Is NAD Plus Worth Taking? A Comprehensive Look at the Science and Claims

December 28, 2025 •

5 min read

NAD+ levels in the body are known to naturally decline with age, dropping by approximately 50% every two decades. This fundamental biological process has fueled intense interest in supplements aimed at restoring these levels. But amidst the marketing hype and celebrity endorsements, a critical question remains: is NAD Plus worth taking for tangible health benefits?

Quick Summary

An examination of NAD+ supplementation, including what the research says about its potential benefits for energy and aging. It covers the different supplement forms, common side effects, and how natural lifestyle changes can also support cellular health. The article weighs the evidence against the promises to provide a balanced perspective.

Key Points

NAD+ levels decline with age: This natural drop is linked to reduced cellular energy, metabolic function, and DNA repair, contributing to age-related decline.
Supplements use precursors, not pure NAD+: Oral NAD+ supplements contain precursors like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN), which the body converts into NAD+.
Animal research shows promise; human data is limited: While animal studies suggest significant anti-aging benefits, human clinical trials are less conclusive and require further investigation.
Side effects are generally mild, but risks exist: Common side effects include nausea and headaches, but higher doses or IV therapy can lead to more serious issues like elevated liver enzymes and interactions with other medications.
Natural methods are effective and safe: Lifestyle changes like regular exercise, intermittent fasting, and consuming a diet rich in B3 vitamins are proven ways to naturally boost NAD+ levels.

What Exactly is NAD+?

Nicotinamide adenine dinucleotide, or NAD+, is a vital coenzyme found in every cell of the body. It plays a central role in numerous fundamental biological processes, including:

Energy Production: It is essential for converting the food we eat into cellular energy (ATP).
DNA Repair: It aids in repairing cellular damage, including damage to our DNA caused by factors like UV radiation.
Metabolism: It helps regulate metabolic function.
Sirtuin Activation: It is a required fuel for sirtuins, a class of proteins often referred to as 'longevity proteins' due to their role in cellular health and gene regulation.

The age-related decrease in NAD+ is linked to a decline in these crucial cellular functions, contributing to common signs of aging such as reduced energy, cognitive decline, and metabolic issues.

The Promise vs. The Precursors

Unlike many supplements, pure NAD+ is not orally bioavailable; it is an unstable molecule that is broken down in the digestive system. Instead, supplements contain NAD+ precursors—compounds that the body can use to synthesize its own NAD+. The two most popular precursors are:

Nicotinamide Riboside (NR): A form of vitamin B3 that is phosphorylated into NMN and then converted to NAD+.
Nicotinamide Mononucleotide (NMN): One step closer in the salvage pathway, converted directly into NAD+.

Comparing NMN and NR

While both NMN and NR are effective at increasing NAD+ levels, their differences in molecular structure, absorption mechanisms, and research history influence their perceived advantages and availability.


Feature	Nicotinamide Riboside (NR)	Nicotinamide Mononucleotide (NMN)
Pathway to NAD+	Converted to NMN, then to NAD+.	Converted directly to NAD+ inside the cell.
Absorption	Smaller molecule, thought to enter cells via specific transporters.	Recent research in mice identified a dedicated transporter (Slc12a8), though this pathway is still being understood in humans.
Research Status	Extensive human clinical trials supporting safety and efficacy.	Strong animal data; human trials are more recent and growing.
US Regulatory Status	Currently available as a dietary supplement.	Removed from the dietary supplement market by the FDA as it's under investigation as a new drug.
Cost	Can be more affordable, depending on the brand.	Varies widely; often associated with higher-end, longevity-focused products.

Evidence: Animal Studies vs. Human Trials

Decades of research, particularly in animal models, have demonstrated the potential of NAD+ supplementation. In mice, boosting NAD+ levels has shown a range of impressive results, including improving cardiovascular function, reversing metabolic conditions, and increasing muscle endurance. These findings have fueled the excitement surrounding NAD+ as a potential anti-aging intervention.

However, it is crucial to note that findings in animal studies do not always translate to humans. Human clinical trials are still in relatively early stages, often limited by small sample sizes. While some studies show promising results—such as improved fatigue in older adults or a reduction in inflammatory markers—the evidence is not yet conclusive enough for experts to widely recommend it for general anti-aging purposes. For individuals with specific conditions, particularly those linked to low NAD+ levels like certain metabolic disorders or chronic fatigue, the benefits may be more pronounced.

