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Boosting NAD levels — such as through food or high-quality supplements like a combination of NMN and Resveratrol — is a hot topic.
NAD boosters (aka NAD+) have gained massive interest because experts have linked their decline in our bodies to aging and age-related medical conditions. Although research into NAD and aging is still in its early stages, several animal and human studies have shown that NAD levels fall as we age and that replacing or "boosting" levels could have health implications.
Let's get straight into our in-depth guide on NAD boosters.
WHAT IS NAD?
NAD, or Nicotinamide Adenine Dinucleotide, is a vital molecule found in all living organisms. It plays a key role in metabolism, energy production, and DNA repair. NAD also activates sirtuins, enzymes linked to aging. These enzymes help repair DNA and reduce inflammation.
Declining NAD levels are associated with chronic illnesses, including neurodegenerative diseases and cancer. Research shows boosting NAD can improve lifespan and resistance to certain diseases.
WHAT ARE NAD BOOSTERS?
NAD boosters are supplements designed to increase NAD levels in cells. They typically include precursors like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN), both crucial in the body’s process of synthesizing NAD. Another well-known NAD+ booster is Resveratrol, which indirectly raises NAD levels by activating pathways linked to its production.
So, how does this process work?
NAD, or Nicotinamide Adenine Dinucleotide, is made up of three components: Vitamin B3, sugar, and phosphate. Here’s how your body produces NAD:
Vitamin B3 and sugar combine to form a molecule called NR.
NR is then converted into NMN by adding a phosphate group.
Finally, two NMN molecules join to create NAD.
NR and NMN are widely studied because they are direct precursors to NAD. Research has shown that supplementing with NR and NMN can effectively boost NAD levels in both animals and humans. (1)
In addition to these precursors, Resveratrol plays a role as an indirect NAD booster by activating sirtuins, enzymes that enhance NAD production. This multi-faceted approach makes NAD+ boosters a promising tool for supporting cellular energy and healthy aging.
CAN NAD SUPPLEMENTS BOOST NAD LEVELS?
NAD supplements can boost NAD levels. Studies show that supplements like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN) increase NAD levels in both animals and humans. These precursors help the body synthesize NAD, supporting cellular processes related to energy production, DNA repair, and aging.
3 TYPES OF NAD BOOSTERS
Let's examine the three most common NAD-boosting supplements:
NICOTINAMIDE RIBOSIDE (NR)
Scientists first discovered NR in yeast in the early 2000s. After researchers fed NR to yeast samples, the yeast lived 30% longer than average, with scientists linking this longevity to higher levels of NAD. (2)
Since then, scientists have studied NR in numerous animal and human studies, with the NR boosting NAD levels.
These studies showed that doses of around 250 mg to 1000 mg daily had no side effects and were well tolerated by the subjects. (3)
NICOTINAMIDE MONONUCLEOTIDE (NMN)
After your gut absorbs NR, your body distributes it. Then, your cells take it up and convert it into NMN by adding phosphate.
Because the NMN stage follows the NR stage in the production of NAD, and because NMN is the direct precursor to NAD, many scientists believe that NMN is superior at boosting NAD levels.
In other words, the closer you get to NAD, the better. And NMN, being the closest molecule to NAD, is naturally the frontrunner in this race.
Some animal studies have shown NMNs' superiority at boosting NAD. However, it's still a hotly debated topic that needs more research. (4)
The main downside of opting for NMN over NR is that it's much more expensive. From a chemistry perspective, adding the phosphate component to NR costs NMN.
RESVERATROL
We mentioned earlier that NAD+ boosters are gaining interest because they activate sirtuins that resist aging and its associated diseases.
In the early 2000s, one of the first discovered sirtuin activators was Resveratrol, which raised activity 13-fold. Resveratrol partly does this by enhancing NAD production in cells. (5)
Resveratrol is well studied, with 20 years of research compared to NR and NMN. The main problem with Resveratrol is that it's relatively insoluble. This means it doesn't dissolve in water or is absorbed well through the gut. However, the presence of fat mitigates this problem. In other words, if you plan on taking Resveratrol, take it with a meal.
DO NAD BOOSTERS WORK? WHAT RESEARCH SHOWS
The answer to this question is more complex than you might think. The answer depends on what you're specifically asking about.
Do NAD boosters elevate NAD levels? The answer is yes — NAD boosters such as NMN, NR, and Resveratrol boost NAD levels. Studies have measured this in animals and humans. For example, oral administration of NMN shows NAD levels increase by 2 to 3 times. (6)
Do NAD boosters work to slow down aging? The answer is: we don't know yet. In animal studies, boosting NAD levels has positively affected the hallmarks of aging. These include reducing inflammation, enhancing mitochondrial function, and improving insulin sensitivity. (7)
But this doesn't mean it will do the same in humans. Trials are underway to determine whether supplementation with NAD boosters will similarly impact humans. Still, we need concrete evidence.
