The Best NAD+ Supplements for Longevity, Skin Health, Energy, and More

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Top-shelf supplements like NAD+ are no longer only available via IV in the arms of the most-followed Instagrammers. The energy-inducing, cell-nourishing supplement can just as easily make its way from your digital cart to your medicine cabinet.

There are a variety of goals and reasons to take NAD+, or in most cases, its precursors that play a role in creating the molecule. You may be focused on overall longevity and cellular health , while other people depend on NAD+ for help with regulating their sleep-wake cycle and keeping themselves energized. You can even try taking NAD+ to boost skin cell turnover to reduce age and sun spots.

However, there are some misconceptions out there about NAD+ and the best forms and dosages to take it. Nutrition experts set the record straight on the supplement, below.

Best NAD+ Supplements at a Glance

Best Overall: Tru Niagen NAD+ Supplement, $49
Best Gluten-Free NAD+ Supplement: THORNE NiaCel 400 NAD Supplement, $70
Best Anti-Inflammatory NAD+ Supplement: Life Extension NAD+ Cell Regenerator and Resveratrol Elite, $44
Best Value: PartiQlar Nicotinamide Riboside (NR) 500mg, $45
Best for Skin Health: ELYSIUM Basis NAD Plus Supplement, $60
Best Vegan NAD+ Supplement: Peak Performance Nicotinamide Riboside NR Supplement, $20
Best NAD+ Powder: Renue by Science Nicotinamide Riboside Powder, $79
Best Liquid NAD+ Supplement: AMENQ Health NAD Supplement, Liposomal NAD Nicotinamide Riboside Resveratrol 900mg, $25

What Is NAD+?

NAD+, also known as nicotinamide adenine dinucleotide, is a molecule that is mostly found in the mitochondria, or energy centers of the cells in the body. It’s a coenzyme that helps cells with metabolism, energy production, and DNA repair, explains registered dietitian nutritionist Lena Bakovic, MS, RDN, CNSC.

“Some studies indicate that increasing NAD+ levels might offer anti-aging benefits, such as enhanced cellular function and decreased oxidative stress, and may also support fertility,” adds Bakovic. There still needs to be more research done on supplementing NAD+ in humans though. Often, the key is to supplement one of NAD+’s precursors, such a molecule called nicotinamide riboside, or NR, that can help the body more naturally make more NAD+ in cells (more on that later).

Do NAD+ Supplements Work?

If you shop carefully, yes, NAD+ supplements can work for you. The most effective way to take NAD is not necessarily injecting the molecule itself, which award-winning registered dietitian Toby Amidor, MS, RD, CDN, F.A.N.D, says is “too large to cross into the cell.” However, the precursor molecules that the body converts into NAD+, like nicotinamide riboside (NR), may be most efficient, because they’re smaller and can directly cross into the cell barrier in order to be absorbed, she adds.

These are some of the main benefits of NAD+ supplementing:

1. 1. Longevity and anti-inflammation. Because of its ability to boost cell health and potentially reduce oxidative stress in cells, supplementing with NR can potentially calm age-related metabolic stress and inflammation, especially those associated with Parkinson’s, Alzheimer’s, cardiovascular disease, and long COVID, conditions tied to metabolic stress and inflammation, explains Amidor. New research says that taking NR regularly can increase NAD+ levels by 140%.
2. 2. Immune health. Especially if you have a chronic inflammatory condition affecting the immune system, like an autoimmune disease, more NAD+ can be a life-saver for immune cells. Amidor points out a 2018 study showing that NR helped reduce certain inflammatory markers associated with chronic conditions.
3. 3. Brain boost. Making enough NAD+ is important to all the cells in your body, and can especially play a role in brain health. Remember mitochondria, the “powerhouses” of the cell? They’re key to brain cell energy, which supports focus, memory, and mental clarity, emphasizes Amidor. In a similar way, NAD+ can support the heart so that it has sufficient energy to keep working properly.
4. 4. Healthy skin. Your skin cells initiate a process of turnover (out with the old skin cells, and in with the new) for your skin layers, and NAD+ is involved. NR specifically supports skin cells in renewing themselves for improved elasticity, skin hydration, and resilience to UV-related sun damage, Amidor points out.
5. 5. Extending ovarian health. Some people turn to NAD+ precursors for fertility purposes because it may work to improve egg cell quality and the process of implantation in the uterus. It also has the potential to protect ovarian health as the ovaries age, adds Amidor.

What to Look for in NAD+ Supplements

One of the most important distinctions to make when looking for NAD+ supplements is to identify the precursor, which should be clearly labeled on the supplement bottle’s label, says Amidor. Ideally, you should look for nicotinamide riboside (NR). Amidor also adds to keep an eye out for third-party testing: The package should indicate that it’s been tested by something like National Sanitation Foundation (NSF) or the U.S. Pharmacopeia (USP) so that it’s as safe and effective as possible.

What to Avoid in NAD+ Supplements

When shopping for NAD+ supplements, steer clear of the letters NMN. It stands for another precursor to NAD+ that takes an extra step to enter the cell, which renders it less effective, explains Amidor. NMN is also not considered a dietary supplement as of 2023, and is not considered legal to market, she adds.

You also should be skeptical of products that list NAD+ as the active ingredient on the bottle. There’s not enough proof that NAD+ itself is bioavailable enough to be absorbed by the body, so supplementing with NR is your best bet, Amidor advises.

Look out for any ingredients you’re not necessarily familiar with, warns Bakovic. That includes unnecessary fillers or additives like salts, sugars, or binders like acacia gum. Third-party testing on the bottle should confirm that there aren’t fillers.

How to Take NAD+ Supplements

Most over-the-counter NAD+ precursor supplements will have a daily dosage of around 300 milligrams. 1,000 milligrams is typically the highest dose available, and is also safe to take, says Amidor. However, like any supplement, you should check in with your healthcare provider before taking NAD+ precursors in any dose, especially if you’re taking any other medications, recommends Bakovic.

Another suggestion both dietitians offer is taking the supplements with a full, nutritious meal and glass of water to minimize any stomach upset. “It’s incredibly important to understand that NAD+ supplementation should be used in tandem with a healthy lifestyle; that is, exercise and nutrition, including a well-balanced diet,” adds Amidor.

Best NAD+ Supplements