Debbie Potts Coaching

Unlocking the Potential: The Benefits of NAD+ for Endurance Athletes, Aging, Skin Health, and Metabolic Health

In the world of health and wellness, a remarkable molecule has been gaining significant attention in recent years – Nicotinamide Adenine Dinucleotide, or NAD+. NAD+ is a coenzyme found in all living cells and plays a pivotal role in various biological processes, including energy metabolism, DNA repair, and cell signaling. Its levels in the body tend to decline with age, but now, NAD+ supplementation and injections have emerged as a promising strategy for enhancing endurance, combating aging, improving skin health, and optimizing metabolic well-being.

Endurance Athletes: A Boost in Stamina

Endurance athletes push their bodies to the limit, requiring high levels of energy and efficient recovery mechanisms. NAD+ has been of particular interest to this group for its potential to enhance athletic performance. By increasing NAD+ levels, athletes can optimize their cellular energy production, particularly in the mitochondria, where the majority of energy is generated. This leads to improved stamina and endurance, allowing athletes to train harder, recover faster, and perform better in competition. Moreover, NAD+ helps combat the oxidative stress associated with intense exercise, minimizing the risk of injury and promoting quicker recovery.

Aging: Slowing Down the Clock

One of the most intriguing aspects of NAD+ is its role in the aging process. As we grow older, NAD+ levels naturally decline, and this is associated with a decline in various cellular processes, leading to the signs of aging. NAD+ supplementation or injections can potentially slow down this aging process by supporting DNA repair and promoting healthy cellular function. Some studies suggest that it may even help protect against age-related diseases like neurodegenerative conditions, diabetes, and cardiovascular issues. By bolstering NAD+ levels, individuals can improve their overall well-being and maintain a more youthful appearance and vitality.

Skin Health: A Radiant Complexion

NAD+ also holds promise for those looking to maintain or enhance their skin health. Skin is the body’s largest organ and is particularly sensitive to environmental stressors and aging. NAD+ is vital for repairing DNA damage in skin cells and promoting their proper function. Additionally, it helps protect the skin from harmful UV radiation, reducing the risk of sunburn and skin cancer. By supporting healthy skin cells, NAD+ can lead to a more radiant complexion, reduced signs of aging, and improved resistance to external stressors.

Metabolic Health: Balancing the Scales

Metabolic health is a significant concern in our modern society, with conditions like obesity, type 2 diabetes, and metabolic syndrome on the rise. NAD+ plays a crucial role in regulating metabolic processes, such as glucose metabolism, fat breakdown, and insulin sensitivity. By boosting NAD+ levels, individuals may improve their metabolic health, making it easier to manage their weight, control blood sugar levels, and reduce the risk of metabolic disorders. This can be especially beneficial for those struggling with weight management or at risk of developing diabetes.

The Future of NAD+ Supplementation

While the potential benefits of NAD+ supplementation and injections are exciting, it’s essential to remember that research in this area is still evolving. As with any supplement or medical intervention, it’s crucial to consult with a healthcare professional before embarking on NAD+ therapy, especially in the form of injections, which should be administered under medical supervision.

Furthermore, the effectiveness of NAD+ supplementation may vary from person to person, depending on individual factors, including genetics, diet, and lifestyle. The best approach to optimizing NAD+ levels is likely to be a combination of supplementation with a healthy lifestyle, including a balanced diet and regular exercise.

In conclusion, NAD+ supplementation and injections are promising tools in the pursuit of enhanced endurance, slowed aging, improved skin health, and optimized metabolic well-being. While more research is needed to fully understand their potential, the science behind NAD+ is compelling, and many are already reaping the benefits. As we continue to unlock the secrets of this essential coenzyme, it may very well play a pivotal role in the future of health and wellness.


Nicotinamide adenine dinucleotide (NAD) pharmacology is a promising class of treatments for age-related conditions that are likely to have a favorable side effect profile for human use, given the widespread use of the NAD precursor vitamin B3 supplements. However, despite several decades of active investigation and numerous possible biochemical mechanisms of action suggested, only a small number of randomized and adequately powered clinical trials of NAD upregulation as a therapeutic strategy have taken place.

