11 NAD+ Supplement Benefits and Side Effects for Health

NAD+ (Nicotinamide Adenine Dinucleotide) is crucial in energy production and cellular life cycle regulation. Supplementing with NAD+ may offer significant health benefits but carries potential side effects if consumed in high doses. This article will provide you with 11 essential health benefits of NAD+ supplements, as well as tips to maximize the effectiveness of these products.

What is NAD+?

Nicotinamide adenine dinucleotide (NAD+) is a coenzyme involved in oxidation-reduction reactions and is central to the body's energy metabolism.

NAD+ can directly and indirectly affect critical cellular functions, including metabolic pathways, DNA repair, chromatin remodeling, cellular aging, and immune cell function. These processes and cellular functions are essential for maintaining tissue balance, metabolism, and healthy aging [1].

How Does NAD Work in Our Body?

NAD+ is a cofactor for enzymes involved in cellular energy metabolism and various metabolic pathways such as glycolysis, fatty acid oxidation, and the citric acid cycle [2]. In simpler terms, it acts as a shuttle, transferring electrons between molecules in the cell to facilitate reactions and processes.

Recent research indicates that increasing NAD+ levels can significantly reduce oxidative cell damage in degenerative tissues, including the brain. Thus, promoting intracellular NAD+ levels is an effective method for combating age-related degenerative diseases [3].

NAD+ Benefits for Human Health

NAD+ and Mood Regulation

NAD+ plays a crucial role in serotonin production, a neurotransmitter that helps regulate mood. Therefore, adequate NAD+ supplementation may also improve mood and reduce symptoms of depression, anxiety, and PTSD [4].

NAD+ and Sleep Improvement

NAD+ has anti-inflammatory properties, particularly in the brain, which can lead to better sleep quality.

Research by Priyanka N Bushana in 2023 indicated that decreased NAD+ levels could negatively affect sleep quality. Continuous NAD+ supplementation over 6-10 weeks improved sleep quality and effectively balanced sleep homeostasis in mice [5].

NAD+ for Boosting Energy Levels

NAD+ directly and indirectly affects cellular and mitochondrial function, improving mitochondrial health and being responsible for producing over 90% of the body's energy. Additionally, NAD+ regulates energy metabolism [6], helping to combat fatigue and providing the necessary power for the body.

NAD+ and Skin Health

NAD+ promotes DNA repair processes and enhances skin cells, benefiting aging skin and slowing natural aging. Research indicates that niacin deficiency leads to low NAD+ levels, which can cause sensitivity to sunlight, UV damage, and increased cell death [7].

NAD+ for Neuroprotection

NAD+ provides neuroprotection during cerebral ischemia and improves energy metabolism in the brain. It also contributes to synaptic plasticity, enhancing neuronal adaptation to various physiological stressors and combating neurodegenerative diseases such as Alzheimer's, Parkinson's, and Huntington's [8].

NAD+ and Cardiovascular Health

NAD+ helps protect against metabolic syndrome, heart failure, ischemic damage, reperfusion (IR), arrhythmias, and hypertension. NAD+ loss due to aging or stress can lead to metabolic changes and increase the risk of cardiovascular diseases [9].

NAD+ for Metabolic Health

NAD+ regulates energy metabolism within the mitochondrial inner membrane [10]. It also acts as a cofactor for enzymes involved in cellular energy metabolism. It participates in energy balance and redox reactions, benefiting human metabolic processes.

NAD+ in Addiction Recovery

NAD+ is a natural neurotransmitter that stimulates continuous brain activity to regulate functions such as breathing, concentration, and learning, which are crucial in addiction recovery.

Recent research has shown that components of NAD+ metabolism and NAD-dependent enzymes can influence key signaling processes related to addiction, helping to reduce cravings and support detoxification in patients [11].

NAD+ and Muscle Recovery

NAD+ can support muscle recovery and growth, promoting the body's natural healing process.

Research indicates that NAD+ levels impact various cellular processes, including mitochondrial biogenesis, transcription, and extracellular matrix organization, making it a critical factor in muscle development, regeneration, aging, and disease. Low NAD+ levels harm muscle health, while high NAD+ levels enhance muscle health and natural recovery function [12].

NAD+ for Pain Management

NAD+ has anti-inflammatory effects, playing a significant role in managing pain throughout the body. Recent studies have found that NAD+ regulates pain through mechanisms that control mitochondrial dysfunction, reduce oxidative stress, and provide effective anti-inflammatory responses [13].

NAD+ and Healthy Aging

NAD+ is crucial in aging and reducing age-related chronic diseases, promoting healthy aging and longevity.

