#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner

Rhonda Patrick

Feb 9, 2026

Episode description

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Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.

Timestamps:

(00:00) Introduction
(05:36) Why disease states disrupt NAD levels
(10:20) How coronavirus infection impacts NAD levels
(13:34) Can diet and supplements artificially inflate NAD levels?
(15:27) Why blood NAD might not show the full picture
(16:59) How obesity and insulin resistance drain NAD resources
(19:40) Does poor sleep disrupt NAD levels?
(20:32) The anti-inflammatory effects of nicotinamide riboside (NR)
(25:17) Can a single lifestyle change restore NAD?
(28:01) Cognitive benefits of NAD precursors
(31:37) Should you measure your NAD levels?
(34:37) Does exercise boost NAD—and if so, which type?
(36:39) Can NAD precursors speed exercise recovery?
(39:14) Is acute sleep loss enough to lower NAD?
(40:46) Does NR supplementation during pregnancy benefit offspring?
(45:21) Safety of nicotinamide riboside during pregnancy
(47:27) Could NR supplementation support fertility?
(48:37) Shift work and jet lag—can NAD precursors help?
(51:19) Morning or night—when should you take NR?
(54:20) NAD supplements vs. precursors—what actually boosts NAD?
(58:07) NAD IV drips—real benefits or just hype?
(59:15) Oral vs. IV nicotinamide riboside—what's more effective?
(1:00:44) Do oral NAD supplements genuinely raise NAD levels?
(1:02:37) NMN vs. NR—does being 'one step closer' really matter?
(1:05:44) Does the gut microbiome influence NAD production?
(1:08:22) Could NR supplementation enhance immune function?
(1:11:41) Can NR supplementation improve

Mindsip insights from this episode:

Enhance offspring health with maternal NR supplementation

In animal studies, maternal NR supplementation during pregnancy resulted in offspring with better lean mass, faster physical development, and improved cognitive function.

#children

#supplement

Enhance workout recovery with nicotinamide riboside supplementation

For healthy and physically active individuals, the best argument for supplementing with nicotinamide riboside (NR) is to enhance workout recovery.

#recovery

#supplement

Take nicotinamide riboside in the morning for optimal alignment

It is most logical to take nicotinamide riboside (NR) in the morning to align with your body's circadian biology and nutrient processing cycles.

#NAD

#supplement

Convert NMN to NR for cellular utilization

NMN cannot enter cells directly and must first be converted back into nicotinamide riboside (NR) outside the cell before it can be utilized.

#NAD

#supplement

Supplement nicotinamide to reduce non-melanoma skin cancer risk

Large clinical trials in Australia found that supplementing with nicotinamide, a classic NAD booster, actually lowered the risk of non-melanoma skin cancer.

#cancer

#NAD

Avoid resveratrol to maximize nicotinamide riboside benefits

In a clinical trial for peripheral artery disease, adding resveratrol to nicotinamide riboside (NR) negated the benefits and led to worse outcomes than NR alone.

#clinical-trial

#supplement

Utilize nicotinamide riboside for anti-inflammatory benefits

Eight human randomized controlled trials have proven that nicotinamide riboside (NR) is anti-inflammatory at doses of about 1,000 milligrams per day.

#NAD

#supplement

Challenge belief: blood NAD levels remain stable with age

Contrary to popular belief, there is no strong evidence that blood NAD levels decline with age in healthy humans; tissue-specific declines are more likely driven by inflammation and disease.

#aging

#NAD

Avoid painful and inefficient IV NAD drips for better absorption

Intravenous (IV) NAD drips are often painful and must break down into smaller precursors like NR to enter cells, as the large NAD molecule itself cannot pass the cell membrane.