Thinking of Buying an NAD Supplement? Read this first.
NAD supplements are the latest anti-ageing cash grab. Clinics push $500 IV drips, influencers hype capsules, and supplement companies promise sharper brains, stronger muscles, and eternal youth. But strip away the marketing? The science says: almost nothing.
What is NAD?
NAD (nicotinamide adenine dinucleotide) is a molecule in every cell, crucial for energy, DNA repair, and ageing-related processes. As we get older, NAD levels drop. But here’s the kicker: a decline in NAD is correlated with ageing and disease, not proven to cause it. Supplement marketers conveniently skip that detail.
Can Supplements Help?
You won’t find NAD itself on the shelf, as it isn’t absorbed well in capsule form. Instead, supplements use precursors that the body turns into NAD.
NMN (nicotinamide mononucleotide): Found in small amounts in foods like broccoli and avocado. Animal studies look positive, but human studies show only modest effects so far.
NR (nicotinamide riboside): Approved in both Australia and the US. It boosts NAD levels, but human trials show very limited benefits, with a 2023 review finding results often exaggerated.
IV NAD therapy: Direct infusion bypasses digestion but is costly, uncomfortable, and lacks strong evidence.
What Does the Research Say?
Human studies consistently show that NMN and NR can raise NAD levels. The better question is what happens next.
Metabolic health: Minimal improvements in insulin sensitivity, blood sugar or cholesterol.
Cognitive health: Animal studies look promising, but human trials haven’t shown meaningful results.
Muscle function: A review of 10 clinical trials in older adults found little evidence for stronger muscles or better physical performance.
Gut health: Supplements may boost beneficial bacteria, but so do many common foods rich in prebiotics at a fraction of the price. Think garlic, oats & asparagus as an example.
Most trials are small, short-term, and underpowered. At this stage, the benefits simply don’t match the hype.
Want To Read More on the Evidence?
Science Advances 2023 Review – Nicotinamide Riboside Supplementation in Humans
What it found:
Reviewed 25 clinical trials on nicotinamide riboside (NR).
NR consistently raised NAD levels in humans.
However, very few studies showed meaningful clinical benefits.
The review highlighted an “unfortunate tendency to exaggerate” results, meaning the actual health impacts are likely overstated.
Takeaway: NR boosts NAD but hasn’t delivered strong evidence for anti-ageing or health improvements in people.
Nutrients 2024 Review – NMN/NR and Muscle Function
What it found:
Looked at 10 clinical trials in older adults using NMN or NR.
Supplements increased NAD levels but had little to no effect on muscle strength, function, or physical performance.
Possible that exercise is needed alongside supplementation for benefits, since most trials did not include it.
Takeaway: On their own, NMN and NR don’t appear to improve muscle function, even in older groups who should benefit the most.
A Proven Alternative: Exercise
There is one powerful way to increase NAD naturally: exercise. When your body needs more energy, it makes more NAD. Unlike supplements, exercise has overwhelming evidence for improving heart, brain, and muscle health and reducing age-related decline.
The Bottom Line
NAD precursors like NMN and NR can raise NAD levels, but translating this into real anti-ageing or performance benefits is unproven. For now, the research is underwhelming.
If you want to support long-term health, you’ll get far more return by focusing on the basics:
Exercise regularly
Eat a nutrient-rich diet
Get quality sleep
Those three beat any NAD supplement, every single time. And they’re free.