howtosupplement
Longevity/Performance/Heart

NAD+ Precursors

Compounds like NMN and NR that raise NAD+ levels, with emerging evidence for physical performance and modest cardiovascular effects in older adults.

NAD+ Precursors

NAD+ Precursors

38
score
C
evidence
Caution
risk
Quick Take

Skip unless you're an older adult curious about anti-aging research; benefits are smaller than marketed.

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme essential for cellular energy production and DNA repair. Because oral NAD+ is destroyed by stomach acid, supplements use precursors such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN). These are converted into NAD+ via the salvage pathway, fueling sirtuins and PARPs that regulate mitochondrial function and genomic stability. Randomized trials confirm that NR and NMN reliably increase blood NAD+ concentrations. Small studies also suggest improved gait speed and grip strength in older adults, and modest reductions in blo

Proven Benefits

01
Elevates blood NAD+ levels
02
Improves physical performance
03
May lower blood pressure

Protocol

Amount
250-1000 mg
Frequency
Once daily
When
Morning, with or without food — consistency matters more than timing.

Onset Time

2-4 weeks to raise blood NAD+; 8-12 weeks for physical performance changes.

Who Should Consider

Adults 50+ with declining energy
People with elevated blood pressure
Prediabetic women (limited evidence)
Biohackers tracking NAD+ levels

Food Sources

  • Milk and beer (trace amounts of NR)
  • Fish and poultry (niacin and tryptophan precursors)
  • Avocado, broccoli, cabbage (trace NMN)

How It Works

NR and NMN are absorbed and enzymatically converted to NAD+ through the nicotinamide salvage pathway. Restored NAD+ pools activate sirtuins and support PARP-mediated DNA repair, both of which depend on NAD+ as a cofactor. In aging tissues, this may partially compensate for the natural decline in mitochondrial oxidative function and vascular endothelial health.

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