With the recent rise of the longevity movement, conversations about healthy aging, “biohacking”, and the reversal of biological age have become mainstream, supported by influencers, longevity clinics, and a booming supplements market.
At the center of these conversations is NAD and its supplements, advertised as the key to human longevity. However, while evidence certainly points to NAD supplements having some benefits, it is important to sort through the claims surrounding them to understand their true clinical benefits and limitations.
What is NAD
To understand NAD supplements, it is essential to understand the role of NAD in the body. NAD is a coenzyme essential for breaking down food into energy, regulating blood sugar, metabolism, and similar functions, and even helping repair damaged DNA and activating proteins linked to inflammation control and longevity. It plays essential roles in brain health, muscle function, and cardiovascular performance.
However, NAD levels tend to naturally decrease as the body ages, although obesity, poor diet, inflammation, and sedentary lifestyle can also contribute.
Researchers interested in longevity have looked into ways to boost levels of NAD in the body in order to slow the effects of aging. The most common way is through NAD supplements.
What are NAD Supplements
While researchers have been examining the role of NAD in the body since the early 1900s, its potential for longevity-boosting was recognized in the early 2010s, with supplements commercially available not long after. It exploded in popularity in the 2020s through celebrity promotion and the rise of the longevity movement.
Because NAD is generally not absorbed well if taken directly, precursors like NR and NMN are utilized instead.
Not all NAD precursors are designed to do the same thing. While a precursor like Niacinamide has the strongest clinical data concerning its effectiveness in reducing conditions like skin cancers, NR supplements have been studied for their effects on aging and cardiometabolic effects, but the evidence based remains fairly limited. Other supplements, like NMN, are showing promise but require more extensive research to determine whether they have clinically significant effects.
Research surrounding NAD precursors and supplements is still fairly recent, so definitive results about any long-term benefits remain inconclusive. They definitely raise NAD levels in the blood and tissue.
Overall, these supplements are inexpensive and widely available, making them an affordable option for patients. Additionally, their safety profile is excellent, with no serious adverse events in most clinical trials. Though they are safe, the supplements can have mild, transient side effects such as nausea, headaches, and muscle pain.
NAD Supplements: The Results and Limitations
The clinical data concerning the effectiveness of NAD supplements in improving health reveals the supplements’ strengths and limitations. Some studies have pointed to improved metabolic health, increased muscle strength, and reduced fatigue, while others have found that these outcomes are not significant enough to be regarded. Other trends have also pointed toward better blood pressure and reduced inflammation, with other evidence pointing to benefits for specific conditions. However, the evidence regarding aspects like slower aging or rejuvenation is inconclusive.
The studies indicate that NAD precursors are most effective for older, healthy people who are seeking to improve their muscle function and general vitality. Additionally, people with metabolic issues have seen benefits regarding insulin sensitivity and energy metabolism.
Finally, patients struggling with chronic fatigue have reported reduced fatigue and improved quality of life.
On the other hand, the current evidence does not indicate that younger, healthy individuals generally see significant benefits from NAD precursors, notably because their NAD levels are adequate and have not been reduced by age or bodily damage.
Additionally, the results indicated that patients who paired NAD supplements with lifestyle habits such as regular exercise and a healthy diet tended to have better outcomes than patients who relied solely on the supplement. However, each person’s reaction to the supplementation is unique, leading to different outcomes between patients. The overall efficacy of NAD precursors has also been lower than originally theorized, so patients should adjust their expectations accordingly. The current evidence suggests that while the supplements can support a healthy lifestyle, they are not a replacement.
NAD Supplements and Your Health Journey
While NAD supplements are generally safe, they should be approached cautiously. Like with any other supplement, NAD precursors can have more drastic side effects for pregnant women because of concerns or patients with certain medical conditions or taking certain medications. Additionally, people actively in chemotherapy or radiotherapy should avoid these supplements all together, and patients with a high risk of cancer should proceed with caution.
Because more research is needed into the clinical benefits of NAD supplementation, most physicians tend to recommend increasing NAD levels through diet and exercise rather than supplementation. Foods high in vitamin B3, such as poultry, green vegetables, fish, and peanuts, quality sleep, and regular exercise, such as resistance training and aerobic exercise, can all help increase NAD levels. Additionally, avoiding alcohol consumption, limiting ultra-processed foods and excess sugar, and not smoking will help avoid depleting NAD levels.
Final Thoughts
Many people view NAD supplements as either a “longevity hack” or just a wellness fad. The truth lies somewhere in between.
NAD supplements have the potential to improve the quality of life for people struggling with the effects of aging. By supporting the body’s ability to produce energy and repair DNA, they can support health and overall wellness, particularly in older patients. However, while these supplements can certainly have benefits, the popular promises about them are not fully backed by the available data.
If you want to know if NAD supplements could support your health journey, get in touch with our team! We are happy to work with you to cut through the noise of advertising and social media and discover if NADs are right for you!