Controlling NAD Levels = Controlling the Speed of the Aging Process?
Imagine standing on the precipice of a mountain, the rising sun casting a warm, golden glow across the landscape. You feel a sense of tranquility and fulfillment wash over you, as though you're in perfect harmony with the world around you.
But as we age, that feeling of balance and contentment can wane, leaving us feeling out of step with the world and ourselves. It's like we're drifting aimlessly, adrift in the sea of life, without direction or purpose.
Enter nicotinamide adenine dinucleotide, or NAD+ for short.
By supporting healthy NAD+ levels, we may be able to regain that sense of equilibrium and keep our bodies feeling young and vibrant. Controlling and increasing our NAD+ levels is like finding our true course—a guiding light that helps us stay on track and navigate through life's ups and downs. It's like a compass, pointing us in the direction of health and wellbeing and guiding us through the ever-changing landscape of aging.
So, with NAD+ as our unwavering compass and guide, let's chart our course and find our true north!
In this blog post, we'll explore the science behind NAD+ and how it bolsters cellular health and wellbeing, as well as the various strategies we can employ to naturally boost our NAD+ levels, support healthy aging , and how it may be the key to controlling the speed of the aging process.
What is NAD+, and how does it work?
NAD+ is a coenzyme, and it helps generate energy in your body. If you're not familiar with coenzymes, that's okay, we'll break it down for you!
You may have heard of enzymes, which are proteins that help build or break down molecules. For example, enzymes in your body help break down alcohol so your body can eliminate it. However, some enzymes need a little extra help to function properly. That's where coenzymes come in.
Think of enzymes as workers on a construction site: they have specific jobs to do, but they need tools and materials to get the job done. Coenzymes are like those tools and materials; without them, the enzymes can't do their jobs effectively.
Explained in a different way, picture yourself as the captain of a ship, sailing the vast sea of your body's cells. You're on a mission to keep everything running smoothly, and at the heart of it all lie the mitochondria—the powerhouses that keep your engines roaring. NAD+ acts as the ignition for your cellular engines, helping to produce the energy that fuels all of your bodily functions. Without it, everything would come to a sudden stop—your breaths, your heartbeat, your very life force.
The Benefits of Raising NAD+ Levels
NAD+ is involved in metabolic processes such as glucose and lipid metabolism, and by increasing NAD+ levels, we can improve insulin sensitivity, reduce inflammation, and improve other markers of metabolic health (Gariani et al., 2016). It can improve energy levels and reduce fatigue (Dollerup et al., 2018), improve cognitive function (Hou et al.,2018), protect cells from damage and improve DNA repairb (Zhou et al., 2016), and may help to slow down the aging process and improve overall cellular function (Mouchiroud et al., 2013).
Why do NAD+ levels decline?
Here’s a shocking discovery: NAD+ levels have been shown to decline by a staggering 50% between ages 40 and 60 (Massudi et al., 2012).
Each day, as the sun rises on the horizon of our bodies, a tiny coenzyme begins its daily task of keeping our cells energized and functional. NAD+ acts as a carrier, moving electrons from one reaction to another. However, just like a courier who delivers packages all day, NAD+ levels can decrease over time as we age.
For example, one study on mice found that NAD+ levels in the liver decreased with age and were linked to impaired glucose metabolism (Yoshino et al., 2011). Also, a study on humans found that NAD+ levels in skeletal muscle decreased with age and were associated with decreased mitochondrial function (Gomes et al.2013).
Moreover, our modern lifestyles could speed up the decline of NAD+. A poor diet, a lack of exercise, and exposure to environmental toxins can all contribute to the depletion of this crucial coenzyme.
So, how can you make sure you're producing enough of this critical coenzyme?
Well, luckily, your body produces small amounts of it naturally. But there are also a number of ways in which you can increase your NAD+ levels. So, without further ado, let’s have a look at some of those.
Strategies for Increasing NAD+ Levels
Pay attention to your circadian rhythm
Research shows that your circadian rhythm regulates the synthesis of NAD+ and affects NAD+ levels (Ramsey KM, 2009).
When our circadian rhythm gets thrown out of balance—by working odd hours, traveling across time zones, or simply staying up too late—it can lead to issues like obesity, metabolic disorders, and heart disease. But by keeping our circadian rhythm in check, we can help support healthy NAD+ levels and promote optimal cellular function. This means paying attention to our sleep habits, getting natural light exposure during the day, and nourishing our bodies with a healthy diet and regular exercise.
So if you want to keep your body humming along like a well-oiled machine, tune in to your circadian rhythm and make sure that NAD+ levels stay in harmony with the natural rhythms of your body.
Avoid alcohol
When you raise that glass of alcohol to your lips, you're setting in motion a cascade of chemical reactions that can wreak havoc on your body.
Alcohol has been shown to reduce NAD+ levels and lower the NAD+/NADH ratio (Arthur C, 2012).
