Summary
Dr. Charles Brenner, a leading NAD metabolism researcher, joins Rhonda Patrick on FoundMyFitness to explain how NAD levels decline in disease states and aging, and what interventions actually restore them. Brenner cuts through the crowded world of NAD boosters, comparing oral NAD pills, NMN, NR (nicotinamide riboside), and NAD IV drips, clarifying which approaches have solid human data behind them. He makes the case that many symptoms attributed to aging are better explained by chronic inflammatory stress and impaired NAD metabolism.
The conversation covers how obesity, insulin resistance, poor sleep, and viral infections all drain NAD resources, and how NR supplementation has shown anti-inflammatory effects and recovery benefits in human trials. Brenner discusses NR's potential applications for exercise recovery, immune function, peripheral artery disease, liver fat reduction, and even fertility and pregnancy. He also addresses safety concerns around cancer risk, explains the PARP/NAD-consumption mechanism in DNA repair, and clarifies why NAD shortages disproportionately affect the brain.
Key Points
- NAD levels decline with disease states, obesity, insulin resistance, poor sleep, and viral infections, not just chronological aging
- Nicotinamide riboside (NR) has the strongest human data among NAD precursors for actually raising NAD levels and reducing inflammation
- NAD IV drips lack strong evidence of superiority over oral NR supplementation for raising intracellular NAD
- NMN vs NR: being "one step closer" to NAD does not necessarily mean better bioavailability in humans
- Exercise can boost NAD levels, and NR supplementation may enhance exercise recovery in athletes
- Poor sleep and shift work disrupt NAD metabolism, and NR may help mitigate these effects
- NAD is critical for DNA repair through the PARP enzyme system, and shortages hit the brain hardest due to its high energy demands
- Gut microbiome influences NAD production, adding another layer to supplementation considerations
Key Moments
Why nicotinamide riboside is the best NAD precursor
Dr. Brenner explains why NR is uniquely effective among NAD precursors, with clinical evidence for anti-inflammatory benefits.
"Nicotinamide riboside is uniquely positioned among NAD precursors for effectively boosting NAD levels."
Blood NAD levels don't reflect brain or muscle
Blood NAD may not indicate brain or muscle levels, though oral NR has been shown to improve cerebral blood flow.
"There are small clinical studies that show that oral nicotinamide riboside improves cerebral blood flow."
Exercise boosts NAD by upregulating biosynthetic genes
Exercise increases gene expression of NAD biosynthetic enzymes and drives mitochondrial biogenesis, naturally raising NAD.
"We do have clinical evidence showing that exercise leads to an increase in the gene expression of NAD biosynthetic enzymes."
NR shows promise for fertility and offspring health
Animal studies show strong fertility benefits from NR. Many fertility doctors now recommend around 1g/day during pregnancy.
"The animal results are so strong, and the safety data are so comforting, that there are a lot of women taking nicotinamide riboside during pregnancy."
NR timing and gut microbiome affect NAD metabolism
The gut microbiome influences how the body processes NAD precursors. Most people take NR in the morning.
"NR doesn't feel like a stimulant. Most people take it in the morning."
NAD rises 6-8 hours after taking NR supplement
Clinical trials use NR doses of 500-1000mg daily, with NAD levels rising 6-8 hours after ingestion.
"Six to eight hours after ingestion, their NAD is higher."
NR may help shift workers manage circadian disruption
Dr. Brenner suggests NR taken in the morning could help shift workers and travelers manage circadian disruption.
"Bright sunlight and potentially nicotinamide riboside at that morning time could be valuable for shift workers."
