Preventing the appearance of aging (hello, wrinkles!) may be top of mind for many.
So, it’s no surprise that some people are turning to supplements to try to delay the physical effects of aging. And NAD (also sold by the name NAD+) is one anti-aging supplement that’s getting a lot of attention lately, thanks in part to celebrities like Hailey Bieber and Kendall Jenner.
But aging is more than skin deep. Healthy aging is also about aging “well” to help you avoid chronic illness and stay sharp, strong and energetic. And many NAD supplements promise these benefits, too.
Is a NAD supplement really any different from the dozens of anti-aging supplements on the market? We took a deep dive into the latest research to learn more about what really happens to your body when you take a NAD supplement and if there are any potential downsides. Here’s what we found.
What is a NAD Supplement?
First, let’s explain what NAD is and why it matters as you age. NAD, short for Nicotinamide Adenine Dinucleotide, is a substance that’s everywhere in our bodies. It functions as a coenzyme, or an assistant that helps enzymes in the body do important jobs like repairing damaged DNA, keeping your body clock in sync, and converting food into energy.
As we age, NAD levels naturally decline by an average of 50%. This is partly because we produce less of it. But it is also because we need more to combat normal age-related cell damage and inflammation. Many of the negative physical impacts of aging, like lower energy levels, mental fatigue, a compromised immune system, and increased risk of chronic diseases, have been attributed to lower NAD levels. So, the theory behind supplementation is replacing declining NAD with a supplement may prevent some of these age-related outcomes.
Despite their name, NAD supplements, they don’t actually contain NAD itself. Instead, they are made of NAD precursors, which are substances your body can use to make NAD. Many popular NAD supplements contain alternative forms of the B vitamin niacin, usually either nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN). , NAD supplements can be taken in a variety of ways – either pill, powder or lozenge form. They can also be taken intravenously, although this is not recommended!
Health Benefits of a NAD Supplement
While the number of studies on NAD supplementation is growing, there is still a lot to learn, as most human studies are short-term and small. Here’s what we know so far about a few potential benefits of taking a NAD supplement.
May Reduce Inflammation
Chronic inflammation can increase your risk of various chronic diseases, such as cancer, diabetes and cardiovascular disease. It also plays a large role in how well you age. In fact, there’s a term for the low-grade inflammation that’s characteristic of aging called “inflammaging.” A few studies have shown that NAD supplementation may have the potential to tamp down some of that inflammation to promote healthier aging. However, researchers say that more study is needed.
May Support Heart Health
Heart disease is the leading cause of death in the U.S. So, the earlier you start taking measures to improve your heart health, the better. NAD supplements could be beneficial for your heart by tackling inflammation, which may help maintain vascular health and improve cholesterol and triglyceride levels., Research suggests NAD supplementation may also benefit those with heart failure by helping heart cells produce energy more efficiently and by reducing inflammation.
May Be Good for Your Muscles
Muscle loss is an inevitable part of aging. While exercise can help preserve muscle, NAD supplementation may be beneficial, although research is mixed. For instance, one small study of men aged 65 or older found that NAD supplementation for six to 12 weeks improved hand grip strength and gait speed. However, another study found it had no impact on hand grip strength.
May Protect Your Brain
It’s never too early to make diet and lifestyle changes to protect your brain health. Lower levels of NAD in the brain have been linked to neurodegenerative diseases like Alzheimer’s, dementia and Parkinson’s. Research has found that taking a NAD supplement lowered biomarkers of Alzheimer’s, insulin resistance and inflammation, which may support healthier brain aging.
Who Should Avoid a NAD Supplement?
“NAD supplements are generally regarded as safe for most individuals for short term use, up to 12 weeks,” says Alexandria Hardy RDN, LDN, a Lancaster, P.A.-based registered dietitian. However, she cautions that children and pregnant or breastfeeding women should avoid NAD supplements as there is not enough research to support their use.
That’s not the only reason NAD supplements might not make sense for everyone. “Cost is also an important consideration as many supplements are pricey, which could be prohibitive for certain populations,” says Hardy.
Those living with cancer or with a history of cancer should also avoid NAD supplements. “Animal research has revealed that certain niacin-based compounds may actually increase the risk of certain cancers developing and spreading,” says Hardy.
Frequently Asked Questions
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Do NAD supplements really work?“Clinical trials on NAD supplements are inconclusive in regards to their effectiveness,” says Hardy. We know that taking an NAD supplement can increase your NAD levels. However, larger and longer research studies are needed to determine whether NAD supplementation translates to long-term anti-aging health benefits.
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Are there dangerous side effects to NAD supplements?NAD supplements are generally considered safe when taken at recommended doses. However, we don’t have enough research to know the impact of long-term NAD supplementation. In the short term, side effects are mild and include nausea, flushing, diarrhea, rash, fatigue, headache and calf cramps. Before adding NAD, or any supplement, to your routine, it’s always best to consult with your healthcare provider.
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What does NAD do to your body?NAD is a naturally occurring coenzyme that assists with repairing damaged DNA, maintaining your internal body clock, and converting food into energy. As you age, NAD levels naturally decline. As a result, the theory is that raising levels with a supplement may reduce some of the physical effects of aging.
The Bottom Line
Now that we are living longer, aging healthfully is the goal. While NAD supplements may help, they are just one piece of the puzzle for staying healthy as we age. As encouraging as NAD supplements sound, more research is needed to fully understand how they may support healthy aging and to clarify the proper dosage. If you’d like to increase your NAD levels without a supplement, there are healthy habits that can turn back the clock. In fact, research reveals getting sufficient exercise and sleep, and eating a balanced, low-fat, low-sugar diet may naturally help increase NAD production. In the end, a healthy lifestyle might be the most powerful anti-aging supplement of all!
