Nicotinamide Riboside (NR) supplements come in various concentrations to suit health goals, personal differences, and product formulations.
There isn't an official Recommended Daily Allowance (RDA) for NR like there is for vitamin B3 (niacin). However, research shows that orally administered NR in the ranges of 100 - 300 mg per day has health benefits for supporting nicotinamide adenine dinucleotide (NAD+) levels, and higher doses of 1000-3000 mg might have benefits for supporting metabolic and muscle health [1].
Nicotinamide Riboside Dosage Outline
Nicotinamide riboside is a form of vitamin B3 that's a more direct precursor to NAD+, which our cells need for energy production, DNA repair, and regulating the body's circadian rhythm. Scientists have studied different amounts of taking this compound to see how much helps and what’s safe.
Here’s a simple guide to how much people usually take:
Beginner 100 mg
This is a great starting point for anyone new to nicotinamide riboside.
At 100 mg per day, NR may help support healthy aging and energy metabolism in a gentle, consistent way.
This is generally a good starting point for those who want to ease into NAD⁺ support without taking too much at once. A pilot study published in Nature Communications (2016) found that even low daily doses of NR (around 100–250 mg) were enough to increase NAD⁺ levels in healthy humans [2].
Intermediate 300 mg
This is one of the most commonly studied dosages in clinical research [2]. At 300 mg per day, NR may help support metabolic health, cellular energy production, and muscle recovery — making it a smart pick for active adults or those experiencing midlife energy dips.
A 2021 study found that taking 300 mg of NR daily for six weeks improved mitochondrial gene expression in older adults (21-50), suggesting better cellular function [3].
Advanced 1000-2000 mg
Higher doses in this range are often used in clinical trials to explore NR’s effects on brain health, inflammation, and age-related decline [4].
People under high stress, recovering from illness, or focused on advanced anti-aging strategies may reach for these stronger supplements. For example, a randomized controlled trial showed that 1000 mg/day of NR reduced inflammatory markers and improved physical performance in older adults [5].
It's not like you must take 1000 to 2000 mg all at once though. Some people split their doses in the morning and early afternoon to maintain higher NAD+ levels throughout the day.
Max 3000 mg
3000 mg isn't a typical daily recommendation. Studies have tested up to 3000 mg daily and found it well-tolerated with minimal side effects in adults with Parkinson's disease [6].
However, more is not always better — higher doses are generally reserved for clinical settings, and it's best to stay within recommended ranges unless supervised by a healthcare provider.
Why Take More or Less?
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Start low if you’re new – Like trying anything new, it's smart to begin with a small amount.
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300 mg is well-studied – This amount shows promise in helping with NAD+ levels and healthy cell activity.
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1000–2000 mg is for bigger goals – Researchers test higher amounts for deeper cellular support, especially in aging or high-performance settings.
Clinical trials show NR is safe up to 2000–3000 mg per day for most healthy adults. But more isn’t always better — stick to what’s right for your body and get advice from a healthcare professional if you're not sure.
What If You’re Also Taking NMN or Other NAD⁺ Precursors?
If you’re already taking NMN (nicotinamide mononucleotide) or other forms of vitamin B3 —like niacin or nicotinamide riboside— you may not need as high a dose of NR.
These compounds all feed into the NAD⁺ cycle, and taking multiple at once can have a synergistic effect, but it's also smart not to overdo it.
|
If You're Taking... |
Suggested NR Dose |
Notes |
|
Only NR |
300–1000 mg/day |
Safe and effective range for most adults |
|
NR + NMN |
100–300 mg NR + 250–500 mg NMN |
Start with moderate doses of both — no need to max out |
|
NR + Niacin (B3) |
100–300 mg NR + 16–50 mg niacin |
Too much niacin can cause flushing — stay under 35 mg if sensitive |
|
NR + Nicotinamide |
100–300 mg NR + up to 500 mg NAM |
Watch total intake — both compete for similar pathways |
|
NR + Tryptophan-rich diet |
100–300 mg NR |
Tryptophan is a precursor to B3 and you can find it from food and may support NAD⁺ naturally — keep NR moderate |
Some people combine NAD+ precursors to support different tissue types or absorption pathways, as NR and NMN may behave slightly differently in the body.
However, since they all ultimately convert into NAD+, taking multiple forms at high doses isn’t always necessary and may not lead to better results.
If you're going to go the route of taking multiple NAD+ supporting compounds for their potential synergistic benefits, we recommend you start with one and introduce the second gradually, adjusting based on how you feel or what your health goals are.
Factors To Consider When Choosing Your NR Supplementation Dose
Most people benefit from 300–900 mg daily, though higher amounts may be helpful for older adults or those under chronic stress.
NR comes in different forms; the most popular are:
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Capsules for higher potency and ease of use
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Liposomal liquids for enhanced absorption and tailored dosing.
If you’re also taking other NAD+ precursors like NMN or niacin, you may not need as much NR, so stick with a 100-300 mg supplement or droppers to help you scale your doses up or down as needed.
When shopping for an NR supplement, shop from trusted brands that independently test their final product for purity and potency. At Neurogan Health, we conduct in-house and independent lab testing for transparency and peace of mind.
Keep in mind that healthy habits like good sleep, exercise, and stress management can help maximize NR’s benefits by supporting your body’s natural NAD+ production, too.
Resources:
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Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., ... & Auwerx, J. (2012). The NAD+ precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell metabolism, 15(6), 838-847.
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Trammell, S. A., Schmidt, M. S., Weidemann, B. J., Redpath, P., Jaksch, F., Dellinger, R. W., ... & Brenner, C. (2016). Nicotinamide riboside is uniquely and orally bioavailable in mice and humans. Nature communications, 7(1), 12948.
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Freeberg, K. A., Udovich, C. C., Martens, C. R., Seals, D. R., & Craighead, D. H. (2023). Dietary supplementation with NAD+-boosting compounds in humans: current knowledge and future directions. The Journals of Gerontology: Series A, 78(12), 2435-2448.
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Wu, C. Y., Kupferschmid, A. C., Chen, L., McManus, A. J., Kivisäkk, P., Galler, J. A., ... & Arnold, S. E. (2025). Cognitive and Alzheimer's disease biomarker effects of oral nicotinamide riboside (NR) supplementation in older adults with subjective cognitive decline and mild cognitive impairment. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 11(1), e70023.
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Elhassan, Y. S., Kluckova, K., Fletcher, R. S., Schmidt, M. S., Garten, A., Doig, C. L., ... & Lavery, G. G. (2019). Nicotinamide riboside augments the aged human skeletal muscle NAD+ metabolome and induces transcriptomic and anti-inflammatory signatures. Cell reports, 28(7), 1717-1728.
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Berven, H., Kverneng, S., Sheard, E., Søgnen, M., Af Geijerstam, S. A., Haugarvoll, K., ... & Tzoulis, C. (2023). NR-SAFE: a randomized, double-blind safety trial of high dose nicotinamide riboside in Parkinson’s disease. Nature communications, 14(1), 7793.
