Author: Jinfiniti Science

Healthcare practitioner offering choice between two supplements in his office

Best NAD Supplement in 2025: What to Know Before You Buy

Written by Jinfiniti Science on May 8, 2025. Posted in NAD+, NAD+ Precursors, Nicotinamide, Supplements.

Step into the world of longevity supplements and you’ll quickly encounter NAD+, a molecule touted for its role in energy production and cellular repair throughout your body.

Consequently, the market is now flooded with NAD supplements, each claiming to be the most effective. This makes choosing the right one a confusing task for even the most health-conscious consumer.

To help you make sense of it all, this expert guide breaks down the science of NAD boosters and provides clear advice on what experts recommend to help you select the best NAD supplement in 2025.

Key Takeaways

NMN and NR supplements effectively boost NAD+ levels, with numerous studies supporting their benefits
Standard oral supplements (capsules, tablets, powders) are the forms most used in clinical research
Measuring your baseline NAD+ levels before supplementing allows you to track effectiveness and make informed dosage decisions
A combination approach with multiple NAD precursors and supporting compounds may boost NAD+ levels more effectively than single-ingredient formulations

NAD+: The Coenzyme That Declines With Age

Your body relies on nicotinamide adenine dinucleotide, or NAD+, for cellular energy metabolism and hundreds of vital processes like DNA repair. The molecule helps power your mitochondria and activates sirtuins, proteins that help regulate how your cells age.

NAD+ levels start declining with age. By middle age, you might have lost 50-80% of what you had in youth. DNA damage, chronic inflammation and cellular aging all contribute to this phenomenon.

When NAD+ drops, your cellular engines sputter. Maintenance slows down. Your body’s ability to bounce back from stress diminishes. These changes contribute to many familiar signs of aging, from decreased energy to cognitive changes.

Supplementation with NAD+ precursors (the raw materials your body uses to make NAD+) offers a potential strategy to fight back against this natural decline.

Benefits of Boosting NAD

Young Asian woman using devices for fitness in park

The benefits of NAD supplements appear strongest in people with specific conditions or naturally low NAD levels. This is why we recommend testing your NAD+ status as a first step.

So what specific benefits can you expect when you restore your NAD+ levels? The evidence is compelling.

Studies show that increasing NAD may improve metabolic health. One study of prediabetic women found that taking just 250 mg of NMN daily for 10 weeks improved muscle insulin sensitivity.¹

For active individuals, NAD+ supplementation can improve aerobic capacity, with research showing performance benefits that increase with dosage.²

Your heart stands to gain significant protection too. Clinical research demonstrates that raising NAD+ levels helps combat various heart conditions, from atherosclerosis to cardiomyopathy and heart failure.

Brain health benefits are equally compelling. NAD+ supplementation reduces neuroinflammation, protects neurons, and improves cognitive function by supporting mitochondrial health in brain cells.³

Boosting NAD+ can also reduce chronic oxidative stress and inflammation, both of which are linked to aging and degenerative diseases.⁴

Supplement Safety Note

Supplements receive minimal FDA regulation and may not be safe for everyone. They can interact with medications and other supplements. Always consult your doctor before starting any supplement regimen.

Types of NAD Precursors

NAD+ itself is too large to enter cells efficiently when taken orally. Instead, supplements use precursor molecules that your body converts into NAD+.

Nicotinamide Mononucleotide (NMN)

What is it? NMN is a direct precursor that’s just one step away from becoming NAD+. It’s found naturally in very small amounts in foods like broccoli, avocado, and edamame.

What does research say? Research shows NMN supplements safely improve physical performance, muscle function, and metabolic health, particularly in middle-aged and older adults.⁵

Is it effective? Several human trials show that taking NMN significantly boosts blood NAD levels in healthy adults over 4-12 weeks compared to placebo.⁶

Any downsides? Supplements tend to be more expensive. Despite strong safety data, most comes from small, short-duration studies.

Nicotinamide Riboside (NR)

What is it? NR is a form of vitamin B3 that efficiently converts to NMN and then to NAD+. It bypasses a rate-limiting enzyme called NAMPT that can slow down NAD+ production.

What does research say? Clinical trials show thatNR supplementation is safe and may offer benefits for inflammation⁷, body composition, and possibly neuroprotection.⁸

Is it effective? Multiple human trials show that oral NR supplements significantly raise NAD concentrations in blood and tissues.⁹

Any downsides? NR may be slightly less potent than NMN as a precursor to NAD that is one step further.

Nicotinamide (NAM)

What is it? Also called niacinamide, NAM is the most common form of vitamin B3 in both diet and supplements. It’s found in foods like fish, poultry, eggs, grains, meat, milk, and green vegetables.

What does research say? Clinical studies show nicotinamide helps prevent skin cancer¹⁰, improves skin health, and reduces risk of heart failure.¹¹

Is it effective? Evidence suggests NAM can increase NAD levels, but its effectiveness may vary by tissue type and context.¹²

Any downsides? NAM is generally considered less effective than NMN and NR. It may also come with more side effects in some people.

Niacin (Nicotinic Acid, NA)

What is it? Niacin is the original form of vitamin B3 that can be converted to NAD+ through the “salvage pathway.” It’s the most affordable NAD+ precursor and has been used medically for decades to manage cholesterol.

What does research say? Research shows niacin has well-documented benefits for improving cholesterol profiles by increasing HDL (“good” cholesterol) and lowering LDL (“bad” cholesterol).¹³

Is it effective? High-dose niacin has been shown to increase NAD levels up to 8-fold, which raises questions about optimal dosing for balanced cellular health.¹⁴

Any downsides? Niacin often causes an uncomfortable “flush” effect (temporary skin redness, warmth, and itching) and some users experience stomach issues.

Tryptophan

What is it? Tryptophan is an essential amino acid found in protein-rich foods that can be converted to NAD+ through a lengthy process known as the “de novo pathway.”

What does research say? Studies indicate it may support mood regulation, sleep quality, and neurotransmitter balance due to its role in serotonin production.

Is it effective? As an NAD+ precursor, tryptophan requires multiple conversion steps and is less efficient than direct precursors like NMN.

Any downsides? The conversion rate from tryptophan to NAD+ is relatively low, requiring larger amounts to achieve meaningful NAD+ increases.

Comparison of NAD Precursors

Precursor	What is it?	Effectiveness	Downsides
NMN	Direct NAD+ precursor found in small amounts in vegetables	Significantly boosts NAD+ levels in clinical trials	Most expensive option
NR	B3 form that bypasses rate-limiting enzyme	Well-proven to raise NAD+ in blood and tissues	Slightly less potent than NMN
NAM	Common B3 form in everyday foods	Variable effectiveness by tissue type	Less effective, possible side effects
Niacin	Original B3 form, most affordable	Can increase NAD+ up to 8-fold	Causes “flush” effect, GI discomfort
Tryptophan	Essential amino acid in protein foods	Inefficient, requires multiple conversion steps	Very low conversion rate to NAD+

Forms of NAD Supplements

The effectiveness of your NAD+ supplement might depend on how well it’s absorbed and taken up by your cells.

Standard Oral Capsules/Tablets/Powders

Research consistently shows oral supplements are most reliable, with clinical studies preferring them for their consistent dosing, proven NAD+ elevation, and easy integration into daily routines.

Sublingual Delivery

Tablets or drops placed under the tongue claim to bypass digestion, but minimal independent research confirms superior bioavailability compared to quality oral supplements.

Liposomal Formulations

These encase precursors in microscopic lipid bubbles that protect them from digestive enzymes and potentially enhance cellular uptake. Manufacturer data suggests better bioavailability, but independent research is limited.

Other Forms

Nasal sprays provide rapid delivery through the nasal mucosa
Transdermal patches deliver precursors through the skin
IV administration delivers NAD+ directly into the bloodstream (clinical settings only)

While advanced delivery systems offer potential advantages, standard oral formulations still have the most extensive clinical research supporting their effectiveness.

Delivery Method	Effectiveness	Research Support
Oral Capsules/Tablets/Powders	Reliable cellular uptake with consistent dosing	Extensive clinical research support
Sublingual Delivery	Claims improved absorption by bypassing digestion	Limited independent verification
Liposomal Formulations	Enhanced protection from digestive enzymes	Mostly manufacturer data, limited independent studies
Nasal Sprays	Rapid delivery through nasal mucosa	Minimal clinical research
Transdermal Patches	Gradual delivery through skin	Few published studies
IV Administration	Direct bloodstream delivery (clinical settings only)	Used in specific therapeutic contexts

Dosages: How Much Should You Take?

Finding the right NAD+ precursor dosage means balancing research with your personal needs.

For NR, studies typically use 300-1000 mg daily. Higher doses (1000+ mg) may keep NAD+ levels elevated longer and are sometimes used for specific health conditions.

Research has tested daily NMN doses between 250-1200 mg. Some evidence suggests the higher end of this range (600-1200 mg) may work better for things like aerobic capacity.

Start low (250-500 mg daily of either NR or NMN) to check how your body responds before trying higher amounts.

For specific health concerns, talk to a healthcare professional who can guide you based on your health and goals.

Precursor	Typical NAD-Boosting Dosage
NMN	250-1000 mg/day
NR	300-1000 mg/day
NAM (Niacinamide)	100-500 mg/day
Niacin	15-50 mg/day
Tryptophan	1000+ mg from dietary sources

Side Effects and Safety

NAD+ precursors have shown good safety records in human studies at common doses.

NR has been tested at up to 2000 mg daily for several months, with a recent study using even 3000 mg daily for 4 weeks in Parkinson’s patients without serious side effects.

NMN appears safe at doses up to 1250 mg daily in studies lasting several weeks to months.

Unlike niacin, neither NR nor NMN typically cause flushing, making them more comfortable for most people.

Mild side effects sometimes reported include:

Stomach discomfort
Headaches
Fatigue

These occur about as often as in placebo groups.

Safety data beyond several months is still limited. If you take medications, especially for metabolism-related conditions, check with your doctor before starting dietary supplements.

Choosing the Best NAD Supplement

To pick the best NAD supplement for your needs, focus on these core considerations:

Match to Your Goals: Align your choice with your health goals. NMN and NR are popular for longevity, with NMN often noted for metabolic support and NR for neurological aspects. NAM can be considered for skin health, while niacin has known cholesterol benefits.
Prioritize Quality: Don’t compromise on quality. Look for products with third-party testing seals (e.g., USP, NSF), GMP (Good Manufacturing Practices) certification, and transparency from established brands.
Sensible Starting Doses: For NR or NMN, consider starting with 250-500 mg daily. For NAM, 100-250mg is a common initial range, and for niacin, lower doses like 15-50 mg are safer.
Consider Testing: For a personalized approach, testing your NAD+ levels before and after supplementation can help verify effectiveness and optimize your regimen.
Remember the Bigger Picture: Supplements achieve the best results as part of an overall healthy lifestyle, including good nutrition, regular exercise, and quality sleep.

Focusing on these elements will help you confidently select a high-quality NAD+ supplement that aligns with your individual health objectives.

A Science-Based Approach to NAD Supplementation

At Jinfiniti Precision Medicine, we approach NAD+ optimization through our unique “Test, Act, Optimize” (TAO) philosophy.

Our approach begins with measuring your actual NAD+ levels using our proprietary Intracellular NAD® Test. This clinical-grade test provides a precise baseline of your current NAD+ status through a simple finger-prick blood collection.

With this data, we can recommend personalized supplementation using our flagship product:

Vitality↑® NAD Booster – Our patent-pending, clinically validated formulation combines precursors NMN and niacinamide with creatine monohydrate and D-ribose in precise ratios that work synergistically across multiple metabolic pathways

Vitality↑® stands apart from generic supplements by targeting comprehensive cellular health. Its unique formula supports energy production, recovery, sleep quality, mental clarity, and reduced inflammation – all from a single, science-backed supplement.

Our complete system comes together in our NAD Optimization® Starter Package, which includes before-and-after testing plus Vitality↑® supplementation. This embodies our philosophy of continuous monitoring and adjustment for optimal results.

“The one-size-fits-all approach to NAD supplementation simply doesn’t work,” explains Dr. Jin-Xiong She, Jinfiniti founder and Chief Scientist. “People vary dramatically in their baseline levels and response to supplements. Without testing, you’re just guessing. Our Vitality↑® works through three distinct pathways to make NAD, making it more effective than single-ingredient options like NMN or NR alone. This approach leads to NAD+ increases you can actually measure and feel.”

A Few More Practical Tips

Getting the most from your NAD+ supplementation might benefit from a holistic approach:

What Time to Take NAD Supplements

NAD+ metabolism follows circadian rhythms
Morning supplementation may align better with natural cycles
Consistency is key for maintaining levels

Lifestyle Factors

Regular exercise increases NAMPT enzyme activity, supporting NAD production
Intermittent fasting activates pathways that help boost NAD+ levels naturally
Quality sleep supports optimal NAD+ metabolism

Complementary Supplements

Taking NMN with resveratrol may enhance sirtuin activity powered by NAD+
Taking NMN with Trimethylglycine (TMG) may support methyl metabolism
Quercetin helps inhibit CD38, reducing NAD+ consumption

Remember that individual responses can be different based on genetics, age, activity level and overall health status.

Recap: What to Know Before You Buy

Finding your ideal NAD+ supplement requires balancing scientific research with your personal factors. Both NMN and NR effectively raise NAD+ levels, each with advantages for different situations.

Quality is crucial. Select products with independent verification and clear manufacturing practices to ensure you receive what’s advertised.

Keep in mind that NAD+ supplements perform best as part of a complete health strategy. No pill can substitute for quality sleep, regular physical activity, stress reduction, and nutritious eating.

For a truly personalized strategy, Jinfiniti’s system offers a way to test, supplement, and track your NAD+ optimization journey based on your unique biological response.

When you select products based on quality, evidence, and your specific needs, NAD+ supplementation provides a promising way to support cellular function throughout aging.

Referenced Sources

5 Surprising Health Benefits of Quercetin You Need to Know

Written by Jinfiniti Science on May 5, 2025. Posted in Quercetin. No Comments on 5 Surprising Health Benefits of Quercetin You Need to Know

Did you know a powerful plant compound is working silently in many foods you eat daily?

Quercetin gives fruits and vegetables their vibrant colors and offers remarkable health benefits. Research shows this flavonoid does far more than just add color to your plate.

You’ve likely consumed quercetin throughout your life without realizing its potential. Science now reveals it helps fight inflammation and may even support longevity.

Let’s explore five surprising benefits of quercetin that might change how you view your daily nutrition choices and wellness routine.

Key Takeaways

Quercetin is more than an antioxidant—it helps with allergies, heart health, skin aging, gut support, and post-workout recovery.
You get it from red onions, apples, berries, and tea, but supplements (usually 500–1000 mg) can help if you want a therapeutic dose.
Quercetin is generally safe, but taking it in high doses may cause mild side effects or interact with certain medications.

