Natural Ways to Boost NAD Levels—Aging Gracefully

Intrigued by the possibility of turning back time on aging? World-renowned Harvard Scientist Dr. David Sinclair and fellow Australian consistently refers to NMN, a powerful precursor to NAD+ as one of his longevity protocols. It is essential to DNA repair, cellular energy production, and regulating the aging pathways. And, with Bryan Johnson's Blueprint protocols bringing himself to the forefront of anti-aging, NADs have sparked considerable excitement across health and wellness, and the anti-aging sectors.

In this article, we explore the details of this revolutionary approach and how NAD+ could redefine the way we age. Uncover the natural ways of addressing the decline of NAD+ levels as you age with NMN supplementation.

Let’s go!

Key Takeaways:

• NAD+ is important for adequate energy production, cellular health, and DNA repair
• NAD+ levels start to reduce with age, which leads to various age-related conditions
• Increasing NAD+ levels can be achieved through regular exercise, a healthy diet, adequate sleep, and taking NAD+ supplements
• Foods like fish, milk, green vegetables, and mushrooms are sources of NAD+ precursors
• Intermittent fasting and moderate exercise can boost an increase of NAD+ levels naturally

NAD+ and Its Significance

What does NAD+ stand for?

NAD+ stands for Nicotinamide Adenine Dinucleotide, which functions as a helper in chemical reactions. It helps particularly those reactions that convert nutrients into energy that the cell can use in order for it to keep functioning properly.

Brief History

NAD+ has become an important molecule after the studies done on pellagra (a disease that causes skin rashes, dementia, diarrhea, and eventual death), where it was discovered that NAD+ plays a crucial role in protein metabolism and cellular health. Many decades ago, this disease was very common in portions of the Southern U.S. and Europe. Only later, researchers found that combining corn-based diets, such as milk, eggs, and meat, could prevent and manage this disease. It was also discovered that forms of the B3 vitamin can cure pellagra, which is an important precursor for NAD+ and is essential for cell function.

How does NAD+ contribute to cellular function?

NAD+ plays a vital role in regulating various cellular processes, including::

• Energy metabolism
• DNA damage repair
• Gene expression
• Stress responses

According to research, compounds, such as nicotinamide riboside and nicotinamide mononucleotide, have been demonstrated to increase NAD+ levels in various tissues of experimental models. The same study stated that there have been imaging studies that use genetic models to help map out the pathways of NAD+ metabolism, including its downstream effects. Moreover, human clinical trials are underway to evaluate the benefits of increasing or restoring NAD+ levels using its precursors.

On a more interesting note, NAD+ plays a crucial role in several metabolic pathways as a coenzyme, including the following:

• Glycolysis
• Krebs cycle
• Oxidative phosphorylation

These metabolic pathways have one thing in common—they are central to mitochondrial function, generating adenosine triphosphate (ATP), which is the cell’s primary energy currency. Without enough NAD+ levels, the cells would have a hard time producing the energy needed to sustain life.

Additionally, NAD+ also plays a role in repairing the DNA and helps maintain the integrity of the genetic code. It has the ability to activate the enzymes, which regulate different cellular processes, called sirtuins. These enzymes mediate cellular processes like:

• Aging
• Stress resistance
• Inflammation

The enzyme—sirtuin—depends on NAD+ to properly function, making it important for keeping the cells healthy and slowing the ageing process, eventually playing a role in longevity. This was heavily discussed in Dr David Sinclair's book Lifespan.

Decline in NAD+ Levels with Age

Aging will bring a notable decline in NAD+ levels across different tissues, such as the muscle, brain, and liver. The decline is linked to various age-related conditions, including:

• Cognitive decline
• Frailty
• Cancer
• Metabolic disorders

It's aging that will bring about the conditions associated with the decreased levels of NAD+, such as decreased energy metabolism, decreased response to cellular stress, and impaired DNA repair mechanisms.

It's by knowing the natural ways to boost NAD+ levels that you can help improve the overall experience of aging, particularly in improving energy levels to support healthy aging and maintain overall well-being.

