NAD+ Supplements: What They Are and Why You Should Consider Taking Them

By Beauty Adams
February 16, 2024

NAD+ stands for nicotinamide adenine dinucleotide, a coenzyme that is essential for many cellular processes, such as energy metabolism, DNA repair, gene expression, and aging. NAD+ levels decline naturally as we age, and this can lead to various health problems, such as chronic diseases, cognitive decline, muscle loss, and fatigue. NAD+ supplements are products that aim to boost NAD+ levels in the body, either by providing NAD+ directly or by providing precursors that can be converted into NAD+.

In this blog post, we will explore the benefits, types, dosage, and safety of NAD+ supplements, as well as some natural ways to increase NAD+ levels. We will also answer some frequently asked questions about NAD+ supplements.

Benefits of NAD+ Supplements

NAD+ supplements have been shown to have various benefits for health and longevity, based on animal and human studies. Some of the benefits include:

Enhanced energy and endurance. NAD+ is involved in the production of ATP, the main energy currency of the cell. By increasing NAD+ levels, NAD+ supplements can help improve cellular energy and reduce fatigue. NAD+ supplements can also enhance physical performance and endurance, as NAD+ is required for muscle contraction and oxygen delivery.
Improved cognitive function and memory. NAD+ is important for brain health, as it supports neuronal function, synaptic plasticity, and neurogenesis. NAD+ supplements can help protect the brain from oxidative stress, inflammation, and neurodegeneration, and improve cognitive function and memory. NAD+ supplements may also help prevent or treat Alzheimer’s disease and other forms of dementia, by enhancing the activity of sirtuins, a family of proteins that regulate aging and DNA repair in the brain.
Reduced signs of aging and increased lifespan. NAD+ is a key regulator of aging, as it modulates the activity of sirtuins and other enzymes that control gene expression, cellular senescence, and DNA damage. NAD+ supplements can help delay or reverse the aging process, by improving mitochondrial function, reducing oxidative stress, and enhancing DNA repair. NAD+ supplements can also increase lifespan, as shown in animal studies.
Better cardiovascular health. NAD+ is essential for maintaining a healthy heart and blood vessels, as it regulates blood pressure, cholesterol, and inflammation. NAD+ supplements can help prevent or treat cardiovascular diseases, such as atherosclerosis, hypertension, and heart failure, by improving endothelial function, reducing oxidative stress, and enhancing nitric oxide production.
Stronger immune system. NAD+ is involved in the regulation of immune cells and inflammatory responses. NAD+ supplements can help boost the immune system and fight infections, by enhancing the production and function of natural killer cells, macrophages, and cytokines. NAD+ supplements can also help reduce chronic inflammation and autoimmune diseases, by modulating the activity of NLRP3 inflammasome, a complex that triggers inflammation and cell death.

Types and Dosage of NAD+ Supplements

There are different types of NAD+ supplements available on the market, each with its own advantages and disadvantages. The main types are:

NAD+ supplements. These are products that contain NAD+ itself, usually in the form of a powder, capsule, or liquid. NAD+ supplements can deliver NAD+ directly to the cells, without the need for conversion. However, NAD+ supplements may have low bioavailability, meaning that they may not be well absorbed or utilized by the body. NAD+ supplements may also be expensive and unstable, as NAD+ can degrade easily when exposed to light, heat, or moisture.
NAD+ precursors. These are products that contain compounds that can be converted into NAD+ in the body, such as nicotinamide riboside (NR), nicotinamide mononucleotide (NMN), or nicotinic acid (niacin). NAD+ precursors can increase NAD+ levels more effectively than NAD+ supplements, as they can bypass some of the enzymatic steps that limit NAD+ synthesis. However, NAD+ precursors may have some side effects, such as flushing, nausea, or liver toxicity, depending on the type and dose of the precursor.
NAD+ boosters. These are products that contain ingredients that can enhance the production or activity of NAD+ in the body, such as resveratrol, pterostilbene, or quercetin. NAD+ boosters can work synergistically with NAD+ supplements or precursors, by activating sirtuins, inhibiting NAD+ degradation, or improving NAD+ transport. However, NAD+ boosters may have limited efficacy, as they may not increase NAD+ levels significantly on their own.

