Daniela Wiessner
Table of Contents:
- What is NAD⁺ and why is it so important?
- The age-related decline in NAD⁺
- 1. movement as NAD⁺ booster
- 2. fasting – the cell rejuvenation catalyst
- 3. nutrition as the foundation for optimal NAD⁺ levels
- 4 CD38 inhibitors – a new approach to NAD⁺ maintenance
- 5. reduce oxidative stress and inflammation
- Sleep and stress management – underestimated NAD⁺ factors
- NAD+ – A holistic approach
- The future of NAD⁺ research
- The natural way to more cell energy and longevity
The cell is the basic building block of our lives – a fascinating universe in miniature whose optimal function determines our health, vitality and ultimately our lifespan. At the center of this cellular cosmos is a molecule that is increasingly attracting the attention of scientists: NAD⁺ (nicotinamide adenine dinucleotide). This inconspicuous coenzyme is proving to be a true conductor of numerous vital processes and could be the key to a longer, healthier life.
What is NAD⁺ and why is it so important?
NAD⁺ is a coenzyme that is found in every cell in our body and is involved in over 400 biochemical reactions. It acts as a molecular mediator that transports electrons and thus enables energy production in the mitochondria, the power plants of our cells. Without NAD⁺ we would not be able to obtain energy from our food – a vital process.
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However, the importance of NAD⁺ goes far beyond energy production. It plays a crucial role in DNA repair and activates sirtuins – a group of enzymes that are considered “longevity proteins”. These regulate numerous cellular processes such as gene expression, metabolism and stress resistance. They are significantly involved in cell ageing and can extend lifespan if sufficiently activated.
The age-related decline in NAD⁺
As we get older, the level of NAD⁺ in our bodies drops dramatically. Research shows that a 50-year-old has only about half the NAD⁺ level of a young adult. This decline is associated with many age-related diseases and the general ageing process.
The good news is that we can actively influence our NAD⁺ balance. Targeted strategies can naturally increase the level of this vital molecule – and thus possibly counteract the ageing process.
1. movement as NAD⁺ booster
Physical activity is one of the most effective natural methods of increasing NAD⁺ levels. Intense exercise increases the energy requirements of muscle cells, which boosts the production of NAD⁺. High-intensity interval training (HIIT) and endurance sports such as running, swimming or cycling are particularly effective.
Exercise activates cell energy – especially in old age
A study by the University of Copenhagen showed that regular endurance training can increase the NAD⁺ concentration in skeletal muscles by up to 30%. The coenzyme NAD⁺, which is responsible for energy production and cell regulation in muscle cells, plays a key role in this. The most important pathway for the formation of NAD⁺ in the muscles is via an enzyme called NAMPT – and it is precisely this enzyme that decreases with age.
The study investigated how aerobic training (e.g. endurance training) and strength training affect NAMPT levels – both in young (under 35) and older (over 55) people. The result:
Aerobic exercise increased NAMPT by 12% in younger people and 28% in older people
Strength training increased NAMPT by 25% in younger people and 30% in older people
This shows: Exercise – especially strength training – is an effective means of reversing the age-related decline in NAD⁺-relevant enzymes. Other NAD⁺-associated proteins, however, remained unaffected.
Conclusion: If you exercise regularly, you can specifically promote cellular energy production and thus counteract age-related muscle loss – without any supplements.
2. fasting – the cell rejuvenation catalyst
In addition to exercise, intermittent fasting has proven to be a potent NAD⁺ activator. In intermittent fasting, food intake is restricted to a specific time window – for example, 8 hours a day followed by 16 hours of fasting.
During fasting, the body enters a mild state of stress known as “hormetic stress”. This activates survival mechanisms at cell level, including the increased production of NAD⁺. At the same time, the expression of the enzyme NAMPT, which is responsible for the conversion of nicotinamide into NAD⁺, is upregulated.
