In This ArticleView AllIn This ArticleWhat Is a NAD Supplement?Health BenefitsWho Should Avoid a NAD Supplement?FAQs
In This ArticleView All
View All
In This Article
What Is a NAD Supplement?
Health Benefits
Who Should Avoid a NAD Supplement?
FAQs
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Photo:Abbey Littlejohn for EatingWell
Abbey Littlejohn for EatingWell
Preventing the appearance of aging (hello, wrinkles!) may be top of mind for many.
But aging is more than skin deep. Healthy aging is also about aging “well” to help you avoid chronic illness and stay sharp, strong and energetic. And many NAD supplements promise these benefits, too.
Is a NAD supplement really any different from the dozens of anti-aging supplements on the market? We took a deep dive into the latest research to learn more about what really happens to your body when you take a NAD supplement and if there are any potential downsides. Here’s what we found.
First, let’s explain what NAD is and why it matters as you age. NAD, short for nicotinamide adenine dinucleotide, is a substance that’s everywhere in our bodies. It functions as a coenzyme, or an assistant that helps enzymes in the body do important jobs like repairing damaged DNA, keeping your body clock in sync, and converting food into energy.
As we age, NAD levels naturally decline. This is partly because we produce less of it. But it is also because we need more to combat normal age-related cell damage and inflammation.Many of the negative physical impacts of aging, like lower energy levels, mental fatigue, a compromised immune system and increased risk of chronic diseases, have been attributed to lower NAD levels. So, the theory behind supplementation is that replacing declining NAD with a supplement may prevent some of these age-related outcomes.
Despite their name, NAD supplements don’t actually contain NAD itself. Instead, they are made of NAD precursors, which are substances your body can use to make NAD. Many popular NAD supplements contain alternative forms of the B vitamin niacin, usually either nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN).,NAD supplements can be taken in a variety of ways—in pill, powder or lozenge form. They can also be taken intravenously, although this is not recommended!
Health Benefits of a NAD Supplement
While the number of studies on NAD supplementation is growing, there is still a lot to learn, as most human studies are short-term and small. Here’s what we know so far about a few potential benefits of taking a NAD supplement.
May Reduce Inflammation
Chronicinflammationcan increase your risk of various chronic diseases, such as cancer, diabetes and cardiovascular disease. It also plays a large role in how well you age. In fact, there’s a term for the low-grade inflammation that’s characteristic of aging: “inflammaging.” A few studies have shown that NAD supplementation may have the potential to tamp down some of that inflammation to promote healthier aging. However, researchers say that more study is needed.
May Support Heart Health
May Be Good for Your Muscles
Muscle loss is an inevitable part of aging. Whileexercise can helppreserve muscle, NAD supplementation may be beneficial, although research is mixed. For instance, one small study of men ages 65 and older found that NAD supplementation for six to 12 weeks improved hand grip strength and gait speed.However, another study found it had no impact on hand grip strength.
May Protect Your Brain
It’s never too early to make diet and lifestyle changes to protect your brain health. Lower levels of NAD in the brain have been linked to neurodegenerative diseases like Alzheimer’s, dementia and Parkinson’s. Research has found that taking a NAD supplement lowered biomarkers of Alzheimer’s, insulin resistance and inflammation, which may support healthier brain aging.
“NAD supplements are generally regarded as safe for most individuals for short-term use, up to 12 weeks,” saysAlexandria Hardy, RDN, LDN, a Lancaster, Pennsylvania-based registered dietitian. However, she cautions that children and pregnant or breastfeeding women should avoid NAD supplements, as there is not enough research to support their use.
That’s not the only reason NAD supplements might not make sense for everyone. “Cost is also an important consideration as many supplements are pricey, which could be prohibitive for certain populations,” says Hardy.
Those living with cancer or with a history of cancer should also avoid NAD supplements. “Animal research has revealed that certain niacin-based compounds may actually increase the risk of certain cancers developing and spreading,” says Hardy.
The Bottom Line
Now that we are living longer, aging healthfully is the goal. While NAD supplements may help, they are just one piece of the puzzle for staying healthy as we age. As encouraging as NAD supplements sound, more research is needed to fully understand how they may support healthy aging and to clarify the proper dosage. If you’d like to increase your NAD levels without a supplement, there arehealthy habits that can turn back the clock. In fact, research reveals getting sufficient exercise and sleep, and eating a balanced, low-fat, low-sugar diet may naturally help increase NAD production.In the end, a healthy lifestyle might be the most powerful anti-aging supplement of all!
