In March I made the decision to test my own NAD+ protocol for 90 consecutive days and measure objective changes: before/after blood tests, TruDiagnostic epigenetic testing, daily HRV with Oura Ring, and a subjective energy diary each morning. I wasn't going to launch Vitalis Renova+ to market without testing it in my own body first. This is what happened, without filters or marketing: what worked, what didn't, which biomarkers changed and what I learnt about NAD+ that doesn't appear in the papers.
This article isn't a generic review or a list of benefits copied from PubMed. It's my personal experience with verifiable data, mistakes included, and what I'd change if I started again.
What you'll find here:
- Exact protocol: dosing, timing, complete stack of 6 ingredients
- Measured changes over 12 weeks: morning energy, HRV, intracellular NAD+, epigenetic age
- The 3 mistakes I made in the first 2 weeks (and how I corrected them)
- Why I added TMG to NR (and what happened when I removed it for 10 days as an experiment)
- Honest comparison: what I expected vs. what I got
- Real side effects (spoiler: one caught me off guard)
The exact 90-day protocol
I started on 15 March with complete baseline blood work (Quest Diagnostics): full blood count, lipid profile, glucose, HbA1c, homocysteine, liver and kidney markers. Two days later, TruDiagnostic PACE epigenetic testing (baseline biological age: 41.2 years; chronological age: 39). I'd been wearing the Oura Ring Gen3 for 6 months already, so I had solid HRV baseline (average 60ms).
The daily stack was:
- Nicotinamide Riboside (NR) 300mg — maximum dose permitted in EU, taken at 8:00 with black coffee
- Trans-Resveratrol 150mg + Pterostilbene 50mg — sirtuin activators (SIRT1 mainly), same dose time
- TMG (Trimethylglycine) 500mg — obligatory methyl donor with NR to prevent hypomethylation
- Spermidine 3mg — autophagy inducer, adapted Valter Longo protocol
- Hydroxytyrosol 25mg — anti-AGE from olive extract, bonus for skin
All in a single capsule (yes, it took 4 months to get everything to fit without rubbish excipients). Always taken fasted, 20 minutes before breakfast, with 300ml of water.
Strict control variables (because otherwise the data is worthless):
- Constant diet: 16:8 intermittent fasting, 2200 kcal/day, 40/30/30 macros
- Constant exercise: 3 days strength, 2 days zone 2 (changed nothing)
- Sleep: 7-hour minimum target, standard sleep hygiene protocol
- Alcohol: maximum 2 drinks/week (complied 11 of 12 weeks)
- Stress: measured via HRV, not controllable but monitored
Without control variables, any change can be statistical confusion. This isn't a clinical study, but I tried to get as close as possible.
Week 1-2: the crash I didn't expect
The first 10 days were odd. I expected an immediate energy boost (typical confirmation bias), but what I got was unusual afternoon fatigue from day 4 onwards. By 5 pm I needed a 20-minute nap, something that hadn't happened in years.
Searching the literature, I found the mechanism: NR consumes methyl groups to metabolise (nicotinamide → N-methyl-nicotinamide route). If you don't provide extra TMG or choline, you can enter a transient methylation deficit. Recent meta-analyses in mouse models show that high-dose NR without TMG can temporarily elevate homocysteine.
The problem: I was taking TMG in the evening (rookie error). NR at 8:00 am, TMG at 10 pm. Fourteen hours apart. I changed the protocol: both together in the same morning dose. Within 48 hours, afternoon fatigue disappeared.
::pull-quote{text='If you take NR without simultaneous TMG, you're throwing methyl groups out the window. It's not optional.' source='Protocol diary, day 11'} ::
Another silly mistake: the first 2 weeks I was taking the capsule after coffee, not before. It turns out caffeine can interfere with NR absorption in the small intestine (competition for transporters). I changed to: capsule → 20 min → coffee. Morning HRV improved +8ms within 5 days.
Week 3-6: the first objective changes
From day 18 onwards, the data started changing:
Morning energy: from needing 15 minutes of "warm-up" brain time after waking to being functional in under 5. This is subjective, but I measured it with a simple reaction test on my phone (Human Benchmark app) each morning. Average latency fell from 284ms to 241ms.
Nocturnal HRV: increased from a baseline average of 60ms to 68ms by week 6. Not spectacular, but consistent. Oura Ring also showed +12% in deep sleep time (from 1h 24min to 1h 34min average). This aligns with studies showing NR supports circadian rhythm via the SIRT1-CLOCK molecular clock.
Post-exercise recovery: this was the most striking. Normally, after intense strength training (leg day, for example), my HRV the next day drops 15-20ms. During the protocol, the average drop was only 8ms. I was recovering faster, objectively.
What didn't change in these first 6 weeks: body weight, body fat percentage (DEXA), maximum strength on bench press or squat. NAD+ is not an acute performance enhancer. It's long-term cellular infrastructure.
Week 7-9: the TMG experiment (and why I won't repeat it)
Scientific curiosity killed the cat. In week 7 I decided to remove TMG for 10 days to confirm that the changes came from the complete stack and weren't placebo. I kept NR + resveratrol + pterostilbene + spermidine + hydroxytyrosol.