The optimal dosage of NAD+ supplements depends on several factors, such as the type, form, and quality of the product, the individual’s age, health status, and goals, and the potential interactions with other medications or supplements. There is no official recommended daily intake for NAD+ supplements, as the research on their safety and effectiveness is still ongoing. However, based on the available evidence, some general guidelines are:

NAD+ supplements. The typical dosage range for NAD+ supplements is 100 to 500 milligrams per day, taken orally or sublingually (under the tongue). Some people may opt for higher doses of up to 1,000 milligrams per day, or for intravenous (IV) administration, which can deliver higher amounts of NAD+ directly to the bloodstream. However, these methods may have more risks and costs, and should be done under medical supervision.
NAD+ precursors. The typical dosage range for NAD+ precursors is 250 to 500 milligrams per day, taken orally. Some studies have used higher doses of up to 2,000 milligrams per day, but these may increase the risk of side effects. NR and NMN are considered to be more effective and safer than niacin, as they do not cause flushing or liver toxicity. However, NR and NMN are also more expensive and less widely available than niacin.
NAD+ boosters. The typical dosage range for NAD+ boosters is 100 to 500 milligrams per day, taken orally. Some studies have used higher doses of up to 1,000 milligrams per day, but these may have diminishing returns or adverse effects. Resveratrol, pterostilbene, and quercetin are considered to be the most potent and beneficial NAD+ boosters, as they have multiple mechanisms of action and health benefits.

Safety and Side Effects of NAD+ Supplements

NAD+ supplements are generally considered to be safe and well-tolerated, as they are derived from natural substances that are already present in the body. However, some people may experience some mild and transient side effects, such as:

Gastrointestinal discomfort. NAD+ supplements may cause stomach upset, nausea, vomiting, diarrhea, or constipation, especially when taken on an empty stomach or in high doses. To minimize this risk, it is advisable to take NAD+ supplements with food or water, and to start with a low dose and gradually increase it over time.
Headache. NAD+ supplements may cause headache, dizziness, or lightheadedness, due to changes in blood pressure, blood flow, or neurotransmitter levels. To minimize this risk, it is advisable to monitor blood pressure, stay hydrated, and avoid alcohol or caffeine when taking NAD+ supplements.
Skin rash. NAD+ supplements may cause skin rash, itching, or redness, due to allergic reactions or histamine release. To minimize this risk, it is advisable to test for allergies before taking NAD+ supplements, and to stop taking them if any signs of hypersensitivity occur.
Flushing. NAD+ supplements that contain niacin may cause flushing, a sensation of warmth, tingling, or redness in the face, neck, or chest, due to vasodilation or increased blood flow. To minimize this risk, it is advisable to take niacin with food or aspirin, and to avoid hot drinks or spicy foods when taking niacin.
Liver toxicity. NAD+ supplements that contain niacin may cause liver toxicity, elevated liver enzymes, or liver damage, especially when taken in high doses or for prolonged periods. To minimize this risk, it is advisable to monitor liver function, avoid alcohol or other hepatotoxic substances, and consult a doctor before taking niacin.

NAD+ supplements may also interact with some medications or supplements, such as:

Anticoagulants. NAD+ supplements may increase the risk of bleeding or bruising, by interfering with blood clotting or platelet aggregation. To minimize this risk, it is advisable to avoid taking NAD+ supplements with anticoagulants, such as warfarin, heparin, or aspirin, or to adjust the dosage under medical supervision.
Antidiabetics. NAD+ supplements may lower blood sugar levels, by enhancing insulin sensitivity or glucose uptake. To minimize this risk, it is advisable to monitor blood sugar levels, avoid taking NAD+ supplements with antidiabetics, such as metformin, insulin, or sulfonylureas, or to adjust the dosage under medical supervision.
Antihypertensives. NAD+ supplements may lower blood pressure levels.