What is Quercetin and Where Can I Find It?

Quercetin is a naturally occurring plant pigment. It is part of a larger group of compounds known as flavonoids—specifically, flavonols.

Your body values quercetin primarily for its antioxidant properties. This means it helps protect your cells from damage caused by harmful molecules called free radicals.

While it’s present in many plants, it’s usually not in its pure form. Instead, it’s commonly bound to sugars, forming compounds called glycosides, which your body breaks down during digestion to absorb the active form.

Top Food Sources of Quercetin

A bowl of blueberries on a plain background

The average daily intake of quercetin can vary quite a bit. In typical Western diets, people consume around 4–40 mg daily, but those eating a produce-rich diet may reach 100 mg or more.

Interestingly, factors like food variety and how it’s grown can impact how much quercetin is actually present. For instance, one study showed that organic tomatoes had 79% more quercetin than conventional ones.¹

Here’s a quick look at some top sources:

Food	Quercetin Content (mg/100g)
Red onions	32-42
Capers	70-90
Apples	2-10
Berries	5-8
Kale	7-12
Broccoli	3-5
Red grapes	3-4
Buckwheat	2-3
Green/black tea	2-3 per cup, brewed
Red wine	1-2 (per 5 oz glass)

Other good sources include citrus fruits, tomatoes, asparagus, cauliflower, cabbage, and herbs like dill, cilantro, and lovage.

Top 5 Overlooked Health Benefits of Quercetin

Quercetin is known for its antioxidant punch, but there’s more to it than that. Here are five lesser-known ways it may support your health, from gut health to faster recovery after workouts.

Natural Allergy Relief and Antihistamine Effects

Quercetin is gaining attention as one of the more promising natural antihistamines. If you deal with seasonal allergies, itchy eyes, or sinus pressure, quercetin might help calm your body’s reaction.

Research published in Nutrients found that quercetin works by stabilizing mast cells.² These release histamine, which triggers sneezing, swelling, and all those annoying allergy symptoms.³ Keep histamine in check can help reduce the intensity of allergic responses.

Beyond histamine control, quercetin helps reduce other inflammatory compounds like cytokines and leukotrienes.⁴ These play a significant role in persistent allergy symptoms that just won’t quit.

Scientists are currently studying quercetin for hay fever, asthma, and skin conditions like eczema. While research is still early, findings suggest regular use might ease congestion and reduce allergic flare-ups.

Heart Health and Blood Pressure Support

Quercetin does more than just fight allergies. It’s also a heart helper.

This natural flavonoid shows promising benefits for blood pressure regulation and overall cardiovascular health.

A study in the Journal of the American Heart Association found that quercetin can support healthy systolic and diastolic blood pressure levels, especially at doses of 500 mg or more per day. It seems to work in a few ways:⁵

Improving blood vessel flexibility

Increasing nitric oxide (which helps vessels relax),

Reducing oxidative stress

Possibly mimicking how ACE inhibitors (drugs used for hypertension) work

Quercetin protects your blood vessels. It keeps the endothelium, the inner lining of your arteries, more flexible and less inflamed.

It lowers the activity of VCAM-1 molecules. This prevents immune cells from attaching to artery walls and causing plaque buildup that leads to atherosclerosis.⁶

Quercetin prevents LDL cholesterol oxidation.⁷ This oxidation triggers artery inflammation and damage.

It helps maintain healthier blood vessels as you age.⁸ It may clear out damaged cells that accelerate vascular aging.

Quercetin may also support healthy LDL levels and improve blood sugar control. Research in Nutrients showed it improves insulin sensitivity through multiple pathways, including gut health.⁹

Skin Protection and Anti-Aging Properties

Quercetin is also great for your skin. Its antioxidant and anti-inflammatory effects target common concerns like wrinkles and sun damage.

UVB radiation accelerates skin aging through oxidative stress and collagen breakdown. Quercetin helps counter this by blocking collagen-degrading enzymes like MMP-1 and COX-2.¹⁰

It inhibits key aging pathways including AP-1 and NF-κB. Your skin cells and their mitochondria may even gain protection from UV damage when quercetin is present.¹¹

For issues like eczema or atopic dermatitis, quercetin helps calm overactive immune responses. It helps reduce inflammatory signals like IL-1β and IL-6 while boosting anti-inflammatory ones like IL-10.¹²

Research in Springer Nature showed that topical quercetin helps ease inflammation and itch, sometimes as well as standard meds like tacrolimus.¹³

Quercetin supports wound healing by boosting collagen, skin regeneration, and blood vessel growth. It may also help fade dark spots by blocking tyrosinase, the enzyme that makes skin pigment.¹⁴

Moreover, research in Medicina found that it could help reduce the risks of DNA damage and protect against skin cancer.¹⁵

Exercise Recovery and Reduced Muscle Soreness

Quercetin might not make you faster overnight, but it could help you recover better after a tough workout.

It supports energy metabolism by activating AMPK, a key cellular switch that boosts mitochondrial function and fat burning—important for endurance and recovery.¹⁶

Quercetin also helps reduce post-exercise inflammation, oxidative stress, and muscle soreness (DOMS).

Researchers found that at around 1000 mg/day, quercetin can help lower markers like creatine kinase and LDH within 24–48 hours after intense training.¹⁷ It also protects against oxidative damage by boosting antioxidant defenses and lowering markers like malondialdehyde.

On top of that, it supports neuromuscular recovery, helping restore muscle strength and function more quickly.¹⁸

If your goal is to bounce back faster and train consistently, quercetin could be a solid addition to your recovery stack.¹⁹

Gut Microbiome and Intestinal Barrier Support

Finally, quercetin may also help shape a healthier gut microbiome.

Research shows it encourages beneficial bacteria growth while reducing potentially harmful strains.²⁰ These changes improve microbial balance and support your digestive health.²¹

Quercetin reinforces your gut barrier. It promotes the production of tight junction proteins that act as gatekeepers in your intestinal lining.²²

These proteins prevent endotoxins and pathogens from leaking through into your bloodstream. A stronger gut lining helps reduce inflammation, especially in conditions like IBD.²³

The combined effects support both your microbial environment and gut structure. This improved gut health enhances communication between your digestive system and the rest of your body.

Together, these effects may support both your microbial environment and gut structure.

How to Add More Quercetin to Your Diet

A red onion cut in half on a white background

Getting more quercetin into your meals is actually quite simple. Just focus on colorful foods that are naturally rich in flavonoids.²⁴

Grab an apple with the skin on, toss some red onions in your salad, or add kale to your smoothie. Berries, broccoli, and even capers are excellent sources too.

Try to enjoy some of these foods raw when you can. Cooking is fine, but it might reduce some of the quercetin content. A crisp apple with almond butter makes a perfect afternoon snack.

Here’s a helpful tip: pair quercetin-rich foods with healthy fats. Your body absorbs quercetin better this way.²⁵ Try sautéing those red onions in olive oil or adding avocado to your berry smoothie.

Adding vitamin C foods like bell peppers or oranges to your quercetin-rich meals can also boost absorption. It’s a simple way to get more benefits from the foods you’re already enjoying.

Should I Take Quercetin as a Supplement?

Quercetin supplements offer impressive health benefits beyond what you get from food alone. Before adding any new supplement, here’s what you should know.

Research shows effective doses are much higher than what’s in your diet:

Most studies use 500-1000 mg daily dosage (usually split into two doses)

Average dietary intake is typically under 100 mg per day

Supplements can help bridge this gap

Supplements are often paired other ingredients to enhance the effects of quercetin:

Quercetin with bromelain (pineapple enzyme) improves absorption

Quercetin with fisetin adds neuroprotective benefits

Piperine (black pepper extract) enhances bioavailability

Jinfiniti’s senolytic complex SenoAid combines all these ingredients in one formula, making it easier to support your health goals with a single supplement.

Supplement Safety Note

Side Effects and Safety of Quercetin

Quercetin is generally safe in both foods and supplements. Potential mild side effects include:

Occasional headaches

Mild stomach discomfort

Tingling sensations

These typically resolve by reducing your dose or taking a short break.

Long-term safety at high doses (over 1 gram daily) hasn’t been thoroughly studied. Some theoretical concerns exist about kidney effects at very high doses, but these remain unproven.

Important medication interactions to consider:

May affect medications processed by your liver

Could change how quickly your body absorbs or eliminates certain drugs

Might enhance or reduce the effects of some medications

Always consult your doctor before starting quercetin if you take regular medications to ensure it’s safe for your specific situation.

Quick Recap

Quercetin does more than just fight oxidative stress. This powerful plant compound supports healthy inflammation, boosts immunity, and protects your cells from damage.

It helps your gut, heart, and even exercise recovery. Adding quercetin-rich foods to your daily meals brings multiple health benefits with minimal effort.

Onions, apples, berries, and leafy greens are all excellent sources. Simply including these foods regularly can make a real difference in how you feel.

If you’re thinking about taking a quercetin supplement, it’s best to talk with your healthcare provider first, especially if you’re on medication or have any health conditions. They can help you decide if it’s right for you and how to use it safely.

Referenced Sources:

Woman staring at wooden chess board, contemplating her next move

Science Backs These 11 Brain Health Supplements

Written by Jinfiniti Science on May 5, 2025. Posted in Memory Loss and Brain Fog, Creatine, NAD+ Precursors, Supplements.

Struggling to find brain supplements that actually work? We’ve been there too.

We wanted to know which supplements are worth your money and which are just expensive placebos.

So we rolled up our sleeves, dove into the research, and separated scientific fact from brain booster fiction. Here’s what actually works for your memory and brain, according to rigorous studies.

Key Takeaways

Scientific studies support several brain health supplements with notable evidence, including omega-3s, creatine, bioavailable curcumin and berry polyphenols.
Supplements work best when complementing healthy lifestyle foundations rather than as standalone solutions.
Testing biomarkers before supplementing creates a personalized approach that’s more effective than taking multiple supplements without direction.

Why Brain Health Matters

Have you noticed the gap between how long people live and how well they live?

Most of us will live to about 80 years, but many only enjoy good health until around 60. Those extra 20 years often include cognitive struggles that nobody wants to experience.

Your brain influences everything that makes life worth living. Good memory helps you treasure experiences. Mental clarity lets you solve problems. Focus keeps you productive. Mood stability maintains your relationships.

Taking care of your brain isn’t just about avoiding dementia. It’s about living fully right now and maintaining your independence and personality as you age.

The growing body of evidence suggests certain supplements might help you take a proactive stance toward brain health, though they’re most effective as companions to a brain-friendly lifestyle.

How We Evaluated These Supplements

We prioritized scientific evidence when analyzing these brain health and memory supplements. Our team examined peer-reviewed research including clinical trials, systematic reviews, and meta-analyses to determine which compounds truly support cognitive function.

Each supplement was evaluated based on strength of clinical evidence, safety profile, and mechanism of action. We considered both immediate cognitive effects and long-term potential for healthy brain function.

Supplement Safety Note

Top 11 Supplements for Brain Health

Here are the 11 best supplements for brain health supported by scientific studies.

Jump to section:

Omega-3 Fatty Acids (EPA & DHA)
Bacopa Monnieri
Phosphatidylserine (PS)
Creatine
Curcumin (from Turmeric)
Ginkgo Biloba
Lion’s Mane Mushroom
B Vitamins (Folate, B6, B12)
Vitamin D
NAD+ Precursors (NMN and NR)
Berry Polyphenols

1. Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids are essential nutrients your body cannot produce on its own. The most important types for brain health are EPA and DHA, found in fatty fish, fish oil supplements, and algal oil supplements.

How it Works: DHA forms a major part of neuronal membranes, influencing their fluidity and the function of embedded proteins. Omega-3s have anti-inflammatory properties, creating compounds called resolvins and protectins that reduce brain inflammation. They also affect neurotransmitter systems, cerebral blood flow, and genes involved in brain cell growth.

The Science:

Observational studies link higher fish/omega-3 intake with lower risk of cognitive decline and dementia^[1]
Supplementation helps individuals with Mild Cognitive Impairment (MCI) slow further decline^[2]
Meta-analysis found benefits for executive function in adults without dementia^[3]
High-dose EPA+DHA (3.36 g/day) slowed cognitive aging in people with coronary artery disease^[2]

Typical Dosage:

Benefits for executive function seen with >500 mg combined EPA+DHA daily
Cardiovascular patient study used 3.36 grams per day
MCI trials used 1-2 grams daily
General health recommendations (250-500 mg/day) may be too low for brain benefits

Side Effects and Safety:

Generally safe at typical doses
May cause fishy aftertaste or mild digestive issues
Higher doses (>3 grams/day) can have blood-thinning effects
May increase bleeding risk with anticoagulant medications
Consult healthcare provider if on medications or have bleeding disorders

Verdict: Omega-3 supplements show moderate to strong evidence for brain health, with best results for preventing decline rather than treating established disease. Earlier supplementation works better than late intervention. DHA is crucial for brain structure.

2. Bacopa Monnieri

Bacopa Monnieri (or Brahmi) is a perennial herb that holds a prominent place in Ayurvedic medicine, where it’s been used for centuries as a memory enhancer and nerve tonic. Its medicinal properties come from compounds in the leaves called bacosides, which are the primary active constituents responsible for its cognitive effects.

How it Works: Bacopa modulates the cholinergic system, which is crucial for learning and memory, by affecting acetylcholine release and receptor binding. It offers neuroprotective effects in the hippocampus (the brain’s memory center) and has adaptogenic properties that help the brain manage stress.

The Science:

Meta-analysis of nine randomized controlled trials found significant improvements in cognitive performance^[4]
Studies show shortened completion time on the Trail Making Test Part B (executive function)^[4]
Research demonstrates decreased choice reaction time (improved processing speed)^[4]
Systematic review of six RCTs highlighted consistent improvements in memory free recall^[5]
Beneficial effects observed in 9 out of 17 memory tests across reviewed studies^[5]

Typical Dosage:

Standardized extracts: 300-450 mg per day, often in divided doses
Study in medical students used 150 mg twice daily of Bacognize® extract
Acute studies tested single doses of 320 mg or 640 mg of CDRI 08 extract
Most studies showing benefits involved dosing periods of at least 12 weeks

Side Effects and Safety:

Generally well-tolerated with a high therapeutic index
Most common side effects are mild and gastrointestinal
May cause nausea, abdominal cramps, bloating
Potential theoretical interactions with sedative medications
Possible interactions with thyroid hormones or drugs affecting the cholinergic system

Verdict: Bacopa Monnieri has moderate to strong evidence supporting efficacy for improving memory recall and attention/processing speed. The research consistently shows benefits when standardized extracts are used daily for at least 6-12 weeks.

3. Phosphatidylserine (PS)

Phosphatidylserine is a natural phospholipid highly concentrated in brain cell membranes, especially in the cerebral cortex. Your body produces some PS, but you also get small amounts from foods like fish and organ meats.