Frequently Asked Questions“Clinical trials on NAD supplements are inconclusive in regard to their effectiveness,” says Hardy. We know that taking an NAD supplement can increase your NAD levels. However, larger and longer research studies are needed to determine whether NAD supplementation translates to long-term anti-aging health benefits.NAD supplements are generally considered safe when taken at recommended doses. However, we don’t have enough research to know the impact of long-term NAD supplementation. In the short term, side effects are mild and include nausea, flushing, diarrhea, rash, fatigue, headache and calf cramps.Before adding NAD, or any supplement, to your routine, it’s always best to consult with your health care provider.NAD is a naturally occurring coenzyme that assists with repairing damaged DNA, maintaining your internal body clock and converting food into energy. As you age, NAD levels naturally decline. As a result, the theory is that raising levels with a supplement may reduce some of the physical effects of aging.
Frequently Asked Questions
“Clinical trials on NAD supplements are inconclusive in regard to their effectiveness,” says Hardy. We know that taking an NAD supplement can increase your NAD levels. However, larger and longer research studies are needed to determine whether NAD supplementation translates to long-term anti-aging health benefits.
NAD supplements are generally considered safe when taken at recommended doses. However, we don’t have enough research to know the impact of long-term NAD supplementation. In the short term, side effects are mild and include nausea, flushing, diarrhea, rash, fatigue, headache and calf cramps.Before adding NAD, or any supplement, to your routine, it’s always best to consult with your health care provider.
NAD is a naturally occurring coenzyme that assists with repairing damaged DNA, maintaining your internal body clock and converting food into energy. As you age, NAD levels naturally decline. As a result, the theory is that raising levels with a supplement may reduce some of the physical effects of aging.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Covarrubias AJ, Perrone R, Grozio A, Verdin E.NAD+ metabolism and its roles in cellular processes during ageing.Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-xMcReynolds MR, Chellappa K, Baur JA.Age-related NAD+ decline.Exp Gerontol. 2020; 134. doi:10.1016/j.exger.2020.110888Sharma C, Donu D, Cen Y.Emerging role of nicotinamide riboside in health and diseases.Nutrients. 2022;14(19):3889. doi:10.3390/nu14193889Shade C.The science behind NMN-A stable, reliable NAD+activator and anti-aging molecule.Integr Med (Encinitas). 2020;19(1):12-14.Kwon J, Idoine R, Ishtiaq Y, Nkrumah-Elie Y, Rosene M, Shao A.The clinical effects of Nicotinamide Riboside on inflammatory parameters.Curr Dev Nutr. 2022;6(Suppl 1):987. doi:10.1093/cdn/nzac068.016Shi C, Wen Z, Yang Y, Shi L, Liu D.NAD+ metabolism and therapeutic strategies in cardiovascular diseases.Atheroscler Plus. 2024;57:1-12. doi:10.1016/j.athplu.2024.06.001Zhong O, Wang J, Tan Y,et al.Effects of NAD+ precursor supplementation on glucose and lipid metabolism in humans: a meta-analysis.Nutr Metab (Lond).2022;19; 20. doi:10.1186/s12986-022-00653-9Wang DD, Airhart SE, Zhou B, et al.Safety and tolerability of nicotinamide riboside in heart failure with reduced ejection fraction.JACC Basic Transl Sci. 2022;7(12):1183-1196. doi:10.1016/j.jacbts.2022.06.012Igarashi M, Nakagawa-Nagahama Y, Miura M, et al.Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men.NPJ Aging. 