In the continuously advancing world of health and wellness, nicotinamide riboside (NR) has become a popular supplement, owing to its anti-aging and metabolic properties. As a form of vitamin B3, it is known to increase levels of NAD+ (nicotinamide adenine dinucleotide), a significant coenzyme for energy metabolism and cellular repair.
Through this blog, let’s have a better understanding of nicotinamide riboside, its benefits, potential side effects and how to consume it as a regular supplement.
What is Nicotinamide Riboside?
A naturally occurring compound, nicotinamide riboside, is found in very small amounts in foods such as milk, yeast and a few green vegetables. It is a precursor to NAD+, a coenzyme that naturally declines with age and has sparked interest in NR, thanks to its potential to counteract this decline.
How Does Nicotinamide Riboside Work?
A series of enzymatic reactions convert nicotinamide riboside into NAD+ in the body. This conversion is vital, as NAD+ is an active part of several biological processes, including:
- Energy Production: NAD+ plays a major role in converting nutrients from food into usable energy in the form of ATP.
- DNA Repair: NAD+ is involved in repairing damaged DNA; thereby, supporting to maintain genomic stability.
- Cellular Communication: NAD+ is involved in many signaling pathways responsible to regulate cellular functions.
Potential Benefits of Nicotinamide Riboside
Though the research into nicotinamide riboside is ongoing, scientific studies have shown benefits associated with it. Some of them are listed below:
1. Healthy Aging
NAD+ levels decrease with age, as a result of which, various age-related diseases make their way. NR supplementation may help boost NAD+ levels; thus, promoting healthier aging and longevity. According to some animal studies, NR can improve mitochondrial function, which is important for cellular energy and vitality.
2. Metabolism and Weight Management
By increasing NAD+ levels, NR supplementation may improve metabolic health, as per a research. This helps the body to metabolize fats and carbohydrates, potentially helping with weight management. Moreover, some studies have found NR being able to enhance insulin sensitivity and decrease the risk of metabolic syndrome.
3. Exercise Performance
Nicotinamide riboside may also help to boost physical performance. Upon improving mitochondrial function and enhancing production of energy, NR may improve endurance and recovery. Also, some studies have revealed that NR may improve exercise capacity while supporting muscle health.
4. Brain Health
NR may have neuroprotective properties, as indicated by emerging research. Increased NAD+ levels may protect neurons from stress and degeneration, something relevant in neurodegenerative diseases like Alzheimer’s and Parkinson’s. Other studies have found that NR may enhance cognitive function and promote brain health.
5. Cardiovascular Health
NAD+ is a part of several cardiovascular functions with blood pressure regulation and protection against oxidative stress among them. Some studies have even suggested that supplementing with NR may enhance blood vessel function and decrease the risk of cardiovascular diseases; thus, supporting heart health.
Dosage and Recommendations
There isn’t any established recommended daily dosage for nicotinamide riboside, studies have used doses ranging from 250 mg to 1,000 mg per day. Starting with a lower dose is recommended to assess tolerance followed by gradually increasing the dosage.
Sources of Nicotinamide Riboside
While NR can be obtained from some food items, the amounts consumed will be relatively low. Foods with nicotinamide riboside include:
- Milk (especially cow’s milk)
- Yeast and yeast extract
- Mushrooms
- Green vegetables (like broccoli and Brussels sprouts)
- Meat (especially turkey)
Majority pg individuals prefer taking NR in supplement form for higher concentrations. However, consulting a healthcare expert first is a must.
Potential Side Effects
When taken as suggested, nicotinamide riboside is generally safe for most people. However, some individuals may experience mild side effects, including:
- Nausea
- Fatigue
- Headaches
- Gastrointestinal discomfort
Anyone who experiences any severe side effects or allergic reactions should discontinue the use and consult a healthcare professional.
Conclusion
Nicotinamide riboside is an exciting opportunity for people with a passion for health, wellness and healthy aging. By increasing NAD+ levels, it offers many health benefits such as improved brain health, better metabolism and enhanced exercise performance.
Despite these benefits, it is crucial to approach NR with a well-informed mindset and even consult healthcare experts for personalized advice.
Overall, while the research surrounding NR looks promising, more studies are needed to understand its effects and benefits better.
