NAD+ and aging are closely connected. But did you know you can naturally enhance your NAD+ levels? Discover how to increase nicotinamide adenine dinucleotide (NAD+) in your body to feel younger and healthier for longer.
What is NAD+ and What Does it Do?
NAD+ (nicotinamide adenine dinucleotide) is a crucial coenzyme found in every living cell. It plays a key role in cellular energy production by helping mitochondria—the powerhouse of the cell—generate ATP (adenosine triphosphate), the molecule that fuels our bodies.
While NAD+ levels are high in youth, they naturally decline with age, contributing to many aging-related degenerative processes. However, research shows there are ways to support your body’s NAD+ production and slow this decline.
NAD+ vs. NAD: What’s the Difference?
If you’ve explored longevity science, you’ve likely encountered terms like NAD, NAD+, and NADH. Here’s how they differ:
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NAD exists in two forms: NAD+ and NADH.
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NAD+ is the oxidized form, carrying a positive charge.
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NADH is the reduced form, meaning it has gained electrons and hydrogen.
These forms work together in redox reactions, which are essential for energy metabolism and overall cellular health.
How is NAD+ Produced in the Body?
The body synthesizes NAD+ through three main pathways, all of which rely on specific precursor molecules:
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De Novo Synthesis Pathway – Starts with the amino acid L-tryptophan, which is converted into NAD+ through enzymatic reactions.
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Preiss-Handler Pathway – Uses niacin (vitamin B3) to generate NAD+.
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Salvage Pathway – Recycles nicotinamide (NAM) into NAD+ through enzymatic processes, making it the most efficient way to maintain NAD+ levels.
Why is NAD+ Important?
NAD+ is essential for more than just energy production. It supports:
✔ Sirtuin activation – Sirtuins are proteins that regulate cellular health and longevity.
✔ Fat metabolism – NAD+ helps break down fat, reducing the risk of obesity-related diseases.
✔ DNA repair and cellular resilience – Supports immune function and cell survival.
✔ Muscle health – Aids in skeletal muscle regeneration and endurance.
Why Do NAD+ Levels Decline With Age?
By the age of 40, NAD+ levels drop significantly due to several factors:
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Increased CD38 enzyme activity – CD38 breaks down NAD+, reducing its availability.
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Reduced NAMPT expression – NAMPT is a key enzyme in the salvage pathway, and its decline slows NAD+ production.
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Heightened PARP activation – When DNA damage occurs, PARP enzymes consume NAD+ for repair, depleting its levels.
How to Boost NAD+ Naturally
There are several scientifically backed ways to support your NAD+ levels:
1. Diet
Eating foods rich in NAD+ precursors can help:
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Niacin & Tryptophan Sources:
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Poultry, lean meats, eggs, and fatty fish
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Dairy products (milk contains nicotinamide riboside, an NAD+ precursor)
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Whole grains and crimini mushrooms
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Leafy greens like spinach, kale, and broccoli
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2. Caloric Restriction & Intermittent Fasting
Reducing calorie intake has been linked to increased NAD+ production. Intermittent fasting can stimulate longevity-related pathways and optimize NAD+ metabolism.
3. Exercise
Physical activity, especially endurance and resistance training, improves mitochondrial function and increases NAD+ availability.
4. Sun Protection
Excessive UV exposure damages DNA, increasing PARP activity, which depletes NAD+ reserves. Using sunscreen and minimizing sun damage can help preserve NAD+ levels.
Can NAD+ Supplements Help?
Many supplements claim to boost NAD+, but their effectiveness varies. Some popular options include:
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Nicotinamide riboside (NR) – A direct precursor to NAD+, with studies showing it increases NAD+ levels.
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Nicotinamide mononucleotide (NMN) – Another precursor with promising results in preclinical research.
Before starting any supplement, it’s essential to consult a healthcare professional.
FAQs About NAD+
❓ Can I get NAD+ from food alone?
While food provides essential precursors, the body’s NAD+ levels naturally decline, making additional strategies beneficial.
❓ Are there side effects of boosting NAD+?
High doses of NAD+ precursors may cause mild side effects like nausea or flushing. Always follow dosage recommendations.
❓ Is there an age limit for NAD+ supplementation?
No, but those over 40 may benefit the most from NAD+ support.
Future of NAD+ Research
Scientists are actively studying NAD+’s role in longevity and developing advanced therapies to enhance its benefits. Potential breakthroughs include:
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Gene therapies targeting NAD+ pathways
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More efficient and bioavailable supplements
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Treatments for age-related diseases based on NAD+ metabolism
Final Thoughts
Aging is inevitable, but how we age is within our control. By adopting a balanced diet, engaging in regular exercise, and considering NAD+ support strategies, you can promote longevity and cellular health.
"Age is inevitable. Aging isn't."