NAD benefits: Should you take NAD supplements?

Nicotinamide adenine dinucleotide (NAD) is a coenzyme that plays an essential role in cellular metabolism. It participates in various functions, such as maintaining cell health, cell signaling, and DNA repair. 

NAD occurs naturally in the body, and its levels decline with age. This affects cells' capacity to adapt and adequately respond to bioenergetic stress, contributing to overall aging and the development of numerous age-related conditions.  

Some evidence suggests that taking NAD supplements, especially precursors like NR, NMN, and niacin, can increase NAD levels, slow down aging, and help with various health conditions. Young and healthy people also use these supplements for nootropic effects and to enhance athletic performance.

We’ll examine the potential NAD benefits, especially regarding supplementation, and whether administering its precursors can stall or reverse aging and help with chronic conditions, cognitive function, energy levels, and visible signs of aging.

Disclaimer: The information in this article shouldn’t be construed as medical advice. Consult a healthcare professional before you start taking NAD supplements to avoid potentially harmful interactions with conditions, medications, and other supplements. Research on NAD still has a long way to go, and its effects, including adverse reactions, are not fully understood.

What are the benefits of NAD supplements?

Although it’s well-known that NAD plays a key role in many cell functions, NAD supplements still have a mixed reception in the scientific community. Various animal and human studies have investigated their effects, though they are small and focus on different forms of NAD application.

While many health benefits of NAD supplementation have been reported, we’ll focus on the following five:

1. Slowing down aging

2. Improving cognitive function and brain health

3. Regulating inflammation

4. Aiding sleep quality

5. Maintaining metabolic health

1. Slowing down aging 

The scientific community widely agrees that aging is the overall loss of homeostasis or optimal functioning, regenerative capacity, and inner repair potential. More importantly, it appears to happen due to cellular changes, which represent the "hallmarks of aging." Since NAD is a critical metabolic messenger regulating the energy status and adaptability of the cell, it is essential for maintaining tissue homeostasis and adequate stress response.

Because NAD plays a significant role in aging, researchers are exploring whether NAD supplementation can slow this process down and potentially treat aging-related conditions.

Source: cottonbro studio

So far, the results of the relevant studies on NAD boosters have been promising, though most of them used animal models. In these studies, NAD restoration has demonstrated whole-body benefits. As for human trials, they suggest that NAD could:

• Improve cardiovascular function

• Reduce inflammation

• Boost muscle energy and repair

Lower NAD levels were also linked to skin aging. Increasing NAD levels benefits the skin by helping it regenerate and improving the efficiency of rejuvenating aesthetic procedures, such as microneedling.

Still, more evidence is needed to start implementing NAD-based therapies. One paper even suggests that, since NAD helps fuel all cells, it could also participate in cancer cell development. Thorough screening may be needed to rule out cancer before NAD treatment starts. 

Bonus read: Bryan Johnson, tech billionaire and biohacker, uses NAD supplements in his famous anti-aging routine.

2. Improving cognitive function and brain health

Some companies market NAD supplements as cognitive and brain health boosters. While the decrease in NAD levels was linked to various age-related diseases, including cognitive decline, findings on the supplement’s nootropic effects are not easy to interpret.

In animal studies, increasing NAD levels improved cognition, namely learning and memory, and supported nerve regeneration. It suggests that patients suffering from neurodegenerative conditions like Alzheimer’s could benefit from NAD supplements, but findings thus far have been mixed. Cognitive function remained unchanged in several human trials involving healthy and patient populations. 

The findings may change, considering many more trials investigating NAD’s cognitive and neuroprotective effects are underway.

Bonus read: If you want to learn more about nootropics and what they can do for your health, check out our reviews of Cosmic nootropics, Thesis nootropics, Limitless Life nootropics, and Onnit nootropics.

