NAD+ Dosing Guide: How Much Should You Take?

Determining the right NAD+ dose can be confusing with varying recommendations online. This comprehensive guide breaks down optimal dosing for different NAD+ forms, ages, and health goals.

Understanding NAD+ Supplementation Forms

NAD+ Precursors vs. Direct NAD+

NAD+ Precursors (most common):
• NMN (Nicotinamide Mononucleotide)
• NR (Nicotinamide Riboside)
• Niacin (Vitamin B3)
• Tryptophan

Direct NAD+:
• IV NAD+ infusion
• Sublingual NAD+
• NAD+ nasal spray

Why Precursors Are Popular

Advantages:
• Oral administration (convenient)
• Better stability
• More affordable
• Extensive research
• Good bioavailability

Form Comparison

FormBioavailabilityCostConvenience IV NAD+100%HighLow (clinic) NMN oral30-50%MediumHigh NR oral25-40%MediumHigh Sublingual NAD+20-40%HighMedium

NMN Dosing Guidelines

Standard Recommendations

Starting Dose:
• 250mg daily for most adults
• Take with food
• Morning administration preferred

Maintenance Dose:
• 500-1000mg daily
• Based on response
• Adjust as needed

Age-Based NMN Dosing

Age RangeDaily DoseRationale 30-40250-500mgMaintenance/prevention 40-50500-750mgAddress early decline 50-60500-1000mgMore significant support 60+750-1000mgMaximum support

Weight-Based Considerations

General Guideline:
• Light (<150 lbs): 250-500mg
• Medium (150-200 lbs): 500-750mg
• Heavy (>200 lbs): 750-1000mg

Goal-Based NMN Dosing

For General Anti-Aging:
• 500mg daily
• Consistent long-term use
• Support with lifestyle factors

For Energy Enhancement:
• 500-750mg daily
• May notice effects within weeks
• Split dose if needed (AM/PM)

For Athletic Performance:
• 750-1000mg daily
• Pre-workout timing may help
• Support with exercise

For Cognitive Support:
• 500-1000mg daily
• Morning dose preferred
• Combine with brain health habits

NR (Nicotinamide Riboside) Dosing

Standard Recommendations

Typical Dose Range:
• 300-600mg daily
• Most studies use 300mg
• Some protocols go higher

Clinical Study Doses

StudyDoseDurationOutcome Human safety100-2000mg8 weeksSafe Efficacy trials250-500mg12 weeksPositive Athletic300mg6 weeksImproved recovery

NR vs. NMN Dosing Equivalence

Approximate Equivalence:
• 300mg NR ≈ 250-300mg NMN
• 500mg NR ≈ 400-500mg NMN
• NMN slightly more efficient

IV NAD+ Dosing

Typical IV Protocols

Session Duration and Dose: ProtocolDoseDurationFrequency

Wellness250-500mg2-3 hoursMonthly Intensive500-750mg3-4 hoursWeekly x4 Addiction support750-1000mg4-6 hoursDaily x7-10

IV NAD+ Loading Protocol

Week 1-2 (Loading):
• 500mg IV infusion
• 2-3 sessions
• Establish baseline

Maintenance:
• 250-500mg IV infusion
• Monthly or as needed
• Adjust based on response

Important IV Considerations

Rate Matters:
• Slow infusion reduces side effects
• Faster rates cause more flushing/nausea
• 3-4 hour minimum for higher doses

Side Effects During Infusion:
• Chest tightness (common, temporary)
• Nausea (slow the rate)
• Flushing (normal)
• Headache (stay hydrated)

Timing and Administration

Best Time to Take NAD+ Precursors

Morning (Recommended):
• Aligns with circadian rhythm
• Supports daytime energy
• NAD+ naturally peaks in AM
• Less likely to affect sleep

With or Without Food?:
• Most studies: with food
• Some suggest fasted
• Personal tolerance varies
• Consistency matters most

Split Dosing

When to Consider:
• Total dose >500mg
• GI sensitivity
• Wanting steady levels
• Twice daily schedule

Example Split:
• 250mg morning + 250mg afternoon
• Or 500mg morning + 250mg midday

