NMN & NR: My Deep Dive into NAD+ Boosters for Longevity

Introduction

Have you ever wished you could bottle the fountain of youth? I know I have! While we haven't quite cracked the code of immortality, a molecule is making waves in the scientific and longevity communities and might be the closest we've got. As someone who loves to optimize their health and experiment, I had to see what all the hype was about.

This potentially magic molecule is Nicotinamide Adenine Dinucleotide (a mouthful I know) but luckily it's more common name is NAD+. NAD+ is a vital coenzyme, present in every cell of our bodies, plays a critical role in energy production, DNA repair, and mitochondrial health. However, as we age, our NAD+ levels naturally decline, potentially leading to reduced energy, cognitive decline, and age-related diseases.[source]

To counter this decline, compounds like nicotinamide mononucleotide (NMN) and its close relative, nicotinamide riboside (NR), are gaining attention as NAD+ precursors. Essentially, these compounds act as building blocks that your body converts into NAD+ through a series of biochemical reactions.

I kept hearing about NMN and NR and saw many people I follow add it to their routines and sing its praises, but I wanted to see if it was worth it for a healthy 33-year-old like myself and if there were any perceived benefits that might give me a slight edge.

In this article, I'll delve into why these molecules are being used by so many, share the subjective effects I experienced from taking an NMN/NR supplement, reveal my NAD+ blood level increase from supplementation, and discuss who I think might benefit from NMN and NR.

Why Care About Boosting NAD+?

At the cellular level, NAD+ activates sirtuins, a family of proteins that play a crucial role in DNA repair and longevity pathways. Higher NAD+ levels also improve mitochondrial function, leading to enhanced energy production and reduced oxidative stress. This suggests that supplementing with NMN or NR may not only help restore NAD+ levels but also potentially enhance cellular resilience, energy metabolism, and possibly overall healthspan.

The Science Behind NMN and NR: What Does Current Research Say?

While both NMN and NR serve as precursors to NAD+, they follow slightly different biochemical pathways. There is ongoing debate on which is better but most research shows that both NMN and NR effectively raise NAD+ levels, so either should achieve this goal.

Research on NMN and NR has shown promising results in several areas:

Reducing Oxidative Stress and Inflammation: NAD+ precursors appear to reduce oxidative stress and inflammation, which supports DNA repair and energy metabolism, thereby protecting cells from damage.[source]
Increased Lifespan and Healthspan: Animal studies have indicated that boosting NAD+ levels through NMN and NR supplementation can extend lifespan and improve markers of health. [source, source]
Enhanced Mitochondrial Function: NAD+ is a key player in mitochondrial function. By raising NAD+ levels, NMN and NR have been shown to support more efficient energy production at the cellular level. This can lead to improvements in muscle endurance, metabolic health, and overall energy levels. [source, source]
Improved Cognitive Function: Preliminary research suggests that raising NAD+ levels may support brain health and cognitive function, potentially reducing the risk of neurodegenerative diseases like Alzheimer's. By enhancing DNA repair mechanisms and reducing inflammation, these compounds may help protect neurons from damage. [source, source]
Cardiovascular Benefits: Studies on NMN and NR have demonstrated positive effects on cardiovascular health for older individuals, including improved endothelial function (the health of blood vessels) and reduced markers of inflammation. This suggests potential benefits for reducing the risk of heart disease. [source, source]
Metabolic Health: NR and NMN supplementation can improve glucose metabolism and insulin sensitivity. These effects are beneficial in conditions like diabetics, high-glucose-induced liver damage and other metabolic disorders. [source, source, source]

This growing body of research, coupled with the buzz surrounding NAD+ precursor supplementation, piqued my curiosity. After digging into this was eager to experiment with NMN/NR to see if I could experience any of these effects firsthand.

My NMN/NR Supplement Choice

For my experiment, I opted for a supplement containing both NMN and NR in a single formula. My rationale was to cover all bases and not miss out on any potential benefits that one might offer over the other. While both work by increasing NAD+ levels, the differences in their metabolism made me want to utilize both for the best chance of seeing an effect on myself.

