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Understanding The Benefits And Side Effects Of Nicotinamide Riboside (NR)

12/22/2024 | by

What Are the Benefits of Niagen NR?

Niagen, a patented form of nicotinamide riboside (NR), has been widely studied for its ability to raise levels of nicotinamide adenine dinucleotide (NAD+), a vital coenzyme that supports energy production, DNA repair, and healthy aging. As NAD+ naturally declines with age, supplementing with Niagen may help restore balance and promote overall wellness. Clinical studies suggest several promising benefits such as:

  • Boosts Cellular Energy Production
     NR helps increase NAD+ levels, which are critical for converting food into energy at the cellular level. This boost may support overall vitality and reduce fatigue, particularly as natural NAD+ levels decline with age.
  • Supports DNA Repair
     NAD+ plays a key role in repairing damaged DNA, a process that becomes less efficient as we grow older. Improved DNA repair may contribute to healthier aging and reduced cellular stress.
  • Promotes Metabolic Health
    Research indicates that Niagen may improve mitochondrial function and insulin sensitivity. For example, one study in obese men found that daily supplementation with 2,000 mg of NR for 12 weeks was well tolerated and showed positive effects on lipid metabolism [1].
  • Supports Brain and Nerve Health
  • Early findings suggest that higher NAD+ levels may help protect neurons, potentially supporting memory, focus, and long-term cognitive health. While research in this area is still developing, these effects may play a role in maintaining brain function as we age.
  • May Enhance Longevity
    By replenishing NAD+, Niagen could help slow some age-related cellular decline. A study in healthy middle-aged and older adults showed that 500 mg of NR taken twice daily significantly increased NAD+ levels without major side effects, suggesting potential for long-term health and healthy aging [2].

Dosage and Recommendations

There is no single “standard” dose of NR, but research provides useful guidance:

  • Typical doses:
    • 250–500 mg daily (commonly used in supplements).
    • 500 mg twice daily has been shown to significantly increase NAD+ levels in healthy adults.
    • 2,000 mg daily was well tolerated in clinical studies of obese men.
  • Start low, increase gradually: Many people begin with 250 mg/day and increase to higher doses if needed.
  • Take with food: Helps reduce the risk of digestive discomfort.
  • Consult your doctor: Especially important if you take prescription medications or have underlying health conditions.

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Tips for Minimizing Side Effects

If you are planning to take nicotinamide riboside, a few simple strategies can help you reduce the likelihood of side effects and make the adjustment process smoother:

  • Start with a smaller dose
    Beginning with 250–500 mg daily allows your body to adjust gradually. This approach makes it easier to monitor how you feel and to identify whether NR is well tolerated before moving on to higher doses if needed.
  • Take NR with food
    Some people experience mild nausea or digestive discomfort when taking supplements on an empty stomach. Pairing your dose with a meal or snack helps reduce this risk and makes absorption easier on your digestive system.
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  • Stay hydrated throughout the day
    Adequate hydration can help prevent mild side effects like headaches or fatigue, which occasionally occur in new users. Drinking enough water also supports overall metabolic health and can make the transition to NR supplementation more comfortable.
  • Give your body time to adjust
    Most mild side effects—such as bloating, flushing, or temporary fatigue—are short-lived. By staying consistent and patient, your system can adapt as NAD+ levels rise.
  • Work with your doctor
    Always check with a healthcare provider before beginning NR, especially if you are taking prescription medications or managing an existing health condition. Since NR influences cellular metabolism, your doctor can help determine whether it’s suitable for you and monitor your response over time.

References

[1] Dollerup OL, Christensen B, Svart M, et al. A randomized placebo-controlled clinical trial of nicotinamide riboside in obese men: safety, insulin-sensitivity, and lipid-mobilizing effects. The American Journal of Clinical Nutrition. 2018;108(2):343–353.

[2] Martens CR, Denman BA, Mazzo MR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nature Communications. 2018;9(1):1286.

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