Bryan Johnson is no stranger to pushing the limits of anti-aging science. From tracking his body like a full-time job to sticking to a hyper-controlled diet, he’s all in on staying as young as possible. One part of that equation? Boosting NAD+ levels, a molecule that plays a key role in keeping cells running smoothly. Johnson has experimented with both NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) to increase his NAD+ levels and, in his words, “reverse aging at the cellular level.”
So, does he take NMN? The answer is yes—but it’s not the only thing he’s used.
Why is Johnson so focused on NAD+?
NAD+ is like fuel for your cells. It’s involved in energy production, DNA repair, and overall cellular health, but the problem is that NAD+ levels decline as we age. Lower NAD+ levels are linked to fatigue, slower metabolism, and even neurodegenerative diseases.
Longevity researchers, including David Sinclair, have suggested that boosting NAD+ could be a key factor in slowing down the aging process. That’s where supplements like NMN and NR come in—they’re precursors to NAD+, meaning they help the body produce more of it.
Johnson’s Experiment: NMN vs. NR
Being the data-obsessed biohacker that he is, Bryan Johnson didn’t just pop an NMN pill and hope for the best. He ran a 90-day trial using NR (750 mg per day), followed by another 90 days using NMN (500 mg per day).
To track his progress, he used at-home NAD+ testing kits to measure his levels. The results? His NAD+ levels were similar to those of a 16-year-old—suggesting that both NMN and NR were working. However, he hasn’t publicly stated which one he prefers long-term. Instead, his current Blueprint supplement stack rotates between 450 mg of NR and 500 mg of NMN per day, depending on his latest biomarker readings.
Is NMN or NR better for longevity?
There’s still a big debate in the longevity community about whether NMN or NR is more effective. While both are NAD+ precursors, NMN is thought to be absorbed more easily in the body, while NR has been studied in more human clinical trials. Johnson’s results show that both worked for him, but it’s unclear if one is significantly better than the other.
David Sinclair, another well-known longevity researcher, has been a strong advocate of NMN over NR and takes it daily. On the other hand, other researchers believe NR is more reliable due to better-documented studies. For now, there’s no clear winner, and personal response may depend on genetics, metabolism, and lifestyle factors.
Should regular people take NMN like Johnson?
While Johnson’s NAD+ levels shot up after supplementing with NMN and NR, that doesn’t mean everyone needs to rush to buy them. Research on NAD+ boosters in humans is still in early stages, and while some small studies suggest benefits, there’s no long-term proof that supplementing NAD+ precursors extends lifespan.
That said, many people—including athletes, biohackers, and longevity freaks—report feeling more energy, better focus, and improved recovery after taking NMN or NR. If you’re considering adding it to your routine, it’s always best to talk to a doctor first, especially since NMN’s status as a supplement has faced some regulatory challenges in recent years.
Sources
- Equal Efficacy of NMN and NR in Elevating NAD+ Levels: Bryan Johnson’s Quest for Youth
- Bryan Johnson’s Supplements Protocol: What Does He Take?
- Why the A-listers are Mad About NAD+
Marko is the founder and editor of LifeSpan Digest. With a deep interest in biotech, healthspan optimization, and regenerative medicine, he analyzes emerging discoveries and explores how science is reshaping human aging. Through expert insights and data-driven reporting, he provides readers with the knowledge to stay ahead in the rapidly evolving field of longevity.