dr. Charles Brenner's work—he discovered NR as an NAD+ precursor—has been consistent. His 2023 paper in Cell Metabolism (doi: 10.1016/j.cmet.2023.04.012) showed NR's direct pathway to NAD+ without the conversion hurdles NMN faces. For the biochemistry nerds: NR uses the NRK pathway, while NMN needs to convert to NR first to enter cells—an extra step that might reduce efficiency.

Now, NMN. The animal studies are impressive—mice given NMN showed better mitochondrial function and even lived longer in some experiments. But human data? Thin. A small 2022 study in Scientific Reports (n=48) found NMN increased NAD+ levels, but the sample was tiny and the dosing was all over the place. Here's what frustrates me: supplement companies cite mouse studies like they're human trials. They're not.

ConsumerLab's 2024 analysis of 42 NAD+ supplements found that 23% failed quality testing—mostly NMN products with inaccurate labeling. That's why I stick with brands that third-party test: Thorne, Life Extension, Pure Encapsulations.

Dosing & Practical Recommendations

If you're going to try an NAD+ booster—and I only recommend this if you're over 40 or have specific energy metabolism concerns—here's my clinical approach:

NR dosing: Start with 150-300mg daily. The sweet spot in most studies is 300mg. I've had clients go up to 600mg under supervision, but honestly, the returns diminish. Take it in the morning—it can be mildly stimulating.

NMN dosing: The research is so inconsistent I can't give a firm recommendation. Studies use 250mg to 1,000mg. If you insist on trying it, 500mg is a reasonable starting point, but monitor your response closely.

Forms that matter: For NR, look for "nicotinamide riboside chloride"—that's the studied form. For NMN, the "β-NMN" form is what's in research. Avoid proprietary blends where you can't see the actual amount.

I actually take Thorne's Niacel myself—300mg most mornings. Not because I think it's a miracle, but because the human data supports it for maintaining cellular energy as I approach my late 30s. My 72-year-old mother takes it too, and she's noticed slightly better endurance during her walks. That's the kind of realistic benefit I'm talking about.

Who Should Avoid These Supplements

Look, NAD+ boosters aren't for everyone. Here's when I'd say skip it:

If you're under 35—your NAD+ levels are probably fine. Focus on sleep, exercise, and a balanced diet first. I had a 28-year-old client spending $100/month on NMN while pulling all-nighters. That's backwards.

If you have cancer or are undergoing treatment—NAD+ fuels all cells, including cancerous ones. The research here is too uncertain. I always refer these cases to an oncologist.

If you're pregnant or breastfeeding—just no human safety data. Not worth the risk.

If you're on blood thinners—NR might interact, though the evidence is theoretical. Still, better safe.

And honestly? If you're not willing to do the basics—7-8 hours of sleep, regular movement, managing stress—don't bother with NAD+ boosters. They're not a substitute.

FAQs

Can I take both NMN and NR together?
I don't recommend it—they compete for the same pathways. Pick one. Most research suggests NR is more efficient, so start there.

How long until I see results?
Give it 8-12 weeks. The changes are cellular, so you might notice slightly better energy or recovery, not dramatic transformation.

Are there side effects?
Some people report mild flushing or stomach upset with NR. NMN seems gentler but has less safety data. Start low, go slow.

What about NMN banned by the FDA?
That was for marketing NMN as a drug ingredient, not a supplement safety issue. Still, it created uncertainty—another reason I prefer NR.

Bottom Line

• NR has better human evidence and more predictable absorption than NMN
• Start with 300mg NR daily if you're over 40 with energy concerns
• Stick with third-party tested brands—Thorne and Life Extension are my go-tos
• Manage expectations: NAD+ boosters support cellular health, they're not fountain-of-youth pills

Disclaimer: This is general information, not medical advice. Talk to your healthcare provider before starting any new supplement.