How it Works: PS maintains the fluidity and structure of neuronal cell membranes, which is essential for proper signaling between brain cells. This supports neurotransmitter release and receptor function, processes crucial for learning and memory.

The Science:

Systematic reviews and meta-analyses show PS improves memory performance in elderly individuals with cognitive decline^[6]
A recent clinical trial with 190 older adults with MCI found significant improvements in short-term memory, arithmetic ability, and abstract reasoningl^[7]
The FDA has authorized a qualified health claim that PS may reduce the risk of cognitive dysfunction in the elderly (though noting evidence is limited)^[6]
Research using PS for subjective memory complaints shows promising results for memory abilities^[8]
Studies suggest PS may help with symptoms of inattention in children with ADHD^[9]

Typical Dosage:

For cognitive support in older adults: 100-300 mg daily
For children with ADHD: 200-300 mg daily
Most studies showing benefits used at least 6-12 weeks of consistent supplementation

Side Effects and Safety:

Generally well-tolerated with few reported adverse effects
Mild digestive discomfort possible but uncommon
Theoretical interaction with blood-thinning medications (due to effects on cell membranes)
Possible interaction with medications affecting the cholinergic system

Verdict: PS shows moderate evidence for improving memory in age-related cognitive decline and MCI. The most consistent cognitive benefit is enhanced short-term memory, making it one of the better-supported supplements for this specific domain.

4. Creatine

Creatine is a naturally occurring compound formed from amino acids that your body produces and you get from meat and fish. Your brain contains significant amounts of creatine and depends on it for optimal energy production.

How it Works: Creatine functions as a cellular energy buffer in your brain, rapidly regenerating ATP during periods of high mental demand. This helps maintain optimal brain energy levels when you’re mentally fatigued, sleep-deprived, or performing challenging cognitive tasks.

The Science:

Meta-analyses show creatine supplementation enhances memory, particularly in older adults (aged 66-76 years)^[10]
Clinical studies demonstrate that creatine significantly reduces cognitive decline during sleep deprivation^[11]
A single high dose of creatine improved cognitive processing speed during sleep deprivation^[11]
Creatine supplementation lessened declines in psychomotor skills, reaction time, and balance during 24 hours without sleep^[12]
Creatine’s brain benefits appear most pronounced for tasks requiring prefrontal cortex resources^[12]
Higher baseline brain creatine levels correlate with better recognition memory^[13]

Typical Dosage:

Maintenance dose: 3-5 grams daily (standard for general health)
For cognitive benefits: 5-20 grams daily (higher end for acute situations)
Some studies used loading phases (20 grams daily for 5-7 days, often divided into 4 doses)
For brain effects, higher daily doses may be necessary (5+ grams) as the brain shows less efficient uptake than muscle

Side Effects and Safety:

Generally considered safe for healthy individuals
Most common side effect is water retention, causing slight weight gain
Higher doses may cause gastrointestinal discomfort, bloating, or diarrhea
Dividing the daily dose into smaller portions may reduce digestive issues
Pre-existing kidney disease, high blood pressure, or liver disease warrants caution
May interact with caffeine, NSAIDs, or diuretics

Verdict: Creatine has moderate evidence supporting memory benefits and cognitive resilience during stress or sleep deprivation. It acts like a “cognitive buffer” that maintains performance when your brain faces challenging conditions.

5. Curcumin (from Turmeric)

Curcumin is the primary active compound in turmeric, the bright yellow-orange spice common in curries. While turmeric contains multiple beneficial components, curcumin appears responsible for many of the cognitive benefits.

How it Works: Curcumin reduces neuroinflammation by blocking inflammatory pathways and neutralizing harmful free radicals that damage brain cells. Some research suggests it may also help clear amyloid-beta plaques and boost levels of brain-derived neurotrophic factor.

The Science:

Meta-analysis found significant improvement in working memory across various populations^[14]
Showed borderline significant benefit for processing speed^[14]
A trial using a highly bioavailable curcumin complex at 400mg twice daily for six months improved cognitive function in moderate Alzheimer’s disease patients^[15]
Benefits primarily found with enhanced bioavailable formulations (standard curcumin has very poor absorption)^[16]
Multiple systematic reviews confirm curcumin’s improvement of working memory across diverse adult groups^[17]

Typical Dosage:

Highly dependent on the specific formulation used
Special formulations: 80-160mg (Longvida®), 180-360mg (Theracumin®), or 800mg daily (CurQfen®)
Standard curcumin extracts: Often need 1+ gram daily but with questionable bioavailability
Taking with a meal containing fat slightly enhances curcumin absorption
Black pepper extract increases curcumin bioavailability by blocking its breakdown

Side Effects and Safety:

Generally recognized as safe (GRAS) by the FDA
Gastrointestinal effects most common (stomach upset, nausea, diarrhea)
May have mild blood-thinning properties (caution with anticoagulants)
Allergic reactions possible in sensitive individuals
Potential drug interactions through effects on drug-metabolizing enzymes

Verdict: Curcumin shows moderate evidence for improving working memory, but results depend entirely on using bioavailable formulations. Standard turmeric powder or basic curcumin supplements have extremely poor absorption and likely provide minimal brain benefits.

6. Ginkgo Biloba

Ginkgo biloba extract comes from the leaves of one of the oldest living tree species on earth, used in traditional Chinese medicine for thousands of years. In modern times, it’s become one of the most researched herbal medicines for cognitive health.

How it Works: Ginkgo improves cerebral blood flow and has potent antioxidant properties that protect brain cells from damage. It may also influence neurotransmitter systems and block inflammatory factors affecting brain function.

The Science:

Meta-analysis of nine randomized controlled trials found moderate but significant cognitive benefits in Alzheimer’s, vascular, and mixed dementia patients^[18]
Another systematic review showed significant improvements in cognition and activities of daily living^[19]
Benefits primarily associated with the standardized extract EGb 761® at 240mg daily^[19]
Particularly effective for patients with both cognitive decline and neuropsychiatric symptoms like depression or agitation^[19]
Results distinguish between standardized extracts and generic preparations^[20]

Typical Dosage:

240mg daily of the standardized extract EGb 761® (the most consistently studied form)
Studies typically lasted 12-52 weeks
Results specifically tied to this standardized extract and dosage
Consistency in using a standardized product is important for potential benefits

Side Effects and Safety:

Generally well-tolerated with side effect rates similar to placebo in clinical trials
Blood-thinning properties may increase bleeding risk
May interact with anticoagulant medications (warfarin), antiplatelet drugs (aspirin), and NSAIDs
Potential interactions with antidepressants, anticonvulsants, or drugs metabolized by cytochrome P450 enzymes
Consultation with a healthcare provider recommended, especially if taking other medications

Verdict: Ginkgo shows moderate evidence supporting the standardized extract EGb 761® at 240mg daily for managing symptoms in diagnosed dementia. Product quality matters greatly and benefits apply specifically to this extract.

7. Lion’s Mane Mushroom

Lion’s Mane is an edible medicinal mushroom recognizable by its white, shaggy appearance resembling a lion’s mane. This unique fungus has a long history in traditional Chinese medicine for supporting nervous system health.

How it Works: Lion’s Mane contains compounds that stimulate Nerve Growth Factor production, supporting the survival and function of brain cells. It also has antioxidant and anti-inflammatory properties that may protect against neuroinflammation.

The Science:

Strong preclinical evidence shows NGF-stimulating activity and neuroprotective effects^[21]
Study in older adults with Mild Cognitive Impairment (MCI) found significant cognitive improvements after 16 weeks of taking 250mg Lion’s Mane powder daily^[22]
Another trial showed cognitive enhancements in participants consuming 2.4g daily for 12 weeks^[22]
Acute study in young, healthy adults found improved performance on the Stroop task (measuring executive function) with a single 1.8g dose^[22]
Research shows potential mood benefits – one study found improvements in anxiety and depression measures after 8 weeks^[22]
High-dose acute study found improvements in fine motor skills but no significant global cognitive effects^[22]

Typical Dosage:

Studies in MCI used 250mg of powder daily or 2.4g daily
Acute cognitive studies used single doses of 1.8g or 3g of a 10:1 extract
The distinction between raw mushroom powder and extracts is important (extracts are more concentrated)
Fruiting body extracts (high in hericenones) vs. mycelium extracts (high in erinacines) may have different effects
Optimal dosage not fully established – ranges from 250mg to 3g daily depending on form and concentration

Side Effects and Safety:

Generally considered safe as an edible mushroom with a history of culinary use
Clinical studies report minimal adverse effects
Mild digestive discomfort possible in sensitive individuals
Allergic reactions (such as skin rash) may occur rarely
Limited data on interactions with medications

Verdict: Lion’s Mane shows strong preclinical evidence but limited human data, with most promising results in mild cognitive impairment or mood concerns. Its unique neurotrophic properties make it compelling for brain health, though more research is needed on optimal forms and doses.

8. B Vitamins (Folate, B6, B12)

Folate, B6, and B12 are essential water-soluble vitamins critical for brain function. These vitamins work together in crucial biochemical pathways affecting everything from DNA synthesis to neurotransmitter production.

How it Works: These B vitamins serve as vital cofactors in homocysteine metabolism, with elevated homocysteine strongly linked to cognitive decline. They also support neurotransmitter synthesis, myelin formation, and methylation reactions essential for neuronal health.

The Science:

Strong, consistent evidence shows B vitamin supplementation effectively lowers homocysteine levels^[23]
Despite successfully reducing homocysteine, meta-analyses of RCTs show predominantly neutral results for cognitive function^[24]
Several large reviews found no significant benefit on cognitive decline, global cognition, or specific cognitive domains^[25]
A more recent 2021 meta-analysis found significant benefits for slowing cognitive decline with interventions longer than 12 months and in non-dementia populations with early intervention^[26]
Strong observational link between lower folate levels (more than B12 or B6) and increased dementia risk^[26]
Higher dietary folate intake associated with decreased dementia risk in cohort studies^[26]

Typical Dosage:

Folic acid: 400 mcg to 2.5 mg daily
Vitamin B12: 20 mcg to 1000 mcg daily
Vitamin B6: 20 mg to 50 mg daily
Dosages for correcting deficiency may differ from cognitive enhancement goals
Higher doses may be necessary for those with absorption issues

Side Effects and Safety:

Generally safe at recommended doses
Very high B6 intake over prolonged periods can cause peripheral neuropathy
High folic acid can mask B12 deficiency, potentially delaying diagnosis of this serious condition
Important to assess B12 status before starting high-dose folic acid supplementation
Excess B vitamins typically excreted in urine

Verdict: B vitamins effectively lower homocysteine but show conflicting evidence for cognitive benefits despite strong observational links to dementia risk. Maintaining adequate B vitamin status remains important, but supplements may only benefit specific subgroups with deficiencies or those beginning intervention early.

9. Vitamin D

Vitamin D is a unique nutrient that functions more like a hormone than a typical vitamin, produced when skin is exposed to sunlight. Your brain has extensive vitamin D receptors, suggesting important neurological functions beyond its well-known role in bone health.

How it Works: Vitamin D binds to receptors in brain cells and regulates hundreds of genes affecting neurotransmitter synthesis, neurotrophic factors, and inflammation. It also modulates calcium levels in neurons and may improve cerebral blood flow.

The Science:

Robust observational evidence consistently links lower vitamin D levels to poorer cognitive function^[27]
Prospective studies show vitamin D deficiency (<50 nmol/L or <20 ng/mL) significantly increases risk of cognitive impairment, dementia, and Alzheimer’s disease^[28]
A dose-response relationship exists – dementia risk increases as vitamin D levels fall^[28]
Despite strong observational associations, intervention trials have been disappointing^[29]
Meta-analysis of supplementation studies found no significant benefit on cognitive outcomes in adults without dementia^[30]

Typical Dosage:

Targets based on blood levels rather than fixed dosing
Aim for levels associated with lower dementia risk: 77.5-100 nmol/L (31-40 ng/mL)
Supplementation needs vary dramatically based on baseline levels, age, weight, location, and genetics
Dosing should ideally be guided by blood testing and healthcare provider recommendations
Vitamin D3 (cholecalciferol) typically more effective than D2 (ergocalciferol)

Side Effects and Safety:

Generally safe at recommended doses
Toxicity possible but rare with typical supplements (usually requires >10,000 IU/day for extended periods)
Symptoms of toxicity include nausea, vomiting, weakness, frequent urination, and kidney problems
May interact with certain medications, including steroids and some weight-loss drugs
Regular blood level monitoring recommended with higher-dose supplementation

Verdict: Vitamin D shows strong observational links to cognitive health but disappointing results in intervention trials. Focus on achieving optimal blood levels (77.5-100 nmol/L) through a combination of sun exposure, diet, and supplementation guided by testing.

10. NAD+ Precursors (NMN and NR)

Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are naturally occurring molecules that convert to NAD+, a critical coenzyme involved in hundreds of metabolic reactions. While found in small amounts in foods like broccoli and avocado, supplemental NMN and NR aim to boost declining NAD+ levels that naturally fall with age.

How They Work: Both NMN and NR increase cellular NAD+ levels through slightly different pathways, powering mitochondrial health and activating enzymes like sirtuins that regulate metabolism and cellular repair. This supports cellular resilience against age-related damage and enhances brain energy metabolism.

The Science:

Animal studies show NMN effectively increases NAD+ levels in various tissues, including the brain^[31]
In mouse models, NMN prevented cognitive impairment caused by chemotherapy drugs (“chemo brain”)^[32]
NMN restored mitochondrial function in Alzheimer’s disease models and improved neurovascular coupling^[33]
Protected against traumatic brain injury and improved outcomes in rodent models^[34]
Multiple animal studies show that NR supplementation improves learning, memory, and overall cognitive function^[35]
NR supplementation consistently reduced markers of neuroinflammation in animal studies^[36]

Typical Dosage:

NMN: Human studies reporting increased blood NAD+ levels used NMN doses ranging from 250 mg to 900 mg daily
NR: Clinical trials have used doses between 100mg and 2000mg daily, with 250-1000mg being most common
Optimal dosage for cognitive effects cannot be determined from current evidence

Side Effects and Safety:

Both compounds are generally well-tolerated in short-term human studies
Reported adverse events typically mild (abdominal discomfort, diarrhea, gas)
Long-term safety data from large populations is lacking

Verdict: NMN and NR show strong preclinical evidence but we still need more human data for improving cognitive health. Still, the role of NAD+ in brain energy metabolism and cellular repair makes these precursors compelling for those interested in supporting long-term brain health.

11. Polyphenols and Berry-Based Supplements

Berry polyphenols are powerful plant compounds found abundantly in blueberries, strawberries, blackcurrants, and other berries.