After extensive research, I settled on Jinfinity as my source. I have no affiliation but several factors influenced my decision:

Testing: They were the only company I found offering NAD+ testing in addition to their NMN/NR product. I felt this inclusion of testing and help in interpreting results spoke to their confidence in product purity and efficacy.
Starter Kit: Their starter kit product, which includes two tests in addition to ~2months worth of NAD booster was just what I needed for this experiment.
Reputation: Anecdotally, people had reported positive results with Jinfinity's products, and the company seemed well-respected in this space
Quality over Cost: While their product was somewhat expensive, I prioritized quality for this experiment to truly assess the potential of NMN/NR. I specifically purchased their NAD Optimization® Starter , which includes two blood tests and two 60-gram containers of their NAD+ booster containing both NMN and NR.

Alternatives:

Renue by Science offers a wide range of NMN and NR products that seem to be well-regarded.
TRU Niagen is another popular choice, with an NR product that many people have reported positive experiences with.

My Baseline NAD+ Test Results

Like any good experiment I wanted to make sure I had data in addition to my anecdotal experience and with the research pointing to an increase in NAD+ levels causing the possible benefits wanted to measure this directly.

My baseline NAD+ test came back at 39.0 µM which according to Jinfinity placed me right at the border of the optimal range and at the 95% percentile for my age range of 30-40 – not bad.

I attribute my higher baseline NAD+ level to a consistent exercise routine which has been shown to increase NAD+ levels [source, source]. After a quick pat on the back had to admit I'm on the younger side of this age range and decided my goal for this experiment was to reach the 95th percentile for the 20-30 age group. Let's see if supplementation can get me there.

Dosage and Duration

I began with a daily dose of 500mg of NMN and 500mg or NR. However, after the first week, I reduced the dosage to approximately 250mg of each daily. I took the supplement first thing in the morning, dissolved in water, and held it in my mouth for 45-60 seconds to increase sublingual absorption.

According to Jinfinity, most people need 1000-2000mg (NMN + NR) daily to optimize their NAD+ levels but I opted for this reduced dose to minimize potential sleep disruptions, which I'll discuss later. I also hypothesized that, given my already high baseline levels, I might require a smaller dose than individuals with lower starting points.

For those curious about cost, if purchasing individual jars of NAD+ booster (the most expensive way to do it) this dosage would cost approximately $1 per day.

My Experiment

I started taking the supplement on November 27th and retested on January 7th, for a total of 41 days. However, there were 10 days total during which I didn't take the supplement, partly due to experimentation with breaks and partly due to a trip where I forgot to bring it along.

Results

After 30 days of supplementation (spread over a 40-day period), my NAD+ levels increased to 45.3 µM, a 14% increase from my baseline. This was achieved with a lower than recommended dose, and it successfully brought me to my target NAD+ level, the 95th percentile for the 20-30 age group.

My Subjective Experience

Benefits:

While taking the NMN/NR supplement, I noticed a subjective increase in sustained energy throughout the day. I also found myself hitting the gym more consistently, and my workouts had a higher average intensity. These effects were most noticeable during periods of high stress. For example, during a particularly demanding work week that coincided with preparations for international trip, I managed to maintain my usual exercise routine and intensity, whereas I might typically have skipped the gym or scaled back under such circumstances.

It's important to note that my perceived benefits were relatively minor in magnitude and highly subjective. While I knew when I was taking the supplement, I did cycle off a couple of times and noticed that my perceived energy levels seemed to correlate with NMN/NR usage.

My experience wasn't as dramatic as some of the more sensational reports found online. However, I believe the supplement might be most useful during times of heightened stress, reduced sleep, compromised immune function, or when getting regular exercise is challenging. Additionally, considering my high baseline NAD+ levels for my age, I wonder if individuals with more "headroom" in their NAD+ levels can potentially experience more pronounced benefits.

