Supplement
NR (Nicotinamide Riboside)
NR shows promise for supporting cellular energy production and may help with cognitive function based on small human trials, though most studies have been in younger adults or specific health conditions. The research on NAD+ boosters like NR is evolving quickly, but significant gaps remain about effectiveness during menopause specifically. While we wait for more definitive evidence, focusing on proven energy supporters like regular movement, quality sleep, and stress management offers more reliable benefits for the challenges you're facing right now.
30-second summary
NR shows promise for supporting cellular energy production and may help with cognitive function based on small human trials, though most studies have been in younger adults or specific health conditions. The research on NAD+ boosters like NR is evolving quickly, but significant gaps remain about effectiveness during menopause specifically. While we wait for more definitive evidence, focusing on proven energy supporters like regular movement, quality sleep, and stress management offers more reliable benefits for the challenges you're facing right now.
fatigue — weakbrain fog — weak
Overall: Mixed evidence
Randomised controlled trials
Small randomized trials show some benefits for cognitive function and cellular markers in healthy adults and specific populations, but studies are limited in size and duration.
Very few observational studies exist on NR specifically, as it's a relatively new supplement compound.
No comprehensive meta-analyses of NR exist yet due to the limited number of human studies.
Menopause-specific trials
No studies have specifically examined NR's effects in menopausal women or on menopause-related symptoms.
What we do not know
We don't know the optimal dose for menopausal women specifically, as most studies used 250-1000mg in younger adults or people with specific health conditions. Long-term safety data beyond 12 weeks is limited. We don't know how NR interacts with hormone replacement therapy or other menopause treatments. Most importantly, no studies have specifically examined whether NR helps with menopause-related fatigue, brain fog, or metabolic changes.
How it is used
Common dose range
250-500mg daily
Notes on dosing
Take in the morning. Tru Niagen is the most clinically studied NR product.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
Milk
3-4 mcg per liter
Tiny amounts naturally present
Yeast
Variable trace amounts
Some brewing and nutritional yeasts contain small amounts
Mediterranean Diet
Rich in foods that support natural NAD+ production through B-vitamin content and antioxidants
Anti-inflammatory Diet
May help preserve cellular function and energy production as we age
What depletes NR (Nicotinamide Riboside)
Alcohol consumption significantly depletes NAD+ levels. Chronic stress, poor sleep, and excessive sun exposure also reduce NAD+ production. High sugar intake and processed foods may interfere with cellular energy pathways.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"The science on NAD+ boosters like NR is genuinely exciting, but it's still too early to know if they'll help with the specific energy and cognitive challenges of menopause. Your body is working hard right now, and you deserve solutions that have solid evidence behind them - like prioritizing sleep, gentle movement, and stress management while we wait for better research."