How They Work: Berry polyphenols can cross the blood-brain barrier, fight harmful free radicals, reduce brain inflammation, and boost BDNF, a protein that helps brain cells form new connections. They also improve blood flow to your brain and help brain cells produce more energy.

The Science:

Controlled trials show freeze-dried blueberry or strawberry supplements improve executive function and memory in older adults^[37]
Grape and blueberry polyphenol extracts enhance episodic memory in elderly with lower baseline memory performance^[38]
Research in healthy young adults found berry polyphenol extracts improve working memory and attention during sustained cognitive effort^[39]
Standardized grape-blueberry extracts improve processing speed and visuospatial learning in those with mild cognitive impairment^[40]
Supplementation increases levels of BDNF and CREB proteins critical for neuroprotection^[41]

Typical Dosage:

Studies typically use 400-600mg daily of standardized berry polyphenol extracts
Blueberry trials often use 12-24g of freeze-dried powder (equivalent to 1-2 cups of fresh berries)
Benefits observed with consistent supplementation for 3-6 months
Acute cognitive effects noted with single doses of 300-500mg in some studies
Combining multiple berry types may provide synergistic benefits through diverse polyphenol profiles

Side Effects and Safety:

Generally recognized as safe with minimal reported adverse effects
Mild digestive discomfort possible but uncommon at typical doses
Theoretical interaction with blood-thinning medications due to mild antiplatelet effects
May affect blood sugar levels slightly in sensitive individuals
Potential interaction with medications metabolized by cytochrome P450 enzymes

Verdict: Berry polyphenols show moderate to strong evidence for cognitive benefits across the lifespan. They appear particularly effective for enhancing memory and executive function in both healthy individuals and those experiencing cognitive decline.

Building Your Brain Health Supplement Plan

Brain health is personal. Your unique biology means what works for others might not work for you. This is where Jinfiniti’s precision approach makes all the difference.

Before adding supplements to your routine:

Establish healthy foundations – quality sleep, physical activity, and brain-supportive nutrition
Test your biomarkers with Jinfiniti’s AgingSOS and NAD+ Test kits to establish a baseline
Target specific concerns with evidence-based supplements rather than taking everything at once

Our science-backed formulations include key ingredients from our top 10 list:

Vitality↑® NAD+ Booster combines NMN and creatine in a formulation that supports both long-term cellular repair and immediate brain energy needs
Extra Strength Turmeric+ delivers curcumin with maximum bioavailability for working memory support

A Good Place to Start: Start with our NAD Optimization® Starter Package that includes two Intracellular NAD+ Tests plus Vitality↑® NAD+ Booster. This allows you to measure your baseline and track your progress.

Remember, extending your healthspan means keeping your brain vibrant and your mind sharp as you age. Testing first leads to better results.

Bottom Line on Brain Supplements

Evidence for brain health supplements varies widely, with some showing promising results for specific cognitive domains. The strongest science supports omega-3s, phosphatidylserine, bacopa, and properly formulated curcumin.

Testing your cellular biomarkers first, like NAD+ levels, creates a personalized approach that’s more likely to deliver meaningful results. Jinfiniti’s testing solutions paired with targeted supplements like Vitality↑® NAD+ Booster offer a comprehensive strategy for extending your cognitive healthspan.

Remember that supplements complement but don’t replace brain-healthy lifestyle fundamentals.

Referenced Sources

Two older adults practicing yoga poses on mats in a grassy park with trees in the background

Energy Homeostasis: How Your Body Works to Balance Energy

Written by Jinfiniti Science on May 3, 2025. Posted in Energy and Fatigue.

Ever wondered how your body maintains its energy levels?

Your body has a built-in balancing system called energy homeostasis. This system works around the clock to keep your energy intake and output in perfect harmony.

Understanding this system can help you manage your weight and improve your overall health.

Key Takeaways

Energy homeostasis is your body’s system for balancing energy intake and expenditure
Your brain (particularly the hypothalamus) acts as the control center for energy balance
Multiple hormones like leptin and ghrelin regulate hunger, satiety and metabolism
Diet, exercise, sleep quality, and stress all influence your energy balance
NAD+ also plays a role in cellular energy production and declines with age

What Is Energy Homeostasis?

Energy homeostasis is your body’s automatic balancing act between calories in and calories out.

Think of it as your body’s personal accounting system. It’s constantly tracking what you eat and how much energy you use.

This tracking happens through a network of hormones, brain signals, and biological processes. When this system works well, your weight stays stable.

The science behind it comes from a basic thermodynamic principle: energy can’t be destroyed, only gained, lost, or stored.

This gives us a simple equation to remember:

Energy Balance = Energy Intake – Energy Expenditure

When your intake equals your expenditure, you maintain your weight.

Eat more than you burn? You gain weight.

Burn more than you eat? You lose weight.

The regulation of energy balance is a complex process that involves multiple organs and systems working together.

Why Energy Homeostasis Matters for You

Two older adults practicing yoga outdoors in a park setting

Your body’s energy balance system is essential for your survival and health. Without it, your cells wouldn’t get consistent energy for basic functions.

When it works properly, you have enough energy for everything from breathing to running. It also prevents excess energy storage that leads to weight gain and health problems.

Your brain (specifically the hypothalamus) acts as the command center for this entire operation. It receives signals from throughout your body about energy levels and makes adjustments.

The central nervous system integrates all these signals to maintain optimal energy levels. Glucose homeostasis is particularly important, as blood sugar provides immediate energy for your cells.

Breaking Down Energy Balance: The Two Key Players

To understand energy homeostasis, you need to know about its two main components. Let’s look at what goes in and what goes out.

Energy Intake: What Goes In

Energy intake is simply the calories you consume through what you eat and drink. These calories come from three main sources: carbohydrates, proteins, and fats.

Your hunger signals (controlled by your brain) tell you when to eat. But psychological factors like stress, social situations, and food preferences also affect how much you eat.

Energy Expenditure: What Goes Out

Your body burns energy in three main ways:

Basal Metabolism (BMR): This is the energy your body uses just to stay alive. Think breathing, pumping blood, and maintaining body temperature. It accounts for 60-75% of your daily energy use. Even when you’re completely still, you’re burning calories.^[1]
Digesting Food (TEF): Your body uses energy to process the food you eat. This accounts for about 10% of your total energy use.^[2]Protein requires more energy to digest than fats or carbs.
Physical Activity: This includes both intentional exercise and all your other movements throughout the day (fidgeting, standing, walking around). This can make up 15-30% of your energy use and varies greatly between people.^[3]

Your body can also adjust how many calories it burns in response to environmental conditions. For example, you burn more calories when you’re cold as your body works to maintain temperature.^[4]

The regulation of food intake and energy expenditure work together to achieve balance.

Your Body’s Control System: How Energy Balance Works

A model brain on a turquoise plate against a peach background.

Your body uses a sophisticated network of signals to keep your energy in balance.

Your Brain as Command Center

Your brain—especially the hypothalamus—acts as the control tower for energy balance. It collects information from throughout your body about energy levels.^[5]

It then sends out signals to adjust your hunger, satiety, and energy expenditure. Different areas within the hypothalamus handle specific tasks related to appetite control.

The hypothalamic control of metabolism is central to maintaining energy homeostasis. Through various neural circuits, your brain can regulate energy usage throughout your body.

Hormones and Molecules: Your Body’s Chemical Messengers

Your body uses several key hormones and molecules to regulate hunger and energy use:

Ghrelin: This is your “I’m hungry” hormone. Your stomach releases it when empty, signaling your brain that it’s time to eat. Its levels peak before meals and drop after you eat. Ever feel your stomach growling before lunch? That’s ghrelin at work.^[6]
Leptin: This is your “I’m full” hormone. Your fat cells produce it to tell your brain about your energy stores. More body fat means more leptin, which should signal that you have enough energy stored. Leptin signaling helps you feel satisfied after eating and increases energy expenditure.^[7]
Incretins: These hormones are released from your intestines when you eat. One type (GLP-1) helps you feel full and can promote weight loss. Another type (GIP) influences how your body stores energy in fat cells.[8] Some newer weight loss medications work by mimicking GLP-1.
NAD+: Unlike hormones, NAD+ is a coenzyme that acts as your cells’ energy currency. It plays a critical role in over 500 different cellular reactions related to energy production. Your NAD+ levels naturally decline with age, which can impact your cellular energy efficiency. This decline is linked to many aspects of metabolic health and aging.[9]
Other Molecules: Scientists continue discovering more chemical messengers involved in energy balance, including specialized proteins and bile acids.^[10]

The interaction between food intake and energy usage depends on these complex signaling systems.

Neural Networks: Your Appetite Control System

Your hypothalamus contains two main types of nerve cells that regulate appetite:

POMC neurons: These are your “stop eating” cells. When activated by leptin, they release chemicals that reduce your appetite and increase your energy expenditure.^[11]
AgRP neurons: These are your “start eating” cells. They increase hunger and are activated by ghrelin (when you’re hungry) and inhibited by leptin (when you’ve had enough).^[12]

These neural networks communicate with other brain regions to coordinate when you feel hungry or full. The control of energy homeostasis depends on the precise functioning of these neural circuits.

Your body’s ability to regulate energy homeostasis determines how efficiently you use and store energy.

What Affects Your Energy Balance?

Various health foods spread out on a white background

Many factors can influence how your body manages energy balance.

What You Eat

The types of food you eat—not just the calories—affect your energy balance. Different nutrients impact your satiety, metabolism, and hormone levels in unique ways.

Protein, for example, helps you feel fuller longer than the same calories from carbs or fats. It also requires more energy to digest, boosting your metabolism slightly.^[13]

A high-protein breakfast might help you eat less throughout the day. The control of energy intake through food choices significantly impacts your overall balance.

How You Move

Physical activity is a powerful tool for managing your energy balance.

Regular exercise burns calories directly while you’re moving. It also improves your metabolic health, making your body more efficient.^[14]

Exercise affects your muscles, heart, and other body systems in ways that support energy balance. Even small increases in daily movement can make a significant difference over time.

Your Genetic Blueprint

Your genetic makeup influences how your body handles energy.^[15] Some people naturally have faster metabolisms than others.

Your genes can affect your appetite regulation and how easily you store fat. This explains why weight management strategies need to be personalized.

Your friend’s diet plan might not work for you because of genetic differences.

Your Environment

The world around you impacts your energy balance in surprising ways:

Temperature affects how many calories you burn. Being cold increases energy expenditure
Stress can trigger hunger hormones and emotional eating patterns^[16]
Sleep deprivation disrupts hunger hormones and can increase appetite^[17]
Food availability and portion sizes in your environment influence how much you eat

Your Age and Sex

Your metabolic rate naturally changes as you age. Most people’s metabolism slows down as they get older. This means you may need fewer calories at 50 than you did at 20.^[18]

Hormonal differences between men and women also affect energy balance. These differences explain why weight management strategies may need to differ by age and sex.^[19]

Why Energy Balance Matters for Your Health

A glucose meter and sugar cubes on a turquoise plate against a pink background.

Energy homeostasis affects virtually every aspect of your health. Understanding these connections helps you make informed health decisions.

Weight Management Challenges

Energy imbalance is the core issue in weight problems.

When you consistently consume more energy than you burn, your body stores the excess as fat. This leads to weight gain over time and can eventually result in obesity.^[20]

But your body also resists weight loss through various defense mechanisms.

When you reduce calories, your body often responds by:

Decreasing your metabolic rate
Increasing hunger hormones
Reducing energy expenditure

This explains why sustainable weight management requires long-term strategies. Quick fixes typically fail because they don’t account for these biological adaptations.

Effective control of energy balance requires understanding these adaptive responses.

Metabolism

Energy imbalance can trigger metabolic disorders like type 2 diabetes.^[21]

Excess energy storage disrupts insulin sensitivity. This impairs your body’s ability to regulate blood sugar effectively.

Understanding energy homeostasis helps scientists develop better treatments. It also explains why lifestyle interventions that restore energy balance often improve metabolic health.

Heart Health

Maintaining energy balance supports cardiovascular health^[22] in multiple ways:

It helps regulate blood pressure and cholesterol levels
It reduces inflammation throughout your body
It supports healthy body composition

These factors together lower your risk of heart disease.

Brain Function and Mood

Your energy balance affects your brain function and mental health^[23]:

Hunger hormones influence not just appetite but also mood and cognition
Balanced energy metabolism provides steady fuel for brain function
Energy imbalances can contribute to mood swings and cognitive difficulties

Maintaining stable energy levels supports psychological well-being.

Practical Strategies for Optimizing Your Energy Balance

Here are actionable strategies for energy balance regulation you can implement today:

Smart Eating Approaches

Build your meals around foods that promote satiety and stable energy
Include protein at every meal to boost fullness and increase thermic effect
Add fiber-rich vegetables and whole grains to slow digestion and stabilize blood sugar
Choose nutrient-dense foods that provide vitamins and minerals your metabolism needs
Limit highly processed foods that can disrupt hunger signals
Pay attention to portion sizes without becoming obsessive

Movement That Works For You

Find physical activities you genuinely enjoy so you’ll stick with them.

Combine different types of exercise for maximum benefit:

Cardiovascular exercise burns calories and improves heart health
Strength training builds muscle and boosts metabolism
Daily movement (taking stairs, walking more) adds up significantly

Remember that consistency matters more than intensity. Even modest increases in physical activity improve energy balance.

Sleep and Stress Solutions

Prioritize 7-9 hours of quality sleep every night.

Poor sleep disrupts hunger hormones and increases cravings.

Manage stress through techniques that work for you:

Meditation or deep breathing
Time in nature
Social connection
Enjoyable hobbies

Both inadequate sleep and chronic stress can sabotage your energy balance efforts.

Supporting Cellular Energy Production

Your cellular energy systems need proper support to function optimally.

NAD+ levels are particularly important for energy production at the cellular level. As you age, NAD+ naturally declines, potentially affecting your energy metabolism.

Knowing your NAD+ levels can provide valuable insight into your cellular health.

Jinfiniti’s first-of-its-kind Intracellular NAD+ Test offers a way to measure your actual NAD+ levels through a simple finger-prick blood sample.

This test helps you determine if your cellular energy systems have the resources they need. Based on your results, you can take targeted action to optimize your NAD+ levels.

Supplements containing NAD+ precursors may provide your body with the building blocks to produce more NAD+.

Our Vitality↑ NAD+ Booster combines these precursors with synergistic ingredients that work through multiple metabolic pathways to effectively increase NAD+ levels.

This approach follows our “Test, Act, Optimize” methodology for precision health improvement.

Intracellular NAD Test promotional image

Personalized Approach

Recognize that your energy needs are unique to you. What works for someone else might not work for you.

Pay attention to how your body responds to different foods and exercise. Adjust your approach based on your age, activity level, and individual needs.

Consider working with healthcare providers for personalized guidance.

Putting It All Together

Energy homeostasis is your body’s built-in system for maintaining energy balance. Understanding this system helps you make better health choices.