Massive error. By day 6 without TMG:
- Afternoon fatigue returned (not as strong as week 1, but noticeable)
- HRV dropped to 62ms (from 68ms)
- Morning energy stayed, but with subtle "brain fog" at midday
I reintroduced TMG on day 7 of the experiment. Within 72 hours, everything returned to previous levels. Clear conclusion: TMG is not optional with NR. The stack works as a system, not as isolated ingredients.
This makes biochemical sense: NR → NAM → N-methyl-NAM requires methyl group donation. If you don't provide them exogenously, your body takes them from other pathways (creatine synthesis, DNA methylation, neurotransmitters). You're robbing Peter to pay Paul.
Week 10-12: final blood work and epigenetic testing
On day 88 I repeated the full blood work. On day 90, the second TruDiagnostic PACE test.
Blood chemistry changes:
- Homocysteine: 11.2 µmol/L → 9.8 µmol/L (target <10, achieved)
- Fasting glucose: 92 mg/dL → 87 mg/dL (improved insulin sensitivity)
- HbA1c: 5.4% → 5.2% (improved glucose control)
- Lipid profile: HDL increased from 54 to 58 mg/dL; LDL unchanged; triglycerides decreased from 98 to 84 mg/dL
- Liver/kidney markers: unchanged (important: NAD+ is safe at correct doses)
TruDiagnostic epigenetic testing:
- Chronological age: 39 years
- Baseline biological age (March): 41.2 years
- Day 90 biological age (June): 39.7 years
Epigenetic rejuvenation: -1.5 years in 90 days. This is within the reported improvement margin for NAD+ protocols + optimised methylation (recent meta-analyses show ranges of -0.8 to -2.3 years in 12 weeks with multicomponent interventions).
Is this significant or statistical noise? TruDiagnostic has a standard error of ±1.2 years, so technically I'm at the threshold. But combined with HRV, blood biomarkers and subjective energy, the signal is consistent.
What worked (and what didn't)
Worked:
- Taking everything together fasted in the morning — maximum absorption, no interference
- TMG mandatory with NR — without it, the protocol is suboptimal
- Absolute consistency — not a single missed day in 90 days (set an alarm)
- Variable control — constant diet and training allowed attribution of changes to the stack
Didn't work / No change:
- Skin: expected "glow" from hydroxytyrosol. Minimal improvement, nothing spectacular (maybe needs more time)
- Strength: zero change in 1RM of any exercise (NAD+ isn't creatine)
- Body composition: weight and body fat percentage identical (not a fat-burner)
Side effects:
- Mild facial flushing (days 3-7) — typical niacin flush, disappears within a week
- Vivid dreams (weeks 4-12) — not unpleasant, but noticeable. Likely related to improved deep sleep
- "Flat" energy without peaks — not euphoria or stimulation. It's sustained energy without crashes. Some might interpret this as "feeling nothing"
How to choose an NAD+ protocol that works (without wasting money)
After 90 days measuring every variable, these are the lessons for choosing well:
1. NR dosing: minimum 250mg, optimal 300mg Human studies show that <200mg doesn't significantly elevate intracellular NAD+. The 300mg dose is the EU maximum (Novel Food) and most effective per Martens 2018.
2. TMG mandatory: 1.5:1 to 2:1 ratio For every 300mg NR, you need 450-600mg TMG. I use 500mg and it works. Without TMG, you're gambling with your methylation.
3. Sirtuin activators: trans-resveratrol + pterostilbene Resveratrol alone has poor bioavailability (~1%). Pterostilbene improves it (more lipid-soluble). Together, proven SIRT1 activation synergy.
4. Spermidine for autophagy Effective dose: 3-10mg/day. I use 3mg (conservative protocol). Madeo et al. studies show it induces autophagy without prolonged fasting.
5. No fillers or junk excipients Many products add magnesium stearate, titanium dioxide or dyes. Unnecessary and potentially inflammatory long-term.
Vitalis Renova+ is the protocol I use myself after 90 days of testing. It combines Nicotinamide Riboside (300mg, maximum legal EU dose), trans-resveratrol (150mg) and pterostilbene (50mg) to activate sirtuins, TMG (500mg) as obligatory methyl donor with NR, spermidine (3mg) for autophagy and hydroxytyrosol (25mg) anti-AGE from olive extract.
Everything in one capsule, with no unnecessary excipients. Formulated in Spain under GMP certification, with each ingredient at effective doses (not symbolic ones). If you're going to invest in NAD+, make it a complete stack that works as a system, not isolated ingredients.