Research has highlighted the significant potential of NAD+ precursors in supporting healthy aging and improving neurodegenerative processes [14]. Age-related NAD+ deficiency can impact all signs of aging.

How to Enhance Your NAD+ Level?

Dietary Changes to Boost NAD+

NAD+ precursors like NR and NMN can be found in vegetables, meat, dairy, and microorganisms in fermented beverages [15]. Additionally, foods that can help boost NAD+ include whole grains, salmon, sardines, tuna, peas, asparagus, and crimini mushrooms. For desserts that can enhance NAD+, consider honey, fruit, and kombucha.

Moreover, excessive carbohydrate intake can lead to NADH accumulation, which reduces NAD+ levels. Therefore, it's important to reduce calorie intake, control portion sizes, and calculate calories to increase NAD+ levels in the body.

NAD+ Supplements

You can also quickly enhance NAD+ levels by using NAD+ supplements available on the market. Alternatively, you can indirectly supplement with compounds that naturally boost NAD+, such as:

• Apigenin
• Succinic acid
• Resveratrol
• Malic acid
• Niacinamide
• Lithium
• Nicotinamide riboside
• Tryptophan and aspartic acid

Exercise and Physical Activity

Exercise is a simple way to increase NAD+ levels. Physical activity creates energy stress, naturally consuming existing NADH, paving the way for higher NAD+ production.

Intermittent Fasting and NAD+

Intermittent fasting affects cellular metabolism and regulates vital molecules, including NAD+. During fasting, cells switch from glucose metabolism to fatty acid oxidation and ketone usage. This pathway can produce positive responses, including increased cellular NAD+ levels [16].

Reducing Alcohol Consumption

Studies show that NAD+ levels significantly decrease with high blood alcohol concentrations from excessive drinking, which can damage the liver and other body parts [17]. Therefore, reducing alcohol consumption can also naturally increase NAD+ levels.

Avoiding Excessive Sun Exposure

Excessive direct sunlight exposure can lower NAD+ levels in the body because UV rays can damage and disrupt cell structures. Proper sun protection and regular use of sunscreen help protect the body from sunlight, increase NAD+ levels, and slow aging.

Limiting Caloric Intake

Restricting calorie intake can increase mitochondrial NAD+ by reducing excess energy, decreasing NADH, and allowing NAD+ to grow [18].

Do You Need to Supplement NAD+?

Whether or not to use NAD+ supplements largely depends on age. As you age, your body's natural NAD+ levels decline, and that's when you need a supplement to maintain cellular defense and reduce age-related diseases.

However, it still needs to be confirmed whether NAD+ supplements extend the human lifespan, as current research showing these effects is based on animal studies, and cellular functions between humans and animals differ.

Therefore, to be an informed consumer, you should consult experts or doctors before using NAD+ supplements or any health supplements.

NAD+ Supplements Side Effects You Need to Know

NAD+ supplements may cause some mild side effects, such as nausea, headaches, flushing, itching, increased liver enzymes, diarrhea, and digestive issues. Use the supplements as directed, check for potential drug interactions, and consult a doctor to avoid unwanted consequences.

How to Take NAD+ Supplements Properly

There are no specific guidelines or recommended times for taking NAD+ supplements. It is essential to follow the instructions on the packaging to use the product correctly and maximize its benefits. Consider taking NAD+ in the morning, with or without food, to boost energy levels for daily activities.

How Much NAD+ Supplements Should You Take?

Currently, there is no official recommendation for NAD+ dosage. Dosage typically varies based on the product or the benefits sought by the user. Many sources suggest a daily dose of 250-300 mg of NAD+ but consult an expert before use.

What to Look for When Choosing NAD+ Supplements

When choosing NAD+ supplements, consider the following factors to ensure you select a quality and effective product:

• Supplement Form: NAD+ supplements may include direct NAD+ or NAD+ precursors (NR-Nicotinamide Riboside and NMN-Nicotinamide Mononucleotide).
• Dosage: Some individuals may not tolerate high doses of NAD+ when starting, so monitor and consult experts regarding this factor.
• Purity: Ensure the purity and quality of the product, check third-party certifications, and verify the origin of ingredients before purchase.
• Brand Reputation: Research the brand's history and consumer reviews to determine the reliability of the brand and its NAD+ supplements.

Conclusion

NAD+ supplementation can offer various health benefits, such as improved mood, increased energy, and better protection for skin, neurological health, cardiovascular health, and metabolism. However, NAD+ supplementation can also cause side effects if not used correctly or taken in excess. If you plan to use NAD+ supplements, this article aims to be helpful, but remember to consult a doctor before use.