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One Study by Harvard Medical School showed that fasting for just 24 hours can significantly increase NAD⁺ levels in the brain and other organs. What is particularly interesting is that the combination of intermittent fasting and physical activity appears to have a synergistic effect and increase NAD⁺ levels even more than either measure on its own.
3. nutrition as the foundation for optimal NAD⁺ levels
Our diet provides the building blocks for NAD⁺ synthesis. The NAD⁺ precursors, which include vitamin B3 (niacin) in its various forms, are particularly important. A diet rich in niacin can therefore form the basis for healthy NAD⁺ levels.
The best natural sources of niacin include:
The amino acid tryptophan can also be converted into niacin by the body. Tryptophan-rich foods such as
- Eggs,
- Dairy products,
- Nuts and
- Seeds
therefore indirectly support NAD⁺ production.
Polyphenol-rich foods such as
- Berries,
- Pomegranates,
- green tea and
- dark chocolate
deserve special attention. These secondary plant substances can increase the activity of sirtuins and thus enhance the effect of NAD⁺. Resveratrol, a polyphenol found in red grapes, red wine and berries, is considered a particularly potent sirtuin activator.
s:Georgijevic
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4 CD38 inhibitors – a new approach to NAD⁺ maintenance
One of the most exciting discoveries of recent years concerns the enzyme CD38. This protein, which is increasingly produced with increasing age, consumes large amounts of NAD⁺ and thus contributes significantly to the age-related decline in NAD⁺ levels.
The good news is that certain plant substances can inhibit the activity of CD38 and thus slow down NAD⁺ degradation. These natural CD38 inhibitors include:
- Quercetin – contained in onions, apples and berries
- Apigenin – found in parsley, celery and chamomile tea
- Luteolin – found in paprika, celery and thyme
A study by the University of Minnesota showed that quercetin can reduce CD38 activity by up to 65%, which led to a significant increase in NAD⁺ levels. Regular intake of these plant substances could therefore be a promising strategy for slowing down the age-related loss of NAD⁺.
5. reduce oxidative stress and inflammation
Chronic inflammation and oxidative stress are true NAD⁺ predators. During inflammatory processes and increased oxidative stress, more NAD⁺ is used for repair processes, which can lead to depletion of NAD⁺ reserves in the long term.
An anti-inflammatory lifestyle can therefore help to protect NAD⁺ levels. This includes:
- A Mediterranean diet with lots of olive oil, fish and vegetables
- Consuming omega-3 fatty acids from linseed, walnuts and oily fish
- The intake of antioxidant foods such as berries, dark chocolate and green tea
- The reduction of sugar and highly processed foods
- Sufficient sleep and stress management
Particularly interesting: turmeric contains the active ingredient curcumin, which not only has a strong anti-inflammatory effect, but can also increase the activity of sirtuins – a double benefit for cellular health.
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Sleep and stress management – underestimated NAD⁺ factors
The influence of sleep and stress on our NAD⁺ balance is often underestimated. Chronic stress and lack of sleep can disrupt the circadian rhythm – the 24-hour cycle that regulates numerous bodily functions, including NAD⁺ production.
Research shows that NAD⁺ follows a daily rhythmic fluctuation pattern, with higher levels in the morning and lower in the evening. Disruption of this rhythm due to irregular sleep or jet lag can impair NAD⁺ synthesis.
Strategies for healthy sleep and stress reduction include:
- Regular sleeping and waking times
- Exposure to natural daylight in the morning
- Avoid blue light (screens) before going to bed
- Regular relaxation techniques such as
- Meditation or breathing exercises
Spend time in nature
Natural NAD⁺ increase –
NAD+ – A holistic approach
Optimizing the NAD⁺ level is not a one-day wonder, nor is it a consumer product in the form of NAD+ infusions.
Like longevity in general, a youthful NAD+ level depends on lifestyle. The best results can be achieved through a holistic approach that combines different strategies:
A typical “NAD⁺-optimized day” could look like this:
The combination of these strategies can have a synergistic effect and increase NAD⁺ levels significantly more than each measure on its own.