HOW FAST DO SUPPLEMENTS BOOST NAD LEVELS?
Supplements like NMN and NR boost NAD levels rapidly. NMN reaches peak effectiveness faster, while NR takes 9 to 10 days to maximize NAD levels. Both are effective in quickly enhancing cellular NAD, supporting energy production and anti-aging processes.
ARE NAD BOOSTERS SAFE?
NAD boosters are generally considered safe based on studies with excellent short-term safety profiles. However, their long-term safety remains uncertain due to limited data over extended periods and small sample sizes in clinical trials. Further research is needed to confirm their safety for prolonged use.
HOW CAN YOU BOOST NAD NATURALLY?
Aside from supplements to boost NAD levels, there are other natural methods.
FASTING
Specific fasting regimens are beyond the scope of this article. However, being in a fasted or "low caloric" state activates genes that promote NAD production. Research suggests that when the body experiences adversity, it turns on the longevity genes that repair and restore our cells.
In other words, our genes make more NAD when we are hungry. Sirtuins use this NAD as fuel to carry out their vital functions. Scientists have theories about why this may be. It's all to do with evolution and how insufficient food causes the cells in our body to "hunker down" for the long haul rather than enter a growth phase. (8)
NAD boosters may mimic the fasted state by upregulating sirtuin activity and our natural defense mechanisms.
HIGH-INTENSITY EXERCISE
There are lots of interpretations of what high-intensity exercise means. Studies have shown that any physical activity that raises your heart rate and causes a degree of physical struggle boosts NAD levels via various mechanisms. (9)
High-intensity exercise is particularly effective for boosting NAD levels and activating other genes involved in longevity.
Once again, the idea is that, from an evolutionary perspective, physical stress on the body, such as that associated with high-intensity exercise, triggers the body's genes involved in repair.
Remember that there are risks involved with fasting for too long or exercising too much; everyone has different limits. Speak to your physician before making significant lifestyle changes. People with health conditions should speak to their doctor before trying either.
NAD INTRAVENOUS DRIPS
We mentioned earlier that taking NAD orally doesn't work because the molecule is too large to pass through the gut and into the bloodstream.
Companies offer NAD via an IV drip to bypass this obstacle, and people anecdotally report better levels of energy, endurance, and muscle function.
However, at the time of writing, there are no randomized placebo-controlled trials to prove this, so NAD IV drips may or may not work.
WHAT FOODS BOOST NAD?
Boosting NAD through diet alone may not be practical, as studies show effective doses are far higher than what you can get from food. However, certain foods rich in Vitamin B3, NR, NMN, and Resveratrol can still support overall health.
Here are some NAD-supportive foods to include in your diet:
Oily fish and whole grains for Vitamin B3.
Green vegetables for NR and NMN.
Red or purple fruits and vegetables like grapes, blueberries, and cranberries for Resveratrol.
Peanuts, pistachios, grapes, red wine, cocoa, and dark chocolate as additional sources of Resveratrol.
NAD BOOSTERS: FINAL WORDS
That brings us to the end of our dive into NAD boosters. It's an exciting topic right now, and there's a lot of interest in boosting NAD to slow aging and reduce the burden of age-related diseases.
But it's important to remember that the research into this area is new. No large-scale or long-term studies in humans have proven that NAD-boosting supplements positively affect health.
Thus far, the studies have not raised significant safety concerns but have not been tested long-term on humans. Approach the situation cautiously and speak to your physician.
That said, the research is fascinating. We look forward to updating this article as more evidence from the research community becomes available.
FREQUENTLY ASKED QUESTIONS
What are NAD boosters?
NAD boosters are supplements or compounds designed to increase the body's levels of NAD, which is essential for energy production and cellular repair.
How do NAD boosters work?
NAD boosters provide precursors like NMN and NR or stimulate the body's own production of NAD. This helps maintain cellular functions and potentially slows down aging.
What is the difference between NMN and NR?
NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) are NAD precursors. Still, NMN is a direct precursor, while NR converts to NMN before becoming NAD.
Are NAD boosters safe?
NAD boosters like NMN and NR are generally considered safe for most people, though long-term effects are still being studied.
Do NAD boosters work?
Early studies show that NAD boosters raise NAD levels and improve cellular health and energy metabolism. Still, more human trials are needed to determine their effects on delaying aging.