We conducted a systematic review of the literature, following the PRISMA guidelines, in an attempt to determine whether or not the human clinical trials performed to date support the potential benefits of NAD supplementation in a range of skin, metabolic and age-related conditions. In addition, we sought medical indications that have yielded the most promising results in the limited studies to date.

We conclude that promising, yet still speculative, results have been reported for the treatment of psoriasis and enhancement of skeletal muscle activity. However, further trials are required to determine the optimal method of raising NAD levels, identifying the target conditions, and comparisons to the present standard of care for these conditions. Lastly, pharmacological methods that increase NAD levels should also be directly compared to physiological means of raising NAD levels, such as exercise programs and dietary interventions that are tailored to older individuals, and which may be more effective.

What does NAD do?

NAD plays a critical role in energy metabolism by helping to turn food into usable energy. It also helps certain enzymes involved in vital cellular functions, such as cellular repair and cellular defense.

NAD has also been referred to as a fundamental housekeeping molecule, a key modulator of cell signaling and survival pathways and a modulator of longevity and health.

NAD helps with:

  • Regenerating cells
  • Reducing inflammation
  • Promoting healthy brain function
  • Fighting chronic fatigue
  • Slowing cognitive decline

How do NAD levels change as we age?

Unfortunately, our NAD levels drop with age and chronic inflammation causes a reduction in NAD levels. Additionally, excess alcohol consumption, excess UV exposure, inadequate sleep, poor diet, viral infections and a sedentary lifestyle also causes a reduction in these levels. To make matters worse, we also experience a rise in CD38, which is involved in our body’s processes of limiting and breaking down NAD.

This all means that as we get older, our bodies make less NAD, and it disappears faster than when we were young. By the time we hit 50, our NAD levels are half of what they were in our youth making it all the more necessary to find ways to boost NAD so we can combat this.

What can we do to raise our NAD levels?

There are things we can do to raise our NAD levels and reduce the activity of CD38—leading to more robust energy.

Fasting and exercise are known to increase NAD levels; in particular, high-intensity interval training (HIIT) is especially effective at combating the age-related reduction of NAD levels.

There are also two bioactive dietary flavonoids that are especially effective when it comes to inhibiting CD38, namely apigenin (found in parsley, chamomile, oregano and celery) and quercetin (found in apples, red onions, cherries, red grapes and raspberries)

You can also try NAD IV, taking high dose niacin (Vitamin B3), taking NMN, or NR supplements as well as red light therapy.

What are the three important blood biomarkers that everyone should get tested in order to get a good idea of how well their mitochondria are functioning?

  • hsCRP (high-sensitivity C-Reactive Protein)
  • HbA1c
  • oxLDL (oxidized low-density lipoprotein)
  • What is so important about mitochondria?

Although some of these concepts may seem new to people, mitochondrial resilience is such an underrated and unappreciated part of our health. It will be a major focus in the future, as nearly every disease and almost all biological aging can be tied back to mitochondrial health—and conversely, the feeling of having enough energy is directly related to robust mitochondrial health. We will soon see a major commercial rise in “mito” supplements. Mark my words: “mito” is the next keto!

What other 3 biomarker tests can help you better understand your energy baseline?

  • Vitamin D3 levels (often measured by testing for 25(OH)D)
  • Iron and ferritin levels (oxygen is required to produce energy, and iron levels determine your oxygen-carrying capacity) and
  • Thyroid function

What are some simpler ways we can examine our energy baseline?

Questions to Ask Yourself:

  1. How do you feel when you wake up? Are you wide awake or is it a struggle to get out of bed every day?
  2. Do you have energy towards the end of the day or are you dragging?
  3. How difficult are daily tasks such as walking your dog, carrying groceries and taking the stairs? Are they harder than they were in the past?
  4. What is your emotional state? Are you less emotive or interactive? Are you avoiding social interaction and/or pushing people away?
  5. Do you get sugar, caffeine or other stimulant cravings regularly?
  6. Do you have any addictive behaviors? Do you crave dopamine hits?
  7. Is your hair healthy and are your eyes bright?
  8. How is your circulation in your hands and feet?

