With their increased popularity in recent years, everyone wants to know: Do NAD+ supplements actually work? Should NAD+ be part of our daily biohacking routine? The effectiveness of NAD+ (Nicotinamide Adenine Dinucleotide) supplements is a topic of ongoing scientific research, and while there is promising evidence, the overall picture is not yet fully clear. In this guide, we will delve deep into what NAD+ is, its effectiveness, how it is best absorbed, and whether or not it is safe.
Why is NAD+ a Popular Biohacking Supplement?
NAD+ (Nicotinamide Adenine Dinucleotide) has become a popular biohacking supplement due to its crucial role in cellular energy production and overall metabolic function. As a coenzyme found in all living cells, NAD+ is essential for converting nutrients into cellular energy and supporting various biological processes. With age, NAD+ levels naturally decline, leading to reduced cellular function and increased susceptibility to age-related diseases. Supplementing with NAD+ or its precursors, such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), is believed to help replenish these levels, potentially slowing the aging process, enhancing DNA repair, and improving mitochondrial function. Biohackers are drawn to NAD+ for its potential to boost energy, enhance cognitive function, and promote longevity, making it a key component in the quest for optimal health and performance. Want to learn other simple biohacks? Read 3 Simple Biohacks and How to Make Them Stick.
What are NAD+ Supplements?
NAD+ supplements are dietary supplements designed to increase the levels of Nicotinamide Adenine Dinucleotide (NAD+) in the body. NAD+ supplements typically contain precursors or intermediates that the body can convert into NAD+. Two common NAD+ precursors that are often used in supplements are:
- Nicotinamide Riboside (NR):
- NR is a form of vitamin B3 and is believed to be a direct precursor to NAD+. Once ingested, NR can be converted into NAD+ through a series of enzymatic reactions in the body.
- Nicotinamide Mononucleotide (NMN):
- NMN is another NAD+ precursor derived from vitamin B3. Like NR, NMN is converted into NAD+ in the body, contributing to the replenishment of NAD+ levels.
These NAD+ precursors are thought to enhance cellular NAD+ levels, potentially providing a range of health benefits. As a result, NAD+ supplements have gained popularity, especially in the fields of anti-aging and biohacking.
Do NAD+ Supplements Actually Work?
Although more research is needed, some preliminary trials show promise. Here are the key points regarding the current state of knowledge on NAD+ supplements:
Preclinical NAD+ Studies
Many preclinical studies, primarily conducted on animals, have suggested that increasing NAD+ levels through supplementation may have positive effects. These effects include improved mitochondrial function, enhanced energy metabolism, and potential benefits for longevity.
Human Clinical Trials
Human clinical trials exploring the effects of NAD+ supplementation are limited, and their results are mixed, making it difficult to determine if NAD+ supplements actually work. Some studies, like the one published in “Nature Communications” in 2019, showed that nicotinamide riboside (NR), an NAD+ precursor, increased NAD+ levels and improved certain markers of muscle function in older adults.
Up until 2020, 36 trials were conducted, testing various hypotheses. Of the 36 trials, 7 assessed only pharmacokinetics, safety, or biomarkers, and 17 reported beneficial outcomes. The remaining 12 reported no benefits to patients.
A study in 2022 concluded that NAD+ increasing strategies have the potential to improve overweight, obesity, and cardiometabolic health, but additional larger and long-term studies are needed.
How is NAD+ best absorbed?
The absorption of NAD+ (Nicotinamide Adenine Dinucleotide) in the body primarily depends on the form in which it is administered. NAD+ itself is a large molecule, and it is challenging for the body to absorb intact. Therefore, when individuals aim to increase NAD+ levels, they often turn to NAD+ precursors, such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), as these compounds can be converted into NAD+ in the body.
Here are common NAD+ precursors and factors affecting their absorption:
1. Nicotinamide Riboside (NR):
NR is believed to have good bioavailability. It is absorbed in the small intestine, and once absorbed, it can undergo conversion processes in the body to ultimately produce NAD+. Research suggests that NR is efficiently taken up by cells, making it an effective precursor for raising NAD+ levels.
2. Nicotinamide Mononucleotide (NMN):
NMN, like NR, is absorbed in the small intestine. However, NMN is a larger molecule compared to NR, and there is ongoing research into its bioavailability. Some studies suggest that NMN may face challenges related to its size, potentially affecting absorption efficiency. Factors such as the method of administration (oral, sublingual, or other routes) may also influence NMN absorption.
3. Route of Administration:
The method by which NAD+ precursors are administered can influence their absorption. Most commonly, NAD+ precursors can be taken orally in supplement form. However, there is ongoing interest in exploring alternative routes of administration, such as sublingual (under the tongue) or intravenous, to potentially enhance absorption.
4. Bioavailability Enhancers:
Some compounds are known to enhance the bioavailability of NAD+ precursors. For instance, certain compounds, like piperine found in black pepper, may improve the absorption of NR. Co-administration with other substances that enhance absorption could be considered for optimizing the effectiveness of NAD+ precursors.
5. Individual Variability:
Individual factors, such as genetics, age, and overall health, may impact the absorption and utilization of NAD+ precursors. Research is ongoing to understand how these individual differences may affect the response to NAD+ supplementation.
Are NAD+ supplements safe?
NAD+ supplements, specifically precursors like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), are generally considered safe when taken at recommended doses. However, the long-term safety of sustained supplementation has not been well-established, and individual responses can vary. Potential side effects, such as mild gastrointestinal discomfort, may occur. Bioavailability concerns and interactions with medications are factors to consider. High doses and alternative administration methods, like intravenous infusions, require careful evaluation. Given the evolving nature of NAD+ research, individuals should approach supplementation with caution, seek guidance from healthcare professionals, and stay informed about emerging scientific findings.
The Bottom Line
It is impossible to definitively say that NAD+ supplements work. The efficacy and safety of NAD+ supplements, particularly precursors like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), are subjects of ongoing scientific investigation. While NAD+ is a vital coenzyme with potential anti-aging and health benefits, the current state of knowledge underscores the need for cautious consideration.
Preliminary research, including preclinical studies and limited human trials, shows promise, revealing potential improvements in mitochondrial function, energy metabolism, and muscle health. For many, these preliminary trials are proof enough. However, challenges such as bioavailability concerns, individual variability, and the lack of comprehensive long-term studies warrant careful scrutiny.
While NAD+ supplements are generally deemed safe at recommended doses, the field is dynamic, and individual responses can vary. As the scientific community continues to explore these supplements, we advise to approach NAD+ supplementation with caution, consult healthcare professionals, and stay abreast of emerging research for informed decision-making.
Interested in learning more about supplements? Learn all about colostrum and nootropics.