Source: Olav Ahrens Røtne

3. Modulating inflammation

NAD helps regulate the body’s inflammatory response, supporting the immune system as it deals with injuries, infections, and other stressors. Although inflammation is necessary to restore health, it can be detrimental if it becomes chronic, leading to problems such as:

• Heart disease

• Arthritis

• Depression

• Alzheimer’s disease

• Cancer

Many recent studies have found that NAD boosters could be beneficial and treat age-related conditions such as immune decline and chronic inflammation. For example, one 2019 study showed that restoring NAD levels can reduce blood inflammation markers in older men after only three weeks of intake. 

More research is needed to determine the exact mechanism of NAD supplement’s benefits on inflammation, especially in different health conditions and doses.

4. Aiding sleep quality

Many studies have demonstrated NAD’s role in regulating the circadian rhythm — the 24-hour internal clock that regulates sleepiness and alertness in response to the environment. It was also found that NAD levels fluctuate in line with the body’s cycles. 

Source: Andrea Piacquadio

This has sparked the idea that supplementing NAD could positively affect sleep onset and quality. Still, these studies are scarce, and their results are mixed.

While one 2024 study demonstrated that increasing NAD levels improved subjective measures of sleep quality in older adults, a 2022 study detected no such effect in a similar population. It did find that taking NMN supplements in the evening could be more effective than taking them in the morning. 

5. Maintaining metabolic health

Metabolic health means the absence of metabolic syndrome — a group of risk factors that contribute to conditions like heart disease, diabetes, and stroke.

The importance of NAD’s role in energy metabolism is well-known, prompting research into the benefits of NAD supplementation. While some studies indicate that NAD supplements can help support metabolic health and improve some factors, such as systolic blood pressure, the overall study results are underwhelming. 

Source: cottonbro studio

That said, some evidence suggests that NAD precursors could aid weight management. In one systematic review from 2023, it was found that NAD can significantly:

• Lower the body mass index (BMI)

• Increase adiponectin, the hormone that affects various metabolic processes, including fat breakdown

The study didn’t observe a significant effect on body weight and leptin, the hormone that regulates hunger.

Bonus read: Discover tips for improving your metabolic and overall health in our articles on nutrigenomics and diet biohacking.

Potential side effects of NAD supplements

Studies on NAD boosters have demonstrated that they are generally safe and well-tolerated by humans. Side effects were rare and typically mild. Still, research on NAD precursors’ long-term impact on humans is lacking.

In existing studies, minor side effects that resulted from higher doses included:

• Nausea

• Diarrhea

• Calf cramps

• Rashes

• Headache

• Fatigue

Potential severe side effects include liver damage, increased inflammation in aging cells, and worsening of cancer. 

How to take NAD safely

Researchers have yet to confirm the optimal types, doses, and administration schedules of NAD supplements. Some evidence suggests that using NAD boosters in short cycles could be more beneficial in the long run, but this isn’t a unanimous recommendation. 

As for dosage, here are some basic guidelines to follow:

| NAD Precursor                     | Recommended Daily Dosage |
|-----------------------------------|--------------------------|
| Nicotinamide riboside (NR)        | < 180 mg              |
| Nicotinamide mononucleotide (NMN) | < 900 mg              |
| Nicotinamide (NAM)                | 500–900 mg               |
| Vitamin B3 (niacin)               | 11–12 mg

You can also boost NAD through apigenin, tryptophan, and foods such as beef liver, chicken and turkey breast, and salmon. It’s also worth noting that NAD supplements based on liposomal technology may be superior due to their enhanced bioavailability. 

Additional precautions and tips

Before you take any NAD supplement, you should:

1. Consider your age: Studies suggest NAD boosters may be more appropriate and effective in middle-aged and older individuals. 

2. Research the manufacturer: The Food and Drug Administration does not regulate food supplements as strictly as pharmaceutical products, so variations in product quality and potency may exist. Make sure the manufacturer is reputable and transparent about its production practices.

3. Get professional advice: To make the most of the supplement and avoid harmful interactions, consult a healthcare professional first. 

It’s also essential to remember that NAD supplements, even if proven effective, are not a magic solution. Aging is a complex process that depends on numerous factors, including your specific genetic makeup and lifestyle. Understanding these factors, your body, and its current state is necessary to ensure health and longevity. 

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Featured image source: Anna Shvets