Your body constantly works to balance energy intake and expenditure through complex hormonal and neural networks. Many factors influence this balance, including diet, activity, genetics, environment, age, and sex.

Energy imbalances can lead to weight issues, metabolic disorders, cardiovascular problems, and even affect mental health.

You can support healthy energy homeostasis through strategic food choices, regular physical activity, adequate sleep, and effective stress management.

Activities that increase energy expenditure, combined with mindful eating, create the foundation for balance.

Remember that small, consistent actions add up to significant results over time.

Referenced Sources

Why Take Quercetin with Bromelain? 7 Health Benefits to Know

Written by Jinfiniti Science on May 2, 2025. Posted in Quercetin, Supplements. No Comments on Why Take Quercetin with Bromelain? 7 Health Benefits to Know

Nature’s dynamic duo might be hiding in plain sight. When quercetin from apples and onions joins forces with pineapple’s bromelain, something remarkable happens.

The combination of these two natural substances is only just being discovered by health enthusiasts and researchers.

What makes this pairing so special? And why are more people adding this combination to their daily wellness routines?

Key Takeaways

Bromelain enhances quercetin absorption by up to 80%, creating a powerful synergistic effect.
Together they provide anti-inflammatory benefits, immune support, and natural allergy relief.
The combination supports heart health through improved circulation and blood pressure regulation.
Most supplements recommend 500-1,000mg quercetin and 240-960mg bromelain daily.
Consult your healthcare provider before taking either supplement, especially if taking blood thinners or antibiotics.

What Are Quercetin and Bromelain?

Quercetin and bromelain are two well-studied natural compounds often taken together for their combined health benefits. Before we get into why they work so well as a pair, let’s take a closer look at each one on its own.

Quercetin: The Powerful Plant Flavonoid

Ever wonder what gives red onions or blueberries their color? Often, it’s quercetin! This natural pigment is packed into many delicious plant foods.

It’s a type of flavonoid, a fancy word for beneficial compounds made by plants. Eating foods rich in quercetin, like apples (skin on!), grapes, leafy greens, and broccoli, is an easy way to consume it.

Quercetin supplements are known for their antioxidant properties. They help neutralize unstable molecules called free radicals.¹

The protective effects of quercetin are most evident during oxidative stress, when your body needs extra help fighting those pesky free radicals.

Bromelain: The Pineapple Enzyme

Bromelain is a powerful mix of enzymes, mainly found in the stem and juicy parts of pineapples. These enzymes are nature’s protein pros, expertly breaking down proteins.²

Why should you care? It means Bromelain can help your digestion run smoothly. Plus, it’s known for helping soothe puffiness and discomfort, especially after you’ve been active.

Nowadays, many people use Bromelain supplements to tackle swelling and achiness, speed up healing, and keep their gut happy.

Why Quercetin and Bromelain Work Better Together

Quercetin and bromelain may enhance each other’s positive effects when taken together.

Bromelain dramatically improves quercetin’s absorption by up to 80% according to research in the Turkish Journal of Biology.³

Beyond just better absorption, they also work together for stronger results. This pair offers more potent anti-inflammatory and anti-allergic support combined than either could manage alone.⁴

And that’s just scratching the surface of how this duo may support your health goals.

Supplement Safety Note

7 Health Benefits of Quercetin with Bromelain

Infographic showing the top 5 benefits of quercetin and bromelain

Quercetin and bromelain offer a powerful combination for improving your health in several ways. Here are seven key benefits of taking these two natural compounds together.

1. Anti-inflammatory Effects

Quercetin and bromelain may powerfully reduce inflammation. Studies show the duo helps maintain healthy inflammatory response during tissue damage or injury.

Quercetin acts as a natural senolytic, targeting aging cells that cause chronic inflammation. It also blocks leukotriene formation in inflammatory processes.⁵

Bromelain breaks down inflammatory proteins and improves circulation to affected areas.⁶

Animal research shows the combo normalizes inflammatory markers like CRP and ESR and reduces gut inflammation.⁷

2. Immune System Support

Quercetin and bromelain may support immune function. A 2020 medRxiv study found a supplement with quercetin, bromelain, zinc, and vitamin C safe for COVID-19 patients.⁸

Research in Open Health showed these compounds target viral components, including SARS-CoV-2 spike proteins, potentially preventing replication.⁹

Another study indicated their anti-inflammatory effects may help manage cytokine storms (when the immune system overreacts) in COVID-19. ¹⁰

While research is promising, more studies are needed to fully establish benefits for immunity.

3. Allergy Relief

For those struggling with seasonal allergies, the quercetin bromelain combination may provide natural relief.

Quercetin blocks allergens and acts as a natural antihistamine by stabilizing mast cells, preventing histamine release.¹¹ This reduces runny nose, itchy eyes, and congestion symptoms.

Bromelain reduces inflammation in nasal passages and respiratory system, easing breathing difficulties.¹² It also improves the absorption of quercetin and enhances its antihistamine effects.

4. Heart Health

Research suggests Quercetin helps maintain healthy blood pressure levels. It protects blood vessels from oxidative damage, contributing to better cardiovascular function.¹³

A Nutrition Research study found quercetin may help regulate cholesterol, supporting its conversion into bile acids and encouraging liver clearance.¹⁴

Bromelain boosts circulation and helps prevent excessive platelet clumping, which lowers blood clot risks.¹⁵ Its anti-inflammatory properties also help keep blood vessel walls healthy.

5. Digestive Health Support

Bromelain’s enzymes help break down proteins found in food.¹⁶ This helps make digestion easier and can reduce feelings like bloating or discomfort after meals.

Meanwhile, quercetin contributes by helping soothe inflammation within the digestive tract.¹⁷ This action can be beneficial for managing conditions like irritable bowel syndrome (IBS).

Quercetin’s antioxidant properties play a part by protecting the intestinal lining, helping maintain gut integrity.

Animal studies also suggest that quercetin increases microbial diversity, enriching health-promoting bacteria in the gut.¹⁸

6. Joint and Muscle Recovery

For those with joint pain, or athletes looking for quicker recovery, combining quercetin and bromelain provides natural support.

Quercetin helps mainly through its anti-inflammatory effects. Research indicates it can reduce joint pain and swelling.¹⁹ This is beneficial for conditions like arthritis or simple discomfort from physical activity.

Bromelain contributes by breaking down proteins associated with post-exercise muscle soreness and stiffness.²⁰ It also supports better circulation to speed recovery and ease muscle tightness.

Animal research also found the combination reduced arthritis symptoms and inflammatory markers, suggesting additive effects.²¹

7. Uric Acid Reduction

A study in the Journal of Food and Nutrition Research found a supplement with quercetin, bromelain, rutin, and L-carnosine effectively reduced uric acid levels after three months.²²

Bromelain also appears helpful here, as studies show it can break down painful urate crystals that cause gout flare-ups.²³

How to Take Quercetin with Bromelain

To get the most out of quercetin and bromelain benefits, you can include them in your diet through food sources or supplements.

Foods like apples, onions, and green tea are rich in quercetin, while bromelain is primarily found in pineapple.

For a more targeted approach, supplements that combine quercetin and bromelain are available. Look for products with bioavailability enhancers like piperine (black pepper extract).

Jinfiniti’s SenoAid™ is formulated with this in mind. It blends quercetin dihydrate and bromelain with green tea extract and piperine for maximum absorption. Our senolytic complex is crafted to help clear aged cells and support cellular rejuvenation.

Recommended Dosages

The right dosage of quercetin and bromelain depends on the specific health issue you’re addressing. Here’s a helpful table:

Use/Condition	Quercetin Dosage	Bromelain Dosage	Administration Notes
General supplementation	500-1,000 mg daily (divided doses)	240-960 mg daily (80-320 mg, 2-3 times daily)	For bromelain: take on empty stomach unless for digestion
Allergies	500-1,000 mg daily	1,000 mg daily	Take bromelain on an empty stomach
Inflammation/Arthritis	500-1,000 mg daily	400 mg 1-2 times daily (arthritis) 800-1,500 mg daily (general inflammation)	Take bromelain on an empty stomach
Digestion	500-1,000 mg daily	500 mg 3 times daily 1,000-2,000 mg daily	Take bromelain with meals

Important Notes

Optimal doses for quercetin have not been established for any specific condition by health authorities

Do not exceed 1,000 mg daily of quercetin to avoid potential side effects

Quercetin absorption is improved when taken with fatty meals, vitamin C, or bromelain

Bromelain dosage may also be measured in GDU (gelatin digesting units) – approximately 1,500 mg should supply around 6,000 GDU

Consult a healthcare professional before starting any supplement, especially if you have existing medical conditions or are taking medications

Potential Side Effects

An image of a woman who might be suffering from side effects

🟢 Low-risk side effects: Stomach discomfort, headaches, and diarrhea occur occasionally. Most people tolerate standard doses well.

🟠 Moderate concerns: These supplements may interact with certain medications like blood thinners or antibiotics.

🔴 Serious cautions: Very high quercetin doses may stress the kidneys. Medical literature documents one case of elevated liver enzymes from combined use.²⁴

The following groups should exercise caution:

Pregnant/nursing women

People with compromised kidney/liver function

Anyone taking prescription medications

Bottom line: Schedule a quick doctor’s visit before starting. Stop immediately if unusual symptoms develop.

How to Choose Quercetin and Bromelain Supplements

An image of a man reviewing a supplement

Quercetin and bromelain supplements come in several forms:

Capsules and tablets: Most common and convenient for consistent dosing

Powders: Offer flexible dosing and can be mixed into drinks or foods

Liquid extracts: Potentially faster absorption for some individuals

Combined formulations: Often include vitamin C, zinc, or other complementary nutrients

Bioavailability

For quercetin, look for dihydrate, phytosome or with added phospholipids for absorption

For bromelain, check that potency is measured in GDU (Gelatin Digesting Units) or MCU (Milk Clotting Units)

Some formulations include piperine (black pepper extract) to improve absorption

Quality Assurance

Choose products that have been third-party tested for purity and potency

Look for certifications like NSF, USP, or Informed Choice

Check for GMP (Good Manufacturing Practices) certification

Check for unnecessary fillers, artificial colors, or allergens

Always follow the manufacturer’s recommended dosage and consult with a healthcare provider before starting any new supplement regimen.

Takeaway: Should You Take Bromelain and Quercetin?

The combination of quercetin and bromelain offers promise for various health conditions including inflammation, arthritis, digestive issues, and allergies.

Both compounds are generally safe, but consult a healthcare provider before starting any new supplement, especially with existing health conditions or medications.

As research continues, we may discover more benefits of this dynamic duo. If you’re looking for a natural way to support your health on multiple fronts, this combo is worth considering.

Referenced Sources:

How NAD+ Can Influence Arthritis and Support Joint Health

Written by Jinfiniti Science on April 29, 2025. Posted in NAD+, Arthritis and Pain, NAD, NAD+ Precursors.

Recent research has uncovered fascinating connections between a molecule called NAD+ and joint health.

For the millions who struggle with arthritis, this emerging area of study offers new insights into managing joint discomfort and supporting overall joint function.

Key Takeaways

Multiple studies show people with arthritis have lower NAD+ levels, which may contribute to joint inflammation and damage
NAD+ powers key proteins that regulate inflammation pathways and help maintain joint health
NAD+ precursors have shown benefits in reducing arthritis symptoms and supporting joint function in research models
Individual responses to NAD+ supplementation vary widely, making testing and personalized dosing essential
Understanding your current NAD+ status helps determine the right approach for you

What Is NAD+ and Why Does It Matter for Joint Health?

NAD+ (nicotinamide adenine dinucleotide) is a vital molecule found in every cell of your body. Think of it as a cellular fuel that helps your cells:

Create energy from the food you eat
Fight off harmful oxidative stress
Repair damaged DNA
Support your immune system
Keep cells young and healthy

These functions are especially important for your joints, which need constant maintenance and protection.

Research shows that many factors can lower your NAD+ levels¹, including:

Poor diet choices
Infections
Chronic diseases
Aging

When NAD+ levels drop, inflammation often increases – which can be a problem for arthritis sufferers.

NAD+ Levels in Arthritis: What Science Tells Us

A senior checking their hand for arthritis symptoms

Several studies have documented alterations in NAD+ metabolism in patients with various forms of arthritis. Rheumatoid arthritis (RA) patients show significantly reduced plasma NAD+ levels compared to healthy individuals.

This NAD+ deficiency appears driven by multiple factors.

Research shows that genes involved in NAD+ consumption—including PARPs (poly-ADP-ribose polymerases), sirtuins (SIRTs), and CD38—are upregulated in rheumatoid arthritis.² Meanwhile, genes responsible for NAD+ biosynthesis are downregulated.

A multi-omics profiling study of collagen-induced arthritis in mice identified early metabolic changes characterized by oxidative stress and a significant drop in NAD+ levels. ³

This suggests that NAD+ depletion may precede and potentially contribute to the inflammatory cascade in arthritis, rather than merely being a consequence of inflammation.

How NAD+ Influences Inflammation and Joint Function

NAD+ impacts joint health through three key pathways:

The Sirtuin Anti-Inflammation Pathway

NAD+ powers proteins called sirtuins, which act as inflammation regulators in your body.

One sirtuin in particular, called SIRT1, works like a volume control for inflammation. When NAD+ levels are healthy, SIRT1 can help:

Turn down excessive inflammation
Regulate an important inflammation controller called NF-κB
Restore balance to your immune response

Studies show that when NAD+ levels drop in arthritis, SIRT1 can’t do its job properly.⁴ This leads to unchecked inflammation and ongoing joint damage.

The CD38 Consumer Problem

CD38 is like a hungry enzyme that eats up NAD+ in your body. People with rheumatoid arthritis often have too much CD38 activity, which means:

Less NAD+ available for important cellular functions
More inflammation signals being produced
Faster progression of joint damage

Research in mice shows that when CD38 is removed or blocked, arthritis symptoms improve significantly.⁵ A new compound called NTX-748 that blocks CD38 has shown promising results in reducing joint inflammation.

The Cellular Compartment Issue

NAD+ needs to be in the right place, not just at the right levels in your body.

Scientists discovered that in rheumatoid arthritis, NAD+ can build up abnormally in certain parts of cells due to a deficiency in an enzyme called QPRT.⁶ This leads to the release of harmful proteins that damage joints.

This finding shows that balancing NAD+ throughout all cellular compartments may be just as important as increasing NAD+ levels.

NAD+ Precursors: Promising Results in Arthritis Models

A woman being checked by her doctor for joint pain

NAD+ precursors are compounds that the body can use to create NAD+. Several of these have shown promising effects in arthritis research:

Nicotinamide Riboside (NR) in Osteoarthritis

Nicotinamide riboside (NR), a potent NAD+ precursor, has shown promising effects in multiple animal models of osteoarthritis.

