• Dr. Huberman says nicotinamide adenine dinucleotide (NAD+) precursors nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) enhance his daily physical and cognitive energy.
  • He adds that daily supplementation with grape seed extract, known to contain the natural phenol resveratrol, is safe and may positively impact vascular function and blood flow.
  • Dr. Huberman does not take metformin or rapamycin based on what he sees as a lack of evidence supporting their pro-longevity benefits.

Dr. Andrew Huberman, an associate professor of neurobiology and ophthalmology at Stanford University, provides an update on his views regarding supplementation for longevity in a Huberman Lab podcast. In the podcast, he reveals that he takes one to two grams of sublingual NMN — which dissolves below the tongue — along with 500 milligrams of NR daily for sustained physical energy and mental focus throughout the day. He also takes 400 to 800 milligrams of grape seed extract daily due to its potential to improve vascular function and blood flow. Dr. Huberman does not take any of these supplements for lifespan extension due to what he sees as a lack of evidence supporting any longevity enhancement, at least for humans.

Moreover, Dr. Huberman does not take the diabetes drug metformin or rapamycin, a drug approved to prevent tissue rejection in transplant recipients. Although some people have repurposed these drugs for their potential to enhance longevity, Dr. Huberman says that human data measuring their benefits has not convinced him.

Dr. Huberman Takes NAD+ Boosters for Mental and Physical Energy

Instead of taking the NAD+ boosters NMN and NR for longevity benefits, he takes them because they give him lots of sustained physical and cognitive energy throughout the day. He also states that the elevated energy levels from taking these two compounds taper off nicely in the evening. Dr. Huberman adds that he has gone periods without taking NMN and NR and found that during these timeframes, he had less energy.

Along the lines of NAD+ precursors and lifespan, Dr. Huberman says, “I do not take NR and NMN in order to increase my lifespan. In fact, at this point in history, it’s unclear and seems somewhat unlikely that increasing NAD+ [with NR and NMN] is going to increase lifespan.”

Interestingly, Dr. Huberman says that data may arrive in the future showing the NMN and/or NR increase human lifespan. However, those data are not here, at least not yet.

Grape Seed Extract for Vascular Health and Blood Flow

The naturally-occurring, plant-derived compound resveratrol has been highly touted as a potential age-slowing supplement that may also extend lifespan. However, Dr. Huberman says it is fair to say that most of this thinking has been “debunked.” He adds that while resveratrol may have some positive impacts on our cells, there is very little definitive evidence that resveratrol extends lifespan.

At the same time, Dr. Huberman adds that he takes grape seed extract, which contains a fair amount of resveratrol, because of its potential to enhance vascular health and blood flow. Moreover, he states that he takes this compound due to its low cost and because he considers it safe to use.

An Alternative to NMN and/or NR — NAD+ Infusions

As a more expensive and inconvenient but potentially more effective alternative to NMN and/or NR, Dr. Huberman relays information about NAD+ infusions. He says that there are companies that will come to your house or have you go to a facility to give you an NAD+ infusion. Such procedures utilize intravenous (IV) drips containing NAD+. Along those lines, Dr. Huberman has opted to take 500 to 1,000 milligrams of NAD+ via infusion in the past. In fact, he says that he will undergo one of these infusions a few times a year.

He adds that undergoing this procedure is pretty darn uncomfortable, triggering nausea and gastrointestinal discomfort. In that regard, many people who undergo NAD+ infusions take anti-nausea medicines.

When Dr. Huberman has undergone NAD+ infusion, he did not take an anti-nausea medicine. As expected, he experienced severe nausea and also felt like someone was stepping on his chest and leg. After these side effects subsided, though, Dr. Huberman says he felt “fantastic,” with improved vigor.

Dr. Huberman Does Not Take Metformin or Rapamycin, Two Potential Compounds for Longevity Enhancement

Dr. Huberman relays that he does not take the diabetes drug metformin, which some people have repurposed for possible age-slowing benefits. Dr. Huberman says he does not think there is any convincing evidence that metformin extends lifespan. He came to this conclusion after reviewing data from metformin studies with Dr. Peter Attia.

Dr. Huberman does not take the drug rapamycin, either, a drug approved to prevent tissue rejection in transplant recipients, which some have repurposed for potential longevity benefits. He does not take it because, from his view, the data at present do not justify supplementing with it for extending lifespan.

Tackle the Basics of Physical and Mental Health Before Choosing Supplements

As far as supplementation goes, Dr. Huberman says you should not consider using supplements until you have tackled the basics of promoting mental and physical health. Some of the foundational practices he covers for a quality life involve getting sufficient quality sleep. He also emphasizes stress management and strong social connections.

Moreover, Dr. Huberman says there is no known longevity supplement that comes close to giving the longevity benefits of regular exercise. Along those lines, Dr. Huberman recommends a minimum of 180 to 220 minutes of moderate-intensity cardiovascular exercise a week, like brisk walking, where you can still carry out a conversation. In addition, he recommends getting your heart rate near its maximum at least once per week. Furthermore, he suggests resistance training with weights or bodyweight for six sets per week for each part of the body you exercise to enhance nerve-to-muscle connections, which may positively impact cognition.

Importantly, the last thing Dr. Huberman emphasizes is to consult with a physician before adding any supplement to your repertoire. Doing so will help ensure you receive proper medical guidance related to any adverse effects that may arise.