You might have come across NAD+ supplements on your TikTok feed, with many people claiming that they delay signs of aging. A-list celebrities like Kendall Jenner and Hailey Bieber have praised them; and our self-proclaimed biohacking-obsessed cover star Paris Hilton says she takes an NAD+ IV for energy and clarity. After hearing all the buzz and coming to the realisation that I’ve become dependent on coffee to function, I started taking Tru Niagen, one of the most popular NAD+ supplements available. After two weeks I noticed my energy levels felt naturally higher, and I’m not as reliant on my morning cup anymore.
But what exactly do they do to your body? And what are the assumed benefits of NAD+ supplements? I had registered dieticians break it down. First off, nicotinamide adenine dinucleotide (NAD+) is a coenzyme that serves two crucial roles: fuelling your cells’ energy production and supporting cellular defense (or the mechanisms by which cells protect and repair themselves) — all key functions for maintaining cellular energy and health. Our bodies naturally produce NAD+, so it makes sense that levels decline as we age.
However, supplementing with the NAD+ molecule itself, whether through an IV drip or supplements, is not effective in elevating NAD+ levels, says Toby Amidor, RD, CDN, a dietitian and partner with Tru Niagen. “As a large molecule, NAD+ cannot pass through cell membranes and must first be broken down into its constituents.” One of those constituents is called nicotinamide riboside (NR), a unique form of vitamin B3, or niacin. So in a nutshell, you’ll want to take NR — not NAD+ — to help boost your NAD+. And while there are natural food sources of vitamin B3, such as milk, salmon, peanuts, and avocados, you’d need to consume about 87 gallons of milk daily to get 300 mg of NR, Amidor says. Below, are NR supplements you can add to your wellness routine, according to registered dieticians and people who have tried them.
Just a heads up: These supplements are not regulated by the FDA, which means they don't have to go through strict safety and effectiveness testing. It's important to do your homework before trying any of them. Additionally, consult with a healthcare professional before incorporating a supplement into your routine, particularly if you are on any medications.
What advantages do NAD+ supplements offer?
NAD+ is essential for energy generation and cellular repair, contributing to the aging process. Although further research is required to fully comprehend the long-term impacts of NAD+ supplementation, here are some insights from existing studies regarding its advantages.
- Lower inflammation: Research shows that boosting NAD with supplements like NR may help reduce inflammation, especially in older adults or people with inflammatory conditions.
- Brain health: Some research suggests that supplementing with NR can help with age-related cognitive decline, but more studies are needed to solidify these findings. Research shows that supplementing with NR increases levels of NAD in the brain, and a small study gave 30 people with Parkinson’s disease (a brain disorder) 1,000 mg NR or placebo for 30 days and found that those who took the NR had less inflammation in the blood and brain.
- Muscle health and recovery: Your skeletal muscles are rife with mitochondria, and they need NAD+ to make energy for movement. NAD+ helps your muscles generate ATP, the fuel for contractions. “Your cells also need to repair themselves from any damage, and cellular repair requires NAD+,” Amidor says.
- Fertility: Most of the research around NR and fertility is preclinical, meaning studies are conducted in the early stages, typically in labs using cells or animal models. But the data is promising and suggests that elevating NAD+ may support ovarian cell health, Amidor says.
What is the most effective type of NAD+ supplement to consume?
The most effective and efficient method to boost NAD+ levels is through the precursor nicotinamide riboside (NR), a distinctive variant of vitamin B3 (niacin). “NR stands out from the NAD+ molecule because it can directly penetrate the cell membrane and requires fewer conversion steps to become NAD+,” explains Amidor. The optimal dosage varies based on individual factors such as age and overall health. “Individuals facing digestive absorption issues or inflammatory conditions often require higher doses, as their bodies find it challenging to absorb adequate amounts of NAD,” notes Dr. Singh. Additionally, since NAD is replenished in the liver, those who consume excessive alcohol, take medications like acetaminophen (Tylenol), or have liver problems typically exhibit lower NAD levels and may benefit from increased oral NAD supplementation.
Yes, there are potential risks and side effects associated with NAD+ supplementation. Some individuals may experience mild side effects such as nausea, fatigue, headaches, or digestive issues. In rare cases, more serious reactions could occur, particularly in people with certain medical conditions or those taking specific medications. It is important to consult with a healthcare professional before starting NAD+ supplementation to discuss any potential risks and ensure it is safe for you.
NR is the only NAD+ booster that has no known interactions or adverse effects. Other B3 precursors, such as nicotinic acid (NA) and nicotinamide, do have side effects. At high doses, NA causes intense flushing and nicotinamide may cause GI issues.
NR supplements are typically considered safe for most individuals; however, they may not be suitable for everyone. Those with existing heart rhythm issues, especially atrial fibrillation or other types of arrhythmias, are advised to consult their physician prior to using NR, as it could lead to heart palpitations. Additionally, research on NR supplements has not been conducted among cancer patients or women who are pregnant or nursing. If you belong to any of these groups, it is essential to speak with your healthcare provider before beginning an NR supplement regimen.
