The Key to Longevity and Metabolic Health: What is NAD+ and How to Increase It?

 As we age, a very quiet robbery takes place in our bodies: the NAD+ molecule, the key to cellular energy, gradually decreases. This molecule not only participates in energy synthesis; it also plays an active role in DNA repair, supports mitochondrial function , and, together with sirtuin proteins, protects us from the destructive effects of aging. However, as time progresses, NAD+ levels drop, and its protective effects on our holistic health gradually weaken. Many longevity studies today focus on stopping or even reversing this loss in NAD+ levels . We have investigated for you what this molecule is, why its levels decrease, and how they can be increased – molecules that alone can stand against the aging process.

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What is NAD+?

NAD+, or Nicotinamide Adenine Dinucleotide , is a coenzyme and molecule found in all living organisms. It participates in vital processes such as energy production, cellular metabolism, and DNA repair. Along with mitochondria, the energy centers of cells, it works to convert oxygen and nutrients into energy and carbon dioxide.

As we age, the levels of NAD+ in our bodies gradually decrease. This decrease in NAD+ levels also affects the health and function of mitochondria. Although there is no definitive cause for the process we commonly refer to as "aging," characterized by decreased energy, increased illness, and slowed physical and mental performance, it is thought to be closely related to the decrease in NAD+ levels.

Why do NAD+ levels decrease?

NAD+ coenzyme, which experts describe as the "maestro of metabolism," experiences a significant decline, particularly in our 40s and 50s. By our 60s, we have almost half the NAD+ levels we had in our 20s. This manifests itself as "aging" markers such as a slowed metabolism, low energy, muscle weakness, cognitive decline, and hormonal imbalances. Because it plays a crucial role in the proper functioning of bodily processes, a decrease in NAD+ levels is evident in almost every aspect of holistic health.

Why are increasing NAD+ levels associated with longer life?

Maintaining adequate NAD+ levels at all ages is crucial for the body to be more resilient to all types of environmental or internal stressors. This includes environmental toxins, following an inflammatory diet, chronic medication use, and even physical or psychological trauma. NAD+ is central to sustainable health, strength, and well-being.

Animal studies support the numerous benefits of increasing NAD+ levels, including improved memory, easier weight management, and extended lifespan. Theoretically , NAD+ works by supporting the functions of a family of proteins called sirtuins, which work to protect cells from aging. For example, sirtuin SIRT1, which triggers new mitochondrial synthesis, and sirtuin SIRT6, which affects telomere length, function more effectively thanks to NAD+. All the benefits of NAD+ on holistic health can be summarized as follows:

• Protection against age-related cognitive decline: By protecting NAD+ neurons, which are closely associated with DNA repair, from stressors, it may slow down age-related cognitive decline.
• Support for weight management: NAD+ can help improve metabolic health and facilitate weight management, even if the followed diet is high in fat .
• Strength and endurance: High NAD+ levels are also associated with increased exercise capacity, muscle mass, and strength .
• Extending healthy lifespan: According to some studies conducted on mice, increasing NAD levels by supplementing with NR helps to increase the activity of the sirtuin protein family, thus supporting mitochondrial function and DNA repair. As a result, healthy lifespan may be extended. However, the applicability of these results to humans is not yet certain.

What is NAD+ supplementation?

Given the importance of this vitamin for holistic health and longevity, wouldn't taking it as a supplement be the best solution to raise its levels? Unfortunately, no. Because NAD is such a large molecule, it needs to be taken in small pieces, not whole, to enter cells, or supplemented with precursors that trigger its natural synthesis in the body . The recently discovered NR vitamin, a form of vitamin B3, is a prime example. Limited research on NR vitamin, which the body naturally converts to NAD+, suggests positive results in raising NAD+ levels.

NMN is considered a precursor to NAD+. Like NR, the body can convert NMN to NAD+. This helps to increase NAD+ levels. According to one study, taking 900 mg of NMN supplement daily can bring NAD+ levels to a healthy level.

Besides NAD+ supplementation, how else can NAD+ levels in the body be supported?

Besides NAD+ supplementation, it's also possible to support NAD+ levels through diet and exercise. Following a diet rich in tryptophan and niacin , considered precursors of NAD+, consuming broccoli, eggs, and seafood, and regularly performing resistance exercises can trigger natural NAD+ synthesis in mitochondria. Additionally, calorie restriction can help increase NAD+ levels and support SIRT1 function. Animal studies have shown that consuming 20–30% less than the normal calorie intake can increase NAD+ synthesis, but the extent of this effect in humans is still unclear. Therefore, resorting to calorie restriction to increase NAD+ levels may be insufficient in terms of effectiveness and potentially dangerous to health in the long term.

In addition to raising NAD+ levels, actively taking precautions to prevent them from dropping is also a good strategy. Harmful UV rays from the sun can cause NAD+ levels to decrease. Therefore, using sunscreen every day, summer and winter , and avoiding direct, scorching sunlight are among the best ways to naturally support NAD+ levels.