Whether we like it or not, aging is a fact of life. And while we cannot completely reverse the effects of getting older, there’s plenty we can do to help our body age gracefully and maintain maximum health and vitality well into our later years. All sorts of healthy habits—including meditation, regular exercise, eating antioxidant-rich foods (like berries, dark chocolate, and leafy greens), and avoiding alcohol and smoking—have been shown to slow the hands of time on a cellular level. Smart supplementation can help move the needle, too—and recently, the internet has been buzzing about the longevity benefits of a coenzyme called NAD+. Can it really help slow the aging process? Here’s what you should know.
- ABOUT OUR EXPERTS: Katherine Maslen, N.D., is a naturopathic doctor, nutritionist, and founder of The Shift Clinic. Chris Mohr, P.h.D., R.D., is a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health.
What Is NAD+?
Nicotinamide adenine dinucleotide, or NAD+ for short, is a molecule found in every cell of the body, explains Katherine Maslen, N.D., a naturopathic doctor, nutritionist, and founder of The Shift Clinic. “It’s used for many metabolic processes in the body—particularly in our energy production pathways—and also facilitates important cellular processes like DNA repair and cell signaling, or the communication between cells,” she says. “Energy metabolism, DNA repair, and cell signaling are fundamental cellular processes that are closely interconnected with aging; the effectiveness of these processes determines how well our cells function over time, and their decline plays a key role in how we age.”
NAD+ itself isn’t present in foods, but the body naturally produces the molecule on its own. However, levels typically decline as we get older, Maslen says. Specifically, NAD+ levels may diminish by up to 50 percent between 40 and 60 years old, with stress, alcohol consumption, and a sedentary lifestyle further accelerating the decline, says Chris Mohr, P.h.D., R.D., a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health. Research has also linked fizzling NAD+ levels to cognitive decline, metabolic dysfunction, and more.
How NAD+ Can Support Your Health
Intermittent fasting, regular exercise, and consuming foods containing vitamin B3 like fish, poultry, and legumes can increase NAD+ production. Lately, supplementation has also become a popular method of boosting NAD+ levels. Here are some of its potential benefits for body and mind.
Ramps Up Energy
NAD+ is critical for energy metabolism because it helps convert nutrients into energy within each cell of your body, which is fundamental for all bodily functions, says Mohr. Research shows the molecule also supports mitochondrial functioning, which may ladder up to improved energy production and physical stamina, adds Maslen. “The mitochondria are where we manufacture cellular energy, and by improving mitochondrial function, NAD+ enhances energy production,” she explains.
Read More: Why Having Healthy Mitochondria Matters—And How To Power Yours Up
What’s more, NAD+ can help the body ward off oxidative stress (a bodily condition that happens when the body has too few antioxidants available to keep free radicals in check), which often presents with fatigue and low energy levels, Maslen adds. In turn, supplementation may support your overall vitality.
Helps Cells Repair Themselves
By maintaining DNA integrity via supporting DNA repair processes, NAD+ ultimately helps the body’s cells repair themselves, stay healthy, and function well, Maslen explains. Healthy DNA and cellular repair are particularly important for long-term well-being, as mutations can ultimately lead to serious health concerns like disease, Mohr notes.
Supports Longevity
NAD+ gets most of its praise for its longevity benefits, and there’s some serious evidence to back up its reputation.
One way it does so is by increasing the activation of sirtuins (proteins that regulate inflammatory balance, metabolism, and DNA repair—all factors that work to slow the aging process), explains Maslen. Higher sirtuin activity also means greater oxidative stress regulation, which is also important for healthy aging and avoiding chronic issues, Mohr adds.
NAD+’s influence on mitochondrial function also comes into play here, says Maslen. “Healthy mitochondrial function reduces cellular stress and dysfunction that contribute to aging,” she explains.
All that said, this doesn’t mean NAD+ is a miracle fountain of youth, cautions Mohr. “There are some promising studies, but not all suggest NAD+ is a silver bullet for optimal aging.” As with anything, there are many pieces to the puzzle.
Promotes Cognitive Function
Thanks to its benefits for mitochondrial health, energy production, and overall cellular function, NAD+ may support healthy cognition, especially over time, Maslen says. It may even work against age-related cognitive decline.
In fact, one 2022 review of the existing research on NAD+ (and other forms of the molecule) suggests that many of the initial positive results around its benefits for supporting cognition—especially in the face of aging and other issues—are provocative and warrant further study.
May Support Cardiovascular Health
NAD+ may also benefit cardiovascular health. By activating sirtuins, which inhibit inflammatory cytokines (a type of protein that affects the immune system), NAD+ helps keep oxidative stress under control, which research suggests may support overall cardiovascular health and function, notes Maslen.
Should You Try NAD+?
NAD+ is generally considered safe and well-tolerated for long-term use. Supplementation may be particularly beneficial for older adults, athletes, and those with chronic fatigue or cardiovascular health concerns, says Maslen.
Read More: 5 Lifestyle Factors That Make You Age Faster
That said, the supplement is not for everyone. “There is limited research on NAD+ supplementation during pregnancy or breastfeeding, so it’s generally advised to avoid it during these times unless instructed otherwise by a healthcare professional,” says Maslen. The molecule also should not be taken if you’re on blood thinners or blood pressure or diabetes medications, since it may negatively interact with these meds.
Side effects from NAD+ are rare, but fatigue, nausea, headaches, diarrhea, stomach discomfort, and indigestion can sometimes occur when first starting the supplement, notes Mohr. “While it’s normal to experience mild and short-term side effects as your body gets used to it, you shouldn’t ignore symptoms that linger or get worse,” he says. “If you notice the side effects don’t go away within about a week—or if at any time they seem severe or interfere with your usual activities—stop taking the supplement and talk to your healthcare provider.”
Tips For Adding NAD+ Into Your Routine
Discuss It With Your Healthcare Provider
“Everyone should talk with their healthcare provider before starting a new supplement—including NAD+,” suggests Mohr. This is especially important if you’re pregnant, breastfeeding, and/or taking blood thinners or diabetes or blood pressure medications.
Shop Smart
“Look for supplements from reputable manufacturers with third-party testing to ensure purity and potency,” says Mohr. An easy way to ensure you’re purchasing a legitimate product is to buy from a reputable source like a specialty supplement store (hi, The Vitamin Shoppe!), since these retailers are the most likely to offer top-notch products free of unknown additives and ingredients.
NAD+ supplements are most commonly found in pill form. Look for mention of NAD+ precursors nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) in the ingredients, which the body converts to NAD+.
Dose Appropriately
A dose of 100 to 300 milligrams of NAD+ per day is effective for most people, Maslen says. It’s best to start on the lower end and consult a healthcare provider before upping your dose.
“NAD+ is typically taken daily, as this helps maintain stable levels over time, and I suggest dosing in the morning with breakfast due to its ability to increase energy,” Maslen says. That said, you can technically take NAD+ at any time of day. The most important aspect of NAD+ supplementation is consistency, so consider when you’ll remember to take it daily and stick with that, notes Mohr.