The Lazy Biohacker

NAD+ supplements are a $50/month placebo for most people. A March 2026 review was direct about it: no definitive clinical evidence that NMN or NR slows aging or extends human lifespan. Zero. Do NR and NMN support cellular metabolism? Probably. But "anti-aging supplement"? That's marketing dressed as science. Save the budget. Or put it toward something with actual trial data.

NAD+ supplements barely move the needle in most controlled trials. New human data: placebo group showed a 4% increase. NR plus a synergistic compound formula: 67%. Not a marginal difference. Different category. Research suggests single-ingredient precursors aren't the whole story. The stacking effect is real, and the data is starting to show it.

A new NAD+ precursor just showed up with numbers worth noting. Early 2026 human trial, NMNH at 500mg daily for 90 days: - NAD+ levels roughly tripled - Biological age markers shifted approximately 5 years younger - Emotional well-being improved Still unpublished. But tripling NAD+ is a larger effect than standard NMN typically delivers. NMNH is the reduced form of NMN. Different absorption pathway. Apparently a different ceiling. Worth watching before it gets expensive.

"I'll catch up on sleep this weekend" is not a recovery strategy. Sleep debt doesn't erase. It compounds. Research suggests that after 10 days of 6 hours per night, cognitive performance drops to the level of 24 hours of total deprivation. And you stop noticing how impaired you are. That last part is the problem.

Melatonin is "natural," so most people assume it's fine long-term. 2025 American Heart Association data disagrees. 12+ months of nightly use was linked to higher heart failure risk and hospitalization in adults with chronic insomnia. Occasional use is one thing. Daily supplementation is another. Check your stack.

Your NMN probably isn't working as well as it could. A February 2025 RCT in men over 40 found liposomal NMN significantly outperformed standard NMN for raising NAD+. Effects continued for 4 weeks after stopping. The bottleneck isn't the dose. It's the delivery mechanism. Same molecule. Very different result.

The standard 3 to 5g creatine recommendation was built around athletic performance. Researchers are now pushing 8 to 10g/day for cognitive benefits and bone density in aging adults. Two 2025 Alzheimer's trials used 20g/day and showed significant cognitive improvements. Same molecule. Different dose. Different target. The original recommendation never had the brain in mind.

We track sleep hours. The metric that actually predicts outcomes: daytime function. A January 2026 study found daytime performance is a better indicator of whether insomnia treatment is working than hours slept. Do you track how you feel during the day? Or just your sleep score?

A 2024 meta-analysis found creatine significantly improves working memory and processing speed in adults. Not muscle. Brain. Are you taking it for that reason? Or did you stumble into it by accident?

Double-blind RCT. 8 weeks. 500mg magnesium daily. Results in elderly subjects: less time to fall asleep, longer total sleep duration. Magnesium glycinate before bed is one of the cheapest sleep interventions with real data behind it. Most people run chronically deficient. Worth trying before anything more exotic.

A 4-year randomized trial found vitamin D supplementation slowed telomere shortening by the equivalent of nearly 3 years of biological aging. That's the VITAL trial. Published in the American Journal of Clinical Nutrition, May 2025. One of the best-controlled supplement studies available. It's cheap. It's safe. Most people are deficient anyway. The biohacking crowd obsesses over $200/month stacks. A $10 bottle of D3 quietly outperforms half of them on actual clinical data.

"NMN has no evidence." Clinical trials show NMN and NR raise blood NAD+ levels by 50 to 100% in humans. Researchers found improvements in muscle insulin sensitivity, arterial stiffness, aerobic capacity, and inflammatory markers. There are also sex-specific effects. A 2021 Science paper found NMN improves insulin sensitivity specifically in postmenopausal women. The debate isn't whether NAD+ precursors work. It's which form, which dose, and who responds. The "no evidence" crowd is about 3 years behind.

Creatine is not just a gym supplement anymore. 2025 pilot trials in Alzheimer's patients using 10 to 20g/day showed significant improvements in total cognition, working memory, and executive function. Brain creatine levels increased by 11%. About $20/month. Decades of safety data. Now showing results in brain health at doses most people have never tried. The gym recommendation might just be underdosing for the cognitive use case.

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Magnesium before bed is probably the least controversial sleep intervention that actually has data behind it. 500mg/day for 8 weeks improved sleep duration and reduced time to fall asleep in a randomized double-blind trial. Cheap, safe, widely available. What's actually in your night stack?

A 2024 randomized study found vitamin D2 supplementation can actually drop your body's D3 levels. Two forms, same name, opposite direction in some people. If your supplement label says D2 (ergocalciferol), check it. Most people should be taking D3 (cholecalciferol), not D2. This distinction rarely comes up. It matters.

A February 2026 study found eating your last meal 3+ hours before bed improved nighttime blood pressure, heart rate regulation, and morning glucose. No calorie restriction. No special foods. Just timing. Chrononutrition: when you eat matters as much as what you eat. The research is stacking up on this.

You're probably taking vitamin D wrong. Magnesium is the cofactor that activates vitamin D biosynthesis, transport, and conversion. Low magnesium means your D supplement isn't doing much. Most people are low on both. They take D. It doesn't work. They write off vitamin D as overrated. 400mg magnesium glycinate costs less than $15/month. Check magnesium before doubling your D dose.

A Copenhagen researcher just said the science behind NAD+ supplements is "almost non-existent." A first-in-human trial published the same month showed a new NAD+ precursor tripled circulating NAD+ levels. Both things are true. Here's what's actually going on. The Copenhagen argument: researchers reduced NAD+ by 85% in mice. Aging didn't accelerate. They concluded that NAD+ depletion might not drive aging the way the supplement industry claims. The problem: this doesn't mean NAD+ doesn't matter. It means the animal models were wrong about the mechanism. Correlation between NAD+ decline and aging is not the same as causation. The Copenhagen study addressed one theory, not the whole field. What we know from humans: a 2024 multicenter double-blind trial found 250mg NMN daily for 12 weeks more than doubled blood NAD+ in men 65+, with measurable improvements in grip strength and walking speed. Functional outcomes, not just biomarkers. The NMNH data: a first-in-human trial found NMNH at 500mg daily tripled NAD+ levels versus the doubling seen with standard NMN or NR. Also showed biological age marker shifts of roughly 5 years. Still unpublished. Worth watching before it gets expensive. "The science is non-existent" is hyperbole. "The science is early and mechanistically misunderstood" is accurate. Don't throw out your NMN. Don't believe the anti-aging marketing either.