You may have heard of NAD plus supplements on social media recently. They’re currently seeing a rise in popularity thanks to claims that they can “reverse” the aging process. But how true is that?
NAD plus naturally exists in your body and is one of the molecules that helps keep your skin appearing youthful. As you age, your NAD plus levels decrease so it stands to reason that a supplement can help counteract that.
However, no anti-aging method is foolproof, which is why we consulted doctors and experts to understand what exactly NAD plus is, how supplements can help the body’s anti-aging process and whether these supplements are safe.
What is NAD plus and what does it do in the body?
NAD plus — nicotinamide adenine dinucleotide — is a coenzyme found in all living cells that keeps “everything running smoothly,” explains Dr. Konstantin Vasyukevich, a New York-based facial plastic surgeon who often discusses aging with patients. It “creates energy and repairs DNA” and also regulates your circadian rhythm.
“It is also involved in the function of sirtuins, proteins that help regulate cell survival and aging processes,” said Nayan Patel, a doctor of pharmacy and founder of Auro Wellness. The coenzyme slightly differs from NADH, which you may also see while looking for NAD plus supplements. NAD plus is oxidized, while NADH is reduced, which basically means NAD plus has an extra electron and when it loses it, it becomes NADH.
NAD plus is naturally found in the body, but as you age, your levels drop, which can lead to tiredness and skin aging, Vasyukevich says. An NAD plus supplement can help combat this, as can a vitamin B3 supplement. Although vitamin B3 is not the same as NAD plus, your body converts vitamin B3 into NAD plus, so these extra supplements can also help your NAD plus levels.
NAD plus benefits
The primary benefit of NAD plus, and, in turn, an NAD plus supplement, is that it’s an energy booster. Studies — including this one from 2023 — have shown that the coenzyme helps with weight management and balances metabolism, as pointed out by Vasyukevich.
“[NAD plus] can do a few cool things,” he says. “It can help with skin health by promoting DNA repair and fighting oxidative stress, which is a big reason skin ages. It can also give you more energy by helping your cells make more [adenosine triphosphate or ATP] — that’s the energy your body runs on.”
NAD plus side effects
Dr. Jonathan Jennings, a board-certified internist with Medical Offices of Manhattan and contributor to Lab Finder, tells CNET that NAD plus supplements are mostly viewed as safe — but as with any change to your health-care routine, you always want to approach with caution. Especially considering that the Food and Drug Administration does not regulate supplements.
“Most data suggests all versions are safe in most populations and side effect profiles depend on the mode of supplementation,” he says, noting that side effects for the supplement in pill form can differ from those when you take it intravenously, for example. “Common side effects include abdominal pain, nausea, dizziness and flushing.”
Another common side effect, Vasyukevich says, is an interruption to your sleeping pattern. He says this can happen if you take the supplement too late in the day, which can generally be corrected by changing when you take it.
Both doctors, as well as Patel, recommend speaking with your health-care provider before starting an NAD plus supplement, as well as if you experience any side effects. If you experience any side effects, you should stop taking the supplement immediately. It may be interacting with another one of your medications or you may even have an allergy to it. You also may have an intolerance to it. This will be up to you and your doctor to discuss.
Who should avoid NAD plus supplements?
While NAD plus supplements are largely viewed as safe, Jennings cautions that they aren’t for everyone.
“It is important to consult your health professional prior to supplementation because safety has not been confirmed for certain populations such as pregnant [people] and children,” he says.
Patel also recommends that people who are nursing avoid NAD plus supplements, as there’s not enough research on these products. He also advises anyone interested in taking the supplement to discuss it with their doctor, as he wouldn’t recommend it for people on certain medications or with specific medical conditions, although he did not specify which because that should be left up to each patient and their health-care provider.
A 2020 study showed, however, that NAD plus supplements could have adverse effects on those with existing liver or kidney problems because of how the supplement is metabolized. “Factors like age, genetic makeup, diet and health conditions can affect the body’s response to supplementation,” Patel said.
Do NAD plus supplements actually work to slow down aging?
Experts and studies believe these supplements can positively affect people if used properly and at a dose recommended by a medical professional. Vasyukevich cautions, though, that they’re not a “magic fix” to reverse the aging process.
“NAD plus supplements can help by boosting the body’s repair systems, which may reduce wrinkles and other signs of aging over time,” he says. “They won’t completely stop aging but they could help your cells stay healthier and function better, which might slow things down a little.”
Patel tells CNET that these supplements are still actively being studied. While some research shows that they can help improve the appearance of skin or give people more energy, he believes more clinical trials are “necessary” to fully establish efficacy in “aging prevention.”
He also stresses that these supplements should never be used as a replacement for healthy habits, as those are some of the best ways to keep your body youthful as you continue to age. “Exercise, good nutrition, adequate sleep and stress management are crucial for overall well-being,” he says, adding that if you’re going to try the supplements, take care in choosing them. They’re not all equally effective and it’s important to pick one that’s high-quality.
NAD plus supplement dose and can you take it daily?
“There are different methods of supplementation which include oral, nasal, intramuscular and intravenous versions,” Jennings said. Studies have been done on how supplements work in the body, although findings are limited.
Patel tells CNET that nicotinamide riboside and nicotinamide mononucleotide supplements have been studied and have been shown to improve the aging process but should be approached “with caution.” Both types of supplements, also known as NAD plus precursors, are natural compounds that can enhance the production of NAD plus within the body.
A 2023 study of nicotinamide riboside and nicotinamide mononucleotide oral supplementation reported some improvement in “cardiovascular, metabolic and physical function” in those who participated. This study looked at several groups of people who had been given different doses of a supplement for various periods of time to analyze the efficacy and safety.
That being said, the dose that is right for you largely depends on what you discuss with your health-care provider. It also depends on the method you choose for supplementation. Most supplements in pill or nasal form can be taken daily but your doctor can advise you on what’s best and adjust as needed.
Other ways to increase NAD plus levels
Taking an NAD plus supplement isn’t the only way to boost your body’s NAD plus levels. In fact, medical professionals recommend that you seek other ways to improve your health in addition to taking supplements because it will enhance the efficacy of the supplements themselves.
“You don’t have to rely only on supplements to boost your NAD plus levels. Things like regular exercise, intermittent fasting or even cutting back on calories can naturally increase NAD plus in your body,” Vasyukevich says. Do not make any changes to your diet without consulting your doctor first.
Patel seconded that exercise and a generally healthy lifestyle are highly recommended throughout your life but especially as you age. “Regular exercise has been shown to boost NAD plus levels by stimulating the production of NAD plus precursors,” he says. “Additionally, lifestyle choices like adequate sleep hygiene and stress management can positively affect NAD plus levels.”
What you eat can also affect your NAD plus levels, especially if you reach for foods rich in vitamin B3 and niacin, which are precursors for NAD Plus (meaning the body turns them into NAD plus). Foods rich in vitamin B3 and niacin include:
- Beef
- Broccoli
- Cabbage
- Dairy
- Fish
- Fruit
- Nuts
- Peanuts
- Seeds
- Turkey
- Whole grains
The bottom line
As we age, the body’s naturally occurring coenzyme NAD plus decreases, leading to tiredness and skin aging. However, this can be counteracted with a healthy lifestyle of regular exercise and a diet rich in vitamin B3 and niacin. Lifting weights is also a great way to stay healthy as you age. Adding an NAD plus supplement into your daily routine under the supervision of a medical professional can also help boost NAD plus levels.
Research on NAD plus supplements is limited, so medical professionals urge people to approach them with caution and under the care of their own doctor. However, these supplements could help tackle signs of aging from decreased NAD plus levels.
Add comment