Functions of NAD+ in Aging

Energy Metabolism

The function of NAD+ lies in its capacity for ATP production because it is involved in redox (oxidation-reduction) reactions in cellular respiration. A decrease in its levels, therefore, can reduce the amount of ATP produced, which can affect the overall function of the cell.

DNA Repair and Cellular Health

NAD+ will serve as a substrate or a compound that attaches to enzymes involved in DNA repair—an example of which is the poly(ADP—ribose) polymerases (PARPs) as well as sirtuins. Both of these enzymes are important in maintaining cellular health and genomic integrity. So when NAD+ is reduced, these mechanisms of DNA repair are also impaired, which are hallmarks of aging.

Regulation of Cellular Processes

Different cellular processes are influenced by NAD+ levels, including:

• Chromatin remodeling
• Immune cell function
• Metabolic homeostasis

It works as a signalling molecule that helps the body respond to stress in order to maintain the normal functioning of the body. Thus, when NAD+ declines, it disrupts these normal processes, which can contribute to aging and age-related diseases.

Therapeutic Implications

Considering the crucial role that NAD+ synthesis plays in aging, restoring it back to its normal levels will potentially have therapeutic benefits. Various approaches have been employed to date, such as supplementation of NAD+ precursors, which are aimed to boost NAD+ levels to help prevent the fast progression of age-related decline and improve healthspan. Research has been underway to explore the efficacy and safety of this intervention to translate findings from animal models to clinical trials.

What are the Signs of Low NAD+ Levels—Are You Affected?

What are the common symptoms of low NAD+ levels?

There are various ways that low NAD+ levels can manifest, which can affect both mental and physical health. Some of the most common symptoms include:

• Low energy levels and chronic fatigue
• Memory lapses, brain fog, and difficulty concentrating
• Muscle weakness and reduced physical performance
• Disruption of sleep patterns—insomnia and poor-quality sleep
• Fast progression of aging—grey hair and wrinkling

How can low NAD+ levels affect your health?

Low NAD+ levels are associated with a higher possibility of metabolic disorders like type 2 diabetes and obesity. These metabolic disorders can lead to more serious effects, such as cardiovascular events. The low NAD+ levels can impair the function of endothelial cells (lining the blood vessels).

Additionally, the reduction of NAD+ levels is related to disorders of the brain, such as Alzheimer’s and Parkinson’s disease since NAD+ is important for the function and survival of neurons (brain cells). The lack of NAD+ can also weaken the immune system, which makes you susceptible to illnesses and infections.

Are there specific risk factors for low NAD+ levels?

Apart from aging, which is the most significant risk factor for NAD+ levels, there are several other factors that may accelerate the reduction of NAD+ levels, including:

• Diets with low NAD+ or consuming too much-processed foods
• Chronic and persistent stress, which increased the demand for energy and repair
• A sedentary lifestyle since physical activity helps boost NAD+ levels
• Poor sleep quality and insufficient sleep

Natural Ways to Boost NAD+ Levels

Just as there are specific risk factors, there are also natural ways to boost NAD+ levels.

What dietary changes can increase NAD+?

When it comes to maintaining and boosting NAD+ levels, diet plays a very crucial role. There are foods rich in NAD+ precursors that can help support the production of this coenzyme.

Which foods are high in NAD+ precursors?

Foods that are particularly high in NAD+ precursors include the following:

• Milk and milk products containing nicotinamide riboside, which is a direct precursor to NAD+
• Specific fishes like salmon, sardines, and tuna are rich in vitamin B3 (niacin), which can be converted by the body into NAD+
• Cremini and shiitake, which are types of mushrooms, are also good sources of NAD+ precursors
• Vegetables, particularly greens like asparagus and peas, are high in nicotinamide mononucleotide (NMN), which is also a precursor of NAD+
• Bread and beer, which are yeast-based foods, also contain high levels of nicotinamide riboside (NR)

Including these foods in your diet can help the body produce NAD+ naturally.

How can intermittent fasting enhance NAD+ levels?