Factors Affecting Optimal Dose

Health Status

Higher Doses May Be Needed If:
• Chronic health conditions
• High oxidative stress
• Poor mitochondrial function
• Sedentary lifestyle
• High alcohol consumption

Lower Doses May Suffice If:
• Generally healthy
• Active lifestyle
• Good diet
• Younger age
• Already supplementing

Lifestyle Factors

FactorImpact on Dosing ExerciseMay increase benefit FastingEnhances NAD+ Sleep qualityPoor sleep = more needed Stress levelsHigh stress = more needed Diet qualityPoor diet = more needed

Genetic Variations

Some People Need More:
• Variations in NAD+ pathway genes
• Different enzyme efficiencies
• Individual metabolism differences

Starting and Adjusting

Starting Protocol

Week 1-2:
• Start low (250mg NMN or 300mg NR)
• Assess tolerance
• Note any changes

Week 3-4:
• Increase if needed (500mg)
• Continue assessment
• Adjust timing if needed

Month 2+:
• Find optimal maintenance dose
• Long-term consistency
• Periodic reassessment

Signs You May Need to Adjust

Dose Too Low:
• No noticeable benefit
• Still feeling fatigued
• No improvement in biomarkers

Dose Too High:
• GI discomfort
• Sleep disruption
• Excessive energy/restlessness

Combining NAD+ with Other Supplements

Synergistic Combinations

Recommended Additions:

SupplementPurposeDose ResveratrolSIRT activation200-500mg TMG (Betaine)Methyl support500-1000mg Vitamin DCofactor2000-5000 IU Omega-3Anti-inflammatory2-3g

Why TMG with NMN?

Methyl Group Support:
• NMN metabolism uses methyl groups
• TMG replenishes methyl pool
• Prevents potential depletion
• Recommended at 500-1000mg

Safety Considerations

Upper Limits

Current Understanding:
• NMN: Up to 1200mg studied safely
• NR: Up to 2000mg studied safely
• Long-term high dose data limited

Who Should Be Cautious

Consult Provider First If:
• Cancer history (NAD+ affects cell growth)
• Taking medications
• Pregnant or nursing
• Significant health conditions

Quality Matters

Dosing Assumes Quality Product:
• Third-party tested
• Stated dose is accurate
• No contaminants
• Proper storage

Measuring Success

Subjective Markers

What to Track:
• Energy levels
• Sleep quality
• Mental clarity
• Exercise recovery
• Overall well-being

Objective Testing

Available Tests: TestWhat It ShowsFrequency

NAD+ blood levelsDirect measurementEvery 3-6 months Biological age testsEpigenetic changesAnnually Metabolic panelsOverall healthEvery 6-12 months

Practical Dosing Protocols

Protocol 1: Basic Anti-Aging

For healthy adults 40+:
• NMN: 500mg morning
• Resveratrol: 200mg morning (with fat)
• TMG: 500mg morning

Protocol 2: Energy Focus

For fatigue/low energy:
• NMN: 500mg morning + 250mg afternoon
• CoQ10: 200mg morning
• B-complex: 1x morning

Protocol 3: Cognitive Support

For brain health:
• NMN: 500mg morning
• Omega-3: 2g with food
• Lion's Mane: 500mg morning

Protocol 4: Intensive (Periodic)

For anti-aging intensification:
• IV NAD+: 500mg monthly
• NMN: 750-1000mg daily (oral)
• Resveratrol: 500mg daily
• Fasting: 16:8 intermittent

Conclusion

NAD+ dosing is personal and depends on multiple factors:

General Guidelines:
• Start low, increase gradually
• NMN: 250-1000mg daily typical range
• NR: 300-600mg daily typical range
• IV NAD+: 250-750mg per session
• Morning dosing preferred
• Combine with synergistic supplements

Key Principles: 1. Start conservative 2. Assess response over weeks 3. Adjust based on goals 4. Consider age and health status 5. Quality products matter 6. Consistency over time

Work with a healthcare provider knowledgeable about NAD+ supplementation to optimize your personal protocol.