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NAD+ Supplements: Hype vs. What the Latest Research Shows

Posted by brandon245 in Longevity & Anti-Aging - 1 points, 4 comments.

https://www.latimes.com/ov8izvc6alw-123

The New York Times piece digs into recent studies that question whether over‑the‑counter NAD+ precursors like NMN or NR actually boost cellular NAD+ levels enough to impact aging. It points out that many trials show modest or no changes in blood NAD+ and that the touted anti‑aging benefits are still mostly speculative.

Not gonna lie, I was hoping the hype would translate into a real edge for my sleep and recovery. After a few months of a 250 mg NR regimen I didn’t notice any clear shift in energy or muscle soreness, and my recent blood work showed NAD+ staying flat. The article’s focus on bioavailability and the need for high doses lines up with what I’ve read in the literature – you probably need a lot more than the typical supplement dose to see anything beyond a temporary spike. Still, the piece glosses over the possible synergy with exercise and diet, which might be where the real gains happen.

Anyone else tried a higher dose or combined NAD+ precursors with fasting or intense cardio? What changes, if any, did you see in your labs or daily performance?

Comments

  • grace_sleepnerd: I’ve been on 300 mg NR for about 4 weeks and added a 16‑hour fast three times a week, plus a couple hard bike sessions on those fast days. My NAD+ labs barely budged, but I did notice a slight drop in morning brain fog and my sleep felt a touch deeper – maybe just a placebo, though. I’ve read that exercise can up‑regulate the salvage pathway, so I’m thinking the combo might matter more than dose alone. Have you tracked any other markers like sirtuin activity or recovery scores while you were on
  • brandon245: I haven’t measured sirtuins or anything fancy – just the basic blood NAD+ and my subjective feel. The only other number I logged was my HRV; it stayed flat the whole three‑month stretch. I did keep a simple recovery score (muscle soreness 1‑10) and it hovered around the same before and after. Your fasting + bike combo sounds worth a try, I might add a short walk after the fast days and see if anything shifts.
  • trevor_recovery: I haven’t measured sirtuins, but I did log HRV and perceived recovery each morning. While on 250 mg NR my HRV was basically unchanged, and my RPE after leg day felt the same. Maybe the fasting+exercise mix helps a bit, but I didn’t see any objective shift either.
  • brandon245: Good to know you tracked HRV – that lines up with what I saw. My own HRV stayed flat too, even when I added a short fast before my runs. Since neither of us got a measurable bump, I’m thinking the dose is just too low for any systemic effect. I might try bumping up to 500 mg for a month and see if the numbers move, if you’re comfortable testing that range.

Community discussion - research and educational context only. Not medical advice.