How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging
Dr. Charles Brenner, discoverer of nicotinamide riboside (NR), discusses how NAD (nicotinamide adenine dinucleotide) declines with age and chronic disease, driving inflammation and accelerating aging. The episode covers evidence that NAD-boosting supplements can reduce inflammation, improve exercise recovery, and may help treat conditions like peripheral artery disease and fatty liver disease, while addressing common misconceptions about NAD supplementation and safety concerns.
Key takeaways
- • NAD is critical for converting fuel, building molecules, and repairing cellular damage; tissue NAD declines with age and disease, though blood NAD levels may remain normal in healthy older adults
- • Chronic inflammation, obesity, sleep deprivation, and circadian misalignment consume NAD supplies and stress the NAD system; addressing these lifestyle factors is the primary intervention
- • Nicotinamide riboside (a precursor that can cross cell membranes) is more effective than direct NAD supplementation or NMN because NAD and NMN contain phosphate groups that prevent cellular uptake
- • Eight randomized controlled trials show NR supplementation (500-1000 mg/day) significantly lowers inflammatory markers including IL-6 and IL-10, with the strongest evidence in respiratory and cardiovascular conditions
- • For healthy individuals, the best evidence supports NR supplementation for exercise recovery and adaptation rather than general anti-aging; dosing above 3g/day is not recommended
- • Nicotinamide (not NR) supplementation in a large Australian trial reduced skin cancer risk, suggesting NAD boosting does not increase cancer risk in the general population
Recommendations (2)
"Full disclosure here. I have been taking True Niagen for about I mean since August... my recovery is great. And I work out a lot."
FoundMyFitness · ▶ 1:18:57
"I think there's use cases for people - 20-year-old football players in collision sports, people doing intense workout schedules, people going into crowded rooms where people might have flu or COVID..."
Dr. Charles Brenner · ▶ 1:31:24