NR (Nicotinamide Riboside)
Nicotinamide riboside (NR) is a form of vitamin B3 that serves as a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for cellular energy metabolism. Found in trace amounts in milk and other foods, NR has gained attention for its ability to elevate NAD+ levels, which naturally decline with age. It is one of the most studied NAD+ boosters alongside NMN.
Expert Evidence
13 references from 3 experts
“The tried and true function of nicotinamide riboside, at least something we can mostly expect if someone's going to supplement with the right dose being 500 milligrams to 1,000 milligrams, is lowering inflammation, particularly if you have a higher inflammatory status to start with.”
How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging
1:05:107 references in 3 episodes from 2020–2022
Rhonda Patrick personally takes 1,000mg/day of nicotinamide riboside (Tru Niagen) and cites its ability to raise NAD levels and lower inflammation, though she has noted that even high doses of NR and NMN failed to raise NAD levels outside the liver in some research.
Consumption
She takes 1,000mg per day of Tru Niagen (nicotinamide riboside) and reports great workout recovery since starting in August.
Benefits
A randomized controlled trial showed 250mg daily increased whole blood NAD levels by 40% after four weeks, and 500mg increased NAD by 90% in healthy adults aged 60-80.
Best Practices
The effective dose is 500mg to 1,000mg, with the most reliable expected benefit being reduced inflammation, particularly for those with elevated inflammatory markers.
Cautions
She has noted that even high doses of both NR and NMN failed to raise NAD levels in tissues outside the liver, such as muscle and brain.
“There's a couple of supplements that I used to take that I don't anymore. I stopped taking basis. It had nothing to do with any kind of deleterious side effects or any new information that came out, it was more that I thought about it and thought about whether we have enough human data.”
How To Reverse Aging | Dr Morgan Levine (Yale Professor)
30:344 references in 3 episodes from 2022–2024
Brad Stanfield stopped taking NR (as Basis) due to insufficient human data, though he still takes 50mg of nicotinamide (a different form of B3) via MicroVitamin. He believes B3 supplements including NR are likely protective against cancer rather than causing it, but would avoid all B3 supplementation with diagnosed breast cancer.
“I do indeed take an NR supplement every day. I take 500 milligrams of NR.”
AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
8:372 references in 1 episode from 2023
Huberman takes 500mg of NR daily and reports that it provides sustained mental and physical energy throughout the day, particularly when combined with NMN. No cautions, cycling protocols, or specific brand recommendations are discussed.
Side Effects
- Mild nausea
- Flushing at higher doses
- Headache
- Digestive discomfort
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