I took NAD+ supplements for two weeks – these were the benefits
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You might have come across NAD+ supplements on your TikTok feed, with many people claiming that they help boost cognitive function and energy levels, delay signs of aging, and even improve metabolic health. A-list celebrities like Kendall Jenner and Hailey Bieber have praised them for their many health benefits; and our self-proclaimed biohacking-obsessed cover star Paris Hilton says she takes an NAD+ IV for energy and clarity. After hearing all the buzz — and coming to the realisation that I’ve become dependent on coffee to function — I started taking Tru Niagen, one of the most popular NAD+ supplements available. And after two weeks, I was already noticing a real difference to my overall well-being.
But what exactly do they do to your body? And what are the assumed benefits of NAD+ supplements? I had registered dietitians break it down. First off, nicotinamide adenine dinucleotide (NAD+) is a coenzyme that serves two crucial roles: fuelling your cells’ energy production and supporting cellular defense (or the mechanisms by which cells protect and repair themselves) — all key functions for maintaining cellular health and energy. Our bodies naturally produce NAD+, so it makes sense that levels decline as we age.
However, supplementing with the NAD+ molecule itself, whether through an IV drip or supplements, is not effective in elevating NAD+ levels, says Toby Amidor, RD, CDN, a dietitian and partner with Tru Niagen.
“As a large molecule, NAD+ cannot pass through cell membranes and must first be broken down into its constituents.” One of those constituents is called nicotinamide riboside (NR), a unique form of vitamin B3, or niacin. So, you’ll want to take NR — not NAD+ — to help boost your NAD+. And while there are natural food sources of vitamin B3, such as milk, salmon, peanuts, and avocados, you’d need to consume about 87 gallons of milk daily to get 300 mg of NR, Amidor says. Below, are the top NR dietary supplements on the market right now — according to registered dieticians, and people who have tried them.
A quick FYI: These supplements are not FDA-regulated, meaning they aren’t required to undergo rigorous safety and efficacy testing, so always do your research before taking one. And be sure to check in with a doctor or healthcare professional before adding a supplement to your diet — especially if you take any medications, or deal with any pre-existing health conditions.
SKIP TO: What are the benefits of NAD+? | What is the best form of NAD+ to take? | Are there any side effects or risks associated with taking NAD+?
Ahead, the best NAD supplements, according to experts.
Designed specifically with promoting longevity in mind, these impressive supplements contain a beautifully balanced formula of key ingredients — all of which help combat cellular ageing, and protect us from disease in the long run. A powerful polyphenol and antioxidant, resveratrol works alongside NR to increase NAD+ levels — leading to improved DNA repair and cellular energy production. Meanwhile, the flavonoid luteolin helps to support the recycling on NAD+ in our bodies. A great all-round health supplement for boosting your overall wellbeing, each pill is also enriched with a blend of phytonutrients and plant extracts to help with supporting your overall well-being — like saffron, ginseng, and pine bark extract.
- Type: 2 capsules.
- Dose: 200 mg.
- Pros: B-Corp brand; also contains targeted phytonutrients; reasonable price and handy subscription service.
- Cons: May interact with certain medications.
If you’ve been taking NAD and want to bump up the dosage, try Tru Niagen Pro 1000 mg. It contains the same patented form of NR and is NSF Certified for Sport, meaning it’s been lab-tested and contains all the ingredients that are on the label. One serving is two capsules, which contain 500 mg each, so you’re getting 1,000 mg of NR—the recommended higher dosage. This dosage may be especially helpful for older adults. “Individuals over the age of 50 tend to have higher needs of NAD due to reduced liver recycling of NAD, and they could benefit from higher doses of NR,” says Dr. Raj Singh MD, FACP, FASN, an internal medicine doctor with years of experience working with NAD. If you don’t want to start out with a high dosage, you can try their beginner-friendly Tru Niagen 300 mg.
“I took one 300 mg capsule for two weeks and then bumped it up to two capsules for a total of 600 mg for another two weeks—and since, I’ve noticed my energy levels feel naturally higher. I don’t feel a jolt, per se; it’s more like a steady wakeful feeling. And I don’t feel so reliant on my morning coffee anymore,” says Glamour contributor April Benshosan.
- Type: 2 capsules.
- Dose: 1,000 mg.
- Pros: Clinically effective dose; tested for purity and potency.
- Cons: Relatively pricey.
Life Extension’s NAD+ Cell Regenerator and Resveratrol Elite contain Niagen, the same type of patented NR in Tru Niagen. It also packs in a moderate 300 mg dose of NR, which is suitable if you’re new to taking it. “Since NAD supplements may trigger side effects like nausea and heart palpitations, starting with a conservative 300 mg dose before gradually increasing is recommended,” says Dr. Singh. This supplement also contains added antioxidants ,including resveratrol, quercetin, and fisetin, which are natural compounds found in plant foods (like fruits, veggies, and tea) that have been shown to possess anti-ageing properties, promoting longevity and overall health, says dietitian Lauren Manaker, RDN, LD. Some research shows that resveratrol and quercetin can work synergistically with NR, potentially boosting its effects. However, quercetin and resveratrol can interact with many prescription medications – so if you’re on any meds, make sure to check with your doctor before taking this supplement. This supplement is non-GMO, third-party-tested, and vegetarian-friendly.