Answering these questions can help you establish a baseline for self-experimentation—and you can ask yourself these questions periodically to assess your improvements. You can then try some of the above suggestions for boosting your NAD and hopefully you will start to see an improvement in your energy.

What is NAD?

NAD Supplement Benefits & Ways to Increase Levels Naturally

What Is NAD?

What does NAD mean? It stands for nicotinamide adenine dinucleotide, a type of coenzyme found in humans, animals, yeast and basically all living things. Coenzymes are needed in the body to allow other enzymes to work.

A basic definition of nicotinamide adenine dinucleotide is a cofactor found in all living cells. It’s involved in energy metabolism and a number of bodily processes that allow life to be possible. According to a 2020 study, NAD+ can directly and indirectly influence many key cellular functions, including metabolic pathways, DNA repair, chromatin remodeling, cellular senescence and immune cell function.

NAD+ is made up of two nucleotides, the building blocks for nucleic acids, which form DNA.

Studies have linked the use of an NAD supplement with healthy aging benefits such as:

  • Improved energy, mental clarity and alertness, due to its positive effects of cellular processes that support cognitive function
  • Improved memory and help treating Alzheimer’s disease and dementia
  • Enhanced athletic performance and muscle function
  • Better protection against certain cardiovascular problems
  • Reduced symptoms associated with chronic fatigue syndrome
  • Protection against vision loss and signs of skin aging
  • Regulation of circadian rhythms and appetite

What’s the difference between NAD and NAD+?

  • What is NAD+, and how is its function different than that of NAD’s? The difference all comes down to the charge of these coenzymes.
  • NAD+ is written with a superscript + sign because of the positive charge on one of its nitrogen atoms. It is the oxidized form of NAD.
  • It’s considered “an oxidizing agent” because it accepts electrons from other molecules. Although they are different chemically, these terms are mostly used interchangeably when discussing their health benefits.
  • Another term you may come across is NADH, which stands for nicotinamide adenine dinucleotide (NAD) + hydrogen (H). This is also used interchangeably with NAD+ for the most part.
  • Both are nicotinamide adenine dinucleotides that function as either hydride donors or hydride acceptors. The difference between these two is that that NADH becomes NAD+ after it donates an electron to another molecule.

NAD Precursors

Precursors are molecules used in chemical reactions inside the body to create other compounds. There are a number of precursors of NAD+ that result in higher levels when you consume enough of them.

Our body synthesizes NAD+ from five different precursors which can be obtained through diet:

Some of the most important precursors for increasing NAD levels are various forms of vitamin B3: nicotinic acid (niacin), NAM and NR. Meanwhile, NR is considered by some experts to be the most efficient precursor to NAD+.

One study found that one single dose of NR could increase NAD+ levels in humans 2.7-fold. Other forms of vitamin B3 that seem to be less effective for boosting levels are nicotinic acid and nicotinamide.

How Your Body Uses NAD

  • Nicotinamide adenine dinucleotide is described as a “helping molecule” because it binds to other enzymes and causes reactions in the body that have positive outcomes on your health.
  • Other factors that make this coenzyme so important for healthy aging include its effects on sirtuin “anti-aging” proteins, mitochondrial activity, and involvement in regulating oxidative stress (a cause of many chronic diseases) and circadian rhythms (our “internal clocks”).
  • According to an article published in Scientific America, “A prominent theory of aging holds that decaying of mitochondria is a key driver of aging.”
  • As mitochondria lose some of their power, this seems to contribute to diseases and symptoms tied to aging, including heart failure, cognitive decline/neurodegeneration and fatigue.
  • Mitochondria are specialized structures found in cells. They participate in many cellular processes, including helping to extract the energy that is stored in nutrients and transforming it into a form of energy that can power the body’s cells.
  • A study in mice found that increased NAD+ levels could restore mitochondrial function. NAD+ has a key role in mitochondrial function because it is the main coenzyme responsible for the delivery of the electrons that are extracted from food to the electron transport chain for ATP production.
  • It is therefore as important for cellular energy as ATP itself. 