2022;8(1):5. doi:10.1038/s41514-022-00084-zElhassan YS, Kluckova K, Fletcher RS, et al.Nicotinamide riboside augments the aged human skeletal muscle NAD+ metabolome and induces transcriptomic and anti-inflammatory signatures.Cell Rep. 2019;28(7):1717-1728.e6. doi:10.1016/j.celrep.2019.07.043Vreones M, Mustapic M, Moaddel R, et al.Oral nicotinamide riboside raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin.Aging Cell. 2023;22(1):e13754. doi:10.1111/acel.13754Poljšak B, Kovač V, Milisav I.Current uncertainties and future challenges regarding NAD+ boosting strategies.Antioxidants. 2022; 11(9):1637. doi:10.3390/antiox11091637Poljsak B, Kovač V, Milisav I.Healthy lifestyle recommendations: Do the beneficial effects originate from NAD+ amount at the cellular Level?.Oxid Med Cell Longev. 2020;2020:8819627. doi:10.1155/2020/8819627
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Covarrubias AJ, Perrone R, Grozio A, Verdin E.NAD+ metabolism and its roles in cellular processes during ageing.Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-xMcReynolds MR, Chellappa K, Baur JA.Age-related NAD+ decline.Exp Gerontol. 2020; 134. doi:10.1016/j.exger.2020.110888Sharma C, Donu D, Cen Y.Emerging role of nicotinamide riboside in health and diseases.Nutrients. 2022;14(19):3889. doi:10.3390/nu14193889Shade C.The science behind NMN-A stable, reliable NAD+activator and anti-aging molecule.Integr Med (Encinitas). 2020;19(1):12-14.Kwon J, Idoine R, Ishtiaq Y, Nkrumah-Elie Y, Rosene M, Shao A.The clinical effects of Nicotinamide Riboside on inflammatory parameters.Curr Dev Nutr. 2022;6(Suppl 1):987. doi:10.1093/cdn/nzac068.016Shi C, Wen Z, Yang Y, Shi L, Liu D.NAD+ metabolism and therapeutic strategies in cardiovascular diseases.Atheroscler Plus. 2024;57:1-12. doi:10.1016/j.athplu.2024.06.001Zhong O, Wang J, Tan Y,et al.Effects of NAD+ precursor supplementation on glucose and lipid metabolism in humans: a meta-analysis.Nutr Metab (Lond).2022;19; 20. doi:10.1186/s12986-022-00653-9Wang DD, Airhart SE, Zhou B, et al.Safety and tolerability of nicotinamide riboside in heart failure with reduced ejection fraction.JACC Basic Transl Sci. 2022;7(12):1183-1196. doi:10.1016/j.jacbts.2022.06.012Igarashi M, Nakagawa-Nagahama Y, Miura M, et al.Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men.NPJ Aging. 2022;8(1):5. doi:10.1038/s41514-022-00084-zElhassan YS, Kluckova K, Fletcher RS, et al.Nicotinamide riboside augments the aged human skeletal muscle NAD+ metabolome and induces transcriptomic and anti-inflammatory signatures.Cell Rep. 2019;28(7):1717-1728.e6. doi:10.1016/j.celrep.2019.07.043Vreones M, Mustapic M, Moaddel R, et al.Oral nicotinamide riboside raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin.Aging Cell. 2023;22(1):e13754. doi:10.1111/acel.13754Poljšak B, Kovač V, Milisav I.Current uncertainties and future challenges regarding NAD+ boosting strategies.Antioxidants. 2022; 11(9):1637. doi:10.3390/antiox11091637Poljsak B, Kovač V, Milisav I.Healthy lifestyle recommendations: Do the beneficial effects originate from NAD+ amount at the cellular Level?.Oxid Med Cell Longev. 2020;2020:8819627. doi:10.1155/2020/8819627
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Covarrubias AJ, Perrone R, Grozio A, Verdin E.NAD+ metabolism and its roles in cellular processes during ageing.Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-xMcReynolds MR, Chellappa K, Baur JA.Age-related NAD+ decline.Exp Gerontol. 2020; 134. doi:10.1016/j.exger.2020.110888Sharma C, Donu D, Cen Y.Emerging role of nicotinamide riboside in health and diseases.Nutrients. 2022;14(19):3889. doi:10.3390/nu14193889Shade C.The science behind NMN-A stable, reliable NAD+activator and anti-aging molecule.Integr Med (Encinitas). 