If you’ve been following the longevity space, you’ve probably heard about NAD+. Dr. Andrew Huberman, the Stanford neuroscientist who hosts the popular Huberman Lab podcast, has been pretty open about his approach to boosting NAD+ levels. Let’s break down what he does, why he does it, and what the science actually says.
First Things First: What’s NAD+ and Why Should You Care?
NAD+ (nicotinamide adenine dinucleotide) is basically the cellular energy currency your body can’t function without. Think of it as the middleman that helps convert the food you eat into energy your cells can actually use. It’s also involved in repairing DNA and keeping your cells healthy as you age.
Here’s the problem: NAD+ levels tank as we get older. Research shows that by middle age, you’ve lost about half of what you had in your youth. Some researchers think this decline is partly why we feel less energetic and our bodies don’t repair themselves as well as we age.
In discussing NAD+ pathways on his podcast, Huberman explained that NAD+ production is “highly active in young animals and humans” and closely tied to how our mitochondria (the cell’s power plants) function.
The recent buzz around NAD+ comes from animal studies showing that boosting these levels can improve mitochondrial function, help repair DNA, and even extend lifespan in lab mice. But here’s where Huberman gets refreshingly honest: we don’t have proof this works for human lifespan extension yet.
As he put it in that same podcast episode: “There are some animal data suggesting that increasing NAD+ can increase lifespan. But frankly, that is not why I take NR and NMN.”
Huberman’s Daily NAD+ Supplement Routine
So what exactly does Huberman take? His daily protocol includes:
- 500 mg of Renue By Science Liposomal NR (nicotinamide riboside) – use code BRAINFLOW to save 10%
- 1-2 grams of Renue By Science NMN (nicotinamide mononucleotide) taken sublingually (under the tongue) – use code BRAINFLOW to save 10%
He revealed this protocol in detail during his 2023 Ask Me Anything episode: “I do indeed take an NR supplement every day. I take 500 mg of NR. I also have separately taken an NMN supplement. I take sublingual NMN, about 1 to 2 grams as a sublingual powder.”
Both supplements come from Renue By Science – their liposomal NR for optimal absorption and sublingual NMN powder, which Huberman specifically recommends for their quality and purity. He takes both supplements in the morning, typically within an hour or two of waking up and at least 30 minutes before his first meal (which he usually eats around 11 AM).
Andrew Huberman’s NMN & NR Brand Situation
When it comes to brands, things got a bit complicated. Huberman initially used Momentous NMN (a company that sponsors his podcast), but had to switch when the FDA ruled in late 2022 that NMN couldn’t be sold as a dietary supplement anymore (because it’s being investigated as a drug).
In a Twitter update, he told his followers: “Renue by Science is the only source I’m aware of now. Most companies including Momentous (the brand I used to take) have stopped selling it due to the FDA ruling. Note: I have zero affiliation with Renue by Science, but I do like their sublingual NMN in the morning.”
The fact that he buys it himself and isn’t paid to promote it makes his recommendation pretty straightforward. If you’re looking to try the exact same high-purity NMN powder that Huberman uses, Renue By Science offers it in sublingual form. Pro tip: Use code BRAINFLOW at checkout to save 10% on your order.
As for NR, he mentioned he “tried and likes NR too” but found it expensive to maintain at his preferred 500 mg dose. That’s partly why he relies more heavily on NMN now (which you can get from Renue By Science here with code BRAINFLOW for 10% off). However, if you want to follow his complete protocol, Renue By Science’s liposomal NR offers superior absorption compared to standard NR supplements – and with code BRAINFLOW, you’ll save 10% on that too. Dr. Charles Brenner (a leading NAD+ researcher) believes NR might be the better option, so having both in your stack like Huberman does could offer complementary benefits.
What Benefits Does Huberman Actually Notice?
After about 4-5 months of daily NMN use, Huberman shared on Twitter some interesting observations: “My hair grows ridiculously fast, energy elevated (I take it in the morning), slight appetite reduction.”
He was quick to add that he “can’t be sure it’s the NMN” and acknowledged it could be placebo. But these effects were noticeable enough for him to mention publicly.
The energy boost is something he’s more confident about. In his AMA episode, he stated that taking NMN + NR gives him “a lot more sustained mental and physical energy throughout the day.” At 48 years old, he’s willing to use safe tools to maintain his energy levels, though he’s always been a naturally high-energy person.
But again, Huberman keeps it real. He calls these benefits “entirely subjective” and regularly reminds his audience that NAD+ supplements aren’t some fountain of youth. His goal is “healthspan” (feeling good now) rather than betting on unproven lifespan extension.
He’s also mentioned improved recovery, particularly when using NAD+ IV infusions after feeling worn down or recovering from illness. This makes sense given that NAD+ is central to cellular repair and energy production. (For more on Huberman’s recovery protocols, including his use of BPC-157 for healing, check out his peptide recommendations.)
Want to Try Huberman’s Exact NAD+ Protocol?
If you’re curious about testing these benefits yourself, you can get the same supplements Huberman uses daily:
- Renue By Science Sublingual NMN – The pure powder form that dissolves under your tongue for optimal absorption (1-2g daily)
- Renue By Science Liposomal NR – Enhanced absorption formula for the 500mg daily dose
Use discount code BRAINFLOW to save 10% on both products – that brings the cost down significantly, especially if you’re planning to take them long-term like Huberman does.
