What Are the Benefits of NAD Supplements and Should You Take Them?

As we age, the body’s reserves of NAD, vital for energy production and cellular repair, naturally drop. NAD supplements have become a popular solution, with claims of boosting energy, improving mental clarity, and even slowing down the aging process. In this article, we’ll explore the science behind NAD, review the different types of supplements, and help you decide whether they could be a valuable addition to your wellness routine.

What are NAD supplements, and how do they work?

NAD (nicotinamide adenine dinucleotide) is an enzyme found in all living cells. It plays an important role in physical functions like DNA repair, brain health, and metabolism. NAD works by accepting and transferring electrons, which are negatively charged particles used in important chemical reactions in the human body. In its oxidized form (NAD+), it acts as an electron carrier, playing a crucial role in cellular processes like energy production, helping to maintain proper cellular function.

As we age, our NAD+ levels naturally decline, and this has been linked to age-related health issues, such as reduced energy levels and cognitive decline.

Early research suggests that restoring our natural NAD levels with certain dietary supplements may help combat or reverse this process, boost energy levels, protect brain cells, and improve energy metabolism.

NAD comes in two forms: NAD+ and NADH. NAD+ picks up tiny particles called electrons and turns them into NADH. NADH can then give away these electrons to help start important processes in the body, turning back into NAD+. Together, NAD+ and NADH work in a cycle to help your cells produce energy and maintain cellular health.

There are several types of NAD supplements available. NAD precursors such as NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) can be used by your body to make more NAD+. Liposomal NAD is a formulation of NAD supplement that uses fat-based particles called liposomes to enclose the active compound, aiming to increase NAD or its precursors' absorption from the gut.

Potential NAD supplement benefits

Low levels of NAD have been linked to aging, inflammation, and various health conditions, such as Alzheimer’s, Parkinson's disease, heart disease, and cancer. As NAD is found in every cell in the body, the health benefits of NAD supplementation and NAD precursors may be far-reaching.

Brain health

Reduced NAD levels have been linked to brain aging, and NADH and NAD precursors such as NR have been shown to have protective effects on the brain, suggesting they could help support optimal brain health. Several studies in humans have shown that NADH and NAD precursors were linked to higher cognitive function test scores, improved memory, and increased brain activity.

Metabolic health

The regulation of cholesterol, blood sugar, and insulin levels is also believed to be linked to NAD levels. Hence why, it is proposed that NAD+ and NAD precursor dietary supplements may help support optimal metabolic health.

Research has found that NMN given daily over 10 weeks was linked to improved insulin sensitivity, suggesting that NMN could help support the body's natural ability to regulate blood sugar levels. Other studies reported that NAD precursors such as NR, NMN, nicotinic acid (NA), and nicotinamide (NAM) were linked to improved fat metabolism, suggesting that NAD supplements could support optimal cholesterol levels.

Heart health

Low NAD levels have been linked to the aging of various organs and structures, including the heart and blood vessels, which may lead to an increased risk of heart disease and stroke. According to some preliminary research, NAD precursors could help support optimal blood pressure and help reduce the stiffness of major blood vessels, which are both major risk factors for the development of cardiovascular disease.

Skin aging

Aged skin cells have lower NAD+ levels, so it is thought that supplementing with NAD precursors such as nicotinamide could help to slow or reverse the signs of skin aging by improving energy production in skin cells, protecting against free radical stress and supporting overall skin health by helping it maintain its ability to repair itself.

Possible NAD supplement side effects and risks

According to preliminary research, supplementation with NAD precursors such as NMN and NR is safe, with studies involving human participants showing no significant side effects in the short term. There have been relatively few studies.

However, since research into NAD supplementation with NAD and NAD precursors is still in its infancy, there is limited information on its long-term safety and potential risks.