The research on this is still in its early stages, but one study found that NR supplementation led to greater improvements in cardiovascular and metabolic function in individuals with elevated blood pressure and liver fat. Another study indicated that NAD+ precursor supplementation might have a more substantial impact on patients with cardiovascular disease and dyslipidemia compared to healthy individuals. These imply that individuals with lower baseline NAD+ levels (which were seen in both groups with pre-existing conditions) might see greater improvements with supplementation. However, more research is needed to confirm these findings and to fully understand the relationship between baseline NAD+ levels and supplementation effectiveness.

Anecdotal reports online suggest that older individuals, who often have lower baseline NAD+ levels, experience the most significant benefits. I will be more inclined to include NMN or NR daily when I hit lower baseline levels due to age or other factors.

Potential Drawbacks:

I didn't experience any acute negative effects from taking this NAD+ booster. However, I suspect it might have had a negative impact on my sleep. I noticed that after starting the supplement, I was waking up very early in the morning (around 2-4 AM) on most nights and had difficulty falling back asleep. This early morning waking seemed to reduce my overall sleep quality and duration.

Research specifically on NMN and sleep is limited, but current findings do not show a reduction in sleep quality [source, source] . It is important to note that these studies were small, conducted on older populations, and did not measure baseline NAD+ levels, so their findings may not be directly applicable to my situation.

This early waking that was coupled with difficulty quieting my mind seemed to coincide with days when I took the NAD+ booster, but other factors in my life could have contributed, so I can't definitively establish a causal link. I did observe that the early waking became less pronounced over time, suggesting that this issue might resolve with consistent, long-term use.

Who Should Consider NAD+ Precursors?

I find NAD+ boosters to be a promising area of research, and the current evidence certainly warrants further investigation and experimentation. I suspect that the benefits of NMN and NR depend on several factors, including your baseline NAD+ levels, where you fall within the distribution for your age group, and your age itself.

Because I started this experiment with relatively high NAD+ levels and am relatively young, the cost and potential sleep disruptions make full-time NMN/NR supplementation less appealing to me at this time. However, I plan to use the same NAD+ booster product during periods of higher stress, increased physical training load, when I'm unable to exercise regularly due to illness or other life disruptions, or if I observe lower baseline energy levels. I anticipate that my likelihood of using NAD+-boosting molecules more regularly will increase as I age, and hopefully, by then, we'll have a more robust body of research to guide usage and dosing.

Who Might Benefit Most from NAD+ Boosting?

Individuals Aged 40+ (or those with lower baseline levels for their age): This is when the most significant natural decline in NAD+ occurs, and I suspect it's where NMN/NR supplementation could have the greatest impact. NAD+ levels begin to decline in the mid-20s to early 30s, so earlier supplementation might help slow this process, although the effects might be less noticeable.

If you are in your 20s or 30s I would focus on exercise, good sleep, a healthy diet, and stress management as these will have the greatest impacts on your health compared to any supplement. If you're interested in optimizing your NAD+ levels when younger I have not found a reason not to experiment but recommend combining it with testing to determine the appropriate dosage to reach your target range and help you make informed decisions.
Inactive Individuals: Exercise has been shown to increase NAD+ levels [source, source]. Since exercise is crucial for health and longevity and can naturally boost NAD+, I suspect that individuals who are unable to exercise might experience a more rapid decline in NAD+ levels. For them, supplementation might be particularly beneficial. For instance, if I were injured later in life or unable to exercise due to illness, I would be more inclined to use a NAD+-boosting supplements during that period.
Individuals Interested in Cutting-Edge Health and Longevity Optimization: The research and anecdotal experiences surrounding NAD+ enhancement are compelling. If you're someone who likes to be at the forefront of interventions to support longevity, NMN and NR might be worth exploring to see how they impact you personally.

Conclusion

So, is NMN the fountain of youth in a bottle? While the research is still evolving, the potential benefits for boosting NAD+ levels and improving healthspan are exciting. If you're looking to optimize your health and longevity, NMN and NR might be worth exploring, especially if you fall into one of the groups I've highlighted. Keep an eye out for future research, and remember that a healthy lifestyle remains the cornerstone of aging well.

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