2020;19(1):12-14.Kwon J, Idoine R, Ishtiaq Y, Nkrumah-Elie Y, Rosene M, Shao A.The clinical effects of Nicotinamide Riboside on inflammatory parameters.Curr Dev Nutr. 2022;6(Suppl 1):987. doi:10.1093/cdn/nzac068.016Shi C, Wen Z, Yang Y, Shi L, Liu D.NAD+ metabolism and therapeutic strategies in cardiovascular diseases.Atheroscler Plus. 2024;57:1-12. doi:10.1016/j.athplu.2024.06.001Zhong O, Wang J, Tan Y,et al.Effects of NAD+ precursor supplementation on glucose and lipid metabolism in humans: a meta-analysis.Nutr Metab (Lond).2022;19; 20. doi:10.1186/s12986-022-00653-9Wang DD, Airhart SE, Zhou B, et al.Safety and tolerability of nicotinamide riboside in heart failure with reduced ejection fraction.JACC Basic Transl Sci. 2022;7(12):1183-1196. doi:10.1016/j.jacbts.2022.06.012Igarashi M, Nakagawa-Nagahama Y, Miura M, et al.Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men.NPJ Aging. 2022;8(1):5. doi:10.1038/s41514-022-00084-zElhassan YS, Kluckova K, Fletcher RS, et al.Nicotinamide riboside augments the aged human skeletal muscle NAD+ metabolome and induces transcriptomic and anti-inflammatory signatures.Cell Rep. 2019;28(7):1717-1728.e6. doi:10.1016/j.celrep.2019.07.043Vreones M, Mustapic M, Moaddel R, et al.Oral nicotinamide riboside raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin.Aging Cell. 2023;22(1):e13754. doi:10.1111/acel.13754Poljšak B, Kovač V, Milisav I.Current uncertainties and future challenges regarding NAD+ boosting strategies.Antioxidants. 2022; 11(9):1637. doi:10.3390/antiox11091637Poljsak B, Kovač V, Milisav I.Healthy lifestyle recommendations: Do the beneficial effects originate from NAD+ amount at the cellular Level?.Oxid Med Cell Longev. 2020;2020:8819627. doi:10.1155/2020/8819627
Covarrubias AJ, Perrone R, Grozio A, Verdin E.NAD+ metabolism and its roles in cellular processes during ageing.Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-x
McReynolds MR, Chellappa K, Baur JA.Age-related NAD+ decline.Exp Gerontol. 2020; 134. doi:10.1016/j.exger.2020.110888
Sharma C, Donu D, Cen Y.Emerging role of nicotinamide riboside in health and diseases.Nutrients. 2022;14(19):3889. doi:10.3390/nu14193889
Shade C.The science behind NMN-A stable, reliable NAD+activator and anti-aging molecule.Integr Med (Encinitas). 2020;19(1):12-14.
Kwon J, Idoine R, Ishtiaq Y, Nkrumah-Elie Y, Rosene M, Shao A.The clinical effects of Nicotinamide Riboside on inflammatory parameters.Curr Dev Nutr. 2022;6(Suppl 1):987. doi:10.1093/cdn/nzac068.016
Shi C, Wen Z, Yang Y, Shi L, Liu D.NAD+ metabolism and therapeutic strategies in cardiovascular diseases.Atheroscler Plus. 2024;57:1-12. doi:10.1016/j.athplu.2024.06.001
Zhong O, Wang J, Tan Y,et al.Effects of NAD+ precursor supplementation on glucose and lipid metabolism in humans: a meta-analysis.Nutr Metab (Lond).2022;19; 20. doi:10.1186/s12986-022-00653-9
Wang DD, Airhart SE, Zhou B, et al.Safety and tolerability of nicotinamide riboside in heart failure with reduced ejection fraction.JACC Basic Transl Sci. 2022;7(12):1183-1196. doi:10.1016/j.jacbts.2022.06.012
Igarashi M, Nakagawa-Nagahama Y, Miura M, et al.Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men.NPJ Aging. 2022;8(1):5. doi:10.1038/s41514-022-00084-z
Elhassan YS, Kluckova K, Fletcher RS, et al.Nicotinamide riboside augments the aged human skeletal muscle NAD+ metabolome and induces transcriptomic and anti-inflammatory signatures.Cell Rep. 2019;28(7):1717-1728.e6. doi:10.1016/j.celrep.2019.07.043
Vreones M, Mustapic M, Moaddel R, et al.Oral nicotinamide riboside raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin.Aging Cell. 2023;22(1):e13754. doi:10.1111/acel.13754
Poljšak B, Kovač V, Milisav I.Current uncertainties and future challenges regarding NAD+ boosting strategies.Antioxidants. 2022; 11(9):1637. doi:10.3390/antiox11091637
Poljsak B, Kovač V, Milisav I.Healthy lifestyle recommendations: Do the beneficial effects originate from NAD+ amount at the cellular Level?.Oxid Med Cell Longev. 2020;2020:8819627. doi:10.1155/2020/8819627
