If you're diving into the world of health and wellness, you’ve probably heard of NAD+. It's a molecule that's become a trending topic in longevity research, energy metabolism, and anti-aging conversations. 

NAD+ stands for nicotinamide adenine dinucleotide, and it plays a vital role in how our cells generate energy and repair themselves. The catch is that as we get older or experience stress, our NAD+ levels naturally drop. That's why many people are interested in supplements and lifestyle changes to help keep their cells functioning well.

In this guide, we’ll break down what NAD+ is, the science behind popular supplements like NMN and NR, the benefits they may offer, how to choose the right product for your needs, and evidence-based ways to increase NAD+ levels naturally.

What Is NAD+?

NAD+ is a vital coenzyme found in every cell of our body. It plays an important role in our health, such as:

• Energy production: NNAD+ helps carry electrons during processes like glycolysis and the Krebs cycle, which are essential for turning the food we eat into ATP, the energy our cells use.

• Cell Repair and Signaling: NAD+ also supports DNA repair and gene regulation by serving as a cofactor for enzymes such as sirtuins and PARPs.

However, as we age or deal with stress, lack of sleep, or metabolic issues, our NAD+ levels tend to drop. This decline can lead to less energy, slower DNA repair, and may contribute to age-related health problems.

NAD+ supplementation helps restore these levels, potentially reversing some of these effects and enhancing overall vitality.

NAD+ Supplementation: What the Studies Show

NAD+ supplementation does not work like a stimulant that gives you an instant energy boost. Instead, it supports the biological systems that allow your cells to produce energy efficiently.

Most clinical trials focus on NAD+ precursors such as NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside). These compounds enter the body and are converted into NAD+ through the salvage pathway, increasing measurable NAD+ levels in the bloodstream within weeks.

Benefits of NAD+ Supplements

In human studies lasting 8 to 12 weeks, supplementation with NMN or NR has been shown to:

• Boost circulating NAD+ concentrations, which helps improve how our cells produce energy and work. This enhances overall energy and physical performance.

• Support markers of mitochondrial function. A review of clinical trials indicated that NMN supplementation could raise blood NAD+ levels over 10 to 12 weeks with minimal side effects.

• Improve certain metabolic indicators, including insulin sensitivity in select populations. 

It is important to note that while raising NAD+ levels is measurable, long-term disease prevention and lifespan extension in humans remain under investigation. Supplementation should be viewed as a cellular support strategy rather than a guaranteed anti-aging intervention.

Types of NAD+ Supplementation

Most NAD+ supplements available are precursors that our bodies can convert into NAD+.

Why? Taking NAD+ supplements on their own is not very effective because the molecule is large and poorly absorbed through the digestive tract. It also cannot easily enter cells intact, making direct NAD+ supplements less bioavailable.

The two most well-researched NAD+ precursor supplements are:

1. Nicotinamide Mononucleotide (NMN)

NMN is a nucleotide and a direct precursor to NAD+. Studies suggest that taking NMN can safely increase NAD+ levels in humans and may help with metabolic health and even improve physical performance.

2. Nicotinamide Riboside (NR)

NR is a form of vitamin B3 that our cells can turn into NAD+. It has been studied extensively in human trials and is known to be effective and well-tolerated for raising NAD+ levels.

3. Other NAD+ Related Compounds

There are also a couple of other related compounds:

• Niacin (vitamin B3) is an older source of NAD+ with established safety but can cause side effects, such as flushing, at high doses.

• Nicotinamide (niacinamide) is a form that helps make NAD+ but can interfere with certain pathways if taken in large amounts.

These precursors are typically delivered in oral capsules or powders.

NMN vs NAD vs NR

There are differences between NMN, NAD, and NR. They all lie in absorption, mechanism, and research depth. Here’s a simplified side-by-side comparison:

For most individuals, precursor-based supplementation, such as NMN or NR, is considered more biologically practical than taking NAD+ directly.

How to Choose the Right NAD+ Supplement For You

1. Prioritize Quality and Testing

When choosing a NAD+ supplement, select options that are tested for purity and potency. This ensures they really contain what they say they do. Niagen Bioscience's Market Surveillance Program found that many commercial NAD+ products fail to meet label claims.