In a murine model of monoiodoacetate-induced knee osteoarthritis, NR treatment decreased blood and serum levels of oxidative stress biomarkers. It also reduced histological lesions in a manner comparable to hydrolyzed collagen, a commonly prescribed supplement.⁷

Another study investigating the mitochondrial unfolded protein response (UPRmt) in osteoarthritis found that enhancement of UPRmt with NR significantly improved mitochondrial function and reduced chondrocyte death. It also attenuated osteoarthritis pain and ameliorated disease progression.⁸

Dihydronicotinamide Riboside and Post-Traumatic Osteoarthritis

Research shows that dihydronicotinamide riboside (NRH), another orally bioavailable NAD+ precursor, significantly inhibited post-traumatic osteoarthritis development and associated pain in mice.⁹

Similarly, nicotinamide riboside supplementation has been found to modulate pro-fibrotic gene expression in a murine model of post-traumatic osteoarthritis, as has CD38 loss of function.

NAD+ Boosters in Rheumatoid Arthritis

In rheumatoid arthritis models, NAD+ boosters have shown potential as novel anti-inflammatory tools.

When peripheral blood mononuclear cells from active RA patients were treated ex vivo with NAD+ boosters—including nicotinamide (NAM) and NR—anti-inflammatory effects were observed.²

Interestingly, estrogen’s protective effects against rheumatoid arthritis may be partially mediated through alterations in nicotinamide metabolism.

A study investigating the impact of 17β-estradiol (E2) on the metabolome of synovial fibroblasts from RA patients found that nicotinate and nicotinamide metabolism was highly correlated with E2 treatment.¹⁰

Clinical Evidence: What We Know So Far

Despite promising preclinical findings, clinical evidence for the efficacy of NAD+ precursors in treating arthritis or supporting joint health in humans remains limited.

A comprehensive review of 25 published research articles on human nicotinamide riboside supplementation found that oral NR supplementation has displayed few clinically relevant effects overall.¹¹

However, the review noted that nicotinamide riboside may play a role in reducing inflammatory states and has shown some potential in the treatment of diverse severe diseases.

A twin study investigating long-term NR supplementation found that NR improved systemic NAD+ metabolism, muscle mitochondrial number, myoblast differentiation, and gut microbiota composition.¹²

While this study did not specifically evaluate joint health, the improvements in mitochondrial function and systemic inflammation markers could indirectly benefit joint tissues.

Practical Considerations for NAD+ Supplementation

Currently, there are no official guidelines for NAD+ supplementation. The recommendations we have for vitamin B3 (a basic NAD+ building block) only focus on preventing deficiency diseases – not optimizing cellular health.

Scientists believe that NAD+ precursors like NR could become recommended supplements in the future¹³, but we more research will be helpful to determine:

The most effective NAD+ dosages
Who would benefit most
The best timing and delivery methods
Longer-term safety

Why might your response to NAD+ supplements differ from someone else’s? Several factors affect how your body uses these supplements:

Your current NAD+ levels (which most people don’t know without testing)
Your age and overall metabolic health
Other health conditions you may have
Medications you’re taking that might interact with NAD+ metabolism

If you have arthritis and are considering NAD+ supplementation, it’s best to:

Work with a healthcare provider familiar with NAD+ science
Consider testing your NAD+ levels before and after supplementation
Monitor your symptoms and inflammation markers to see if the approach is working for you

The Jinfiniti Approach to NAD+ Optimization

At Jinfiniti Precision Medicine, we follow our TAO philosophy—Test, Act, Optimize—to support healthy NAD+ levels:

Test

Our Intracellular NAD® Test is the first step to understanding your personal NAD+ status:

Simple finger-prick blood collection you can do at home
Clinical-grade testing of your actual cellular NAD+ levels
Personalized dosage recommendations based on your results

This test solves a critical problem: the same NAD+ dose that helps one person could be ineffective or even harmful for another.

Act

Based on your test results, you can choose from our science-backed NAD+ support options:

Vitality↑® NAD Booster: Our premier supplement containing a precise blend of NAD+ precursors, creatine monohydrate, D-ribose, and niacinamide in a patent-pending formulation.
Pure NMN Powder: A high-purity (99.5% verified) Nicotinamide Mononucleotide supplement for those who prefer a single-ingredient approach.

Optimize

To complete the cycle and ensure your supplementation is effective:

NAD Optimization® Starter Package: This complete solution includes two NAD+ tests (before and after supplementation), our Vitality↑® NAD Booster, and a personalized consultation to help interpret your results.

The Future of NAD+ in Joint Health

The relationship between NAD+ metabolism and joint health is complex but increasingly well-understood. Dysregulation of NAD+ levels, often characterized by systemic depletion and altered expression of NAD+-synthesizing and -consuming enzymes, appears to be a feature of arthritis conditions.

NAD+ precursors and inhibitors of NAD+-consuming enzymes have shown promise in preclinical models of arthritis, suggesting potential therapeutic applications. However, clinical evidence in humans is still limited, indicating a need for further research to translate these findings into effective treatments.

By taking a personalized, data-driven approach to NAD+ optimization, individuals may be able to support their joint health and overall cellular function.

The Jinfiniti TAO methodology—Test, Act, Optimize—provides a framework for this personalized approach, allowing for targeted interventions based on individual biomarker results.

As research in this field continues to evolve, we remain committed to staying at the forefront of NAD+ science and bringing evidence-based solutions to those seeking to optimize their healthspan.

Referenced Citations:

5 Daily Practices to Support Mitochondrial Health

Written by Jinfiniti Science on April 28, 2025. Posted in Mitochondrial Dysfunction. No Comments on 5 Daily Practices to Support Mitochondrial Health

Ever feel like your body’s batteries need recharging? That’s essentially what your mitochondria do all day long.

These tiny cellular power plants transform what you eat and breathe into the energy that keeps you moving, thinking, and thriving.

When they work well, you feel energized and clear headed. When they struggle, so do you.

Luckily, science has uncovered daily practices that can supercharge these microscopic energy factories.

Read on to discover how simple lifestyle adjustments can support mitochondrial function and revitalize your cellular batteries.

Key Takeaways

Mitochondria generate 90% of your body’s energy and play crucial roles in cell repair and immune function
Exercise stimulates the creation of new mitochondria, improving energy production capacity
Quality sleep and stress management are essential for mitochondrial maintenance and repair
Intermittent fasting activates pathways that enhance mitochondrial performance and cleanup
A diet rich in antioxidants and healthy fats protects mitochondria from damage and supports function

Why is Mitochondrial Function Important?

What exactly runs the show deep inside your cells? Meet the mitochondria. They are essential for your health at the most basic level.

Most known for energy production, they generate about 90% of the ATP your body needs.¹ This is the fundamental fuel for life’s processes.

However, their influence stretches much further. Mitochondria are critical multitaskers:

Powering You: Creating cellular energy (ATP)

Cellular Maintenance: Playing a key role in cellular repair signals²

Immune Guardians: Helping regulate immune responses³

Calming Inflammation: Assisting in controlling inflammation⁴

Over time, their performance can naturally decline. This slowdown contributes directly to common signs of aging like fatigue and reduced mental clarity.

Strengthening mitochondrial function offers real benefits. Research shows it can combat age related decline.⁵ It boosts energy and overall physical resilience.

Ultimately, supporting mitochondria means supporting your body’s core ability to function well and repair itself. It’s a cornerstone of lasting wellness and longevity.

Common Signs of Mitochondrial Dysfunction

Feeling constantly tired? Having trouble thinking clearly? Your mitochondria might be trying to tell you something.

When these cellular powerhouses aren’t working well, your body feels it. Most people don’t realize their mitochondria are struggling until several symptoms start adding up.

Watch for these warning signs:

Feeling exhausted even after a full night’s sleep

Struggling to focus or remember things

Muscles that feel weak or take forever to recover

Getting winded easily during exercise

Feeling older than your actual age

If this sounds like you, don’t worry. Supporting your mitochondrial health can boost your energy, mental clarity, and overall vitality. Your body has an amazing ability to bounce back when you give it what it needs at the cellular level.

5 Practices to Boost Your Mitochondrial Health

Give your cellular powerhouses the support they need with these simple but effective daily habits that enhance energy production at the most fundamental level.

1. Optimize Your Diet for Mitochondrial Support

Want to give your mitochondria a boost? Start with what’s on your plate!

Your mitochondria thrive when you feed them the right nutrients:

Load up on antioxidants from berries, leafy greens, and even dark chocolate. These natural defenders protect your mitochondria from the damaging byproducts of energy production.⁶

Embrace healthy fats like omega-3s found in salmon, walnuts, and flaxseeds. They keep mitochondrial membranes flexible and functioning well.

Choose quality proteins from eggs, lean meats, and legumes to provide the building blocks your body needs for mitochondrial repair.

Don’t forget micronutrients that power energy production: B vitamins from greens and nuts, magnesium from seeds and whole grains, and CoQ10 from fatty fish.⁷ ⁸

Simple food swaps like adding spinach to your morning smoothie or snacking on blueberries can energize your cells from the inside out!

Bonus Read: While food should be your foundation, our guide to the best evidence-based mitochondrial health supplements options explores additional ways to nourish your cellular energy systems when diet alone may not be enough.

2. Exercise for Mitochondrial Biogenesis

Regular exercise triggers your body to make new mitochondria and upgrade existing ones. Here’s how to get the most benefit:

Go long with cardio. Activities like brisk walking, cycling, or swimming for 30 minutes daily can increase your muscle cells’ mitochondrial volume by up to 40%!⁹ This means more energy production with less effort.

Try HIIT for efficiency. Short bursts of intense activity (30 seconds all-out, 90 seconds recovery) are particularly effective at boosting mitochondrial function.¹⁰ Just 2-3 sessions weekly can deliver impressive results in minimal time.

Don’t skip strength training. Resistance exercises improve how your mitochondria process proteins and respond to insulin, both crucial for cellular energy.¹¹

Remember to recover properly with good hydration, quality sleep, and even foam rolling, which surprisingly may help support mitochondrial formation by improving circulation.

Your mitochondria respond quickly to movement, making exercise one of the most powerful tools for cellular health.

Precision Testing for Mitochondrial Function

At Jinfiniti, our AgingSOS® panels provide precise measurements of your mitochondrial function through multiple biomarkers. This data reveals exactly where your energy production systems need support – information impossible to get from symptoms alone.

Athletes using AgingSOS® testing have identified specific biomarkers limiting their performance. Others have discovered hidden inflammation sabotaging their mitochondria despite perfect nutrition and training.

Take the first step toward optimal cellular energy. Test your mitochondrial function with AgingSOS® and build your health optimization plan on measurable data, not assumptions.

3. Prioritize Sleep and Stress Management

Your mitochondria can’t perform at their best when you’re exhausted and stressed out. Here’s why rest and recovery matter so much.

When you sleep deeply, your body runs essential maintenance, clearing out damaged mitochondria and building fresh ones. But missing those precious hours means this cleanup crew never shows up for work.

Meanwhile, stress hormones flooding your system create a toxic environment where mitochondria struggle to function.

These simple daily habits can improve your mitochondrial health:

For better sleep: Create a cool (65-68°F), dark bedroom sanctuary without electronic devices. Stick to consistent sleep times and give yourself a screen-free wind-down period before bed.

For stress relief: Even brief practices make a difference. Try the 4-7-8 breathing technique (inhale 4, hold 7, exhale 8) to quickly shift your nervous system into recovery mode.

For recovery: Surprisingly, massage has been scientifically shown to stimulate new mitochondrial growth by activating specific cellular pathways.¹² Other relaxing activities like stretching or warm baths support mitochondrial health too.

Remember: your energy at the cellular level depends on how well you balance activity with recovery. Just 5-10 minutes of daily relaxation can create significant benefits over time.

4. Practice Intermittent Fasting

Giving your digestive system a break can supercharge your cellular energy factories! Intermittent fasting creates powerful shifts in your metabolism that help your mitochondria work better.

What happens when you fast:

Your body activates cellular pathways that boost mitochondrial performance.¹³ Fasting increases important proteins called sirtuins that regulate cellular health and raises levels of NAD+, a crucial molecule your mitochondria need for energy production.¹⁴ Your body also starts producing ketones, a clean alternative fuel that your mitochondria love.

Even more importantly, fasting triggers “mitophagy,” your body’s way of removing damaged mitochondria and replacing them with healthy new ones.¹⁵ Think of it as regular maintenance that keeps your cellular power plants running efficiently.

As a bonus, studies show fasting helps reduce inflammation and oxidative stress that can damage mitochondrial membranes.¹⁶

Easy ways to start:

Try a simple 12-hour overnight fast (finish dinner by 7 PM, eat breakfast at 7 AM)

Once comfortable, explore the 16/8 method (16 hours fasting, 8 hours eating)

For a different approach, consider the 5:2 method (eat normally five days, reduce calories to 500-600 on two non-consecutive days)

Start with shorter fasting periods and gradually extend them as your body adapts. Monitor how you feel to find what works best for your unique system. The goal is to support your cellular energy, not create additional stress!

5. Minimize Toxic Exposure

Your mitochondria are sensitive to toxins that can damage them and reduce their efficiency.¹⁷

Here’s how to create a cleaner environment for optimal cellular energy:

Avoid hidden toxins:

Check household cleaners, cosmetics, and food containers for harmful chemicals

Replace products containing parabens, phthalates, and BPA with natural alternatives

Choose BPA-free containers and toxin-free personal care items

Support natural detoxification:

Stay well-hydrated to help flush toxins from your system

Eat plenty of fiber to remove waste through your digestive tract

Include detox-supporting foods like leafy greens, berries, and cruciferous vegetables

Nurture your gut microbiome:

Feed beneficial bacteria with prebiotics found in garlic and onions

Add fermented foods like yogurt and kefir for probiotics

Remember: a healthy gut supports healthy mitochondria!

Your cellular power plants work best in a clean environment. Simple changes make a big difference!

Your Mitochondrial Support Plan: Putting It All Together

Matured couple planning for their mitochondrial support

Improving mitochondrial function isn’t about quick fixes, it’s about creating healthy habits that work together. Here’s how to build your own mitochondrial health plan:

Start small and build gradually:

Choose just one practice to begin with

Add a handful of antioxidant-rich foods to your meals

Try a 20-minute daily walk or commit to consistent sleep times

Begin with a manageable 12-hour overnight fast

Watch for signs of improvement:

Increased energy and mental clarity

Better exercise performance and recovery

Improved mood and skin health

Reduced inflammation and fatigue

Remember these key principles:

Each practice enhances the others—they work better together

Consistency matters more than perfection

Small daily habits create powerful cellular changes over time

For deeper insights into your progress, consider the AgingSOS Advanced Longevity Panel from Jinfiniti, which measures key biomarkers of cellular health and aging. This test provides actionable information to help you fine-tune your mitochondrial support plan.

