5 Best NAD Supplements To Support Your Longevity + Expert Tips

Adopting a routine for healthy aging seems simple enough: eat a nutrient-dense diet, get plenty of movement, foster connections with others, and minimize stress.

NAD+ or nicotinamide adenine dinucleotide is a coenzyme found in all living cells. The molecule plays a key role in mitochondrial function1—the powerhouse of the cell that's responsible for turning food and oxygen into energy. 

This essential cellular component is involved in more than 500 enzymatic processes in the body, and without it, life as we know it simply doesn't exist. But as part of the normal aging process, our NAD+ levels start to decline in our 30s.

When these levels dip, it can have a noticeable impact on our bodies, explains cardiologist and longevity expert Anmol Kapoor, M.D. 

"This coenzyme is a key ingredient that helps with cell metabolism, DNA repair, and cell resilience. As we all age, the level of NAD+ present within the cell level goes down," explains Kapoor. "It delays the DNA repair process, and cells become less resilient to stressors." 

The immediate impact of these underperforming cells is a noticeable lack of energy—but these underperforming mitochondria are also linked to various age-related health concerns. 

Increased interest in NAD+ has fast-tracked research into the potential benefits of supporting NAD+ levels.

While animal research is promising—with studies showing healthy levels of NAD can enhance metabolism, boost memory, and support a healthy lifespan—scientists are actively working to understand the impact on humans.*

Here's what animal and human research suggests so far:

1. Support cognitive function and boost memory*

Low NAD levels impair your mitochondrial function, which prevents your brain from getting the essential energy it needs, per Harvard scientist and NAD expert Andrew Salzman, M.D. As a result, supporting healthy NAD+ levels should help boost cognitive health, including memory and focus. 

Animal research found that NMN supplementation boosted learning and memory in aged mice, with similar findings for NR.* These findings have made NAD+ precursors a promising way to promote cognitive health as we age.*

2. Promote metabolic health & promote healthy blood sugar levels*

Animal research on mice found that increasing your NAD+ levels with NR2 can support metabolism and weight maintenance (even with a high-fat diet)—but researchers haven't yet duplicated the results in humans.*  

Proteomic analysis of NMN shows more promise; the precursor induces metabolic rewiring to promote blood sugar balance (which aligns with animal research).*

3. Boost energy and promote physical performance*

A six-week clinical trial found NMN supplementation (300 mg/day) increased aerobic capacity during exercise training, likely due to the enhanced use of oxygen by skeletal muscle.*

While preclinical research is still underway to show how NR supplementation impacts physical performance in humans, animal research found NR supplementation improves endurance capacity by up to 80% in mice.*

4. Encourage cardiovascular health*

NAD+ precursors have been shown to promote heart health by supporting proper blood vessel function and maintaining a healthy balance of oxidation in cells.* Specifically, NR supplementation restored myocardial NAD+ levels in mouse models, which helps support long-term cardiovascular health.*

5. Promote longevity*

NMN administration in aged mice found that addressing the body's natural NAD+ depletion could boost longevity by supporting cognitive and skeletal health3—which could boost overall longevity.*

NAD+ supplements are formulated to support healthy NAD+ levels—but it's not as simple as taking nicotinamide adenine dinucleotide.

"NAD itself cannot be swallowed and expected to cross the gut into the blood and get into our cells," explains Salzman. 

First off, NAD+ is too large5 to enter your cells. Your body has to break down the molecule, transport the pieces into your cell, and then put the coenzyme back together. Additionally, Kapoor explains that NAD has low bioavailability and struggles to get past the gut.

"That's why we need precursors, like NMN and NR, which use nature's own transport system to get into our cells," Salzman adds. 

While there are a handful of NAD+ precursors—such as nicotinic acid (NA), nicotinamide (NAM), nicotinamide riboside (NR), and nicotinamide mononucleotide (NMN)—we're still in the early stages of understanding exactly how these precursors interact with our body. Some evidence suggests each precursor has its own specialized purpose (which explains why not all NAD+ precursors6 can increase NAD+ levels).

So, what precursors can you trust? Early research points to nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) as good options.

NMN (nicotinamide mononucleotide) is a precursor to NAD+, and preclinical research shows that it uses a special transporter protein, called SLc12a8, to enter the cell. This transporter acts as a "shuttle" that recognizes NMN and creates a pathway for it to cross the membrane and enter the cell. Once inside, NMN is rapidly converted into NAD, fueling critical cellular processes.

When searching for an NAD+ supplement, you'll come across three main at-home delivery systems: oral, liposomal, or sublingual.