As the alcohol enters your body, it generates NADH (which helps give NAD+ an extra boost to make energy. But if you overindulge, you can end up with a surplus of NADH and a shortage of NAD+, which can lead to a whole host of health problems.
Low NAD+ levels can affect your metabolism and increase oxidative stress and inflammation, leading to liver disease and other metabolic disorders. But that's not all: NAD+ also plays a crucial role in the activity of sirtuins, a family of proteins that are involved in regulating cellular function and aging. When NAD+ levels drop, sirtuin activity is compromised, leading to cellular dysfunction and contributing to the aging process.
So the next time you're tempted to knock back another drink, think about the chemical dance that's taking place inside your body.
Consider a diet that can boost NAD+ levels
Researchers have discovered that certain diets and eating habits can increase NAD+ levels, unlocking even more potential for this powerful coenzyme.
One way to boost NAD+ is through caloric restriction. By dialing back your calorie intake, you can crank up NAD+ production, promoting healthy cellular function and supporting the quest for a longer, healthier life (Riekelt H, 2012). Studies have shown that caloric restriction can increase NAD+ levels (Massudi et al., 2012). In one study, a 30% reduction in calorie intake increased NAD+ levels by 50% in mice ( Donato et al., 2013).
Intermittent fasting is another approach that can increase NAD+ levels. By alternating between eating and fasting periods, you can give your cells a chance to reset and renew, while also supporting a healthy metabolism and weight management (Riekelt H, 2012).
And then there's the ketogenic diet, a high-fat, low-carb way of eating that can put your body into a state of ketosis. This metabolic shift has been shown to increase NAD+ levels, providing a host of benefits for cellular health and longevity (Lijing Xin, 2018).
Make exercise a daily part of your life
It’s no secret that getting your sweat on can provide a range of benefits for your overall health.
Studies have shown an increase in intracellular NAD+ levels after exercise (Cantó C et al., 2010), meaning you'll have even more fuel in the tank to power through your future workouts and day-to-day life.
Whether it's going for a run, lifting weights, or taking a fitness class, finding a type of exercise that you enjoy and can stick with can help you increase your NAD+ levels and support your body's natural processes.
Consume foods rich in NAD+ precursors
We all know that making informed decisions about what we eat and striving for a balanced, nutrient-rich diet have a significant impact on our physical and mental well-being. When it comes to NAD+, there are several types of foods that contain NAD+ precursors or compounds that can increase NAD+ levels naturally in the body. Here are some examples:
- Tryptophan-rich foods: chicken, fish, turkey, eggs, and dairy products.
- Nicotinamide riboside (NR)-rich foods: NR is a precursor to NAD+ that is found naturally in some foods, including cucumber, cabbage, broccoli, avocado, milk, cheese, and yeast.
- Vitamin B3-rich foods: Vitamin B3 (niacin) is also a precursor to NAD+. Foods that are high in vitamin B3 include meat, beef liver, fish, poultry, nuts, and legumes.
- Foods containing quercetin: onions, apples, and berries.
- Foods containing resveratrol: red grapes, blueberries, red wine and dark chocolate. By incorporating these foods into your diet, you can help support healthy NAD+ levels and promote optimal metabolic function and longevity.
Use NAD+ supplements
Even though certain diets, exercise routines, lifestyle choices, and foods can contribute to NAD+ production in the body, they’re not enough to significantly increase NAD+ levels on their own. This is why taking a supplement designed specifically to increase your NAD+ levels can be an extremely convenient, effective, and powerful tool to drastically improve your overall health and longevity. Here are three outstanding choices:
Curcumin is a compound that comes from the turmeric plant, which is often used as a spice in cooking. It's that bright yellow-orange powder that gives curry its distinctive color. But curcumin is more than just a pretty spice.
Studies have shown that curcumin supplementation may have other health benefits aside from raising NAD+ levels, such as reducing inflammation and improving cognitive function (Hewlings and Kalman, 2017).
As mentioned earlier, resveratrol is a highly beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries, and dark chocolate.
A study in mice found that resveratrol supplementation improved metabolic function, reduced inflammation, and even increased lifespan
(Baur et al., 2006). . In humans, a study found that supplementation with resveratrol increased NAD+ levels and improved mitochondrial function in healthy older adults (Dollerup et al., 2018). Another study found that it improved skeletal muscle and cardiovascular function in older adults (Timmers et al., 2013).
Have You Found Your True North?
While the decline of NAD+ levels may seem like an inevitable consequence of aging and modern lifestyles, we have the power to slow down this decline and maintain healthy levels. By making lifestyle changes and taking NAD+ precursors, we can keep our bodies functioning smoothly and maintain our vitality for years to come.
So why not start today?
Make a commitment to yourself to create a healthy lifestyle - a lifestyle centered around boosting your NAD+ levels. And if you really want to jump-start your journey toward a more energized and vibrant life, consider adding a NAD+ boosting supplement to your daily routine.
Your future self will thank you for it.
