NAD+ Benefits: How the TikTok-Trendy Anti-Aging Supplement Boosts Energy, Memory and More
Can the celeb-favorite supplement really reverse aging?
Spend any amount of time online and you’re sure to stumble across someone raving about the benefits of taking NAD+. The supplement has gone viral on social media platforms like TikTok, but what is it exactly? We spoke to the experts to learn more about the supplement and the NAD+ benefits you don’t want to miss out on.
What is NAD+, and how does it work?
“NAD+ stands for nicotinamide adenine dinucleotide, a coenzyme that exists in all living cells and plays a critical role in many of their essential functions,” says Brynna Connor, MD, an Austin-based physician and healthcare ambassador for NorthwestPharmacy.com. “NAD+ is especially important for cellular metabolism and energy production, two processes that directly influence the overall health and function of our tissues and cells as we age.”
Our NAD+ levels decline naturally as we age, and scientists are trying to understand whether this is a byproduct or a direct cause of the aging process.
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“The current thought, and why there is so much conversation surrounding NAD+, is that the decline of NAD+ levels within cells is a significant contributor to the aging process, as well as the potential emergence of age-related diseases,” explains Dr. Connor.
Can a NAD+ supplement really reverse aging?
The question on everyone’s mind: Could artificially boosting your NAD+ levels, such as through dietary supplementation or medication, actually slow signs of aging?
“Research is still ongoing,” says Michael Genovese, MD, Chief Medical Advisor at Ascendant New York. “While these benefits sound promising, it is important to remember that long-term human studies are still needed to understand the effects of NAD+ supplementation fully.”
Regardless of its anti-aging abilities, NAD+ is crucial to nearly every aspect of your health. Let’s take a closer look.
NAD+ benefits
NAD+ plays a role in so many different cellular functions that the benefits associated with this coenzyme reads like a laundry list. Here’s where it really shines:
It boosts your energy
Think back on eighth grade biology class for a moment. Remember learning about the mitochondria, the cellular energy powerhouses of your cells? Our mitochondria are in charge of regulating our metabolism and breaking down glucose to produce energy in the form of ATP, and they rely heavily on NAD+ to do so.
“NAD+ ensures that your mitochondria produce enough energy to drive cellular function,” explains Aimee Eyvazzadeh, MD. “NAD+ supports the mitochondria in generating around 95 percent of the body’s energy through ATP.”
Aside from regulating your day-to-day energy levels, NAD+ can also help combat fatigue. One study in Aging & Disease found that increased NAD+ levels can reduce fatigue and improve energy levels, while another study found that NAD+ may help individuals suffering from chronic fatigue after COVID-19.
It bolsters your immune system
“Research suggests a depletion of NAD+ is associated with impaired inflammatory responses and innate immune dysfunction, indicating NAD+ levels may have a critical impact on the function of immune cells,” says Dr. Eyvazzadeh. “There is a body of clinical evidence demonstrating the anti-inflammatory effects of supplementation for healthy, older adults or those with inflammation-related disorders.”
In other words: Whether you’re perfectly healthy, suffer from a chronic illness or anything in between, the right NAD+ supplement can support your immune system.
It protects your memory
Our brains rely on NAD+ possibly more than any other organ, thanks to their huge appetite for ATP. “Your brain is the hungriest organ in your body,” explains Dr. Eyvazzadeh. “At only 2 percent of your body weight, its main function—processing and transmitting information—consumes a full 20 percent of your body’s energy every day.”
In addition to feeding the brain, NAD+ may also support brain health as we age, Dr. Genovese adds. “NAD+ is also being studied for its potential to support brain health, as it may help protect against cognitive decline and conditions like Alzheimer’s disease,” says Dr. Genovese.
It keeps your muscles strong
NAD+ also plays a critical role in supporting the health of your skeletal muscles.
“Skeletal muscle cells can contain thousands of mitochondria, and NAD+ localization to mitochondria is important for muscle function,” says Dr. Eyvazzadeh. “Exercise and movement require significant energy, and your muscle cells use NAD+ to produce ATP, which fuels muscle contraction and relaxation.”
It may speed up recovery
Finally, NAD+ is crucial for the daily process of cellular and DNA repair. One study in the journal Nature found that NAD+ levels affect the ability of DNA to repair itself, and declining NAD+ levels are one reason why older adults tend to take longer to recover from illness and injury.
“Your cells need to repair themselves from any damage, and cellular repair requires NAD+,” Dr. Eyvazzadeh explains.
What to look for in a NAD+ supplement
Not all NAD+ supplements are created equal. In fact, Dr. Eyvazzadeh says one type of supplement is superior to the rest.
“The most efficient way to elevate NAD+ levels is with an NAD+ precursor or ‘booster’ called nicotinamide riboside, or NR,” says Dr. Eyvazzadeh. “NR is the most efficient NAD+ booster because it can enter the cell directly.”
Other types of NAD+ supplements, such as celebrity-favorite NAD+ IV therapy or NAD precursor nicotinamide mononucleotide (NMN), cannot cross into the cell directly. And they’re often associated with side effects like stomach pain, digestive issues and dizziness.
By contrast, “NR is one of the most well-studied and safe NAD+ precursors, with over 50 years of research,” says Dr. Eyvazzadeh. “It has over 35 peer-reviewed human clinical trials, is backed by over 400 published scientific studies and has been accepted by some of the world’s most rigorous regulatory bodies.”
NAD+ supplement brands and dosage
If you’re shopping for an NAD+ supplement, it’s important to choose a product tested and certified by third parties such as Alkemist Assured or the USP. You should also look for a brand that offers certificates of analysis (COA) tracing their ingredients back to the lab.
“I always tell my patients to look for high-quality, science-backed supplements,” says Dr. Eyvazzadeh, who recommends Tru Niagen, a brand she’s affiliated with.
Before beginning a new supplement, Dr. Genovese advises talking to your doctor to find out what dosage and formulation is right for you and your unique health needs.
“It’s important to be mindful of dosage,” Dr. Genovese explains. “High doses (over 500 mg) of specific NAD+ precursors, especially nicotinamide, may increase the risk of adverse effects, including liver strain and potential impacts on vascular health.”
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