NAD+ supplements are seeing a rise in popularity, especially on social media, as people are discovering that there is a possibility that they can “reverse” the aging process. But how true is that?
NAD+ naturally exists in your body and is one of the molecules that helps keep your skin appearing youthful, but as you age, your NAD+ levels decrease, so it stands to reason that a supplement can help counteract that.
However, no anti-aging method is foolproof, which is why we consulted doctors and experts to understand what exactly NAD+ is, how supplements can help the body’s anti-aging process and whether these supplements are safe.
What is NAD+ and what does it do in the body?
NAD+ — nicotinamide adenine dinucleotide — is a coenzyme found in all living cells that keeps “everything running smoothly,” explains Dr. Konstantin Vasyukevich, a New York-based facial plastic surgeon who often discusses aging with patients. It “creates energy and repairs DNA” and also regulates your circadian rhythm.
“It is also involved in the function of sirtuins, proteins that help regulate cell survival and aging processes,” notes Dr. Nayan Patel, PharmD, founder of Auro Wellness. The coenzyme slightly differs from NADH, which you may also see while looking for NAD+ supplements. NAD+ is oxidized, while NADH is reduced, which basically means NAD+ has an extra electron, and when it loses it, it becomes NADH.
NAD+ is naturally found in the body, but as you age, your levels drop, which can lead to tiredness and skin aging, Dr. Vasyukevich says. An NAD+ supplement can help combat this, as can a vitamin B3 supplement. Though vitamin B3 is not the same as NAD+, your body converts vitamin B3 into NAD+, so these extra supplements can also help your NAD+ levels.
NAD+ benefits
The primary benefit of NAD+, and, in turn, an NAD+ supplement, is that it’s an energy booster. Studies — including this one from 2023 — have shown that the coenzyme helps with weight management and balances metabolism, as pointed out by Dr. Vasyukevich.
“[NAD+] can do a few cool things,” he says. “It can help with skin health by promoting DNA repair and fighting oxidative stress, which is a big reason skin ages. It can also give you more energy by helping your cells make more [adenosine triphosphate or ATP] — that’s the energy your body runs on.”
NAD+ side effects
Dr. Jonathan Jennings, a board-certified internist with Medical Offices of Manhattan and contributor to Lab Finder, tells CNET that NAD+ supplements are mostly viewed as safe — but as with any change to your healthcare routine, you always want to approach with caution. Especially considering that the Food and Drug Administration (FDA) does not regulate supplements.
“Most data suggests all versions are safe in most populations and side effect profiles depend on the mode of supplementation,” he says, noting that side effects for the supplement in pill form can differ from those when you take it intravenously, for example. “Common side effects include abdominal pain, nausea, dizziness and flushing.”
Another common side effect, Dr. Vasyukevich says, is an interruption to your sleeping pattern. He says this can happen if you take the supplement too late in the day, which can generally be corrected by changing when you take it.
Both doctors, as well as Dr. Patel, recommend speaking with your healthcare provider before starting an NAD+ supplement, as well as if you experience any side effects. If you experience any side effects, you should stop taking the supplement immediately. It may be interacting with another one of your medications or you may even have an allergy to it. You may also have an intolerance to it. This will be up to you and your doctor to discuss.
Who should avoid NAD+ supplements?
While NAD+ supplements are largely viewed as safe, Dr. Jennings cautions that they aren’t for everyone.
“It is important to consult your health professional prior to supplementation because safety has not been confirmed for certain populations such as pregnant [people] and children,” he says.
Dr. Patel also recommends that people who are nursing avoid NAD+ supplements, as there’s not enough research on these products. He also advises anyone interested in taking the supplement to discuss it with their doctor, as he wouldn’t recommend it for people on certain medications or with specific medical conditions, though he did not specify which because that should be left up to each patient and their healthcare provider.
