Scientists Found a Key to Longevity — It’s Found Inside Your Cells
Have you heard of NAD+? Otherwise known as nicotinamide adenine dinucleotide, it’s an essential coenzyme that is found in every cell of your body and involved in a range of metabolic processes — including converting food into energy and supporting cellular functions. Some studies also suggest NAD+ may help to reduce the risk of age-related disease. But here’s the catch: it naturally declines as we age, impacting energy metabolism, DNA repair, and cellular health. Researchers believe that if we can boost NAD+, it may help to support longevity and actually slow the aging process. Because of this, scientists are searching for natural methods to increase NAD+. Here’s what they found.
A Cellular Compound Essential for Aging Well
If you think slower recovery from exercise, unexplained fatigue, brain fog, a propensity towards disease, and a sluggish metabolism are all aspects of the aging process, you would be right — and the reason is likely found within your cells, specifically with the molecule NAD+.
An essential coenzyme, it is involved not only in energy production but also in DNA repair and longevity pathways. As we age, its production naturally declines. We also tend to use more NAD+ as we grow older to counteract oxidative stress, inflammation, and other stressors. Compounding the problem are two NAD+-consuming enzymes — PARP hyperactivation and CD38 overexpression — paired with a decline in NAMPT, the enzyme that manufactures and recycles NAD+. The result is a perfect storm of cellular aging.
But the cycle doesn’t end there. Sirtuins are longevity enzymes that regulate cellular health, stress resistance, metabolism, and circadian rhythms. They also completely rely on NAD+ to function. When there isn’t enough NAD+ available, sirtuins aren’t able to properly regulate cellular repair or provide resistance to stress, which in turn leads to DNA damage and increased inflammation — creating an additional drop in NAD+ levels.
NAD+ begins to decline gradually in your 30s, then accelerates as you journey into your fifties and beyond. Concentrations of the compound generally decrease by at least 50% over the course of adult aging.2 In extreme cases, levels can decline by up to 90% in the elderly compared to young adults.3
Can You Boost NAD+ Naturally?
You may be wondering if you can simply take a NAD+ supplement to fill in the gaps. Not directly as the molecule is too large to enter cells — instead, you can take a NAD+ precursor: Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN). This is what I use.
Here’s how it works, according to Andrew Salzman, MD, a Harvard Medical School alumnus and researcher of NAD+ and NMN:
“We now know that it can’t be done by delivering NAD either orally or by IV — because NAD has no mechanism for entering the cell. However, it can be done by providing the starting material for NAD, which is NMN. Cells have evolved a receptor for NMN — it’s a special protein on the surface of the cell which attaches to NMN and shuttles it into the cell. Once inside, NMN is converted by cellular enzymes to create NAD.”4
Natural sources of NMN include:
- Edamame
- Avocados
- Broccoli
- Cabbage
- Tomatoes
- Raw beef
- Mushrooms
Researchers have also found that dietary and lifestyle habits have a direct effect on NAD+ levels. High-fat/sugar diets lower NAD+ — largely through CD38 overexpression, lowered sirtuin and NAMPT efficiency, along with increased PARP activity.7,8 As noted above, this cascade effect is closely tied to the aging process.
Since oxidative stress and inflammation also lower NAD+ levels, phytonutrients are important for inhibiting CD38 and PARP-1. The following foods have been found to be exceptionally effective in curbing these enzymes:6
- Red cabbage
- Blackberries
- Marigold flower tea
- Oregano
- Radicchio
- Chrysanthemum tea
- Purple corn
- Hibiscus tea
- Parsley
- Chamomile tea
- Green tea
- Tumeric
- Apples
- Wild blueberries
- Cinnamon
- Cocoa powder
- Onions
Lifestyle habits — such as aerobic activity and intermittent fasting — work to increase NAD+ levels by stimulating recycling pathways and enhancing NAMPT expression in skeletal muscle — the opposite effect of a high-fat, high-sugar diet.5
Healthy circadian rhythms are important, too. Researchers have found that a steady pattern of waking and sleeping is associated with health and longevity — and closely related to NAD+ levels and sirtuin, since both regulate a healthy circadian rhythm. When disrupted, a host of health problems can arise, such as cardiovascular disease, diabetes, cancer, and accelerated aging.5 Interested in learning more? See this post for tips on how to optimize your circadian rhythm.
Heat and cold shock can be beneficial for boosting NAD+ levels. Regular sauna bathing has been found to increase the compound and reduce the risk of cardiovascular disease, neurocognitive issues, arthritis, headache, and influenza. Likewise, cold exposure activates NAD+ biosynthesis, improves lipid metabolism, reduces inflammation, improves insulin sensitivity, and decreases liver fat.5
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As we have seen, your cells age every time inflammation flares and oxidative stress goes unchecked — and one of the biggest casualties is NAD+. Our Mushroom FOURtress Bundle brings together four of nature’s most researched adaptogens — Cordyceps, Reishi, Turkey Tail, and Lion’s Mane — each selected for their ability to calm inflammation, neutralize free radicals, and support cellular health so NAD+ can do its job.
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Action Steps to Support Your NAD+ Levels Naturally
The research is clear: how you eat, move, sleep, and supplement has a direct impact on how well your body produces and preserves NAD+. Here’s where to start.
