NAD+ gummies: what is actually in them, and what the trials measured
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NAD+ is one of the most talked-about molecules in the longevity world, and gummies with NAD+ on the label have followed. The first thing to know about them is that they do not contain NAD+. The second is that the human trials behind the ingredients measured a laboratory value, and have not yet shown that people feel or function better.
This article explains what is in the gummy, what the trials found, and how to compare a label with the doses that were studied.
The short answer
NAD+ gummies contain a precursor, a smaller molecule that the body can convert into NAD+. The most common is nicotinamide riboside, usually listed as nicotinamide riboside chloride. Trials of it used 100 mg to 1,000 mg a day and showed that it raises NAD+ levels in blood in a dose-dependent way and is well tolerated. They have not established benefits for energy, aging or performance in healthy people.
What NAD+ is
NAD+ stands for nicotinamide adenine dinucleotide. It is a molecule found in every cell, where it helps enzymes convert food into energy and takes part in DNA repair and other maintenance processes. Levels in some tissues appear to fall with age. That observation, together with striking results in animal studies, is the source of the interest.
NAD+ itself is a large molecule that is broken down in the gut and is not well absorbed intact. So supplements supply building blocks instead.
The precursors
| Name on the label | What it is | Notes |
|---|---|---|
| Nicotinamide riboside (NR), nicotinamide riboside chloride | A form of vitamin B3 | The most studied in humans as a supplement. Sold under the brand name Niagen |
| Nicotinamide mononucleotide (NMN) | One step closer to NAD+ | Human trials exist. Its regulatory status as a supplement in the United States has been disputed |
| Niacinamide (nicotinamide) | Standard vitamin B3 | Also a precursor. Inexpensive. In most multivitamins |
| Niacin (nicotinic acid) | Standard vitamin B3 | Also a precursor. Causes skin flushing at higher doses |
All of these are forms of, or closely related to, vitamin B3. Your body already makes NAD+ from the niacin in food and from the amino acid tryptophan. The recommended intake of niacin is 16 mg a day for men and 14 mg for women, and most people meet it. The question for supplements is whether supplying more, in a particular form, raises NAD+ further and whether that matters.
What the trials measured
| Trial | Who | Amount of NR | Length | Result |
|---|---|---|---|---|
| Dose-ranging safety trial (2019) | Overweight but otherwise healthy adults | 100 mg, 300 mg or 1,000 mg a day | 8 weeks | Whole blood NAD+ rose by 22%, 51% and 142% within two weeks |
| Crossover trial (2018) | Healthy adults aged 55 to 79 | 1,000 mg a day | 6 weeks | NAD+ metabolism increased. Well tolerated |
The dose-ranging trial
This eight-week randomized, placebo-controlled trial tested three doses of nicotinamide riboside chloride. Blood NAD+ rose with the dose: by 22 percent at 100 mg, 51 percent at 300 mg and 142 percent at 1,000 mg, within two weeks, and stayed raised for the rest of the study. There was no flushing, and side effects did not differ from placebo. The study was funded by the company that makes the ingredient, and two of the authors were its employees.
The crossover trial
An academic team gave 1,000 mg a day, as 500 mg twice daily, to healthy middle-aged and older adults for six weeks, and a placebo for another six. NR was well tolerated and raised NAD+ in blood cells. The researchers also looked at a range of physical measures. They reported signs of lower blood pressure and arterial stiffness that were not statistically conclusive, and said these should be tested in larger trials.
What that adds up to
Two things are reasonably well supported: nicotinamide riboside raises blood NAD+, and it appears safe over a couple of months at up to 1,000 mg a day.
What is not established is the step that matters to a buyer. A higher NAD+ reading in blood is not the same as more energy, slower aging or better recovery. Trials looking at muscle function, metabolism and exercise in healthy people have so far given mixed or negative results. The dramatic findings in this field come from animals.
How a gummy compares
NR is expensive and has a distinctive taste, so gummies tend to contain modest amounts.
| NR per day | Where it sits |
|---|---|
| 50 mg | Below the lowest dose in the dose-ranging trial |
| 100 mg | The lowest studied dose. Raised blood NAD+ by about 22% |
| 300 mg | The middle studied dose. About 51% |
| 1,000 mg | The highest studied dose. About 142% |
An example
The label for Goli Renew NAD+ Gummies lists nicotinamide riboside chloride, not NAD+. A two-gummy serving contains 50 mg, and at the suggested use of two gummies twice daily the total is 100 mg a day. The same serving lists 10 mg of niacinamide, 30 mg of vitamin C and 4 g of added sugar.
