Cellular Vitality

The Australian rules for nicotinamide riboside are very specific, which makes it quick to work out whether it suits you. These are the questions our naturopaths ask in store, in the order they ask them.

A good fit if

• You're 12 or over and want an NAD+ building block that's clearly permitted in Australia, not an unregulated import
• You're comparing nicotinamide riboside with NMN and want the evidence and the Australian dose gap explained simply
• You're comfortable with a supplement that reliably raises a blood marker, without a proven day-to-day benefit yet
• You're not pregnant or breastfeeding, and you're not taking prescription medicines you haven't checked with us

Check with us first if

• You take any prescription medicine. There's no interaction data for nicotinamide riboside
• You already take nicotinamide, niacin or another NAD+ product. Check the labels so your vitamin B3 doses don't add up
• You live with mild cognitive impairment. A review of muscle studies found lower physical performance scores in this group on NR
• You live with chronic kidney disease. A six-week trial found NR gave no exercise benefit and lowered oxygen use during moderate exercise
• You plan to take it long term without a break. Most human trials ran for 6 to 12 weeks, and the longest ran for a year in people with a rare disease, not in everyday use

• Nicotinamide riboside (NR chloride). Best known for: The precursor with the clearest Australian legal status. Absorption: Well absorbed; raises blood NAD+ in line with the dose within 2 weeks. Typical use: Legal, taken by mouth, up to 300 mg a day. Not for children under 12.
• NMN. Best known for: One enzyme step closer to NAD+ than NR. Absorption: Raises blood NAD+ at doses from 250 to 900 mg a day. Typical use: Legal, taken by mouth, up to 500 mg a day, for 12 weeks or less, adults only.
• Nicotinamide (vitamin B3). Best known for: The unrestricted end point that all the others turn into. Absorption: Easily absorbed, but long-term use didn't raise blood NAD+ in the one head-to-head trial. Typical use: Legal, taken by mouth, with no Schedule 1 cap. The NHMRC upper level is 900 mg a day.
• NADH (the reduced coenzyme). Best known for: Gives you NAD+ ready-made, rather than as a precursor. Absorption: There's no human data on absorption by mouth or under the tongue. Typical use: Not a legal oral ingredient here. Only allowed as a 0.02% additive in skin creams.

Reference values. There's no Australian recommended intake for nicotinamide riboside itself. For vitamin B3 overall, the NHMRC recommends 16 mg niacin equivalents a day for adult men and 14 mg for adult women.

Typical supplemental range. Australian labels commonly provide 100 to 300 mg a day. Human trials have used doses from 100 mg up to 3,000 mg a day.

Upper level. There's no NHMRC upper limit for nicotinamide riboside itself. The Australian limit comes from the rules for this ingredient rather than a nutrient guideline: 300 mg of nicotinamide riboside chloride a day. For comparison, the NHMRC upper limit is 900 mg a day for nicotinamide and 35 mg a day for nicotinic acid.

Worth knowing. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Lean meat, poultry and fish: rich sources of niacin equivalents, the vitamin B3 group NR belongs to. No NR-specific figure exists in our sources
• Wholegrain cereals and legumes: contribute niacin equivalents to overall vitamin B3 intake. No NR-specific figure exists in our sources
• Mushrooms and peanuts: also recognised niacin sources. No NR-specific figure exists in our sources

If any of these sound like you, talk to one of our naturopaths or your doctor before you start.

• Children under 12. The Australian label must say 'Not to be taken by children under 12 years old.'
• Pregnancy and breastfeeding. A label warning is required above 230 mg a day, and we treat this as a reason not to take it.
• Prescription medicines. Our sources have no drug interaction data for nicotinamide riboside.
• Mild cognitive impairment. A meta-analysis found slower physical performance scores in this group on NR.
• Chronic kidney disease. A six-week trial found no exercise benefit and lower oxygen use during moderate exercise.
• Stacking with other vitamin B3 or NAD+ precursor products. Check your combined doses with us first.
• Long-term continuous use. Most trials run 6 to 12 weeks; longer-term safety data is limited.
• If you take prescription medicines, check with your doctor, pharmacist or one of our naturopaths before you start.