A 2020 study showed, however, that NAD+ supplements could have adverse effects on those with existing liver or kidney problems due to the way the supplement is metabolized. Dr. Patel notes, “Factors like age, genetic makeup, diet and health conditions can affect the body’s response to supplementation.”
Do NAD+ supplements actually work to slow down aging?
Experts and studies believe these supplements can positively affect people if used properly and at a dose recommended by a medical professional. Dr. Vasyukevich cautions, though, that they’re not a “magic fix” to reverse the aging process.
“NAD+ supplements can help by boosting the body’s repair systems, which may reduce wrinkles and other signs of aging over time,” he says. “They won’t completely stop aging, but they could help your cells stay healthier and function better, which might slow things down a little.”
Dr. Patel tells CNET that these supplements are still actively being studied. While some research shows that they can help improve the appearance of skin or give people more energy, he believes more clinical trials are “necessary” to fully establish efficacy in “aging prevention.”
He also stresses that these supplements should never be used as a replacement for healthy habits, as those are some of the best ways to keep your body youthful as you continue to age. “Exercise, good nutrition, adequate sleep and stress management are crucial for overall well-being,” he says, adding that if you’re going to try the supplements, take care in choosing them. They’re not all equally effective and it’s important to pick one that’s high-quality.
NAD+ supplement dosage, and can you take it every day?
“There are different methods of supplementation which include oral, nasal, intramuscular and intravenous versions,” says Dr. Jennings. Studies have been done on how supplements work in the body, though findings are limited.
Dr. Patel tells CNET that nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) supplements have both been studied and have been shown to improve the aging process but should be approached “with caution.” Both NR and NMN, also known as NAD+ precursors, are natural compounds that can enhance the production of NAD+ within the body.
A 2023 study of NR and NMN oral supplementation reported some improvement in “cardiovascular, metabolic and physical function” in those who participated. This study looked at several groups of people who had been given different doses of a supplement for various periods of time to analyze the efficacy and safety.
That being said, the dosage that is right for you largely depends on what you discuss with your healthcare provider. It also depends on the method you choose for supplementation. Most supplements in pill or nasal form can be taken daily, but your doctor can advise you on what’s best and adjust as needed.
Other ways to increase NAD+ levels
Taking an NAD+ supplement isn’t the only way to boost your body’s NAD+ levels. In fact, medical professionals recommend that you seek other ways to improve your health in addition to taking supplements because it will enhance the efficacy of the supplements themselves.
“You don’t have to rely only on supplements to boost your NAD+ levels. Things like regular exercise, intermittent fasting or even cutting back on calories can naturally increase NAD+ in your body,” Dr. Vasyukevich says. Do not make any changes to your diet without consulting your doctor first.
Dr. Patel seconded that exercise and a generally healthy lifestyle are highly recommended throughout your life, but especially as you age. “Regular exercise has been shown to boost NAD+ levels by stimulating the production of NAD+ precursors,” he says. “Additionally, lifestyle choices like adequate sleep hygiene and stress management can positively affect NAD+ levels.”
What you eat can also affect your NAD+ levels, especially if you reach for foods rich in vitamin B3 and niacin, which are precursors for NAD+ (which means the body turns them into NAD+). Foods rich in vitamin B3 and niacin include:
- Broccoli
- Cabbage
- Fish
- Turkey
- Dairy
- Fruit
- Nuts
- Seeds
- Whole grains
- Beef
- Peanuts
The bottom line
As we age, the body’s naturally occurring coenzyme NAD+ decreases, leading to tiredness and skin aging. However, this can be counteracted with a healthy lifestyle of regular exercise and a diet rich in vitamin B3 and niacin. Lifting weights is also a great way to stay healthy as you age. Adding an NAD+ supplement into your daily routine under the supervision of a medical professional can also help boost NAD+ levels.
Research on NAD+ supplements is limited, so medical professionals urge people to approach them with caution and under the care of their own doctor. However, these supplements could help tackle signs of aging due to decreased NAD+ levels.
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