TikTokers are raving about the anti-aging benefits of NAD supplements

NAD Supplements Are the Latest Thing in Anti-Aging—Do They Work? But do these pills really keep your skin looking young? Experts weigh in

TikTokers are raving about the anti-aging benefits of NAD supplements

• A supplement called NAD is trending on TikTok for bringing youthful-looking skin, as well as other health benefits.
• NAD, or nicotinamide adenine dinucleotide, is a naturally occurring molecule that helps with overall cellular health.
• Experts said NAD supplements may benefit skin quality and overall vitality, and are usually safe to try, but they’re not a miracle pill for aging skin.

TikTok and other social media platforms are brimming with wellness fads and advice on how to improve your health. The latest craze is a supplement called NAD, which can supposedly bring youthful-looking skin and other health benefits—but does it really?

NAD, or nicotinamide adenine dinucleotide, is a naturally occurring molecule found in all living cells. But it has gained popularity as a supplement, and online, TikTok creators are singing its praises.

“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,” said creator Drew Reviews in a December video that has since gained 11 million views.

After taking it for three months, TikToker Megan Heneghan told her followers that she now has “better skin in my 30s than I [had] in my 20s.”

And because of these enticing benefits and online popularity, NAD supplements have become big business—a recent analytics report estimated that the NAD supplement market could generate over a billion dollars by 2030.

But do NAD supplements really live up to the hype? Here’s what four doctors had to say about how NAD functions in your body, and what to know before adding these supplements to your daily wellness routine.

So, What Is NAD?

Supplements aside, NAD on its own “plays an essential role in metabolism and energy creation within the body,” Michele Green, MD, a cosmetic dermatologist based in New York City, told Health. “When the cells break down sugar and other molecules to create energy, NAD facilitates these reactions.”

In other words, NAD keeps cells’ mitochondria functioning efficiently, and also helps with DNA repair and overall cellular health, said Sarah Sung, MD, a dermatologist based in Seattle, Washington.

Because it plays such a vital role in all of these cell processes, NAD touches a number of different aspects of our health.

For one, NAD is indirectly related to collagen production, and helps maintain skin cell health, including repairing damage from UV exposure and other environmental pollutants, Hannah Kopelman, MD, a dermatologist at Kopelman Aesthetic Surgery, told Health. Higher levels of available NAD in the body might also help the cells repair themselves, supporting skin firmness, said Sung.

On the other hand, low levels of NAD have been linked to oxidative damage, a key factor in skin aging, Sung told Health. Plus, the depletion of NAD is associated with decreased cellular energy production and impaired DNA repair—factors that contribute to visible signs of skin aging, like wrinkles, fine lines, and loss of elasticity, Kopelman explained.

Healthy NAD levels have also been linked to higher energy production, less fatigue, and better cognitive function, too.

Unfortunately, NAD levels do naturally decrease as we get older, Green said. In fact, they may drop by about 50% by the time people reach middle age, Brynna Connor, MD, a family medicine physician based in Austin, Texas and healthcare ambassador for NorthWestPharmacy.com, told Health.

“This decrease alters the body’s metabolism and can exacerbate the signs of aging,” Green explained.

Because NAD plays such a critical role in so many biological processes, being able to slow its decline could have vast implications. For some people, they believe supplementation is the answer.

How Do You Boost NAD in Your Body?

People looking to increase their NAD levels often turn to supplements, which usually come in one of two forms.

The first is a form of vitamin B3 called nicotinamide riboside (NR). NR is a “precursor to NAD, and is often taken to supplement NAD levels,” Green said.

Nicotinamide nononucleotide (NMN) is the second—this molecule is, similarly, a building block for NAD in the body. However, “NMN has an additional phosphate group, making it a larger molecule than NR,” said Green. “Some research also indicates that NMN molecules must be converted into NR molecules before they can enter the cells due to NMNs’ large size.”

Both have anti-aging properties, some studies have shown, since they play a role in the formation of NAD. However, it’s not clear whether NMN or NR is better, Green added.

In addition to supplements, NAD injections are also an option.

“NAD injections or IV infusions deliver NAD directly into the bloodstream, leading to more immediate effects at the cellular level,” said Kopelman.

Some people believe that this method is more effective at boosting cell repair and energy production, she explained, though experts aren’t sure.

“For skin health, the jury is still out on whether injections provide superior aesthetic benefits compared to daily supplementation,” said Kopelman.

But it’s also possible to boost NAD levels without injections or supplements. Because B vitamins such as NR help the body produce NAD, incorporating foods rich in these vitamins can be helpful. That includes whole grains, dairy, eggs, and leafy greens, Kopelman said. Plus, foods such as fish and mushrooms also contain molecules that may boost NAD production, she added.

According to Sung, intermittent fasting and calorie restriction also stimulate pathways that promote NAD production, and regular exercise—especially high-intensity workouts, such as sprint intervals or HIIT—may be able to do the same.

NAD Supplements Aren’t Miracle Products

NAD plays an important role in the body—and supplements and injections may be able to boost your levels. However, experts cautioned that the supposed benefits of these products are all theoretical for now.

“While some evidence suggests benefits for skin quality and overall vitality, it’s not a miracle cure for wrinkles or sagging skin,” Kopelman said.

More research is needed to confirm whether NAD supplementation actually directly translates to visible improvements in skin aging, energy boosts, or improved cognition, she said.

“[NAD supplements] may just be a scam,” added Green.

However, even though there’s limited evidence, people can certainly try NAD supplements if they’re curious, she said.

You should consult your healthcare provider beforehand, though, Green recommended, to make sure it’s not contraindicated for any reason.

That would include anyone with an allergy to NAD or any ingredients in these supplements or injections, plus children, pregnant people, those who are breastfeeding, or people with kidney or liver disease, said Sung.

A 2024 review found that NAD supplements are generally “well tolerated,” though the most commonly reported side effects are “muscle pain, nervous disorders, fatigue, sleep disturbance, and headache.”

It’s also smart to keep an eye on how much NAD you’re taking, Sung noted, since “NAD can also be harmful when taken in excessive quantities.”

“This is definitely something to be taken under the care of a medical provider,” she said.

And while NAD may not be a silver bullet, there are still other things you can do to improve your skin as you age. Eating nutritiously, for example, can help you feel better, improve your skin, and prevent cognitive issues—no supplements required.

“A well-rounded skincare routine—including sun protection, hydration, and a healthy lifestyle—remains the foundation of anti-aging,” Kopelman said.

Julia is a news reporter and editor for Health, where she covers breaking and trending news on health and wellness topics. Her work has been featured in The Heights, an independent student newspaper at Boston College, and Minnesota Monthly.

This story originally appeared on: Health News - Author:Elizabeth Yuko, PhD