Ben Greenfield: The NAD Mistake 99% of Biohackers Make (Molecular Biologist Explains)

Key Takeaways

• Don’t take NAD precursors like NMN or NR alone – pair them with methylation support (e.g., TMG, folate, B12) to avoid depleting methyl groups.
• Cycle NAD boosters – avoid continuous use to prevent potential downregulation of natural NAD production pathways.
• Prioritize natural NAD boosters first – exercise, fasting, and sunlight exposure enhance NAD more sustainably than supplements.
• Consider liposomal NAD+ or injections for direct NAD delivery if oral precursors aren’t effective.

Supplements & Protocols Mentioned

• NMN (Nicotinamide Mononucleotide) – 250-500mg/day, with methyl donors.
• NR (Nicotinamide Riboside) – 300-600mg/day, with methyl donors.
• TMG (Trimethylglycine) – 500-1000mg/day to support methylation.
• Liposomal NAD+ – 100-200mg/day for direct absorption.
• NAD+ injections – clinical/administered doses (exact amount varies by provider).

Bottom Line

Optimize NAD levels by combining lifestyle strategies (exercise, fasting) with methylation-supported supplementation, and avoid long-term, unopposed NAD precursor use.

Watch the Full Video