- Prioritize NAD+-supportive foods. Build meals around mushrooms, broccoli, edamame, avocado, and cabbage — all natural sources of NMN. Add polyphenol-rich foods like wild blueberries, green tea, turmeric, and onions to inhibit the enzymes that consume NAD+ prematurely.
- Move your body consistently. Any form of aerobic activity — walking, cycling, swimming — stimulates NAMPT and supports the body’s NAD+ recycling pathways. Aim for regularity over intensity.
- Consider intermittent fasting. Like exercise, intermittent fasting activates AMPK-driven NAMPT expression, increasing the NAD+ available to sirtuins and repair enzymes. Even a modest fasting window can be meaningful.
- Protect your circadian rhythm. NAD+ and sirtuin activity are closely tied to your sleep-wake cycle. Consistent sleep and wake times support both — while disrupted rhythms accelerate cellular aging.
- Explore heat and cold therapy. Regular sauna use has been associated with increased NAD+ levels, along with reduced risk of cardiovascular and neurocognitive disease. Cold exposure activates NAD+ biosynthesis and reduces inflammation.
- Address inflammation and oxidative stress directly. Chronic inflammation is one of the fastest ways to drain NAD+. Nicole’s Apothecary Mushroom FOURtress Bundle is designed to reduce the oxidative and inflammatory burden that accelerates NAD+ loss.
Frequently Asked Questions About NAD+
What is NAD+ and why does it matter for aging? NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell of the body. It powers energy metabolism, supports DNA repair, and activates sirtuins — the longevity enzymes that regulate how well your cells age. As NAD+ declines, so does your body’s ability to recover, repair, and resist disease.
At what age does NAD+ start to decline? NAD+ begins declining gradually in your 30s and accelerates significantly after 50. Research suggests levels can drop by 50% or more over the course of adult life — and up to 90% in elderly individuals compared to young adults.
Can you take NAD+ as a supplement? Not directly. The NAD+ molecule is too large to enter cells on its own. However, precursor compounds like NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside) can be taken as supplements. Cells have specialized receptors that transport these precursors inside, where they are converted into NAD+.
What foods naturally support NAD+ levels? Foods that provide NMN precursors include mushrooms, edamame, avocado, broccoli, cabbage, and tomatoes. Polyphenol-rich foods — such as wild blueberries, green tea, turmeric, and purple cabbage — also help by inhibiting the enzymes that break NAD+ down.
Do mushrooms help with NAD+ levels? Functional mushrooms like those found in Nicole’s Apothecary Mushroom FOURtress Bundle — Cordyceps, Reishi, Turkey Tail, and Lion’s Mane — don’t raise NAD+ directly, but they address two of the biggest causes of NAD+ depletion: chronic inflammation and oxidative stress. By reducing that cellular burden, they help your body preserve and make better use of the NAD+ it produces.
Does exercise affect NAD+ levels? Yes. Aerobic exercise stimulates NAMPT — the enzyme responsible for recycling NAD+ — and has been shown to meaningfully increase NAD+ availability. Even moderate, consistent movement makes a difference.
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References
- Imai S, Guarente L. NAD+ and sirtuins in aging and disease. Trends Cell Biol. 2014 Aug;24(8):464-71. doi: 10.1016/j.tcb.2014.04.002. Epub 2014 Apr 29. PMID: 24786309; PMCID: PMC4112140.
- McReynolds MR, Chellappa K, Baur JA. Age-related NAD+ decline. Exp Gerontol. 2020 Jun;134:110888. doi: 10.1016/j.exger.2020.110888. Epub 2020 Feb 22. PMID: 32097708; PMCID: PMC7442590.
- Peluso A, Damgaard MV, Mori MAS, Treebak JT. Age-Dependent Decline of NAD+-Universal Truth or Confounded Consensus? Nutrients. 2021 Dec 27;14(1):101. doi: 10.3390/nu14010101. PMID: 35010977; PMCID: PMC8747183.
- “What Does NMN (nicotinamide Mononucleotide) Do and How to Get It?” by Morgan Meissner, PhD — medically reviewed by Jared Meacham, PhD., RD, CSCS, Healthline, May 29, 2025. https://www.healthline.com/health/nmn-nicotinamide-mononucleotide-benefits-side-effects-and-dosage
- Poljsak B, Kovač V, Milisav I. Healthy Lifestyle Recommendations: Do the Beneficial Effects Originate from NAD+ Amount at the Cellular Level? Oxid Med Cell Longev. 2020 Dec 12;2020:8819627. doi: 10.1155/2020/8819627. PMID: 33414897; PMCID: PMC7752291. https://onlinelibrary.wiley.com/doi/10.1155/2020/8819627
- “The Third Way to Boost NAD+” by Michael Greger, MD, FACLM, Nutrition Facts, April 21, 2025. https://nutritionfacts.org/video/the-third-way-to-boost-nad+/
- Boesten, Daniëlle M P H J et al. “Protective Pleiotropic Effect of Flavonoids on NAD⁺ Levels in Endothelial Cells Exposed to High Glucose.” Oxidative medicine and cellular longevity vol. 2015 (2015): 894597. doi:10.1155/2015/894597
- Chiang, Shian-Huey et al. “Genetic Ablation of CD38 Protects against Western Diet-Induced Exercise Intolerance and Metabolic Inflexibility.” PloS one vol. 10,8 e0134927. 19 Aug. 2015, doi:10.1371/journal.pone.0134927