Your mitochondria respond quickly to positive changes! By implementing these five practices, you’re supporting the fundamental energy systems that power every cell in your body.

Referenced Sources:

Secrets to Longevity: 50 Easy Habits for a Longer Life

Written by Jinfiniti Science on April 28, 2025. Posted in Longevity, Health Conditions.

The quest to maintain a healthy lifestyle and live a long life is something we all share.

While genetics influences lifespan, research shows our daily habits matter even more for longevity.

Studies reveal only about 25% of aging comes from our genes.¹ This gives you real power to shape your health path and potentially add decades of active living.

If you want to live to be 100, adopting some of these habits can be an important step toward excellent health and well-being.

The Power of Simple Habits for Healthy Aging

Studies show that when healthy habits are combined, they can dramatically increase your life expectancy.

A 30-year Harvard study discovered that people who maintained five key habits lived significantly longer²:

Eating a healthy diet
Exercising regularly
Maintaining a healthy weight
Drinking alcohol in moderation
Not smoking

These habits added an impressive 14 extra years of life for women and 12 for men.

Even more impressive, a study of U.S. veterans found that adopting eight healthy habits by middle age was linked to living 21 to 24 years longer compared to those who adopted none.³

You don’t need to completely overhaul your lifestyle all at once. Small, consistent changes can yield big health benefits over time.

Centenarians who live past 100 years often have many simple yet impactful lifestyle habits that contribute to healthy aging and longevity.

The more healthy habits you adopt, the greater your potential for a longer, healthier life.

50 Easy Habits That Promote Longevity

Here are 50 evidence-based habits that require minimal effort yet may help you live longer.

Movement & Physical Activity

Take the stairs instead of elevators or escalators when possible.
Park farther away from your destination to add extra steps to your day.
Stand up during phone calls to break up prolonged sitting periods.
Go for a 10-minute brisk walk daily to boost heart health and mood.
Do calf raises during downtime while waiting for water to boil or during TV commercials.
Stretch for 5 minutes after waking to improve flexibility and blood flow.
Take short, active breaks by standing and moving every hour if sitting for long periods.
Try simple balance exercises like standing on one leg while brushing teeth.
Set a daily step goal using a pedometer or smartphone app, starting with 5,000 steps.
Try a fun, active hobby like dancing, gardening, or swimming that you genuinely enjoy.
Add simple bodyweight exercises like squats, lunges, or wall push-ups twice weekly.

Nutrition & Eating Habits

Assorted fruits and vegetables on green surface

Drink a glass of water upon waking to replenish fluids and support vital organs.
Add one extra fruit or vegetable serving daily to boost essential nutrients.
Swap one sugary drink for water to reduce empty calories and sugar intake.
Eat a small handful of nuts several times weekly for heart health benefits.
Choose whole grains instead of refined options when possible.
Eat until 80% full, paying attention to hunger and satiety cues.
Add herbs and spices instead of salt to flavor food while reducing sodium intake.
Opt for fish or beans once a week to replace red or processed meat.
Use olive oil for cooking or salad dressings instead of less healthy fats.
Eat meals mindfully without distractions like TV or phones.
Avoid large meals before bed to prevent digestive discomfort that interferes with sleep.
Stay hydrated throughout the day by sipping water consistently between meals.

Sleep Quality

Woman sleeping in a bed of white flowers

Go to bed 15 minutes earlier to increase total sleep time toward the recommended 7-9 hours.
Avoid screens an hour before bed to prevent suppression of sleep hormone melatonin.
Keep a consistent wake-up time, even on weekends, to reinforce natural sleep-wake cycles.
Keep the bedroom cool, dark, and quiet for optimal sleep conditions.
Avoid caffeine after 2 p.m. to prevent interference with falling asleep.
Create a relaxing pre-sleep ritual like taking a warm bath, light stretching, or reading.
Get morning sunlight shortly after waking to regulate your internal body clock.

Stress Management & Mental Well-Being

Woman practicing mindfulness meditation in the forest

Practice 5 minutes of deep breathing when feeling stressed.
Do 5 minutes of mindfulness daily, focusing on the present moment without judgment.
Practice gratitude daily by identifying something you’re thankful for.
Listen to calming music when needing to unwind.
Learn to say “no” sometimes to prevent overwhelm and manage stress.
Engage in a hobby regularly for stress relief and fulfillment.

Social Connection & Cognitive Health

Friends cheersing their water cups at a social picnic

Call or message a friend/family member daily to maintain social ties.
Read for 15 minutes daily to engage your brain and potentially slow cognitive decline.
Do a crossword or sudoku puzzle a few times weekly to challenge your brain.
Schedule a weekly social meetup in person or virtually.
Learn one new thing each week to promote lifelong learning and mental stimulation.
Volunteer occasionally for a cause you care about.
Take a different route when walking or commuting to introduce novelty.
Engage in thought-provoking conversation to exercise cognitive functions.

Preventative Health Habits

Moderate alcohol intake or consider abstaining for optimal health.
Practice good hand hygiene to reduce infection risk.
Protect skin from the sun with sunscreen, protective clothing, or seeking shade.
Maintain a healthy weight within the recommended BMI range of 18.5-24.9 kg/m².
Get regular checkups as recommended by healthcare providers.
If smoking, seek help to quit – this provides substantial health benefits at any age.

These habits collectively help you add years to your life and reduce risk of premature death, especially important for older adults who want to stay independent and maintain a healthy life.

The Science of Interconnected Habits

A game board with interconnected multi-colored pieces

Healthy habits don’t exist in isolation. They build on each other to improve your overall health.

How Habits Support Each Other

Regular physical activity does more than strengthen your heart. It improves sleep quality, reduces stress, and sharpens thinking. Quality sleep, in turn, helps regulate stress hormones, manage appetite, and maintain mental clarity.

Beyond Physical Health

This network extends to your mental and social wellbeing. Strong relationships, effective stress management, and a sense of purpose significantly impact your physical health by regulating inflammation, balancing hormones, and supporting brain health. These are all keys to longevity.

The Compound Effect

When you combine these habits, they work better as a team than they do alone. Remember that Harvard study? It confirmed this combined approach could potentially add ten healthy years to your life.

The Power of Consistency

Longevity isn’t achieved through occasional big efforts but through small, consistent daily choices that help prevent serious conditions like heart disease, diabetes, cancer, and dementia.

Starting Your Longevity Journey with Jinfiniti

The secrets of longevity aren’t really secrets at all – they’re accessible, evidence-based habits that anyone can add to their daily routine.

Start small with just one or two habits you like. Once they become part of your routine, slowly add more. Your future self will thank you for adding not just more years to your life, but more life to your years.

While these daily habits build a good foundation for living longer, understanding your body’s unique needs can help you get even better results.

After building these healthy habits, consider these science-backed approaches from Jinfiniti:

Test your cellular NAD+ levels with our Intracellular NAD Test to see where you stand and track your progress.
Check your aging markers with our AgingSOS Longevity Panel to find issues that regular blood tests miss.
Boost your cellular energy with Vitality↑ NAD+ Booster, our supplement designed to restore NAD+ levels that decline with age.
Clear out harmful old cells with our senolytic supplement complex SenoAid, which targets “zombie cells” that build up as you age and cause inflammation.

At Jinfiniti Precision Medicine, we’re dedicated to optimizing health, performance, and longevity through advanced biomarker testing and targeted supplementation. Our TAO (Test, Act, Optimize) approach helps individuals extend their years of healthy, vibrant living by addressing the cellular foundations of aging and wellness.

Referenced Sources

A woman with stylish short blonde-gray hair is smiling broadly while looking to the side on a plain background

NAD+ Supplements: Forms, Benefits, Side Effects and Safety

Written by Jinfiniti Science on April 25, 2025. Posted in NAD+, NAD, NAD+ Precursors, Supplements.

In 1513, Ponce de León sought the Fountain of Youth. In the 1920s, it was radium-infused water. The 1970s brought megadose vitamins. Now, NAD+ has become the latest anti-aging trend.

NAD+ levels decline with age, prompting claims that supplements can reverse aging.

Unlike past trends, NAD+ has real biological importance in metabolism and cellular function. But the jump from laboratory studies to costly supplements deserves healthy skepticism.

This article examines what we know, what remains unproven, and whether these increasingly popular NAD+ supplements are worth the price and promises.

Key Takeaways

NAD+ is a critical molecule for cellular health and energy production that naturally declines up to 50% by middle age
Human studies confirm NMN and NR supplements effectively raise NAD+ levels with minimal side effects
Research shows benefits for muscle strength, brain function, metabolism, and cardiovascular health in aging adults
Quality matters: choose supplements with third-party testing, proper certifications, and transparent manufacturing
Testing NAD+ levels before and after supplementation provides the most personalized approach

NAD+ and Its Role in the Body

Nicotinamide adenine dinucleotide (NAD+) is a key molecule in your body that supports over 500 enzyme reactions.

NAD+ is essential for:

Creating cellular energy
Repairing DNA
Signaling between hormones
Managing inflammation

Your cells are like busy kitchens with ingredients moving everywhere. NAD+ is the head chef who decides which ingredients go into which dishes, when to turn up the heat, and how to transform raw materials into energy your body can use.

The molecule also plays other important roles in your body:

Powers sirtuins (known as “longevity genes”) that affect how you age
Keeps your internal body clock ticking on time
Supports your mitochondria, the powerhouses of your cells¹

Aging and Decline of NAD+

What makes NAD+ so interesting is how our body’s relationship with this molecule changes as we age.

Mouse studies show NAD+ levels fall by about half in middle age.¹ In humans, NAD levels vary based on age, sex, lifestyle, and health status.²

When NAD+ becomes limited, it impacts cells in critical ways:

Mitochondrial function declines, reducing energy production
DNA repair mechanisms weaken
Cells become less resilient and metabolically efficient

These changes can contribute to many signs of aging like lower cognitive function, metabolic disorders and inflammation.³

This has lead researchers to study NAD+ precursors as potential supplements to safely increase NAD in older adults.

Since NAD+ patterns vary among individuals, the most effective approaches may need to be personalized.

Tissue-Specific NAD+ Decline

Rodent Studies

Human Studies

Skeletal Muscle

15-65% Decline

Consistent decrease with age in rodents, particularly in the gastrocnemius muscle.

Liver Tissue

10-50% Decline

Variable patterns with age. Most studies report decline in aged rodents with some exceptions.

Cardiac Tissue

0-65% Decline

Highly variable pattern. Study differences likely reflect species, strains, and methodological approaches.

Brain Regions

Variable by Region

Declines earlier than other tissues. Different brain regions show distinct patterns.

Skin Tissue

≥50% Decline

Substantial reductions with age. Strong negative correlations between NAD+ levels and age in both genders.

Brain & Cerebrospinal Fluid

10-25% Decline

Approximately 14% decrease in subjects older than 45 years compared to younger subjects.

Blood NAD+ Levels

Decline before age 50

More pronounced decline in men than women, especially in middle age (40-49 years).

Types of NAD+ Supplements

NAD+ supplements come in several forms, each containing specific compounds that serve as building blocks for NAD+ production in the body.

NAD+ Precursors

Nicotinamide Riboside (NR): This advanced vitamin B3 form directly converts to NAD+. Research shows that daily supplementation can increase NAD+ by up to 2.7 times.⁴
Nicotinamide Mononucleotide (NMN): Another direct precursor shown to boost NAD+ levels in human studies.⁴
Niacin and Nicotinamide: Traditional vitamin B3 forms that help make NAD+, but may have different side effects than newer options.
Trigonelline: A natural alkaloid related to niacin that can increase NAD+ levels in the body.⁵
NADH: A direct form of the coenzyme that can be supplemented orally, though absorption efficiency is still being studied.

Supplement Forms

Oral Supplements: Simple capsules, tablets, or powders you swallow. The most common and easy-to-use option for daily use.
Sublingual Products: These dissolve under your tongue for potentially faster results.
Liposomal Delivery: These liquids use tiny fat bubbles to help your body absorb NAD+, but remain unproven.
IV Therapy: Delivers NAD+ directly to your bloodstream, though research shows the large molecules have trouble getting into your cells.⁶
Alternative Methods: Includes skin creams, patches, and nasal sprays.

Supplement Safety Note

Potential Benefits of NAD+ Supplements

Here is what current human research suggests about the benefits of NAD supplements.

Benefit	How NAD+ Helps	Notes on Human Research
1. Raises NAD+ levels	Restores age-related NAD+ decline in blood and tissues	Proven in multiple clinical studies
2. Supports muscle strength	Improves grip strength, walking speed, muscle health	Shown in older adults
3. Protects brain and memory	May slow memory decline, supports cognition, reduces brain inflammation	Shown in people with mild memory loss
4. Improves metabolism and energy	Enhances sugar/fat use, supports energy production	Beneficial for aging and metabolism issues
5. Reduces inflammation	Lowers markers of chronic inflammation	Key in aging populations
6. Supports heart and blood vessels	Better heart function, lower blood pressure, healthy vessels	Backed by heart health studies
7. May improve fertility in older women	Helps egg cell quality in women >35	Early research; more studies needed

1. Boosts NAD+ Levels That Decline with Age

Both NMN and NR are effective at increasing NAD+ levels in the human body, helping to restore what is lost with aging.⁷

Increased NAD+ means your cells can produce more energy and work better, supporting overall wellness and vitality.

In multiple research studies, people who took NMN or NR had measurable increases in NAD+ in their blood, brains, and muscles.⁸

2. Supports Physical Strength and Muscle Function

NMN and NR supplementation may help keep your muscles stronger as you age.

In trials with older adults, taking NMN improved muscle strength and made walking easier, which is important for staying independent and active.⁹

NR also helps increase the energy capacity in muscle cells by supporting mitochondria, laying the foundation for better physical performance.¹⁰

3. Helps Maintain a Healthy Brain and May Support Memory

NAD+ is important for brain health, and raising NAD+ levels with NR and NMN can help support memory and mental sharpness.

Some research on NR showed it could reduce certain markers linked to Alzheimer’s disease in older adults, and there have been small improvements in activity and step counts in people with early memory loss.¹¹

NMN and NR may also decrease inflammation in the brain, helping protect your brain as you age.¹²

4. Improves Metabolism and Energy Levels

Studies indicate that NR and NMN supplements help the body handle sugar and fats better, supporting energy production and metabolic health.¹³

Older adults and people with metabolic challenges may find these supplements particularly helpful for weight management and avoiding metabolism-related complications.

5. Reduces Inflammation in the Body

Chronic inflammation can quietly damage your health over time and increase the risk for many diseases.

Both NMN and NR have demonstrated an ability to lower inflammation markers in the body, especially in older adults who tend to have higher baseline inflammation.¹⁴

Studies observed that taking NR can reduce levels of cytokines like IL-6, which are signs of inflammation in the body.¹⁵

6. Supports Heart and Blood Vessel Health

NAD+ supplements may help protect your heart and improve circulation.

