NR or nicotinamide riboside is a natural molecule our bodies produce in small amounts. Our bodies use it to synthesize NAD, an energy molecule. Taking NR can increase the levels of NAD in your body and offer you more energy and stamina.
You can take NR supplements at any time of the day and decide if you want to take them before or after meals. Keep track of how you feel to adjust your supplementation routine. Keep reading and find out more!
Nicotinamide riboside - Dosage
There are currently no officially prescribed doses of NR, but thsome recommendations exist. The usual recommended daily dose is between 250-300 mg, taken once. In some human studies, even doses up to 2000 mg were used with no harmful effects (1, 2).
The dosage can vary depending on your needs and wants, but more research is still missing.
How to take nicotinamide riboside?
You can take NR supplements in the form of capsules, tablets, or powder. Start with a lower dose, and observe how your body reacts before you decide to increase it.
Stay hydrated and maintain a healthy lifestyle, eating healthy and drinking plenty of liquids. Make sure you talk to your doctor or healthcare provider before you start taking NR or any other supplement, especially if you already take any medicine or have a chronic health condition.
When to take nicotinamide riboside?
You can take nicotinamide riboside at any time of the day. Keep being consistent to see how NR works on you after a couple of days. You can also take NR on an empty stomach or not, even though some people prefer to take it after a meal to prevent possible stomach issues.
It is not recommended to take NR or other supplements with alcohol or coffee, as we currently don't know if NR can react with them. Try taking it with water to prevent any issues.
You can take NR with resveratrol because it can enhance the effectiveness.
Nicotinamide riboside - Side Effects
NR is considered safe for use, especially at low daily doses of 300 mg. Some of the reported mild side effects included (3):
- nausea,
- fatigue,
- headaches,
- diarrhea,
- stomach pain.
However, as NR is a relatively new supplement, the long term effects are still unknown.
Literature:
- Martens CR, Denman BA, Mazzo MR, Armstrong ML, Reisdorph N, McQueen MB, Chonchol M, Seals DR. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun. 2018 Mar 29;9(1):1286. doi: 10.1038/s41467-018-03421-7.
- Dellinger RW, Santos SR, Morris M, Evans M, Alminana D, Guarente L, Marcotulli E. Repeat dose NRPT (nicotinamide riboside and pterostilbene) increases NAD+ levels in humans safely and sustainably: a randomized, double-blind, placebo-controlled study. NPJ Aging Mech Dis. 2017 Nov 24;3:17. doi: 10.1038/s41514-017-0016-9.
- Airhart SE, Shireman LM, Risler LJ, Anderson GD, Nagana Gowda GA, Raftery D, Tian R, Shen DD, O'Brien KD. An open-label, non-randomized study of the pharmacokinetics of the nutritional supplement nicotinamide riboside (NR) and its effects on blood NAD+ levels in healthy volunteers. PLoS One. 2017 Dec 6;12(12):e0186459. doi: 10.1371/journal.pone.0186459.
