You might have come across NAD+ supplements on your TikTok feed; many people claim 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 realization 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 dietitians break it down. First off, nicotinamide adenine dinucleotide (NAD+) is a coenzyme that serves two crucial roles: fueling 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 dietitians and people who have tried them.
A quick FYI: These supplements are not FDA-regulated, meaning they aren’t required to undergo rigorous safety and efficacy testing, so always do your research before taking one. And be sure to check in with a doctor before adding a supplement to your diet, especially if you take any medications.
All your NAD+ questions, answered
What are the benefits of NAD+ supplements?
NAD+ plays a role in energy production and cellular repair to support the aging process. While more research needs to be done to understand the long-term effects of NAD+ supplements, below are some findings from current studies on its benefits.
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 & 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 best form of NAD+ to take?
The most efficient and effective way to elevate NAD+ is with the precursor nicotinamide riboside (NR), which is a unique form of vitamin B3 (niacin). “Unlike the NAD+ molecule itself, NR is the most efficient because it crosses the cell wall directly and requires fewer steps to convert into NAD+,” says Amidor. Finding the best dosage depends on different factors like age and your overall health. “People experiencing digestive absorption challenges and inflammatory conditions typically need elevated doses, as their bodies struggle with absorption while consuming more NAD,” Dr. Singh says. Since NAD is regenerated in the liver, people who drink too much alcohol, take medications like acetaminophen (Tylenol), or have liver issues often have lower NAD levels and can benefit from higher oral NAD supplementation.
Are there any side effects or risks associated with NAD?
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 generally well-tolerated, but that doesn’t mean they’re safe for everyone. People with pre-existing cardiac rhythm disorders, particularly atrial fibrillation or other arrhythmias, should check with their doctor before taking NR due to potential heart palpitations. What’s more, NR supplements haven’t been studied in people with cancer or in women who are pregnant or breastfeeding. If you fall into any of these camps, check with your doctor before starting an NR supplement.
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