The NAD+ IV Experience: Not for the Faint of Heart
Speaking of IV infusions, Huberman has tried NAD+ drips twice, receiving 500-1000 mg directly into his bloodstream. He tried this when feeling particularly run down to see if it would speed recovery.
The verdict? It works, but it’s rough. During the infusion, he experienced:
- Significant nausea
- Chest and leg pressure (“like someone was stepping on my chest”)
- General discomfort throughout
These side effects disappeared about 10 minutes after finishing, but it’s clearly not a pleasant experience. Many people take anti-nausea medication beforehand, but Huberman chose not to.
The upside: He felt “much, much better” afterward, with improved sleep and a big energy boost in the following days. His takeaway? NAD+ infusions can work but are “expensive, inconvenient, and uncomfortable.” He doesn’t plan to do them regularly, maybe just a couple times a year in special circumstances.
For most people, he thinks the daily oral supplements are far more practical, even if they raise NAD+ more gradually.
Beyond Supplements: Natural Ways to Support NAD+
Here’s where Huberman’s approach gets interesting. He consistently emphasizes that behavioral practices are the foundation, with supplements playing a supporting role. (For a complete overview of all his supplements, see Huberman’s full supplement guide.) His recommendations for naturally supporting NAD+ include:
Exercise
Physical activity is one of the most powerful tools for metabolic health. Studies show that exercise increases NAMPT, an enzyme that helps recycle NAD+ in cells. It also triggers release of BDNF in the brain, supporting neuroplasticity as we age. Huberman does intense resistance training and cardio each week, which likely helps maintain his NAD+ metabolism naturally.
Intermittent Fasting
Huberman typically doesn’t eat until around 11 AM, effectively fasting for 16+ hours daily. While he does this primarily for cognitive and metabolic benefits, research indicates that fasting can support NAD+ levels by affecting similar pathways. It lowers insulin and may increase NAD+/NADH ratios.
Sauna Use
Huberman is a big advocate for regular sauna use, citing Finnish studies linking it to reduced mortality and cardiovascular benefits. Heat exposure activates heat shock proteins that help repair damaged proteins in cells. His typical protocol involves 3 sessions per week at 80-100°C for 20-30 minutes.
Cold Exposure
On the flip side, cold plunges or showers provide a different kind of beneficial stress. Cold triggers adrenaline release, reduces inflammation, and stresses mitochondria in a good way. Studies show that the surge in metabolism from cold exposure may actually increase NAD+ recycling. Huberman often alternates between sauna and cold for what he calls benefits to “overall cellular health.”
Quality Sleep
While not specifically mentioned for NAD+, Huberman constantly stresses that nothing beats good sleep for health and longevity. NAD+ gets replenished during sleep, and DNA repair (which requires NAD+) goes into high gear. He’s adamant: “No pill can replace excellent behavioral protocols. No amount of supplementation can compensate for poor sleep, nutrition, or exercise.”
The Science Behind It All
When discussing NAD+ mechanisms with experts like David Sinclair, Huberman explains the science in accessible terms:
Energy Production: NAD+ is central to mitochondrial energy generation. It carries electrons in cellular respiration, helping convert food into ATP (cellular fuel).
DNA Repair and Sirtuins: NAD+ activates enzymes that repair DNA and regulate aging. Research demonstrates that NAD+ is required for PARP enzymes (which fix DNA breaks) and sirtuins (often called “longevity genes”). Raising NAD+ increases sirtuin activity, which helps maintain genomic stability and reduce inflammation.
Cellular Resilience: By middle age, lower NAD+ stores leave cells more vulnerable to stress. Boosting NAD+ can restore some youthful capacity for cell maintenance, potentially translating to less fatigue, better cognitive function, and reduced muscle loss.
Importantly, Huberman stays scientifically cautious. He’s interviewed experts on both sides of the debate, including Dr. David Sinclair (who has his own comprehensive longevity supplement protocol) and Dr. Charles Brenner. For those interested in Huberman’s other anti-aging approaches, his peptide guide covers additional recovery and longevity tools he uses.
The Bottom Line
Andrew Huberman’s approach to NAD+ is refreshingly balanced. Yes, he takes daily supplements (1-2g NMN plus 500mg NR) and has experimented with IV drips. Yes, he reports real benefits like increased energy, faster hair growth, and better recovery.
But he’s also the first to say these aren’t magic pills. He doesn’t claim they’ll extend lifespan, and he constantly emphasizes that core lifestyle factors “have a huge outsized effect compared to anything you could take in a pill or infusion.”
Get Started with Huberman’s Protocol
Ready to try it yourself? Here’s exactly what Huberman takes:
- Morning: 1-2g Sublingual NMN + 500mg Liposomal NR
- Discount: Use code BRAINFLOW for 10% off both products
- Timing: Take on empty stomach, 30-60 minutes before first meal
For those interested in following his protocol, the practical steps are straightforward: take about 1 gram of quality NMN sublingually each morning (he uses Renue By Science’s pure NMN powder – save 10% with code BRAINFLOW), add 500 mg of liposomal NR if your budget allows (also 10% off with BRAINFLOW), and be consistent. But remember to embed this in a lifestyle that supports your cells through exercise, smart eating patterns, heat and cold exposure, and good sleep.
As Huberman tweeted about keeping NMN available: “Keeping NMN on the market as a supplement would be wonderful for many people that want to take it” – but it’s not a cure-all on its own.
His goal isn’t immortality. It’s to feel as vigorous and healthy as possible for as long as possible. And that’s probably a goal worth pursuing, whether you choose to supplement or not.