- Type: 1 capsule.
- Dose: 300 mg.
- Pros: Contains added antioxidants; good dosage for beginners; third-party-tested.
- Cons: May interact with certain medications.
Thorne’s ResveraCel supplement contains 415 mg of NR along with quercetin and resveratrol to help support healthy aging. “Quercetin phytosome is a compound that has been researched for its potential to reduce cellular senescence [when cells stop dividing and remain in the body, causing inflammation, rather than dying off],” Manaker says. “Quercetin works synergistically with resveratrol in promoting healthy aging by slowing down the breakdown of resveratrol within the body, allowing it more time to exert its effects.” But since quercetin and resveratrol interact with many prescription medications, make sure to check with your doctor before taking this supplement. In addition to these antioxidants, it also contains betaine. This amino acid has been shown to help increase muscle endurance.
- Type: 2 capsules.
- Dose: 415 mg.
- Pros: Contains added antioxidants; third-party-tested.
- Cons: May interact with certain medications.
ProHealth’s NAD Triple Boost provides not only 500 mg of Niagen NR but also B vitamins and antioxidants. You’ll get over 100% of your daily value of vitamins B2, B3, B6, and B12, which are all essential in energy production. This supplement also contains quercetin and apigenin, which have anti-inflammatory effects and work synergistically to promote healthy NAD levels, according to some studies. Plus, it packs the antioxidant PQQ, which supports mitochondrial function and heart health as well as ginseng, which supports cognitive function, Manaker says.
- Type: 1 capsule.
- Dose: 500 mg.
- Pros: Contains added B vitamins and antioxidants; similar to a multivitamin; third-party-tested.
- Cons: Relatively expensive.
What are the benefits of NAD+ supplements?
NAD+ plays a role in energy production and cellular repair to support the aging process. While more research needs to be done to understand the long-term effects of NAD+ supplements, below are some findings from current studies on its benefits.
- Lower inflammation: Research shows that boosting NAD with supplements like NR may help reduce inflammation, especially in older adults or people with inflammatory conditions.
- Brain health: Some research suggests that supplementing with NR can help with age-related cognitive decline, but more studies are needed to solidify these findings. Research shows that supplementing with NR increases levels of NAD in the brain, and a small study gave 30 people with Parkinson’s disease (a brain disorder) 1,000 mg NR or placebo for 30 days and found that those who took the NR had less inflammation in the blood and brain.
- Muscle health and recovery: Your skeletal muscles are rife with mitochondria, and they need NAD+ to make energy for movement. NAD+ helps your muscles generate ATP, the fuel for contractions. “Your cells also need to repair themselves from any damage, and cellular repair requires NAD+,” Amidor says.
- Fertility: Most of the research around NR and fertility is preclinical, meaning studies are conducted in the early stages, typically in labs using cells or animal models. But the data is promising and suggests that elevating NAD+ may support ovarian cell health, Amidor says.
What is the best form of NAD+ to take?
Nicotinamide Mononucleotide (NMN) is a NAD+ precursor that has shown promise in animal studie — but the most efficient and effective way to elevate NAD+ is with the precursor nicotinamide riboside (NR), which is a unique form of vitamin B3 (niacin).
“Unlike the NAD+ molecule itself, NR is the most efficient because it crosses the cell wall directly and requires fewer steps to convert into NAD+,” says Amidor. Finding the best dosage depends on different factors like age and your overall health. “People experiencing digestive absorption challenges and inflammatory conditions typically need elevated doses, as their bodies struggle with absorption while consuming more NAD,” Dr. Singh says. Since NAD is regenerated in the liver, people who drink too much alcohol, take medications like acetaminophen (Tylenol), or have liver issues often have lower NAD levels and can benefit from higher oral NAD supplementation.
Are there any risks or side effects associated with NAD+?
NR is the only NAD+ booster that has no known interactions or adverse effects. Other B3 precursors, such as nicotinic acid (NA) and nicotinamide, do have side effects. At high doses, NA causes intense flushing and nicotinamide may cause GI issues.
NR supplements are generally well-tolerated, but that doesn’t mean they’re safe for everyone. People with pre-existing cardiac rhythm disorders, particularly atrial fibrillation or other arrhythmias, should check with their doctor before taking NR due to potential heart palpitations. What’s more, NR supplements haven’t been studied in people with cancer or in women who are pregnant or breastfeeding. If you fall into any of these camps, check with your doctor before starting an NR supplement.
This story originally appeared on GLAMOUR US. After more supplements content? Shop the best vitamin D supplements, the best probiotics for women, the best protein powder, the best Lion's Mane supplements and the best iron supplements.
