What Are NAD+ Precursors?

NAD+ precursors are nutrients or compounds that the body uses to make NAD+ (Nicotinamide Adenine Dinucleotide), a vital molecule found in every cell. NAD+ plays a key role in turning food into energy, repairing cells, and supporting healthy ageing. As we get older, NAD+ levels naturally decline, so taking its precursors can help support your body’s natural NAD+ production.

Why is NAD+ important?

NAD+ is essential for many processes in the body, including:

Creating energy in your cells
Helping cells repair themselves
Protecting against cell damage
Supporting brain and muscle health

What are the main NAD+ precursors?

The body doesn’t usually absorb NAD+ directly from food or supplements, but it can make NAD+ from several building blocks, known as precursors [1] [2] [3]. The main ones are:

1. Nicotinamide Riboside (NR)

A popular supplement form of vitamin B3
Quickly converted into NAD+ in the body
Found in some health and longevity supplements

2. Nicotinamide Mononucleotide (NMN)

Another well-known precursor to NAD+
Used in many anti-ageing and wellness supplements
Often promoted for energy and brain support

3. Niacin (Vitamin B3)

Found in many foods like meat, fish, and whole grains
Can be converted into NAD+, although higher doses may cause flushing

4. Nicotinamide

A form of vitamin B3 with no flushing effect
Also used to help the body make NAD+

What foods contain NAD+ precursors?

Many everyday foods are rich in vitamin B3, which supports NAD+ production, such as:

Chicken and turkey
Salmon and tuna
Whole grains and brown rice
Green vegetables like peas and broccoli
Dairy products and eggs

Why do people take NAD+ precursor supplements?

As we age, NAD+ levels naturally fall, which can lead to tiredness, slower recovery, and signs of ageing. NAD+ precursor supplements aim to:

Support energy levels
Promote healthy ageing
Boost mental clarity and focus
Help with muscle repair and performance

Are NAD+ precursors safe?

Most NAD+ precursors like NR and NMN are considered safe when taken at recommended doses. Some people may experience mild side effects like digestive upset. As with any supplement, it's best to speak to a healthcare professional before starting, especially if you’re pregnant, breastfeeding, or taking medication.

Key Takeaways

NAD+ precursors are nutrients that help your body make NAD+, which is vital for energy and cell health.
Common precursors include NR, NMN, niacin, and nicotinamide – all forms of vitamin B3.
NAD+ levels decline with age, so boosting them may support energy, focus, and healthy ageing.
These nutrients can be found in food or taken as supplements - in the form of injections, IV drips, patches, oral NAD+ supplements and more.
Supplements are generally safe, but professional advice is recommended before starting.

Reminder: While NAD+ precursors can support your body’s energy and repair systems, they work best as part of a healthy lifestyle that includes balanced nutrition, good sleep, exercise, and stress management.

Sources

[1] B. Poljsak, I. Milisav, Vitamin B3 forms as precursors to NAD+: Are they safe?, Trends in Food Science & Technology, Volume 79, 2018, Pages 198-203, ISSN 0924-2244, https://doi.org/10.1016/j.tifs.2018.07.020.

[2] Han, H.-J., Kim, H., Yu, H. G., Park, J. U., Bae, J. H., Lee, J. H., Hong, J. K., & Baik, J. Y. (2024). Evaluation of NAD+ precursors for improved metabolism and productivity of antibody-producing CHO cell. Biotechnology Journal, 19, e2400311. https://doi.org/10.1002/biot.202400311

[3] Yaku K, Nakagawa T. NAD+ Precursors in Human Health and Disease: Current Status and Future Prospects. Antioxid Redox Signal. 2023 Dec;39(16-18):1133-1149. doi: 10.1089/ars.2023.0354. Epub 2023 Aug 4. PMID: 37335049.