Nicotinamide adenine dinucleotide, or NAD+, is a fundamental molecule present in every cell of your body. It acts as a coenzyme crucial for hundreds of metabolic processes, including energy production and DNA repair. As NAD+ levels naturally fall with age, interest in boosting this molecule through diet and supplementation has surged, driven in part by popular health figures like Andrew Huberman. His transparent discussion of his personal routine has made many people ask: what NAD does Huberman use? The answer is a specific combination of precursors, Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR), integrated into a disciplined lifestyle.
The Role of NAD+ in Cellular Health and Aging
NAD+ is essential for two critical biological functions: converting nutrients into cellular energy and acting as a signaling molecule for longevity pathways. Think of it as the fuel for your cellular engines and the signal for your cellular maintenance crew. Without sufficient NAD+, cellular processes slow down, leading to reduced energy, impaired DNA repair, and other age-related issues.
Key functions of NAD+ in the body
- Energy Metabolism: NAD+ is a key player in the electron transport chain, a core part of cellular respiration that generates ATP, the body's primary energy currency.
- DNA Repair: It activates enzymes called PARPs (Poly ADP-ribose polymerases), which are vital for repairing damaged DNA.
- Sirtuin Activation: NAD+ powers sirtuins, a family of proteins that regulate cellular health, metabolism, and gene expression, effectively acting as "longevity genes".
- Mitochondrial Function: It supports the health and biogenesis of mitochondria, the powerhouses of the cell.
The Huberman Lab's NAD+ Protocol
On his popular podcast, Andrew Huberman has detailed his personal approach to NAD+ supplementation, clarifying his specific goals and methods. His protocol is not solely focused on extending lifespan, but rather on supporting sustained mental and physical energy.
Huberman's routine includes daily supplementation with two prominent NAD+ precursors, NMN and NR.
The specific protocol involves:
- Nicotinamide Mononucleotide (NMN): He utilizes NMN.
- Nicotinamide Riboside (NR): He also utilizes NR daily.
- Timing: Huberman typically takes these supplements in the morning, within an hour or two of waking and at least 30 minutes before his first meal.
He has noted a subjective increase in sustained energy since adopting this protocol. It is important to note that Huberman emphasizes this is his personal experience and not medical advice.
NMN vs. NR: A Comparison
NMN and NR are two of the most discussed NAD+ precursors, but they differ in their metabolic pathways, regulatory status, and how the body utilizes them. Here is a breakdown of some key distinctions.
| Feature | Nicotinamide Mononucleotide (NMN) | Nicotinamide Riboside (NR) |
|---|---|---|
| Metabolic Pathway | Converted directly to NAD+ via the enzyme NMNAT. May also be converted to NR to enter cells. | Enters cells via nucleoside transporters, then converted to NMN by NRK enzymes before becoming NAD+. |
| Cellular Uptake | Early theories suggested it had to be converted to NR to enter cells, but a specific transporter (SLC12A8) has since been identified. | Believed to cross the cell membrane more easily, a factor in its early popularity. |
| FDA Status | Faces regulatory scrutiny in the U.S. and is no longer authorized as a dietary supplement, though some products remain available. | Currently holds FDA status of 'Generally Recognized As Safe' (GRAS) and is widely sold as a supplement. |
| Huberman's Usage | Included in his protocol. | Included in his protocol. |
| Primary Goal (Huberman) | Sustained mental and physical energy. | Sustained mental and physical energy. |
Nutrition Diet: Building the Foundation for NAD+
Huberman, a staunch advocate for prioritizing foundational health, stresses that no supplement can substitute for a nutrient-dense diet and sound behavioral practices. His emphasis is on integrating supplementation into a healthy lifestyle, not using it as a shortcut.
Dietary strategies to support NAD+
- Consume NAD+ Precursor Foods: While supplements deliver concentrated forms, a healthy diet provides natural precursors like tryptophan and vitamin B3 (niacin). Good sources include poultry, fish, nuts, seeds, and legumes. Beef and chicken liver are also noted as sources of niacin.
- Prioritize Fiber and Fermented Foods: A healthy gut microbiome, supported by fiber and fermented foods, can influence NAD+ metabolism indirectly.
- Manage Calorie Intake: Research, including animal studies, suggests that excessive calorie consumption, particularly from sugars and fats, may be linked to lower NAD+ levels. A balanced diet can contribute to maintaining optimal NAD+ status.
The Exercise and Lifestyle Link
Beyond diet, exercise is a powerful activator of pathways that support NAD+ production and cellular health. Regular physical activity, especially resistance training, helps boost NAD+ by enhancing cellular energy demands. Additionally, practices like morning sunlight exposure and consistent, high-quality sleep regulate circadian rhythms, which in turn influence NAD+ levels. This holistic approach forms the bedrock of Huberman's philosophy.
Conclusion: The Huberman Approach to NAD+
Ultimately, the answer to what NAD does Huberman use involves a combination of both Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR). However, this supplementation is only one piece of a much larger puzzle. His routine is built on a foundation of solid nutritional habits, regular exercise, and high-quality sleep. The NAD+ precursors are viewed as a tool to support his energy levels rather than a miraculous longevity solution. As with any supplement, consulting a healthcare provider and focusing on lifestyle fundamentals are the most prudent steps toward optimal health.
Navigating the supplement journey
For anyone considering NAD+ precursors, here are some final considerations:
- Consult a Professional: Speak with a doctor before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
- Consider Quality: The supplement industry is not universally regulated. Look for reputable brands that provide third-party testing to ensure product purity and potency.
- Start with Fundamentals: Ensure your sleep, exercise, and diet are optimized before expecting supplements to produce significant results.
Following a science-informed approach means understanding the mechanisms at play, considering personal goals, and building a strong foundation of health before layering on supplements. Andrew Huberman's protocol serves as a powerful case study for this integrated philosophy.
