NAD+ (nicotinamide adenine dinucleotide) is one of the most crucial molecules in the body, playing a key role in energy production, DNA repair, and cellular health. Often referred to as the “molecule of youth,” NAD+ is vital for maintaining metabolism, cognitive function, and overall longevity. However, as we age, NAD+ levels decline significantly, leading to decreased energy, slower cellular repair, and increased signs of ageing.

Many people turn to NAD+ supplements or infusions in an attempt to restore their levels, but the truth is, these approaches are often ineffective. NAD+ is a large, unstable molecule that does not easily enter cells when taken orally or intravenously. Instead, supporting the body’s natural production of NAD+ is the most effective way to optimise its levels. Here are five scientifically-backed ways to naturally boost NAD+ levels and promote healthier ageing.

What happens to NAD+ with age and why is it important?

NAD+ is a coenzyme found in every cell of the body, responsible for converting food into energy, supporting mitochondrial function, and activating enzymes such as sirtuins, which regulate ageing and cellular repair. However, from birth, NAD+ levels begin to decline, dropping by 50% every 20 years. This decline is linked to reduced energy levels, slower metabolism, increased inflammation, and a higher risk of age-related diseases.

Maintaining optimal NAD+ levels is essential for longevity, skin health, cognitive function, and overall vitality. The challenge lies in finding the most effective ways to support NAD+ production within the body, as simply taking NAD+ supplements or IV infusions does not efficiently increase cellular NAD+ levels. The body needs to be stimulated to produce its own NAD+, and the following methods are the best ways to achieve that.

Prioritising NAD+ precursors over direct supplementation

Instead of taking NAD+ directly, the most effective way to increase NAD+ is by providing the body with precursors, the essential building blocks needed to produce it. Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are two of the most researched NAD+ precursors, shown to significantly boost NAD+ levels by fueling the body’s natural production pathways.

One of the most advanced NAD+ restoration supplements available today is Nuchido TIME+. Unlike simple precursor supplements, Nuchido TIME+ works by supporting multiple pathways of NAD+ production, salvage and recycling. It provides NAD+ precursors, activates sirtuins, enhances NAD+ recycling, and reduces inflammation – making it one of the most scientifically backed ways to effectively restore NAD+ levels for better energy, skin health, and longevity.

Intermittent fasting and calorie restriction

One of the most powerful natural ways to boost NAD+ is through intermittent fasting or calorie restriction. When the body experiences periods of fasting or reduced calorie intake, it activates a process called autophagy, which helps clear out damaged cells and promotes mitochondrial efficiency.

Fasting has been shown to increase the activity of sirtuins, the longevity-related proteins that depend on NAD+ to function. By regularly incorporating fasting into your routine – whether through a 16:8 fasting window, alternate-day fasting, or periodic calorie restriction – you can naturally encourage your body to preserve and regenerate NAD+.

Exercise and movement

Regular physical activity is one of the most effective ways to increase NAD+ levels naturally. Exercise, particularly high-intensity interval training (HIIT) and resistance training, stimulates mitochondrial activity, leading to higher NAD+ production.

As the body burns energy, it requires more NAD+ to fuel metabolic processes, which in turn signals the body to produce more of it. This explains why physically active individuals often have higher NAD+ levels and better overall cellular health than those who are sedentary. Even moderate-intensity movement, such as walking, yoga, or cycling, contributes to maintaining healthy NAD+ levels over time.

Heat therapy and cold exposure

Both heat therapy (such as sauna use) and cold exposure (such as ice baths or cold showers) have been shown to increase NAD+ levels by activating stress response pathways that enhance mitochondrial function.

Sauna therapy, particularly infrared sauna use, can increase heat shock proteins, which help maintain cellular integrity and support NAD+ recycling pathways. Similarly, cold exposure triggers hormesis, a biological response where cells adapt to stress by increasing NAD+ production and mitochondrial resilience.

Studies suggest that regular sauna use and cold exposure can significantly enhance cellular repair, improve circulation, and extend lifespan, making them excellent lifestyle tools for boosting NAD+ levels naturally.

Reducing inflammation and oxidative stress

Chronic inflammation and oxidative stress are major contributors to NAD+ depletion. Factors such as poor diet, high sugar intake, environmental toxins, and stress increase the activity of CD38, an enzyme that rapidly breaks down NAD+.

To protect and sustain NAD+ levels, it’s important to focus on anti-inflammatory and antioxidant-rich foods such as leafy greens, berries, turmeric, and omega-3 fatty acids. Additionally, lifestyle changes like reducing alcohol intake, improving sleep quality, and managing stress all contribute to preserving NAD+ for longer.

Why boosting NAD+ naturally is the best approach

While NAD+ is essential for longevity, energy, and cellular health, simply taking NAD+ supplements or infusions is not an effective solution, as these molecules are unstable and poorly absorbed. Instead, the most effective way to increase NAD+ levels naturally is by activating the body’s own production pathways through precursors, fasting, exercise, targeted supplementation, and reducing inflammation.

For those looking for a scientifically proven way to restore NAD+, Nuchido TIME+ provides a cutting-edge solution, helping the body rebuild and maintain its own NAD+ supply for better health, energy, and resilience.

By incorporating these strategies into your routine, you can naturally sustain your NAD+ levels, supporting cellular repair, metabolism, and long-term vitality – without relying on ineffective supplementation.