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NAD+ Dosage Guide: How Much NAD+ Should You Take?
The most common daily dose of NAD+ precursors is 250-500 mg, though clinical trials have shown that doses up to 2,000 mg are safe.⁽¹⁾ Because NAD+ is often broken down during digestion, precursors such as nicotinamide riboside (NR) are consumed instead, and then converted into NAD+ itself by your body’s cells.
NAD+ levels decrease naturally as you age, so supplementing your body’s production of this coenzyme can help maintain essential functions such as metabolism, DNA repair, and circadian rhythm regulation. However, it’s important to understand the most effective ways of providing your body with NAD+, from dosage to delivery method.
What Is NAD+ and Why Does It Matter?
NAD+ is a coenzyme (cellular transport) that carries electrons to mitochondria in order to create ATP, which is your body’s primary energy source. It also fuels enzymes that contribute to metabolic efficiency, DNA repair, and healthy skin, all of which are important factors for longevity.
Unfortunately, as you age, your body’s natural NAD+ supply is typically hoarded by certain enzymes that deal specifically with DNA damage, which accelerates as you get older. As a result, NAD+ isn’t able to perform its other functions as successfully, leading to metabolic deficit and more noticeable aging.
Can You Take NAD+ Directly? Why Precursors Matter
While you can take NAD+ directly through oral NAD+ supplements, oral NAD+ does a poor job at actually increasing NAD+ levels in the body. Due to the size of the molecule, it must undergo significant breakdown during digestion. Instead, you may consider NAD+ precursors like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), which do not have to go through as much breakdown during digestion as NAD+.
Between NR and NMN, NR has more clinical studies. NR also has a smaller molecular structure than NMN, with one less phosphate group and special transporters, which grant it direct access into the mitochondria, where it is converted into NAD+. NMN also needs to be converted to NR before ultimately becoming NAD+, which is one reason NR is frequently viewed as the more efficient precursor.
How Much NAD+ Should You Take?
Direct NAD+ consumption isn’t very effective, as it must undergo significant degradation during the digestion process. Instead, precursors like nicotinamide riboside (NR) can be taken to facilitate NAD+ production in your body. A standard daily dose of high-quality NR, such as Niagen®, is between 300-500mg per day, especially for those whose goal is general wellness and cellular energy support.
Some users prefer to start at a lower dose, such as 150mg, for around two weeks and then work their way up to a higher dosage. Once your body has become accustomed to it, you may decide to go as high as 2,000mg per day if you want a more substantial NAD+boost.
Oral supplements, like capsules and powders, are the most commonly used forms of NAD+ precursors. If you decide you’d like to explore more direct options, you can opt for NAD+ IV therapy or NAD+ injections, which provide a more direct route for NAD+ to enter your bloodstream.
Factors That Influence Your Ideal NAD+ Dosage
There are several factors that dictate your ideal NAD+ dosage:
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Age: Research has shown that NAD+ declines by up to 65% between the ages of 30 and 70.⁽²⁾⁽³⁾ As such, the older you are, the higher dosage of NAD+ precursors you may need to take in order to compensate.
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Lifestyle: NAD+ stores drain more quickly if you lead a demanding lifestyle. Overtraining, excess alcohol consumption, smoking, illness, and a high-calorie diet can all contribute to lower natural NAD+ levels in your body, requiring you to increase your supplement dosage.
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Health: Chronic inflammation, regardless of cause, can be demanding on NAD+ levels. Those suffering from this condition may consider higher doses of NAD+ precursors.
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Baseline NAD+ levels: Identifying your baseline NAD+ levels through blood tests makes it easier to determine your starting point. Knowing your baseline is helpful because then you can re-test after precursor supplementation to determine the efficacy of the precursor in elevating your NAD+ levels.
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Delivery method: Oral supplements take the longest for your body to absorb, while IV therapy and injections offer more direct modes of administration. Depending on which delivery method you choose, you may want to modify the dosage to offset the time it takes for your body to process it.
How Long Does It Take for NAD+ Supplements to Work?
A study in Scientific Reports found that healthy adults taking daily doses of Niagen® (NR) saw a measurable, significant increase in NAD+ levels after just two weeks. The extent of the increase depended on dosage, but the results were sustained over the course of the eight-week study.⁽⁴⁾ It’s important to note, though, that missing doses of NR can interrupt and reverse progress, so it’s important to maintain a consistent daily regimen.
NAD+ Dosage FAQs
Should I Take NR or NMN?
NR supplements, such as Niagen®, have been trialed more robustly than NMN supplements. As such, there is more science backing up its effectiveness, which is why many turn to NR over NMN. NR also has a smaller molecular size than NMN, which makes it more effective at penetrating cells.
How much NAD+ Should I Take Daily?
Most adults do well with a 250-500mg dose of NR or NMN daily. If you have specific goals that require more NAD+, you can safely take up to 2,000mg daily.⁽¹⁾ Those over 50 or facing high levels of stress may benefit from daily doses over 500mg.
How do you Find the Best NAD+ Boosting Supplement?
It’s important to look for NAD+ supplements that have been clinically tested, so that you know what you’re buying is effective. Brands with label transparency, clear dosage information, and information on third-party testing are more reliable than unvetted products, which may contain fillers or unstable versions of the precursor. In fact, a recent report found 76% of NAD+ supplements fail to meet label claims, showcasing the importance of supplementing with NAD+ boosting supplements with rigorous quality testing, such as Tru Niagen, which undergoes 19 internal and third-party tests.
Are there Side Effects of High-Dose NAD+ Supplements?
High-dose NAD+ supplements can cause side effects depending on the precursor and delivery method. Niacin may trigger flushing, while NAD+ IV therapy can cause nausea or chest tightness during infusion. Nicotinamide riboside is generally well tolerated in human studies and tends to produce fewer side effects than many other NAD+ approaches. Currently, there have been 45+ published peer-reviewed clinical studies on Niagen, and there have been no serious adverse events attributed to Niagen. While rare, some users have reported nausea, bloating, headaches, and cramping, particularly when first starting an NAD+ supplement regimen.⁽⁵⁾ If these side effects persist, you may be better off taking a lower daily dose.
What is the Best Time of Day to Take NAD+ Supplements for Maximum Absorption?
NAD+ supplements can be taken in the morning or at night without a noticeable difference. When you take your supplement is dependent entirely on your preference.
What is the Best Way to Take NAD+?
IV therapy works more quickly than oral supplements, but oral supplements are more convenient, accessible, and can be taken daily. How you take NAD+ supplements is entirely up to you, and should align with your health goals.
Wrapping Up: Finding Your Ideal NAD+ Dosage
Your ideal NAD+ dosage can vary widely depending on the precursor, delivery method, and individual goals. Oral supplementation with NAD+ precursors such as nicotinamide riboside is typically daily to support steady NAD+ production over time in dosages ranging from 150mg to 1,000mg, while injections and IV therapy often involve higher, less frequent dosing. Factors like age, metabolism, activity level, and overall health can influence how much NAD+ support someone may benefit from. If you’re interested in taking the next steps, take a look at our lineup of NAD+ boosting supplements.