Natural Ways to Increase NAD+ Levels

Besides taking NAD+ supplements, there are some natural ways to increase NAD+ levels in the body, such as:

Exercise. Exercise can stimulate NAD+ production and consumption, by activating sirtuins and AMPK, two key enzymes that regulate energy metabolism and aging. Exercise can also improve mitochondrial function, blood flow, and oxygen delivery, which can enhance NAD+ availability and utilization.
Calorie restriction. Calorie restriction can increase NAD+ levels, by reducing the activity of PARP, an enzyme that consumes NAD+ for DNA repair. Calorie restriction can also activate sirtuins and AMPK, which can boost NAD+ synthesis and recycling. Calorie restriction can also improve insulin sensitivity, inflammation, and oxidative stress, which can preserve NAD+ levels.
Intermittent fasting. Intermittent fasting can increase NAD+ levels, by inducing a state of ketosis, where the body uses fat as the main source of energy. Ketosis can increase NAD+ production and consumption, by enhancing the activity of NAD±dependent enzymes, such as sirtuins, PARP, and CD38. Intermittent fasting can also improve metabolic health, inflammation, and autophagy, which can protect NAD+ levels.
Sleep. Sleep can increase NAD+ levels, by regulating the circadian rhythm, the body’s natural 24-hour cycle of biological processes. The circadian rhythm can influence NAD+ synthesis and degradation, by modulating the expression of NAD±related genes and enzymes. Sleep can also reduce stress, inflammation, and oxidative stress, which can deplete NAD+ levels.

Frequently Asked Questions about NAD+ Supplements

Here are some common questions and answers about NAD+ supplements:

Q: How long does it take to see the effects of NAD+ supplements?
A: The effects of NAD+ supplements may vary depending on the individual, the type and dose of the supplement, and the outcome measured. Some studies have reported improvements in biomarkers, such as NAD+ levels, blood pressure, or glucose levels, within a few hours or days of taking NAD+ supplements. Other studies have reported improvements in subjective measures, such as energy, mood, or cognition, within a few weeks or months of taking NAD+ supplements. However, more research is needed to determine the optimal duration and frequency of NAD+ supplementation for different health goals.
Q: Are NAD+ supplements safe for pregnant or breastfeeding women?
A: There is not enough evidence to determine the safety of NAD+ supplements for pregnant or breastfeeding women. NAD+ supplements may have some benefits for maternal and fetal health, such as preventing gestational diabetes, preeclampsia, or birth defects. However, NAD+ supplements may also have some risks, such as interfering with fetal development, hormonal balance, or milk production. Therefore, it is advisable to consult a doctor before taking NAD+ supplements during pregnancy or lactation.
Q: Can NAD+ supplements interact with alcohol?
A: NAD+ supplements can interact with alcohol, as both substances affect NAD+ metabolism and availability. Alcohol can reduce NAD+ levels, by increasing the activity of ADH and ALDH, two enzymes that use NAD+ to break down alcohol. NAD+ supplements can increase NAD+ levels, by providing NAD+ or its precursors. However, this may not be beneficial, as excess NAD+ can increase the conversion of alcohol into acetaldehyde, a toxic byproduct that can cause hangover symptoms, such as nausea, headache, or flushing. Therefore, it is advisable to avoid or limit alcohol consumption when taking NAD+ supplements, or to take them at different times of the day.

Conclusion

NAD+ supplements are products that aim to increase NAD+ levels in the body, a coenzyme that is essential for many cellular processes, such as energy metabolism, DNA repair, gene expression, and aging. NAD+ supplements have been shown to have various benefits for health and longevity, such as enhancing energy and endurance, improving cognitive function and memory, reducing signs of aging and increasing lifespan, bettering cardiovascular health, and strengthening the immune system. NAD+ supplements are generally safe and well-tolerated, but they may have some mild and transient side effects, such as gastrointestinal discomfort, headache, skin rash, or flushing. NAD+ supplements may also interact with some medications or supplements, such as anticoagulants, antidiabetics, antihypertensives, or alcohol. Therefore, it is advisable to consult a doctor before taking NAD+ supplements, especially if you have any medical conditions or allergies, or if you are pregnant or breastfeeding. NAD+ supplements can be taken in different types, forms, and doses, depending on the individual’s preferences and goals. However, there is no official recommended daily intake for NAD+ supplements, as the research on their safety and effectiveness is still ongoing. Besides taking NAD+ supplements, there are some natural ways to increase NAD+ levels in the body, such as exercise, calorie restriction, intermittent fasting, and sleep.