Quick Summary

Compare all NAD+ precursors (NMN, NR, niacin, niacinamide). Find the best form for longevity, energy, and cellular health based on research, dosing, and cost.

David Sinclair takes NMN. Bryan Johnson takes NR. Peter Attia cycles between them. All three are brilliant scientists-so why can't they agree on the best NAD+ precursor?

Because there isn't a single "best." Each precursor works through different pathways, has different absorption characteristics, and costs anywhere from $10 to $200 per month. The right choice depends on your goals, your budget, and honestly, how much you trust emerging research versus established safety data.

NAD+ levels decline 50% from age 20 to 60. This decline is implicated in aging, metabolic disease, and cognitive decline. Boosting it makes biological sense-but the supplement industry has created a confusing mess of options, many of which are overpriced placebos.

This guide cuts through the noise. By the end, you'll know exactly which precursor makes sense for your situation.

Quick Decision Tree - Choose Your NAD+ Precursor in 30 Seconds

Start here what's your priority?

• Best research backing for longevity? NMN 500-1,000mg daily (most studied, David Sinclair's choice)

• Best absorption and stability? NR 300-600mg daily (converts directly to NAD+, stable)

• On a tight budget but want NAD boost? Niacin (nicotinic acid) 100-500mg daily ($10/year vs $60-200)

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If you want evidence-based longevity supplementation: Choose NR 300-600mg daily. It has the most human research, FDA GRAS status, and proven NAD+ elevation. Add resveratrol 500mg and quercetin 500mg for synergy.

If you're an early adopter betting on emerging research: Take NMN 500-1,000mg daily (David Sinclair's choice). The mouse data is compelling, human trials are promising, and you're willing to pay the premium for potential additional benefits.

If you want comprehensive NAD+ optimization: Stack NMN 500-1,000mg + NR 300mg + quercetin 500mg + TMG 1g + resveratrol 500mg. This covers multiple pathways and prevents NAD+ degradation. Cost: $100-150/month.

If you're on a budget: Niacin 250-500mg daily + quercetin 500mg. Total cost: $30-50/year. You're getting 80-90% of the benefit at 1-2% of the cost of premium stacks.

Key Takeaways

• NMN and NR both effectively raise NAD+ NMN converts directly, NR requires one extra step (NR to NMN to NAD+), but both work in humans

• NR has more human safety data 30+ trials vs 10+ for NMN, plus FDA GRAS status; better choice for evidence-based approach

• Niacin is the budget champion Raises NAD+ at 1% of NMN/NR cost ($10 vs $500-1,800/year), but causes flush

• Dosing matters: 300-1,000mg is the research range Lower doses (100-250mg) likely ineffective; most studies use 300-600mg NR or 500-1,000mg NMN

• Combine with CD38 inhibitors for better results Quercetin (500mg) and apigenin (50mg) prevent NAD+ degradation

• Add TMG to prevent methylation drain NAD+ synthesis uses methyl groups; 500-1,000mg TMG compensates

• Effects are subtle and take 8-12 weeks Not like caffeine; expect gradual improvements in energy, recovery, metabolic markers

• Optimize lifestyle first, supplement second Sleep, exercise, nutrition matter more than NAD+ precursors

• Most expensive doesn't mean best Niacin at $10/year may provide similar NAD+ boost to NMN at $1,800/year

Photo from Unsplash NAD+ is one lever for longevity. Focus on the fundamentals first, then add NAD+ boosting as part of a comprehensive strategy. Optimize from within.

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Medical Disclaimer

This article is for educational and informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating a health condition. Always consult with your doctor or qualified healthcare provider before starting any new supplement protocol, making changes to your diet, or if you have questions about a medical condition.

Individual results may vary. The dosages and protocols discussed are evidence-based but should be personalized under medical supervision, especially if you have existing health conditions or take medications.

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References

[1] Yoshino J, et al. NAD+ Intermediates: The Biology and Therapeutic Potential of NMN and NR. Cell Metab. 2018;27(3):513-528. PMID: 29514064

[2] Martens CR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun. 2018;9(1):1286. PMID: 29599478

[3] Mills KF, et al. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016;24(6):795-806. PMID: 28068222

[4] Dollerup OL, et al. A randomized placebo-controlled clinical trial of nicotinamide riboside in obese men: safety, insulin-sensitivity, and lipid-mobilizing effects. Am J Clin Nutr. 2018;108(2):343-353. PMID: 29992272

[5] Yoshino M, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224-1229. PMID: 33888596

[6] Remie CME, et al. Nicotinamide riboside supplementation alters body composition and skeletal muscle acetylcarnitine concentrations in healthy obese humans. Am J Clin Nutr. 2020;112(2):413-426. PMID: 32320006

[7] Airhart SE, et al. An open-label, non-randomized study of the pharmacokinetics of the nutritional supplement nicotinamide riboside (NR) and its effects on blood NAD+ levels in healthy volunteers. PLoS One. 2017;12(12):e0186459. PMID: 29211728

[8] Bogan KL, Brenner C. Nicotinic acid, nicotinamide, and nicotinamide riboside: a molecular evaluation of NAD+ precursor vitamins in human nutrition. Annu Rev Nutr. 2008;28:115-130. PMID: 18429699

[9] Cantó C, et al. NAD+ Metabolism and the Control of Energy Homeostasis: A Balancing Act between Mitochondria and the Nucleus. Cell Metab. 2015;22(1):31-53. PMID: 26118927

[10] Rajman L, et al. Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence. Cell Metab. 2018;27(3):529-547. PMID: 29514063