5 NAD Supplements Benefits, Backed by Science

Nicotinamide adenine dinucleotide (NAD) may provide anti-aging, cognitive, and metabolic health benefits. However, research into its uses is limited.

The anti-aging effects of NAD may help your body repair DNA. This could potentially help repair UV-damaged skin and prevent premature skin aging.

Topical application of NAD has been shown to benefit skin conditions like psoriasis by slowing skin cell turnover. Psoriasis causes skin cells to multiply too quickly, leading to buildup.

NAD supplements may reduce nerve inflammation, linked to cognitive disorders such as Parkinson’s disease.

What the science says: People with Parkinson’s disease may be deficient in NAD. A 2023 study found that high doses of NAD precursors (i.e., 1,500 milligrams of NR twice daily) improved NAD levels and some symptoms.

In a 2020 study, Alzheimer’s dementia responded positively to daily NAD supplements.

NAD can improve your metabolic health, which is your body’s ability to control blood sugar, insulin, cholesterol levels, and more.

Increased NAD levels appear to support conditions such as obesity and metabolic syndrome. Both increase your risk of heart disease, stroke and type 2 diabetes.

What the science says: A small 2021 study of postmenopausal people with prediabetes who were overweight found that 250 milligrams of NAD per day for 10 weeks improved insulin sensitivity.

Other research has found improvements in:

• Body composition
• Exercise capacity
• Lipid (fat) levels
• Muscle composition

As you age, you naturally lose muscle mass and strength, which is medically known as sarcopenia. Supplementing with an NAD precursor like NR can improve muscle health as you age.

What the science says: In a small 2019 study, taking 1 gram of NR per day for 21 days was shown to improve muscle health and reduce inflammation in older men.

Early evidence suggests that NAD precursors like NMN and NR may improve cardiovascular health.

What the science says: Research has shown that NAD can support cellular energy processes. This effect has been shown to help people with heart failure.

NAD occurs naturally in the body. You can naturally increase your NAD levels by exercising regularly and getting enough sleep.

NAD is also found in certain foods, such as:

• Cabbage
• Cucumbers
• Soy
• Türkiye

You can take NAD as a supplement in capsule, powder, liquid, or intravenous (IV) form.

Taking NAD supplements in divided doses may be more beneficial. For example, a 250 milligram dose of NAD can be divided into two doses. A dose of 1,000 milligrams can be divided into four doses.

Like other forms of vitamin B, NAD appears to be well tolerated with or without food.

What is the recommended dosage?

Dosages of NAD supplements have not been officially established. Studies have looked at taking NAD supplements ranging from 250 to 1,000 milligrams per day.

Most NAD supplements on the market fall into the lower end of this range per capsule. However, it is important to look at the bottle and know how much you are taking.

Dosage recommendations may vary depending on the person. Talk to a doctor to make sure you’re taking the right amount for you and your health.

NAD is generally considered safe. When taken in doses up to 1,000 milligrams, NAD has not been shown to be harmful to human health.

Human research on NAD is ongoing. Experts caution that there isn’t enough data to know whether NAD is safe in people who are pregnant or breastfeeding. Always talk to a doctor about any type of supplementation if you fall into these categories.

Potential drug interactions

Some initial data shows that NAD supplements may interact with medications such as:

• Anti-aging supplements: Certain supplements that affect the aging process, such as coenzyme Q10 or quercetin, may increase the effects of NAD supplements.
• Antidepressants: Taking antidepressants can interfere with NAD levels in the body, making the supplements less effective.
• Insulin: Because NAD supplements can interact with insulin sensitivity, people who use insulin may need different amounts of NAD to achieve the same effect.

If you are taking medications or supplements, talk to a doctor before adding NAD to your routine.

What to look for

Researchers noted that oral NAD supplements may contain NAD precursors, such as nicotinamide (NAM) or nicotinic acid (NA).

The precursor to NAD, NMN, is not approved for sale in the United States as a supplement. The Food and Drug Administration (FDA) says it does not meet the criteria for a supplement.

Can you take too much?

You are unlikely to take too much NAD if you follow the dosage recommendations. However, larger studies, with higher doses and over longer periods, are needed.

To be safe, always discuss NAD and other supplement dosage questions with a doctor.

No serious side effects related to NAD supplementation have been identified. NAD precursors (such as forms of vitamin B3) are generally well tolerated.

Some milder, short-term side effects that can occur with high doses of niacin include:

• Dizziness
• Headache
• Liver toxicity
• Skin redness