The hidden power behind every cell
Imagine a molecule so essential that without it, you literally couldn't exist. That molecule exists, and it's called NAD+ (nicotinamide adenine dinucleotide) . Present in every one of your cells, NAD+ is the true molecular engine that fuels your energy, repairs your DNA, and keeps your body functioning optimally.
But here's the problem: you're losing NAD+ every day you get older .
The bad news: your NAD+ is decreasing
The science is clear and worrying. NAD+ levels do not remain constant throughout your life. In fact, they decline dramatically with each passing decade.
How fast are you losing NAD+?
Research has revealed alarming data: in human liver samples, people over 60 show approximately 30% less NAD+ compared to people under 45. More recent studies suggest that between the ages of 40 and 60, your NAD+ levels can drop by as much as 50% .
The enemies of NAD+
Your NAD+ levels don't just decrease with age. Several factors accelerate its decline:
1. Chronic inflammation: The silent thief
Inflammation activates an enzyme called CD38 , which literally consumes your NAD+. As we age, senescent cells (cells that no longer divide but also don't die) accumulate in our bodies. These cells secrete inflammatory molecules that activate CD38, creating a vicious cycle: more inflammation = less NAD+ = more senescent cells = even more inflammation.
This is what scientists call "inflammaging" : a state of chronic low-grade inflammation that characterizes aging.
2. DNA damage and PARPs
When your DNA is damaged (by UV radiation, toxins, or simply daily metabolism), your body activates enzymes called PARPs to repair it. The problem? These enzymes consume large amounts of NAD+ to do their job. With age, cumulative DNA damage means that PARPs are constantly working, depleting your NAD+ reserves.
3. Oxidative stress and circadian rhythm
Chronic stress, poor diet, and disrupted circadian rhythms (such as constant jet lag or working nights) reduce the production of NAMPT , the key enzyme your body uses to make NAD+. Less NAMPT means less available NAD+.
4. Diet and lifestyle
A diet high in saturated fats, refined sugar, and alcohol consumption can accelerate NAD+ depletion. Excess calories and a sedentary lifestyle also contribute to the problem.
The consequences of NAD+ deficiency
Without enough NAD+, your body begins to fail at a cellular level. The result?
- Mitochondrial dysfunction : your cellular "power plants" cannot efficiently produce ATP (energy)
- Muscle weakness : reduced strength and physical endurance
- Cognitive impairment : problems with memory and concentration
- Accelerated aging : wrinkled skin, fragility, reduced repair capacity
- Increased risk of diseases : type 2 diabetes, cardiovascular diseases, neurodegenerative diseases
Studies in human tissue have strongly correlated DNA damage with age, and this damage is directly linked to NAD+ depletion.
The good news: you can restore your NAD+
Here's the exciting part: you're not doomed to live with low NAD+ levels . Modern science has identified effective strategies for restoring and maintaining healthy levels of this crucial molecule.
1. Exercise: Your natural NAD+ factory
Exercise, especially high-intensity interval training (HIIT) and resistance training , is one of the most powerful ways to naturally increase your NAD+ levels.
How does it work?
Exercise activates a protein called AMPK , known as the cell's "energy sensor." When activated, AMPK stimulates the production of NAD+ and improves mitochondrial function. Furthermore, exercise promotes mitochondrial biogenesis (the creation of new mitochondria), which increases your body's ability to use NAD+ efficiently.
Studies show that regular exercise can improve physical performance in older adults, reduce oxidative stress, and enhance muscle function, especially when there is a pre-existing NAD+ deficiency.
Practical recommendation:
- 3-5 HIIT sessions per week (20-30 minutes)
- 2-3 strength training sessions
- Daily walks of moderate intensity
2. Nutrition: feed your cells
Certain foods and dietary patterns can support NAD+ production:
Foods rich in NAD+ precursors:
- Fish (tuna, salmon): rich in niacin (vitamin B3)
- Dairy products : milk, yogurt, cheese
- Lean meats : chicken, turkey, pork
- Mushrooms : especially cremini
- Green vegetables : broccoli, kale, spinach
- Avocado
- Peanuts and sunflower seeds
Intermittent fasting and calorie restriction:
One of the most powerful ways to naturally increase NAD+ is through intermittent fasting . When your body experiences periods of fasting, it activates a process called autophagy ("cellular cleanup") and stimulates sirtuins , longevity proteins that rely on NAD+ to function.
Fasting increases the NAD+/NADH ratio, which signals your cells to enter "preservation and repair mode".
Popular protocols:
- 16:8 (fast for 16 hours, eat for 8 hours)
- 5:2 (eat normally for 5 days, reduce calories for 2 days)
- 24-hour fast once a week
3. Specific supplements: the science of precursors
Since NAD+ itself is a large, unstable molecule that is not well absorbed when taken directly, scientists have developed NAD+ precursors , smaller molecules that your body can convert into NAD+.
The main precursors:
Nicotinamide Riboside (NR):
- GRAS (Generally Recognized as Safe) status by the FDA
- Clinical studies show that it can increase blood NAD+ levels between 40-270%.
- Typical dose: 300-1000 mg daily
- Side effects are generally mild
Human studies with NR supplementation have shown promising results. In research with older adults, NR supplementation for several weeks improved physical performance and reduced oxidative stress. Although results in young, healthy individuals are less consistent (since their NAD+ levels are usually normal), those with a prior deficiency show significant benefits.
Nicotinamide Mononucleotide (NMN):
- It is directly converted into NAD+ within the cells
- Doses used in studies: 250-1200 mg daily
- It can improve aerobic capacity at higher doses (600+ mg)
- Some studies suggest benefits in insulin sensitivity
A recent study with Long-COVID showed that NR increased NAD+ levels between 2.6 and 3.1 times within the first 5-10 weeks of supplementation.
Niacin (Nicotinic Acid):
- The oldest and most studied form of vitamin B3
- Effective in reducing LDL cholesterol
- It can cause "flushing" (facial reddening) in some people
- Dosage: variable depending on the therapeutic objective
Which one to choose?
The answer depends on your individual health status, age, and goals. Consulting a healthcare professional is essential, as the enzymes that regenerate NAD+ vary between individuals and tissues.
Conclusion: Don't underestimate this molecule
NAD+ is not just another biological molecule. It is fundamental to your existence. Every breath, every heartbeat, every thought you have requires NAD+. The progressive loss of this molecule with age is neither inevitable nor irreversible.
The good news is clear : with the right strategies—exercise, smart nutrition, well-chosen supplements, and lifestyle management—you can restore and maintain healthy NAD+ levels.
Your body has an extraordinary capacity to regenerate when you give it the right tools. NAD+ is one of those essential tools.
The question isn't whether you should be worried about your NAD+, but when are you going to start doing something about it?
References and additional resources
To learn more about the science of NAD+, see:
- Studies on NAD+ and aging :
https://www.sciencedirect.com/science/article/pii/S2161831323013595
https://www.sciencedirect.com/science/article/pii/S2090123221001491
- Specialized research institutes : Buck Institute, Harvard Medical School, MIT
- Scientific databases : PubMed, Nature Reviews, Cell Metabolism
Note: Before starting any supplement regimen, consult with a qualified healthcare professional to determine what is appropriate for your individual situation.
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