The future of NAD⁺ research
Research into NAD⁺ is still in its infancy, but the results so far are promising. Scientists are constantly discovering new links between NAD⁺ and various aspects of health and ageing.
The findings on the role of NAD⁺ in neurodegenerative diseases such as Alzheimer’s and Parkinson’s are particularly exciting. Studies suggest that an increase in NAD⁺ levels could have neuroprotective effects and possibly contribute to the prevention of these diseases.
The link between NAD⁺ and immune function is also increasingly becoming the focus of research. Sufficient NAD⁺ levels appear to be important for an optimal immune response – an aspect that deserves particular attention in times of frequent infectious diseases.
The natural way to more cell energy and longevity
Increasing NAD⁺ levels naturally is a promising strategy for more energy, better cell repair and potentially a longer, healthier life. Unlike many other anti-ageing approaches, it is scientifically based and can be integrated relatively easily into everyday life.
The key lies in consistency and understanding that this is a long-term process. The effects of an NAD⁺-optimized lifestyle often only become noticeable after weeks or months – but then in the form of more energy, better cognitive function, faster regeneration and a generally improved sense of well-being.
Start today with small steps – your cellular self will thank you.
Sources:
- de Guia RM, Agerholm M, Nielsen TS, Consitt LA, Søgaard D, Helge JW, Larsen S, Brandauer J, Houmard JA, Treebak JT. Aerobic and resistance exercise training reverses age-dependent decline in NAD+ salvage capacity in human skeletal muscle. Physiol Rep. 2019 Jul;7(12):e14139. doi: 10.14814/phy2.14139. PMID: 31207144; PMCID: PMC6577427.
- Dietary restriction involves NAD+-dependent mechanisms and a shift toward oxidative metabolism – Natalie Moroz, Juan J. Carmona, Edward Anderson, Anne C. Hart, David A. Sinclair, T. Keith Blackwell First published: September 25, 2014, https://doi.org/10.1111/acel.12273
- Escande C, Nin V, Price NL, Capellini V, Gomes AP, Barbosa MT, O’Neil L, White TA, Sinclair DA, Chini EN. Flavonoid apigenin is an inhibitor of the NAD+ ase CD38: implications for cellular NAD+ metabolism, protein acetylation, and treatment of metabolic syndrome. Diabetes. 2013 Apr;62(4):1084-93. doi: 10.2337/db12-1139. Epub 2012 Nov 19. PMID: 23172919; PMCID: PMC3609577.
- Lautrup S, Sinclair DA, Mattson MP, Fang EF. NAD+ in Brain Aging and Neurodegenerative Disorders. Cell Metab. 2019 Oct 1;30(4):630-655. doi: 10.1016/j.cmet.2019.09.001. PMID: 31577933; PMCID: PMC6787556.
- Idoine R, Kwon J, Ishtiaq Y, Rosene M, Shao A, Nkrumah-Elie Y. Impact of Boosting NAD on Immune Function: Results From NR Preclinical Studies. Curr Dev Nutr. 2022 Jun 14;6(Suppl 1):983. doi: 10.1093/cdn/nzac068.012. PMCID: PMC9194018.
🩺 Medically tested
This article has been professionally reviewed by Dr. med. Verena Immer. She is a doctor of integrative and anti-ageing medicine with a holistic approach that combines conventional medical knowledge with complementary methods. She has successfully applied the concept of individualized medicine in her own practice near Munich and currently offers personalized medicine – with a focus on longevity – in Switzerland.
Image source: istockphotos.com |
- senior woman in fitness class | credits @ FatCamera
- Turmeric, turmeric mortar grinder | credits @ frank600
- Young athlete takes a break after running | credits @ Zorica Nastasic
- Young woman running on the mountain | credits @ miljko
- Alarm clock with IF (Intermittent Fasting) | credits @ Sasithorn Phuapankasemsuk
- Shows off his perfect body | credits @ s:Georgijevic
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