NAD+ (nicotinamide adenine dinucleotide) powers mitochondrial energy production and DNA repair. Levels decline ~1% per year after 30. This protocol lets you systematically test two leading precursors — Nicotinamide Riboside (NR) and NMN — to determine which your body responds to best.
Plan Overview
- Goal: Compare your response to NR vs NMN through a structured 4-week cycling protocol with before/after biomarker testing
- Who it's for: Anyone interested in NAD+ optimization who wants data, not guesswork — beginners welcome
- How to use: Follow each day's instruction exactly. Don't skip rest days. Get baseline bloodwork before Day 1. Print this schedule.
- What you'll learn: Which precursor raises your NAD+ more effectively, how your body responds to cycling, and whether supplementation moves your biomarkers
28-Day Schedule
Follow each day as written. Color codes indicate activity type — see legend below.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Wk 1 | Mon Baseline Test NAD+, CRP, insulin Test |
Tue Start NR 250mg AM empty NR |
Wed NR 250mg Track energy & sleep NR |
Thu NR Load 300mg AM Load |
Fri NR 250mg Note any changes NR |
Sat Rest Day No supplementation Rest |
Sun Log Week 1 Rate energy 1-10 Track |
| Wk 2 | Mon NR Load 300mg AM Load |
Tue NR 300mg Morning routine NR |
Wed NR 300mg Track recovery NR |
Thu NR 300mg Check sleep quality NR |
Fri NR 300mg Mid-cycle check NR |
Sat Rest Day No supplementation Rest |
Sun Rest Day No supplementation Rest |
| Wk 3 | Mon Start NMN 250mg sublingual NMN |
Tue NMN 250mg AM empty stomach NMN |
Wed NMN 250mg Compare to NR week NMN |
Thu NMN Load 300mg AM Load |
Fri NMN 250mg Track differences NMN |
Sat Rest Day No supplementation Rest |
Sun Log Week 3 Rate energy 1-10 Track |
| Wk 4 | Mon NMN Load 300mg AM Load |
Tue NMN 300mg Consistent timing NMN |
Wed NMN 300mg Compare notes NMN |
Thu NMN 300mg Final NMN dose NMN |
Fri Taper 150mg if desired Taper |
Sat Rest Day Complete rest Rest |
Sun Final Test NAD+, CRP, insulin Test |
Practical Notes
Timing Matters
Take NR or NMN first thing in the morning on an empty stomach. Wait 30–60 minutes before eating. Food can interfere with absorption. Sublingual NMN (held under tongue for 60 seconds) bypasses first-pass liver metabolism — a potential advantage for NAD+ conversion efficiency.
If You Miss a Day
Don't double up. Simply resume your scheduled dose the next morning. Missing one day won't derail the protocol. If you miss 3+ consecutive days, extend that phase by the number of days missed before moving to the next phase. Consistency matters more than perfection.
After Day 28
Compare your baseline and final biomarker results. Note which precursor felt better subjectively (energy, sleep, recovery). Most users choose one to continue based on combined data. Evidence suggests NR may have better bioavailability in some individuals, while NMN may be more effective in others — your bloodwork is the only way to know which camp you're in.
Brand & Dosing Notes
Use third-party tested products (ChromaDex for NR, reputable NMN suppliers). The 250–300mg range is evidence-supported for NAD+ elevation. Higher doses (500mg+) show diminishing returns in most human studies. Store NMN refrigerated — it's less stable than NR at room temperature.