The latest wellness craze sweeping platforms like TikTok centers on NAD (nicotinamide adenine dinucleotide) supplements, promising anti-aging effects and enhanced vitality. While experts acknowledge potential benefits, particularly for skin health, these supplements are not a magic bullet. The science is still developing, and hype often outpaces proven results.
What Exactly Is NAD?
At its core, NAD is a vital coenzyme involved in energy metabolism within cells. As Dr. Michele Green, a cosmetic dermatologist, explains, NAD “plays an essential role in metabolism and energy creation within the body,” facilitating reactions that break down sugars and other molecules into usable energy. It also aids in DNA repair and maintaining overall cellular health. This makes NAD critical for functions ranging from collagen production to cognitive function.
NAD levels naturally decline with age, potentially dropping by 50% by middle age. This decline is linked to oxidative damage, reduced energy production, and visible signs of aging like wrinkles and loss of skin elasticity. Maintaining healthy NAD levels could, in theory, slow these processes.
Boosting NAD: Supplements vs. Lifestyle
The most common approaches to increasing NAD involve supplementation with precursors like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN). NR is a direct precursor to NAD, while NMN requires conversion into NR before cells can utilize it. Both have shown some anti-aging potential in studies, though it’s unclear which is superior.
Beyond pills, NAD injections or IV infusions deliver the coenzyme directly into the bloodstream for more immediate effects, though evidence supporting their superiority over supplementation remains inconclusive.
However, lifestyle changes can also boost NAD naturally:
- Diet : Consuming foods rich in B vitamins (whole grains, dairy, eggs, leafy greens) and molecules that promote NAD production (fish, mushrooms) can help.
- Intermittent Fasting & Calorie Restriction : These practices stimulate pathways that increase NAD production.
- Exercise : High-intensity workouts, such as HIIT, may also boost NAD levels.
The Reality Check: Supplements Aren’t a Cure-All
Despite the buzz, experts caution against overblown expectations. While some evidence suggests benefits for skin quality and vitality, NAD supplements aren’t a miracle cure for aging. More rigorous research is needed to confirm tangible improvements in skin aging, energy levels, or cognitive function. Some experts even suggest the hype may be largely unfounded.
Potential side effects include muscle pain, fatigue, and headaches, though supplements are generally well-tolerated in moderation. Excessive intake could be harmful, underscoring the importance of medical guidance before starting supplementation.
Ultimately, a holistic approach—including a nutritious diet, regular exercise, and smart lifestyle choices—remains the most reliable path to healthy aging. While NAD supplements may hold future promise, they shouldn’t replace established wellness strategies.