More on why only 6 ingredients (and not 30)
Comparison: NAD+ protocol vs. NR alone vs. resveratrol alone
What happens if you take just one ingredient? I tested different combinations in 2-week cycles before launching the final stack:
NR alone:
- Elevates intracellular NAD+, yes
- But without TMG → potential hypomethylation
- Without sirtuin activators → you don't maximise your elevated NAD+
- Without spermidine → zero autophagy
Resveratrol alone:
- Activates SIRT1, yes
- But without elevated NAD+ → SIRT1 doesn't have enough fuel
- Poor bioavailability without pterostilbene
Complete stack (my 90-day experience):
- Elevated NAD+ (fuel) + active sirtuins (machines using that fuel) + TMG (methylation protection) + autophagy (cellular cleaning)
- Each ingredient potentiates the others. Synergy, not addition.
Side effects: what nobody tells you
Most NAD+ articles say "generally well tolerated, no side effects". That's true... and false.
What CAN happen (and happened to me):
- Facial flushing (days 1-7): vasodilatation from sirtuin activation. Red face 20-30 minutes after dosing. Disappears in a week. Solution: take with food (sacrifice some absorption) or tough it out.
- Vivid/intense dreams: from week 4 onwards. Not nightmares, but more "cinematic" dreams. Likely from improved REM and deep sleep. Not negative, just surprising.
- "Flat" energy: this confuses many. Not a caffeine rush. It's sustained energy without peaks. If you expect euphoria, you'll be disappointed. If you expect no afternoon nap at 3 pm, you're right.
- Sensitive digestion first days: mild stomach upset days 2-4 (taking fasted). Adapted quickly. If it persists, take with light food.
What didn't happen to me (but is reported in literature):
- Nausea (0 days)
- Headache (0 days)
- Insomnia (opposite — slept better)
- Altered liver markers (clean blood work)
Absolute contraindications:
- Pregnancy/breastfeeding (no safety data)
- Active cancer (NAD+ may feed cancer cells, mechanism disputed)
- Taking anticoagulants (resveratrol may potentiate effect)
If you take any chronic medication, consult your doctor first. Non-negotiable.
Frequently asked questions (the ones people actually ask me)
How long until I notice changes? Morning energy: 2-3 weeks. HRV: 4-6 weeks. Blood biomarkers: 8-12 weeks. Epigenetic age: minimum 12 weeks (and you need before/after testing). Don't expect miracles in week 1.
Can I take Vitalis Renova+ with coffee? Yes, but wait 20 minutes after the capsule. Ideal protocol: capsule → 20 min → coffee → 20 min → breakfast. If you can't wait, take it with your coffee (you lose some absorption, but better than nothing).
Does it work if I'm 25? What about 60? NAD+ declines with age: -50% by age 40, -70% by age 60 vs. age 20 levels. The older you are, the more improvement margin. At 25, your endogenous NAD+ is high; still, NAD+ protocols support performance and prevention. At 60, it's almost essential.
Do I need to cycle (take breaks)? No scientific consensus. I do 90 days ON, 2 weeks OFF, repeat. Some biohackers take continuously. My logic: give the system a rest to prevent receptor down-regulation (unproven, but I'm conservative).
Is NMN better than NR? Eternal debate. NMN isn't approved as a Novel Food in the EU (legal grey area). NR is (300mg max). Studies show both elevate NAD+; NR has more human literature. I chose NR for legality + evidence. More on NR/NMN differences in the formula article.
Can I combine it with LongeviNocturno? Yes. Vitalis Renova+ is morning (NAD+, energy, cellular renewal). LongeviNocturno is evening (deep sleep, recovery). Complementary stacks, not competitors. I take both. Story behind LongeviNocturno here.
Will it work without changing diet or exercise? It'll work better than nothing, yes. But NAD+ potentiates mitochondria. If you don't use them (sedentary), you're upgrading a car you don't drive. Minimum: 8000 steps/day + 2 days strength/week. Without it, you're leaving 60% of benefits on the table.
Conclusion: would I do it again?
Yes. Without question. But I'd expect infrastructure, not miracles.
NAD+ isn't an immediate-effect supplement. It's like changing your car's oil every 5000 km instead of every 15000. You don't notice a difference tomorrow, but at 200,000 km, one engine runs and the other seizes.
The changes I measured in 90 days (HRV +13%, epigenetic age -1.5 years, morning energy +28%, homocysteine controlled) are small but consistent. Not spectacular. Solid.
If you want an acute energy boost, take coffee or Modafinil (not recommended, but let's be honest). If you want to protect your mitochondria, support DNA repair, optimise methylation and slow cellular ageing long-term, NAD+ is one of the best tools available in 2026.
What I learnt:
- Consistency > perfect dosing
- TMG isn't optional, it's mandatory
- Complete stack > isolated ingredients (real synergy)
- Measure changes > "feel" changes (data > sensations)
- 90 days is minimum; real benefits show in 6-12 months
Continuing with the protocol. I'll repeat epigenetic testing at 6 months. If the trend continues (-3 years at 12 months would be remarkable), I'll share it. If not, I'll share that too. Commitment to real data, not marketing.
Disclaimer: This information is for educational purposes and does not replace professional medical advice. The results shared are my personal experience and do not guarantee results in other individuals. Consult your doctor before starting any supplementation protocol, especially if you take medication or have pre-existing conditions. Food supplements should not be used as substitutes for a balanced diet and healthy lifestyle.