2. Choose Precursors Over Direct NAD+

Current evidence shows that NR and NMN are more effective at raising NAD+ levels than direct NAD+ forms.

3. Consider Your Health Goals

When thinking about your health goals, consider how supplements like NR or NMN might support your energy and cellular health, especially when paired with good lifestyle habits. New studies suggest these supplements may also support metabolism, but the results aren't definitive. It's always a good idea to talk to your healthcare provider about what might work best for you.

4. Safety First

Supplements are not regulated like drugs, so consult with a doctor, especially if you have chronic health issues, a history of cancer, or if you’re pregnant.

How to Boost NAD+ Naturally?

Supplements aren’t the only way to raise your NAD+ levels. Here are natural ways you can boost your NAD+:

• Exercise: Regular physical activity stimulates enzymes involved in NAD+ production and mitochondrial health.

• Balanced diet: Eat foods rich in vitamin B3 (niacin) and tryptophan, like poultry, fish, legumes, and whole grains. These foods provide the building blocks for NAD+.

• Sleep and stress management: Chronic stress and poor sleep can speed up the decline of NAD+. Prioritizing quality sleep and stress relief can help your body repair itself on a cellular level.

Read more: How to Live Longer: 90% of Longevity Is Influenced By Your Lifestyle

Start NAD+ Supplements With Data

Before starting any NAD supplement, it helps to understand your baseline health. Factors such as your metabolic status, inflammation, nutrient levels, liver health, and hormonal balance influence how your body makes and uses NAD+. Without blood testing, taking NAD+ supplements will feel like guessing the effects.

At Mito Health, we take a precision approach. Our comprehensive lab testing looks at over 100 biomarkers related to metabolism, inflammation, mitochondrial health, and biological aging. This gives you a clear picture of how your body is functioning at the cellular level.

With personalized consultation, we help you:

• Identify any nutrient gaps that might be holding back your NAD+ production

• Check your metabolic health markers tied to energy function

• Assess signs of biological aging

• Determine whether NAD+ supplementation is right for you

• Build a personalized health plan that includes your lifestyle, nutrition, and evidence-based supplements

Remember, NAD+ supplementation is not a shortcut to getting healthier. It is just one part of a larger strategy for longevity. When combined with tracking your biomarkers, proper dosing, and expert guidance, it becomes a targeted approach rather than following a longevity trend.

If you’re considering NAD+ supplements, start with clarity. Get tested at Mito Health to understand your body and optimize with confidence. Check out Mito Health’s comprehensive blood testing today to start your personalized NAD+ supplementation strategy.

Frequently Asked Questions

• What is NAD+ and why is it important?

NAD+ is a coenzyme that helps with energy production in cells and DNA repair. It decreases as we age, which can affect our metabolism and overall cellular health.

• Can NAD+ supplements really boost energy?

Yes. NAD+ precursors such as NMN and NR can increase NAD+ levels, supporting energy metabolism, though results can vary from person to person.

• What’s the difference between NMN and NAD+ supplements?

NMN is a precursor that your body turns into NAD+. Direct NAD+ supplements don’t absorb well, which is why precursors are usually more effective.

• Are NAD+ supplements safe?

Yes. Studies show that NMN and NR are safe for healthy adults when taken in the recommended doses. However, long-term effects are still under research.

• Can I boost NAD+ naturally without supplements?

Yes. You can enhance your NAD+ levels by exercising regularly, getting enough sleep, managing stress, and eating foods rich in vitamin B3 (like niacin) and tryptophan.

Resources:

1. https://doi.org/10.1016/j.cmet.2015.05.023

2. https://doi.org/10.1016/j.exger.2020.110888

3. https://doi.org/10.3390/nu12061616

4. https://www.aboutnad.com/blogs/blog/why-you-can-t-take-nad-directly-and-the-best-precursor-to-boost-nad-effectively

5. https://doi.org/10.3389/fnut.2022.868640

6. https://doi.org/10.3390/nu14193889

7. https://s205.q4cdn.com/770776702/files/doc_downloads/MarketSurveillance/2025/05/Quantitative-Analysis-of-NAD-Consumer-Products-May-2025.pdf

8. https://doi.org/10.1038/s41580-020-00313-x