Side effects of NAD precursor supplementation tend to be mild and infrequent but can include:

Certain groups of people may need to avoid or exercise caution with NAD supplements:

• Pregnant or breastfeeding individuals. There is currently no evidence to support the safety of NAD use during pregnancy or breastfeeding.
• Individuals with medical conditions. Those with conditions such as kidney, liver, or heart disease should consult their healthcare provider before starting NAD supplements.
• People with a diagnosis of cancer. There are some concerns that NAD may boost tumor growth in people with cancer. Discuss NAD supplements with your oncologist before adding them to your wellness routine.
• People taking prescription medication. Some medications may interact with NAD, so it's important to seek medical advice if you are on prescription drugs.
• Those with known allergies. If you have any known allergies to NAD or similar compounds, avoid these supplements.

How can you safely increase NAD levels?

If you want to boost your NAD levels, consult your healthcare provider to ensure it is safe and suitable for you, especially if you're considering supplements or alternative NAD therapies.

NAD supplements

There are multiple types of oral NAD supplements available, however, not all of these have scientific backing.

Many NAD supplements are labeled as containing NAD+, but its stability at room temperature, without special storage conditions, is low. This raises concerns about how much active NAD+ remains in supplements during manufacturing and sale. Furthermore, studies show that due to its instability and low bioavailability to most cell types, direct oral NAD+ supplementation may be ineffective for restoring NAD+ levels, making alternative methods of NAD+ restoration more beneficial.

Instead, NAD precursors like NMN and NR, which the body converts into NAD or NAD+, have been studied more extensively, and clinical trials show greater potential for increasing NAD+ levels through oral administration.

Liposomal NAD+

Liposomal NAD supplements are a form of NAD+ designed to enhance bioavailability and absorption in the body.

Liposomes are microscopic spheres made of phospholipids with NAD+ inside. This type of formulation is designed to protect the NAD+ from being broken down in the gut, allowing for better absorption. This means that more of the active ingredient may enter the bloodstream and reach target tissues effectively.

There is currently no scientific evidence that liposomal NAD supplements are more effective than other options.

NAD+ IV therapy

NAD IV therapy uses a drip to deliver NAD+ directly into the blood to increase levels. However, there is no evidence that NAD IV is effective or safe or that it has any health benefits.

Non-supplement options

There are numerous natural strategies to elevate NAD levels:

• Dietary sources. NAD+ can be boosted by consuming foods high in tryptophan or vitamin B3 (such as niacin, nicotinic acid, and niacinamide). These nutrients help stimulate NAD production and can be found in meat, fish, and dairy products.
• Eating a balanced diet. A diet rich in fats and sugars can overwhelm your body’s energy processes, lowering NAD efficiency. Consuming these in moderation may help support NAD balance.
• Aerobic exercise. Aerobic exercise and sports may increase NAD+ levels by boosting the enzymes responsible for NAD+ production.
• Resistance training. Strength training such as lifting weights has been shown to maintain NAD+ levels in muscles, which could aid with strength and muscle recovery.
• Heat and cold exposure. Hot and cold exposure in saunas and ice baths has been proposed to have positive effects on NAD+ levels.

NAD+ plays a crucial role in energy production, brain function, and cellular repair, but choosing the right supplement can be challenging. While direct NAD+ supplements may have limitations, clinical trials of NAD precursors like NMN and NR show potential for effectively boosting NAD+ levels. Lifestyle factors, such as exercise and a balanced diet, also offer natural ways to support NAD production. If you’re considering adding NAD supplements to your routine, consult with a healthcare provider first and share your thoughts or experiences in the comments below.

Article history

Our experts strive to provide up to date information and update articles when new information becomes available

October 08, 2024

Fact checked by Gabija Dimšaitė, BSc

October 08, 2024

Updated by Dr. Remy Daroowala, MBBS BSc MRCP

October 08, 2024

Expert reviewed by Gabija Dimšaitė, BSc

October 08, 2024

Written by Shaun Kink, PharmD, MD