NMN and NR have shown promise in boosting cardiovascular function, enhancing flexible blood vessels, and sometimes reducing blood pressure.¹⁶

By supporting the metabolism of heart cells and blood vessels, NMN and NR could help lower the risk of age-related heart concerns.

7. May Improve Fertility in Older Women

There is early evidence that NMN might improve egg health and reproduction potential in women over the age of 35, a group that typically experiences a drop in fertility linked to declining NAD+.

Supplementing with NMN can help boost oocyte (egg cell) quality, increasing the chances of a healthy pregnancy for women in this age group.¹⁷

Infographic showing 5 NAD+ supplement benefits

Safety and Side Effects of NAD+ Supplements

One of the most reassuring findings from many human studies is that NMN and NR supplements are safe for most people and well tolerated even at higher doses.¹⁸

Reported side effects are typically mild and rare, such as slight stomach upset or headache, and no serious events have been shown in clinical research up to doses of 2000 mg/day for NR and 900 mg/day for NMN.¹⁹

Common Side Effects

Feeling tired or weak at first
Digestive problems (nausea, constipation, diarrhea)
Short-term headaches
Feeling more irritable than usual
Possible sleep issues, muscle aches, or nervous system effects

Precautions

Watch for allergic reactions (rare but serious)
Avoid during pregnancy or while breastfeeding
Not studied enough for use in children
Use with caution if you have liver or kidney issues

Other Considerations

Antidepressants might decrease NAD+ effectiveness²⁰
Insulin users should monitor blood sugar closely
Other longevity supplements like curcumin, quercetin and CoQ10 might amplify NAD+ effects

How to Safely Take NAD Supplements

Optimal dosages for NAD+ precursors are still being studied. Here’s what we know from clinical trials:

Compound	Typical Effective Dosage Range
NMN	250-500mg daily
NR	300-1,000mg daily
Nicotinamide	500-1,500mg daily
Niacin	100-500mg daily*

*Higher doses of niacin require medical supervision.

Important Note: A healthcare professional should help determine the right amount and form of NAD supplement for you.

Choosing a Quality Supplement

When selecting NAD+ supplements, consumers should consider:

Independent testing: Look for products that have undergone third-party testing for purity and potency.
Manufacturing standards: GMP-certified and NSF-certified products may offer greater quality assurance.
Regulatory limitations: The FDA does not regulate supplements as strictly as prescription drugs, making quality variability a concern.

Our Research-Validated NAD+ Formulations

At Jinfiniti, we go beyond basic quality assurance by scientifically validating our formulations. Our Vitality ↑® NAD+ Booster Powder combines NMN with D-ribose, niacinamide, and creatine monohydrate in a formula that targets multiple pathways for NAD+ production.

This synergistic approach produces better results than single-ingredient supplements. Our Pure NMN Powder offers >99.5% purity for those who prefer a direct NAD precursor without additional ingredients.

What sets our products apart is their connection to our testing services. We back our supplements with our Intracellular NAD® Test, allowing you to verify your results with objective measurements. This creates accountability that few supplement makers offer.

Our formulations are developed by Dr. Jin-Xiong She, who brings decades of scientific expertise in cellular health and aging. We conduct our own research rather than simply following market trends, ensuring you receive products based on solid scientific principles.

Takeaway on NAD+ Supplementation

Taking NAD+ supplements can be a convenient way to help your cells stay energized and support key aspects of health as you age.

These supplements offer benefits in boosting energy, muscle strength, brain and heart function, and may even support healthy aging and fertility.

Human studies consistently report safety and good tolerability, making NMN and NR promising options to help people age more healthfully.

However, everyone is different, so consult your healthcare provider before starting new supplements, especially if you have underlying health conditions or take regular medications.

Referenced Sources

DNA double helix structure with green stems forming the spiraling backbone, featuring pink and light purple roses and blood sample test tubes along the structure in a dramatic gradient pattern

Longevity Testing Guide: 15 Biomarkers for Healthy Aging

Written by Jinfiniti Science on April 25, 2025. Posted in At-Home Testing, Longevity.

Longevity testing shifts the focus from treating illness to proactively managing health as you age. These tests examine your body’s internal aging processes to help you improve your healthspan—the quality of your years, not just the quantity.

Analyzing biomarkers linked to aging pathways lets you detect early signs of metabolic dysfunction, oxidative stress, or cellular senescence. This knowledge empowers you to address potential issues before they become serious, putting you in control.

This guide details 15 essential biomarkers for healthy aging. Learn their roles, why they matter for longevity, and how your results can inform targeted lifestyle choices for lasting health.

Key Takeaways

Longevity tests measure biological markers that reveal your internal aging process, helping you tackle health issues before they become major problems.
Key biomarkers including albumin, NAD+, and inflammatory markers provide vital information about organ function, cell energy, and body stress. This helps identify aging signs before symptoms show up.
Advanced tests like Jinfiniti’s AgingSOS® panels study multiple biomarkers to create a complete view of your aging status and health risks.
Regular biomarker testing allows you to make personalized health decisions using actual data rather than guesswork, potentially increasing your healthy lifespan.

What is Longevity Testing?

A longevity test is a blood test that analyzes key biomarkers to predict how your body is aging. The primary goal is health,span optimization, which means maximizing the years you live in good health with full functional capacity.

This proactive approach differs from traditional tests that mainly focus on diagnosing illnesses that are already present.

Modern lab tests typically include:

Markers of oxidative stress (e.g., 8 OHdG)

Indicators of metabolic health (e.g., HbA1c, lipid profiles)

Signs of inflammation, known as inflammatory mediators (e.g., hs CRP, IL 6)

Biomarkers for cellular aging (e.g., Klotho, senescence associated β galactosidase)

Many of these markers are combined in advanced longevity blood panels like Jinfiniti’s AgingSOS®. Our test evaluates 22 biomarkers tied to mitochondrial health, inflammation, and gene regulation.

By closely examining these biomarkers, you can catch potential issues early and take targeted action to support long-term health and slow biological aging.

15 Key Longevity Blood Test Biomarkers

Here are 15 key biomarkers in a longevity blood test that may help predict health outcomes and promote overall wellness.

1. Albumin

Albumin is a protein made by the liver that helps regulate blood volume and keeps fluids in your bloodstream. It also transports hormones and binds to toxins, helping your body stay balanced and functioning properly.

When albumin levels are low, it can signal issues like chronic inflammation, malnutrition, or liver problems.¹ These low levels often lead to increased frailty and slower recovery, especially as we age.

A study in BMC Geriatrics found that many centenarians maintain healthy albumin levels well into their later years.² This suggests strong liver function and the body’s ability to keep up with protein production and repair.

2. ALP (Alkaline Phosphatase) & ALT (Alanine Aminotransferase)

ALP (Alkaline Phosphatase) and ALT (Alanine Aminotransferase) are key enzymes that give clues about liver and bone health.

ALP helps break down proteins and supports bone growth and repair, while ALT is mainly found in the liver and rises when liver cells are damaged.

Elevated ALP can point to bone disorders or bile duct problems, while high ALT levels often signal liver inflammation or stress.³ Tracking both markers helps spot potential issues before they become serious.

ALT usually drops with age, but that doesn’t always mean better liver health.⁴ Centenarians with stable ALT levels likely have good liver detox functions, which may be key to their long, healthy lives.

3. Creatinine (CRE)

Creatinine (CRE) is a waste product filtered out by the kidneys, and its levels reflect how well your kidneys are functioning.⁵

Lower creatinine levels usually indicate that the kidneys filter waste efficiently and that muscle mass is well-preserved.

As we get older, creatinine levels usually go up because kidney function naturally declines. But studies on centenarians in Springer Link showed that they often keep their creatinine levels low, suggesting their kidneys remain strong.⁶

Moreover, reduced creatinine levels in older adults can signal a slower kidney decline. This is a key indicator of healthy aging and longevity.

4. Creatine Kinase (CK)

Elevated CK (Creatine Kinase) levels can indicate muscle damage or metabolic stress from intense activity, injury, or inflammation.⁷

While it’s not always directly linked to aging, CK’s role in muscle health is crucial. Maintaining muscle mass and strength is key to staying mobile and independent as we age.

Optimal muscle function reduces fall risk, improves balance, and maintains physical vitality, making CK monitoring valuable for health and longevity.⁸

5. Reactive Oxygen Metabolite (ROM)

Reactive Oxygen Metabolite (ROM) levels measure the burden of oxidative stress on the body. High ROM levels can accelerate DNA damage and contribute to cellular aging.⁹

Consistently elevated ROM is a sign of the body’s struggle to manage oxidative stress. Luckily, antioxidants like vitamin E help reduce ROM levels, protecting against oxidative damage.¹⁰

Keeping ROM levels in check may help slow aging and reduce the risk of chronic diseases. This is why antioxidants are crucial for healthy aging and longevity.

6. Total Antioxidant Capacity (TAC)

Total Antioxidant Capacity (TAC) measures how well your body fights oxidative stress.¹¹ Low TAC levels suggest weaker defenses, which may increase your risk of chronic diseases.

TAC shows the balance between oxidative stress and your body’s repair systems. An imbalance toward too much stress speeds up aging and increases risk of disease.

High TAC levels are essential for healthy aging. They indicate your body effectively protects itself from free radical damage, supporting long term health and longevity.

7. DNA Damage (8-OHdG)

DNA Damage (8-OHdG) is a biomarker that indicates oxidative damage to your DNA.¹² Higher levels, especially in older individuals, suggest that the body’s repair mechanisms are slowing down.

When DNA repair isn’t functioning properly, it can lead to accelerated aging and increased disease risk. The good news is that nutritional interventions like zinc and vitamin E can help lower 8-OHdG levels.¹³

8. Intracellular NAD+

NAD+ is crucial for mitochondrial function and activating sirtuins, which help regulate energy metabolism and support cellular health. Unfortunately, as we age, NAD+ levels naturally decline.¹⁴

This decline in NAD+ is linked to various age-related health issues, including fatigue and metabolic dysfunction. Research has explored supplementation with NAD+ precursors as a potential way to reverse these effects.¹⁵

Jinfiniti’s Intracellular NAD+ Test is designed to accurately test your cellular NAD+ levels and provide actionable insights for restoring them.

9. Vitamin D

Vitamin D helps regulate immune function and supports bone health. When you have low levels, it increases your risk for chronic diseases and shortens your healthspan.¹⁶

Maintaining optimal vitamin D levels supports the immune system and reduces the risk of frailty, especially as we age.¹⁷ It helps your body fight infections and keeps your bones strong, which is essential for overall health.

10. Glycated Serum Protein (GSP)

Glycated Serum Protein (GSP) shows your short term blood sugar management. Used alongside HbA1c, it helps assess your diabetes risk.¹⁸ GSP specifically reflects glucose levels over a more recent period.

Maintaining stable blood sugar levels, or glycemic control, is essential for health. It protects against vascular and neurological damage.¹⁹

Monitoring both GSP and HbA1c provides a clearer view of your potential for diabetes. This allows you to take steps to safeguard your health.

11. Blood Lipids (HDL, LDL, Triglycerides)

Blood lipids such as HDL, LDL, and triglycerides play important roles in heart health. HDL helps protect the heart, while high levels of LDL and triglycerides signal greater risk for cardiovascular disease.

Research in The Lancet found that people who live past 100 typically have lower cholesterol levels, suggesting healthier lipid profiles support cardiovascular health.²⁰

Keeping track of your lipids can guide you toward a heart-healthy lifestyle that promotes a longer, healthier life.

12. Uric Acid

Uric acid forms when the body breaks down purines. Too much of it can lead to gout, kidney stones, or signal metabolic issues.²¹

On the flip side, uric acid also acts as an antioxidant in small amounts.²² It helps neutralize free radicals and may play a role in protecting cells from oxidative stress.

Centenarians often maintain lower yet balanced levels, suggesting they benefit from its protective effects without the downsides.²³

Keeping uric acid in check can help you avoid metabolic risks and support healthy aging.

13. Klotho

Klotho is an anti-aging protein that supports kidney function, mineral balance, and brain health while regulating key longevity processes.²⁴

As we get older, Klotho levels naturally decline, which may contribute to faster aging and greater disease risk.

A study published in Metabolites showed that people with higher Klotho levels tend to age more slowly and stay healthier longer.²⁵

Monitoring Klotho gives you insight into your biological age beyond just life expectancy. Supporting healthy levels may help resist age-related decline.

14. Inflammation (hs-CRP, IL-1β, IL-6, IL-8, TNF-α)

Chronic inflammation strongly affects aging and disease risk. It quietly chips away at health over time, often without early symptoms.

Markers like hs-CRP, IL-6, IL-1β, IL-8, and TNF-α reveal how much immune stress your body is under.²⁶ When these stay elevated, they can damage tissues and fuel issues like heart disease, diabetes, and cognitive decline.

This long term, low intensity inflammation called “inflammaging” is a critical target for healthy aging.²⁷

Regular exercise, omega 3 consumption, and stress management practices can effectively keep it under control.

15. Senescence-Associated β-Galactosidase (SABG or β-gal)

Senescence-Associated β-Galactosidase (SABG or β-gal) is a marker that identifies senescent cells, which stop multiplying but stay alive in the body. These “zombie” cells build up over time and release harmful substances that cause inflammation and damage tissues.²⁸

Research shows that this accumulation leads to chronic disease as we age.²⁹ Senolytic treatments may work to remove these cells and improve tissue health.

Clinical Applications and Future Trends

An image showing the clinical applications of longevity testing

Longevity testing is entering an exciting new phase due to advances in omics and AI biomarker discovery. These technologies help measure biological aging more accurately than just tracking calendar years.

Epigenetic clocks such as DNAmAge and PhenoAge are leading this trend.³⁰ They estimate your biological age and predict future health risks with greater precision than traditional methods.

Another important tool is GlycanAge.³¹ It tracks glycosylation patterns that influence immune function and overall health resilience, giving valuable insights into your potential lifespan.

These health assessments are becoming part of everyday life. Biomarkers help us track how our bodies respond to nutrition, exercise, and stress on a regular basis.

This provides actual data that can guide personalized health decisions rather than relying on guesswork.

Test Your Biomarkers with Jinfiniti’s AgingSOS Panel

An image of a man tracking longevity biomarkers

Tracking your longevity biomarkers can transform how you age. These key health indicators help you make better choices and prevent potential health problems before they appear.

Jinfiniti’s AgingSOS panels make it easy to track these biomarkers. The starter panel gives you a solid foundation by measuring essential markers, while the advanced panel dives deeper with a complete selection of blood biomarkers. Armed with this data, you can take action today for optimal health and well-being tomorrow.

Start your journey to healthier aging today. Whether you’re just getting started or want a comprehensive analysis, Jinfiniti has a panel that fits your needs.