Energy in every cell

They are the basic building blocks of the body: cells. Their task is to absorb nutrients and utilise their energy for the metabolism. NADH is an important factor in making this process possible in the first place.

We have summarised for you here the specific physical processes that the coenzyme affects, the results of various studies and what you need to bear in mind when taking food supplements in the form of capsules containing NADH.

What is NADH?

The term is an abbreviation and stands for "nicotinamide adenine dinucleotide hydride", a coenzyme that is found in every plant, animal and human cell. Also known as "coenzyme 1", nicotinamide adenine dinucleotide hydride is involved in numerous metabolic processes as a supplier of energy. NADH is also known as NAD +, which is why both terms are used interchangeably in this text.

The coenzyme nicotinamide adenine dinucleotide hydride is the reduced form of NAD and is produced when nicotinamide adenine dinucleotide (NAD), the precursor of NAD +, is "reduced", i.e. it takes up one or more protons and changes its structure. NAD in turn is produced from niacin, also known as vitamin B3 - more precisely from a form of vitamin B3: nicotinamide. In addition to nicotinamide, there is another form of vitamin B3, nicotinic acid. In the cells, NAD in its reduced form as NADH makes the absorbed protons available again and thus maintains the cycle of cellular metabolism. In its precursor form as "non-reduced" NAD, it can in turn absorb protons and transport them into the cells in this function.

What effect does NADH have in the human body?

Nicotinamide adenine dinucleotide hydride has an effect on energy production in the cells. It is a key component of the mitochondrial electron transport pathway and contributes to the production of ATP, the body's main source of energy.

It is also involved in the production of important neurotransmitters such as dopamine, noradrenaline and serotonin. Some studies have concluded that in this role it influences mood and brain function and could thus alleviate the symptoms of neurological diseases such as Alzheimer's and Parkinson's [1,2].

One study also investigated the effects of NAD + on the symptoms of jet lag and this study concluded that the additional intake of NAD + could help against symptoms such as fatigue and reduced cognitive performance thanks to its effect as an energy supplier [3]. As an important supplier of energy, NAD + could also alleviate the symptoms of chronic fatigue syndrome, as other studies have found [4,5].

Which foods contain NADH?

The coenzyme is found in small amounts in many foods. Foods such as meat, fish, pulses, nuts and green leafy vegetables contain NADH. By eating these foods, the body can absorb small amounts of NAD +. However, it is destroyed by heating.

Here are some examples of foods that are considered good sources of NADH, along with approximate amounts per 100 grams of the respective food:

• Red meat (e.g. beef or pork): NADH + is a good source of NADH. e.g. beef or pork): about 0.5 to 1.5 mg
• Fish (e.g. tuna, salmon): about 0.4 to 1.0 mg
• Chicken: about 0.2 to 0.4 mg
• Mushrooms (e.g. mushrooms): about 0.2 to 0.4 mg
• . mushrooms): approx. 0.3 to 0.5 mg
• Pulses (e.g. lentils, chickpeas): approx. 0.1 to 0.3 mg
• Green leafy vegetables (e.g. spinach, kale): approx. Spinach, kale): around 0.1 to 0.2 mg
• Avocado: around 0.1 to 0.2 mg

And of course many foods contain the NAD precursor vitamin B3, including peanuts, calf's liver, sardines and mushrooms.We have summarised everything else about vitamin B3 and other B vitamins for you here.

What is the recommended daily allowance?

There is no officially defined recommended daily allowance (RDA) for NADH, as the body normally produces sufficient amounts of it itself. It is marketed as a dietary supplement in capsule form, and dosages may vary depending on the product and manufacturer.

Food supplements in capsule form containing NADH typically recommend a dosage of 5 to 10 mg per day. However, some capsules may contain higher dosages. It is important to follow the instructions on the label of the specific supplement and seek the advice of a physician or nutritional expert, if necessary, to determine the appropriate dosage for individual needs.

It is also important to note that long-term use of capsules containing high doses of NAD+ has not been adequately researched, and any side effects or interactions with other medications or supplements that may occur should be considered. It is recommended to consult a doctor before taking NADH capsules to discuss individual needs and possible risks and side effects.

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/15134388/
[2] https://www.ncbi.nlm.nih. gov/pmc/articles/PMC8369418/
[3] https://pubmed.ncbi.nlm.nih.gov/12385067/
[4] https://pubmed.ncbi.nlm.nih.gov/25386668/
[5] https://www.sciencedirect.com/science/article/pii/S1081120610625951