I take 800mg oral NMN daily, although I know of one rodent study suggesting that both NR and NMN poorly distribute to tissue prior to nicotinamide conversion (this slightly improves with IV administration). One reason why this matters, sirtuin deacylases (one of the things you're trying to activate with NR/NMN) are actually inhibited by nicotinamide. Apparently some groups have also had difficulty replicating its ability to increase rodent lifespan. Anecdotally, NMN does seem to make my vision crisper, and provides a clean mental energy throughout the day.
Probably the intervention with the most consistent evidence is rapamycin, which reliably increases rodent lifespan across strains, at different points throughout development, and with different dosing schedules. The increased lifespan in wild-type is often >10%, and even up to a 25% increase.
Personally I was opposed to starting it because I presumed it would antagonize skeletal muscle growth and/or maintenance, but apparently it actually preserves muscle function in aged rodents. Also, there's a prominent aging researcher who claims to know more than a handful of people who have actually gained lean muscle mass on rapamycin. I'm probably going to wait about 6-9 months as I'd like to put on an additional 10lbs of lean muscle, but after that I'm going to start taking it.
Have you heard of FOXO4-DRI? It's a peptide but there's evidence that it selectively induces apoptosis in senescent cells, but I guess the issue is how do you monitor whether it's actually working? There's a few anecdotal reports of people taking it, but it's hella expensive.
That makes sense that it's helping though. I imagine the debris would otherwise be triggering the immune system even more.