Following the comparison above, 100 mg a day matches the lowest dose in the dose-ranging trial, the one associated with a 22 percent rise in blood NAD+. It is a tenth of the dose used in the crossover trial. The precursor is named, the amount is stated and it is not hidden in a blend. Four gummies a day carry 8 g of added sugar. Our Goli Renew NAD+ Gummies review reads the panel in full.
How to read any NAD+ gummy label
- Find the actual ingredient. It will be NR, NMN, niacinamide or niacin. If a label lists “NAD+” itself, bear in mind that it is poorly absorbed by mouth.
- Find the amount per serving and the servings per day. See per gummy versus per serving.
- Compare the daily total with 100 mg, 300 mg and 1,000 mg.
- Check that it is not inside a proprietary blend. See what a proprietary blend is.
- Note any added niacin. Nicotinic acid has an upper limit of 35 mg a day from supplements because of flushing.
- Count the sugar.
NAD+ and exercise
NAD+ gummies are often placed with fitness products, on the reasoning that NAD+ is central to energy production in muscle. The trials in healthy and older adults have generally not found improvements in muscle strength, aerobic capacity or exercise performance from nicotinamide riboside. If your goal is performance, the supplements with solid evidence are few, and creatine is the clearest. See creatine gummies vs powder.
Regular exercise itself is associated with higher NAD+ levels in muscle. It remains the better-supported way to influence the system these supplements target.
Safety and cautions
In the trials above, nicotinamide riboside was well tolerated for six to eight weeks at up to 1,000 mg a day. Reported side effects were mild and no more frequent than with placebo. Long-term safety over years has not been studied.
- Pregnancy and breastfeeding. There is not enough research. Ask your health care provider.
- Cancer. NAD+ is used by all cells, including cancer cells, and the effect of raising it in people with cancer is not known. Anyone with cancer or a history of it should ask their oncology team first.
- Medication. Ask your doctor or pharmacist, particularly if you take medication for blood pressure or diabetes.
- Under 18. These products are for adults.
Is it worth it?
That depends on what you expect. If you want a supplement shown to raise a blood marker and you are comfortable that the health benefit is unproven, a product with a stated dose of nicotinamide riboside does what the trials describe. If you expect to feel more energetic or to slow aging, the human evidence is not there yet.
It is one of the more expensive supplement categories. We do not publish prices. Compare by cost per 100 mg of nicotinamide riboside, and remember that ordinary vitamin B3 in food and multivitamins is also an NAD+ precursor.
The research is covered in the nicotinamide riboside and NAD+ guide, and related products are on the fitness gummies page.
The short version
- NAD+ gummies contain precursors, not NAD+.
- Nicotinamide riboside is the most studied.
- Trials used 100 mg to 1,000 mg a day and raised blood NAD+ by 22% to 142%.
- Health benefits in people have not been established.
- It was well tolerated for up to eight weeks.
- Check the daily milligrams and the sugar.
Common questions
Do NAD+ gummies contain NAD+?
Usually not. They contain a precursor such as nicotinamide riboside that the body can convert into NAD+.
What is nicotinamide riboside?
A form of vitamin B3 and a precursor of NAD+. It is the most studied NAD+ supplement ingredient in humans.
How much nicotinamide riboside should a gummy have?
Trials used 100 mg, 300 mg and 1,000 mg a day. The rise in blood NAD+ increased with the dose.
Do NAD+ supplements give you energy?
That has not been shown in human trials. They raise blood NAD+ levels.
Is NR better than NMN?
They have not been compared directly in a good trial. Both raise NAD+ in human studies.
Are NAD+ gummies safe?
Nicotinamide riboside was well tolerated for six to eight weeks at up to 1,000 mg a day. Long-term safety is not known.
Sources
- Conze D, et al. Safety and metabolism of long-term administration of NIAGEN (nicotinamide riboside chloride) in a randomized, double-blind, placebo-controlled clinical trial of healthy overweight adults. Sci Rep. 2019.
- Martens CR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun. 2018.
- NIH Office of Dietary Supplements. Niacin: fact sheet for health professionals.
These statements have not been evaluated by the Food and Drug Administration. Products discussed here are not intended to diagnose, treat, cure or prevent any disease. This page is not medical advice. It is written for adults 18 and over.