In a study done in 2022, intermittent fasting and exercise have been shown to naturally increase the levels of NAD+. Fasting shifts the body’s metabolism from purely digesting food to breaking down nutrients in order for the body to use other sources of energy—other than blood sugar. The metabolic switch demonstrated increases the body’s production of NAD+ since the body would need more to produce energy from stored fats.

In other words, intermittent fasting—along with other lifestyle approaches—can increase NAD+ levels which explains their health benefits.

How does regular exercise impact NAD+ production?

Exercise is another natural way to increase NAD+ levels in the blood. A study has shown that NAD+ levels increase after moderate exercise both in humans and mice, while rigorous, exhausting, and severe exercise actually decreases it. It is a known fact that physical activity can increase the demand for energy, which prompts the production of more NAD+ to meet this particular demand.

Exercise can also activate longevity molecules—sirtuins—which are NAD+ dependent enzymes.

What types of exercise are most effective?

Any regular exercise—aerobic and resistance training—has been shown to increase NAD+ levels. Aerobic exercise can include cycling, running, or swimming, while resistance training includes weightlifting. The high-intensity interval training (HIIT) is very effective in that it combines both aerobic and anaerobic exercise, and, therefore, both their benefits are combined. This maximizes NAD+ production and improves the function of a mitochondrion.

How often should you exercise for optimal NAD+ levels?

Exercise can increase NAD+ levels as seen previously. However, the optimal frequency to produce this kind of effect has not been specified.

Nonetheless, consistency is one way to ensure that your NAD+ levels remain in optimum levels—meaning exercising moderately in a regular period such as three to four times a week may be beneficial.

Can supplements help boost NAD+ levels?

Yes, NAD+ supplementation can help increase its levels.

In a study done in 2021, runners who took NMN supplementation showed more muscle power and better breathing during exercise. This suggests that NMN can help the body use oxygen in a more efficient manner during workouts—which will eventually lead to better performance.

What are the most popular NAD+ supplements?

NAD+ and NAD+ precursors have gained attention as potential supplements that can affect and improve cognitive health as well as metabolic disorders. Some of the most popular NAD+ supplements include NR and NMN, which are NAD+ precursors and available as over-the-counter supplements. These precursors have shown promise in preclinical studies that may prevent the following conditions:

• Cognitive decline
• Liver dysfunction
• Age-related concerns

Nonetheless, it is important to note that clinical evidence involving humans remains inconclusive and limited. NAD+ precursor supplementation is generally safe and can increase NAD+ levels in different tissues. The dosing regimens, however, remained variable across different studies.

Other precursor supplements can increase NAD+ levels such as nicotinamide (NAM) and dihydro nicotinamide riboside (DNR). However, there is no consensus as to whether they are effective or not.

You can check out the prices on some of the NR and NMN supplements we recommend here:

• Nicotinamide Riboside (NR) - Check out Prohealth NR
• Nicotinamide Mononucleotide (NMN) - Check out Tru Niagen (A brand we know and trust) or an alternative Check out Qualia Neurohacker

Are there any potential risks or side effects?

Not all supplements are created equally—nonetheless, it is important to note that there are potential risks. The potential risks include:

• Cells age and stop their normal functioning (cellular senescence)
• Buildup of harmful substances
• Formation and growth of tumours

Other common but less serious side effects can include the following:

• Nervous disorders
• Muscle pain
• Headaches
• Sleep disturbance
• Fatigue

It is important to emphasize that further research must be done to fully grasp the effects of long-term NAD+ precursor supplementation as well as its optimal dosing.

Note: Like other supplements, it would be wise to discuss it with your healthcare provider first before starting the new regimen. This is particularly important if you have underlying health conditions or maintaining other medications.

Lifestyle Changes to Support NAD+ Production

How can sleep improve NAD+ levels?

Recent studies show that NAD+ is an important molecule for maintaining our body’s natural clock (circadian rhythm) to work well and fight off problems arising from aging. Taking NR supplements helps increase NAD+ in the body and can reset how the body handles metabolic and stress responses by preventing the clock repressor PER2.

