Unlocking Youth: Do NAD Supplements Really Combat Aging?
NAD supplements are becoming increasingly popular on social media platforms like TikTok for their purported health benefits, including promoting youthful-looking skin. These supplements contain nicotinamide adenine dinucleotide (NAD), a naturally occurring molecule that plays a crucial role in cellular health. While experts acknowledge that NAD can enhance skin quality and overall vitality, they caution that it’s not a miracle solution for aging skin.
As the world of wellness continues to evolve, social media is buzzing with the latest health trends. One such trend is the growing popularity of NAD supplements, which are claimed to offer numerous health benefits, including improved skin appearance. But do these claims hold any truth?
NAD is a molecule found in all living cells, and its supplements have gained significant traction online, with content creators endorsing their positive effects. For example, TikTok creator Drew Reviews stated, “If you feel groggy a lot, if you don’t feel your best, your skin doesn’t look good, NAD supplements are the way to go,” in a widely viewed video.
Similarly, TikToker Megan Heneghan shared her experience after three months of using NAD supplements, saying she achieved “better skin in my 30s than I [had] in my 20s.” As a result of these enticing claims and the boom in online popularity, experts predict that the NAD supplement market could potentially exceed a billion dollars by 2030.
What Is NAD?
According to Michele Green, MD, a New York City-based cosmetic dermatologist, NAD plays a critical role in metabolism and energy production within the body. “When the cells break down sugar and other molecules to create energy, NAD facilitates these reactions,” she explained.
NAD assists in maintaining efficient mitochondrial function, DNA repair, and overall cellular health, noted Sarah Sung, MD, a dermatologist from Seattle. Its importance extends to multiple health aspects, including:
- Collagen Production: NAD is indirectly linked to collagen production, crucial for maintaining skin cell health and repairing damage from UV rays and pollutants.
- Oxidative Damage: Low levels of NAD have been associated with oxidative stress, a significant contributor to skin aging.
- Cellular Energy: Healthy NAD levels are related to increased energy, reduced fatigue, and improved cognitive abilities.
Unfortunately, NAD levels naturally decline with age, possibly dropping by about 50% by middle age, according to Brynna Connor, MD, a family medicine physician from Austin. “This decrease alters the body’s metabolism and can exacerbate the signs of aging,” Green commented.
How Do You Boost NAD in Your Body?
Many individuals seek to boost their NAD levels through supplements, typically available in two primary forms:
- Nicotinamide Riboside (NR): A form of vitamin B3 that acts as a precursor to NAD.
- Nicotinamide Mononucleotide (NMN): A slightly larger molecule that also serves as a building block for NAD.
Both NR and NMN are believed to possess anti-aging properties. However, there is no consensus on which is more effective. Additionally, some people opt for NAD injections or IV infusions, which deliver NAD directly into the bloodstream and may yield quicker results at the cellular level.
“For skin health, the jury is still out on whether injections provide superior aesthetic benefits compared to daily supplementation,” Kopelman added.
There are also natural ways to enhance NAD levels without supplementation or injections. Consider incorporating the following foods into your diet:
- Whole grains
- Dairy products
- Eggs
- Leafy greens
- Fish
- Mushrooms
Moreover, engaging in intermittent fasting and caloric restriction can trigger pathways that stimulate NAD production. Regular exercise, particularly high-intensity workouts like sprint intervals or HIIT, can also promote NAD levels.
NAD Supplements Aren’t Miracle Products
While NAD plays a significant role in bodily functions, experts warn that the benefits of NAD supplements may not be as miraculous as some suggest. “While some evidence hints at benefits for skin quality and vitality, it’s not a miracle cure for wrinkles or sagging skin,” said Kopelman.
Additional research is necessary to accurately determine if NAD supplementation leads to visible skin improvements, enhanced energy, or better cognitive function. According to Green, “NAD supplements may just be a scam.”
However, those curious about NAD supplements can explore their potential, as long as they consult with a healthcare provider beforehand to rule out contraindications, such as allergies to NAD or ingredients in supplements.
A recent review from 2024 found that NAD supplements are generally well tolerated, with side effects including muscle pain, nervous disorders, fatigue, sleep disturbances, and headaches. Monitoring the dosage is crucial as “NAD can also be harmful when taken in excessive quantities,” Sung noted.
In summary, while NAD might not be a cure-all, adopting a healthy lifestyle and a nourishing diet can support skin health as you age. “A well-rounded skincare routine—including sun protection, hydration, and a healthy lifestyle—remains the foundation of anti-aging,” Kopelman affirmed.