Risks, Side Effects, and Safety Concerns

For most healthy individuals, oral NAD+ precursors like NR are considered generally safe and well-tolerated at recommended dosages. Common, typically mild, side effects can include:

Nausea
Headaches
Dizziness
Stomach upset
Fatigue

High doses or rapid intravenous (IV) administration carry more significant risks. IV NAD+ has been associated with flushing, nausea, muscle cramping, and in rare cases, more severe allergic reactions. Experts, such as those at Stanford's Longevity Center, often advise caution with IV therapy.

Certain groups should be particularly cautious or avoid NAD+ supplementation:

Individuals with a history of cancer: Some animal studies suggest high doses could enhance tumor growth.
People with liver conditions: High doses may cause elevated liver enzymes.
Those on specific medications: NAD+ supplements can interact with blood thinners, blood sugar-lowering medications, and antidepressants.

How to Boost NAD+ Naturally

Before considering expensive or unproven supplements, many people can support their NAD+ levels through natural, evidence-based lifestyle changes. These methods come with fewer risks and a host of other health benefits.

Lifestyle Strategies

Regular Exercise: Both resistance training and high-intensity interval training (HIIT) have been shown to boost the body's natural NAD+ production.
Intermittent Fasting: Periods of fasting can activate cellular repair pathways that promote NAD+ synthesis.
Heat Exposure: Practices like sauna use can activate protective cellular mechanisms and potentially increase NAD+ availability.
Adequate Sleep: Proper sleep helps regulate the circadian rhythm, which in turn influences NAD+ levels.

Dietary Choices

Consuming a diet rich in foods containing NAD+ precursors, specifically vitamin B3 in its various forms, is another natural approach. Good sources include:

Niacin (B3): Found in chicken breast, tuna, crimini mushrooms, and peanuts.
Tryptophan: This amino acid can be converted into NAD+. It is found in turkey, oats, and seeds.
Other sources: Foods like avocados, green vegetables, and whole grains also contribute.

Conclusion: Is It Worth It?

The question of "Is NAD Plus worth taking?" has no simple yes or no answer. For individuals dealing with specific age-related conditions or who have known low NAD+ levels, supplementation with precursors like NR or NMN may offer some benefit, though human research is still maturing. However, for a healthy person hoping to reverse aging, the evidence is limited, and experts express caution. The best approach for most people is to focus on natural methods—exercise, healthy diet, and proper sleep—which are proven to boost NAD+ levels with minimal risk. If you are still considering supplementation, it is crucial to consult with a healthcare provider first, especially if you have pre-existing health conditions or are on other medications. Ultimately, investing in a healthy lifestyle offers a more certain path to supporting cellular function and longevity than relying on expensive supplements alone. For further reading on NAD+ metabolism and its role in aging, the National Institutes of Health provides extensive resources, including research from the PMC.

This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

NAD+ and NADH are two forms of the same coenzyme. NAD+ is the oxidized form that carries electrons, while NADH is the reduced form that has accepted an electron. They work together in a cycle to facilitate cellular reactions and transport energy.

NAD+ levels typically don't start to significantly decline until middle age. For young and healthy individuals, natural methods like regular exercise and a balanced diet are likely sufficient to maintain optimal levels, and supplementation may not provide noticeable benefits.

If you have a history of cancer, you should be extremely cautious with NAD+ supplements and consult your doctor. Some animal studies suggest high doses could potentially promote cancer growth, though this is not confirmed in humans.

The FDA removed NMN from the market as a dietary supplement because it is being investigated as a new drug. This means NMN is no longer legally sold for general health use in the US, pending further extensive testing in humans.

The cost of NAD+ precursors varies widely based on the form, brand, and dosage. Oral capsules typically range from $30 to $150 per month. Intravenous (IV) therapy is much more expensive, costing hundreds or even thousands of dollars for a series of treatments.

Natural methods to increase NAD+ include regular exercise, intermittent fasting, and eating a healthy diet rich in vitamin B3 precursors, found in foods like fish, chicken, whole grains, and mushrooms.

The time to see results can vary. Some people report experiencing an energy boost relatively quickly, especially with IV therapy, but whether that translates to deep cellular benefits is less clear. Effects on metabolic or anti-aging markers may take weeks or months, and individual responses differ based on age and health status.