This goes without saying that adequate sleep is important in maintaining healthy NAD+ levels. It is during sleep that the body is undergoing the repair processes, which are NAD+ dependent. Having quality sleep can restore the NAD+ levels to normal that have been depleted during the day.

What is the relationship between sleep and cellular repair?

Sleep is very important when it comes to cellular repair and maintenance. Animal research shows that sleep loss can promote cellular stress and DNA damage in different organs, such as the intestines, brain, and liver. A review in 2020 also stated that sleep and cellular stress have a bidirectional relationship.

In fact, prolonged sleep loss and deprivation can lead to increased damage to cells—leading to cell death, and altering how the cells grow. On the other side of the spectrum, sleep helps fix the damage done to DNA, particularly in the brain, as seen in flies and mice. The special genes involved in DNA repair have become more active during sleep. Furthermore, sleep also helps balance the repair and damage processes in the cells so that it minimizes the strain placed on the body and reduces the accumulation of harmful molecules. These studies demonstrate the bidirectional relationship between sleep and cell health, which highlights the importance of sleep in maintaining cellular as well as overall well-being.

How many hours of sleep should you aim for?

Recommendations from the National Sleep Foundation include sleeping for 7-9 hours at night. However, research shows that optimal sleep duration is varied across different age brackets. For newborns, it is recommended that 14-17 hours of sleep is adequate. And, for older adults, 7-9 hours of sleep per night is sufficient and recommended.

Adequate sleep helps maintain NAD+ levels in the body, which may be involved in the general cellular repair.

Can stress management techniques help maintain NAD+ levels?

Various studies have shown that the NAD+ levels significantly decline in multiple organs as we age. However, there was no mention that stress management can improve and maintain sufficient NAD+ levels.

How does chronic stress impact NAD+ levels?

There has been no direct mention in studies of how chronic stress impacts NAD+ levels but on a molecular level, it shows that the endoplasmic reticulum (ER) stress response can impair the production (de novo biosynthesis) of NAD+ in the kidney.

NAD+ Frequently Asked Questions

Is NAD+ just vitamin B3?

No, NAD+ has been derived from niacin (vitamin B3) but they are essentially not the same thing. While NAD+ has been derived from niacin, the latter may be converted to NAD+. However, they are two distinct molecules that play different roles in the body.

Do NAD+ boosters really work?

Yes, NAD+ boosters have shown potential in preclinical studies that it can deal with age-related metabolic conditions and have shown promise in increasing longevity. The boosters include precursors like NAM, NMN, and NR, which aim to counteract the reduction of NAD+ levels related to aging.

What foods provide NAD+?

Foods that are NAD+ natural sources include fish, milk, green vegetables, yeast-based foods, and mushrooms.

Does fasting increase NAD?

Yes, fasting—intermittent and periodic—has demonstrated a positive effect in NAD+ levels, as well as in balancing NAD+ and NADH, which are both critical for efficient energy metabolism. It promotes the body’s ability to mobilize stored fats to generate energy as well as activating enzymes that are NAD+ dependent to facilitate cellular repair and longevity.

Supplements to increase NAD+ levels?

• Nicotinamide Riboside (NR)
• Nicotinamide Mononucleotide (NMN) Check out Double Wood

These supplements are precursors of NAD+ and have demonstrated the ability to boost NAD+ levels in the body.

Conclusion

Naturally boosting NAD+ levels in the body can substantially improve your overall well-being as you age. The natural ways to do this include regular and consistent exercise, a healthy diet, adequate sleep, and if necessary, NAD+ supplements to help increase energy production and DNA repair—all of which promote overall cellular health. These practices help minimize the natural process of aging.

Research on NAD+ and its effects on longevity and aging is still underway. However, the current findings have shown promise when it comes to its role in preventing the progression or lowering the risk of age-related conditions. You must consult your healthcare provider, however, to reduce adverse events and to potentially mitigate drug-to-drug interactions between the supplement and your current medication, if any.