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Getting older is an inevitable part of life, and by no means is it a bad thing. But what if you could gradually slow down the aging process? Enter NAD+, an important molecule in the body responsible for over 500 enzyme functions. It is believed that NAD+ supplements can potentially offset the physical effects of aging (think: cognitive decline, muscle loss, and more). But does it really work?

“NAD+ supplementation has been explored for its potential role in improving cognitive function, supporting cardiovascular health, and boosting physical performance,” says Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished. “However, more research is needed to fully understand the extent of these benefits and their long-term effects.”

Whether you’re curious about NAD+ IV therapy or want to know if NAD+ supps can really boost longevity, here’s everything you need to know.

Meet the experts: Michelle Routhenstein, RD, is a preventive cardiology dietitian at Entirely Nourished. Tiffany Ma, RDN, is an NYC-based sports performance dietitian. Edwina Clark, RD, is a dietitian and owner of Edwina Clark Nutrition. Raj Dasgupta, MD, is a physician and chief medical advisor at Garage Gym Reviews.

What are NAD+ supplements?

Here’s the lowdown: “NAD+ supplements contain a molecule known as nicotinamide adenine dinucleotide (NAD+), [which is] essential for cellular processes including energy metabolism and DNA repair,” says Routhenstein. “This molecule is believed to aid in cellular rejuvenation and may have potential anti-aging effects.”

Your body naturally produces NAD+ in various ways. But because levels decline with age, it’s believed that supplements can boost your levels of NAD+ and potentially slow the effects of aging and extend the life span, research has shown. A decline in levels is linked to numerous aging-associated diseases, like cognitive decline, cancer, and metabolic disease, research finds—and NAD+ also plays an important role in regulating your metabolism and circadian rhythm, studies show.

You can take NAD+ supplements in pill or capsule form, by injection, or via an IV (which celebs like Kendall Jenner and Hailey Bieber swear by, per episode one, season five of The Kardashians). The best NAD+ method will depend on you and your preferences (more on that soon) but always do your research before selecting a supplement since they aren’t regulated by the Food and Drug Administration (FDA).

Benefits Of NAD+ Supplements

Although research on NAD+ supps in humans is still in its infancy, early evidence demonstrates many potential benefits, says Edwina Clark, RD, a dietitian and owner of Edwina Clark Nutrition. “They may have a positive effect on markers of heart health—like total cholesterol, triglycerides, LDL, and HDL,” she says. Supplements may also improve muscle function in older adults, enhance aerobic capacity and endurance in athletes, and potentially improve insulin sensitivity, research shows.

NAD+ supplementation may also help your mind. “With all the attention on brain health and longevity, NAD+ has been [growing] more popular due to its potential brain health-promoting benefits,” says Tiffany MA, RDN, a sports performance dietitian based in New York City.

Ultimately, NAD+ may help your body’s natural processes function better and may delay the onset of disease and age-related downfalls like muscle loss and diminishing heart health. And while some research supports this theory, more studies are needed to determine just how helpful it is for the body.

Risks And Side Effects Of NAD+ Supplements

Like any vitamin or supplement, there are downsides to be aware of. “Potential side effects include gastrointestinal discomfort, nausea, flushing, and headaches,” says Routhenstein. You may also experience bloating, muscle pain, itching, sweating, and changes in bowel habits, Clark adds.

Little is known about the long-term side effects and dangers of taking NAD+, so it’s important to approach supplementation with caution, experts say. “Given the role of NAD+ in various cellular processes, there are theoretical concerns regarding potential interference with biological pathways,” Routhenstein says.

NAD+ supplements are generally considered safe for most individuals when taken at recommended doses, Ma says. But to that end, it’s always advised to consult with your healthcare provider before starting a new routine, especially if you have an underlying health condition or you’re taking other meds.

What is the best form of NAD+?

Whether you prefer an IV drip or taking a daily capsule with breakfast, there are many options available. “Oral supplements in capsule or tablet form containing NR or NMN are widely available and convenient to use,” Ma says. “Alternatively, some individuals may opt for intravenous (IV) NAD+ therapy, which delivers NAD+ directly into the bloodstream for potentially faster absorption. However, IV therapy typically requires medical supervision and may be more costly and time-consuming.”

Capsules are the most common supplement form used in clinical trials, says Clark. You may also notice that capsules contain variations of NAD+, like nicotinic acid (NA), nicotinamide adenine dinucleotide hydrogen (NADH), niacinamide (NAM), niacinamide mononucleitide (NMN), and nicotinamide ribose (NR), she adds. “The best form of NAD+ (i.e., NAM, NR, NMN) depends on your specific needs and motivations for taking NAD+,” she says. For example, NA appears to be most effective for improving cholesterol and triglyceride numbers.

There isn’t a one-size-fits-all recommended dose for NAD+ supplements, but the suggested amount can range from 100 milligrams to 1,000 milligrams or more per day, says Raj Dasgupta, MD, a physician and chief medical advisor at Garage Gym Reviews. “It’s best to talk to your doctor for personalized advice based on your health and goals,” he adds.

If an IV or injection isn’t your fave but you still want quick absorption, taking a tablet may be a good choice. “Sublingual tablets are placed under the tongue, allowing for direct absorption of NAD+ into the bloodstream through the mucous membranes,” says Routhenstein. “This method may offer faster absorption compared to oral capsules, bypassing the digestive system to some extent.”

Can you get NAD+ from food?

“While NAD+ itself isn’t directly available in food in substantial quantities, consuming a diet abundant in niacin, also known as vitamin B3, can indirectly support NAD+ levels in the body,” Routhenstein says. “Niacin serves as a precursor to NAD+ synthesis, meaning it’s a necessary component for the body to produce NAD+.” Foods rich in niacin include various meats such as chicken, turkey, beef, and pork, as well as fish like tuna and salmon.

In general, taking a daily supplement might improve your overall health, but experts recommend covering your bases with a consistently healthy diet first. In addition to meat and fish, incorporating foods like nuts and seeds into the diet can also provide precursors for NAD+ synthesis, Ma says. “As a dietitian, promoting the intake of whole foods will always be the first line of defense before considering supplementation.”

Best NAD+ Supplements To Try

As promising as supps may be, they aren’t guaranteed to work magic overnight. Anyone with metabolic disorders, liver or kidney issues, cardiovascular conditions, cancer history or treatment, and anyone who is pregnant or breastfeeding should exercise caution and seek medical consultation before starting NAD+, Routhenstein says. You should also try to stick to products with third-party testing, Dr. Dasgupta adds.

If you’re cleared by your doc to start a supplement, here are a few options:

Orgabay Liposomal NAD+ Supplement

This NAD+ supplement from Orgabay may help support cellular energy and healthy aging. It comes in a pack of 60 unflavored softgels with 500 mg of NAD+ each.

NAD+ Dietary Supplement

This product contains 500 mg of NAD+ per serving and comes in a 30 day supply. It is third-party tested, manufactured in the U.S., gluten-free, and safe to take if you follow a vegan diet.

NAD+ Booster (NAD3)

This supplement is vegan-friendly, gluten-free, soy-free, and comes in a pack of 60 capsules. The brand claims that the pills help boost NAD+, promote healthy cholesterol, and help support cellular function.

NAD Powder

If pills and capsules aren’t your thing, try adding this powder to your next smoothie. The primary ingredient is vitamin B3, and the brand claims that the powder can give you a boost of energy on long days.

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