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A stroll down the supplement aisle can feel a bit like swimming in alphabet soup. You’ve got the usual players like vitamins C, D and E. And these days, trendy newcomers like nicotinamide adenine dinucleotide, or NAD, are also taking up significant real estate on store shelves.
In 2022, the global NAD market was $535.5 million, and it’s expected to balloon to $1.7 billion by 2032, according to Polaris Market Research. With that kind of growing popularity, NAD must have some major benefits — right? To find out, we reached out to experts. Here’s what they had to say.
What is NAD?
Simply put, NAD is an essential molecule found in every cell that our bodies must have to function. “Without it, life stops in seconds,” says David A. Sinclair, Ph.D., a professor of genetics at Harvard Medical School Paul F. Glenn Center for Biology of Aging Research and the author of Lifespan: Why We Age — and Why We Don’t Have To. “NAD is used by the body to carry out chemical reactions involved in processes such as energy production, DNA repair and activating longevity-promoting enzymes like sirtuins.” It’s also linked to your circadian rhythm.
Some studies in mice have found that higher levels of NAD may prevent fatty liver disease, improve kidney function, strengthen muscles, maintain a healthy cardiovascular system, lower inflammation, protect neurons and slow aging. There isn’t enough research on humans yet to say that increasing the amount of NAD in your body will result in all of those health benefits, but scientists are exploring the possibilities.
Unfortunately, our level of NAD tends to decline with age — and the amount by which it drops varies by type of tissue, research has found. That’s why some people turn to supplements.
Should you take an NAD supplement?
Right now, testing for NAD levels is not a routine part of health care and there’s no established recommended daily intake. That said, there are ways to evaluate the amount of NAD you have. “High-functioning organs like the brain, heart, liver and muscles require greater amounts of NAD,” says Toby Amidor, M.S., R.D., C.D.N., F.A.N.D., a nutrition expert and partner with Niagen Bioscience, which sells NAD products. “While direct measurement in these tissues typically requires biopsies or advanced imaging like MRIs, a less invasive way to assess overall NAD status is through blood testing.”
Sometimes, how your body feels is the best indicator that something is amiss. “Fatigue, brain fog and metabolic slowdown could be signs that your NAD levels are declining,” says Sinclair. Of course, many other things can cause those symptoms as well so if you’re feeling off and think low levels of NAD could be a contributing factor, talk to your physician.
However, the NAD molecule itself is so large and unwieldy that it’s difficult for the body to use when taken as a supplement. “Supplements called NAD boosters typically contain either NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside),” says Sinclair. “The body uses NR to make NMN, which is then converted to NAD.”
You might think you could save your body a little effort if you gave it NMN instead of NR, but you may not find NMN in stores. Because pharmaceutical companies started looking into NMN as a potential drug, the FDA banned its sale as a dietary supplement in the U.S. in 2022. The Natural Products Association (NPA) then filed a lawsuit against the FDA and in 2024, a federal court ruled that the FDA couldn’t take unauthorized punitive action against NMN vendors for the time being so it’s still sold by some companies.
Can you get NAD from the food you eat?
“While we don’t absorb NAD directly from food, our bodies can produce it from specific nutrients found in whole foods,” says Serena Poon, C.N., C.H.C., C.H.N., a certified nutritionist and founder of the wellness brand Serena Loves. Here are some strategies for obtaining NAD precursors through food:
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MNM: “Broccoli and green beans are especially rich in NMN,” says Poon. “Beetroot, cucumber peel, spinach, carrots, scallions and collard greens are also valuable sources.”
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NR: “For NR, top choices include wild chicory, bananas, oranges, avocados, leeks, cilantro and purple taro,” says Poon.
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Niacin/vitamin B3: “Niacin-rich foods — like mushrooms, sunflower seeds, peanut butter, brown rice, sweet potatoes, oats, quinoa and green peas — support NAD production,” says Poon. Fish and poultry also contain niacin, adds Amidor.
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Tryptophan: “Tryptophan, an amino acid that converts into niacin, is found in pumpkin seeds, lentils, tofu, tempeh, chickpeas almonds and cashews,” says Poon.
“It’s also worth noting that preparation matters,” says Poon. “Steaming is an ideal cooking method for preserving NMN in foods like green beans and beets, while NR is more heat-sensitive, so enjoying certain fruits and leafy greens raw can help maintain their potency.” Just keep in mind that it’s probably not possible to eat enough food to bring NAD levels up to youthful levels, according to Sinclair.
Are there any lifestyle habits that can boost NAD?
Research suggests that short bursts of hot or cold exposure (such as in a sauna), a diet that’s not high in fat or sugar, exercising and cutting calories may help increase NAD in your body. However, these methods aren’t recommended for everyone, and they may not lead to a meaningful long-term difference in NAD levels so many people depend on NAD booster supplements instead.
How to choose an NAD booster
First, talk to your doctor to make sure they think it’s a good idea for you to supplement with NAD. “There are a few ways to elevate NAD, including oral capsules and IV or injection therapy,” says Amidor. “It’s important to remember that supplementing or infusing with NAD directly is not efficient or as effective to raise NAD. Although NAD IV is popular amongst celebrities and athletes, it can take hours and induce severe side effects, such as nausea, headache and diarrhea.” If your doctor gives you the green light and recommends a dosage, here are some tips to consider when selecting an oral supplement to increase NAD levels:
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“Look for the most well-studied and bioavailable forms: nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN),” says Poon. “These have been shown to effectively raise NAD levels and support cellular health.”
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“Check for third party certifications, testing and evidence of clinical research,” says Amidor. The FDA regulates dietary supplements but doesn’t approve them all before they are sold. “As a result, product quality and safety becomes the responsibility of the manufacturers, but not all companies take this seriously,” adds Amidor. U.S. Pharmacopeia (USP) and NSF International are two reputable third-party testing organizations. You can also request a Certificate of Analysis from the manufacturer, Poon says.
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“Avoid vague ‘proprietary blends’ or ‘extracts,” suggests Sinclair. You should know exactly what you’re ingesting and these extras really are not needed in an NAD booster.
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