NAD+ and Sirtuins

  • A group of proteins that are linked with anti-aging effects, called sirtuins, rely on NAD+ to function properly. Sirtuins have been found to play a role in regulating cellular and mitochondrial health.
  • Some animal studies show that they play a role in maintaining the length of telomeres, which is linked to longevity.
  • In studies conducted using yeast, activation of sirtuin proteins has been shown to help expand life span, although we still don’t know exactly how this carries over to humans.
  • Another enzyme with potential anti-aging effects is called poly (ADP-Ribose) polymerases (PARPs), which some studies shown NAD+ can also help activate.

NAD+ Benefits

Molecules that can be taken in supplement form to increase NAD levels in the body are referred to by some as “NAD boosters.”

Studies conducted over the past six decades suggest that the following are some of the many benefits associated with taking an NAD supplement:

1. Can Help Restore Mitochondrial Function

According to a 2021 Molecular Metabolism study, for NAD+ depletion associated with aging-related neurodegenerative disorders, NAD supplements, treatment with NAD+ precursors or sirtuin activators may help restore mitochondrial function.

2. May Help Repair Blood Vessels

NAD supplementation may aid in repair and growth of aged blood vessels. There’s also some evidence it can help manage heart disease risk factors like high blood pressure and high cholesterol.

Essentially, some NAD+ precursors — nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — have the potential to be vasoprotective. That means they can act to alleviate or prevent conditions or diseases that affect the blood vessels. One study demonstrated that these precursors presented an effective vasoprotective mechanism to maintain healthy endothelial cells.

3. May Improve Muscle Function

A 2020 study with patients who had a systemic NAD+ deficiency were administered an increasing dose of NAD+-booster niacin (a vitamin B3 form of 750–1,000 mg/day) for 10 months.

As expected, blood NAD+ levels increased in all subjects, up to 8-fold, while muscle NAD+ of patients reached the level of their controls. Muscle strength and mitochondrial biogenesis increased in all subjects. Niacin turns out to be an efficient NAD+ booster for treating mitochondrial myopathy.

4. Potentially Helps Repair Cells and Damaged DNA

Some studies have found evidence that NAD+ precursor supplementation leads to an increase in DNA damage repair. NAD+ is broken down into two component parts, nicotinamide and ADP-ribose, which combine with proteins to repair cells.

A 2022 study noted that NAD+ helped regulate various aspects of DNA integrity, damage repair and gene expression.

5. May Help Improve Cognitive Function

Several studies conducted on mice have found that mice treated with NAD+ precursors experienced improvements in cognitive function, learning and memory. Findings have led researchers to believe that NAD supplement may help protect against cognitive decline/Alzheimer’s disease.

The 2021 Molecular Metabolism study above also found that NAD supplementation can enhance neuronal function, which can improve cognitive function.

6. May Help Prevent Age-Related Weight Gain

A 2012 study showed that when mice fed a high-fat diet were given an NAD supplement, they gained 60 percent less weight than they did on the same diets without the supplement. One reason this may be true is that nicotinamide adenine dinucleotide helps regulate production of stress- and appetite-related hormones, thanks to its effects on circadian rhythms.

Types and Dosage Recommendations

According to a 2022 Frontiers in Nutrition study, healthy volunteers received 250 mg/day of the NAD precursor NMN for 12 weeks and were about to tolerate it safely. NAD+ blood levels were significantly increased.

The precursor nicotinamide riboside (NR), also called niagen, is available in tablet or capsule form. A typical dosage of NR supplements is about 200 to 350 milligrams, taken once or twice daily. In studies, doses of 100, 300 and 1,000 milligrams of NR daily have been shown to have positive effects and produce dose-dependent increases in blood levels of NAD+.

Doctors will sometimes prescribe higher doses of NAD therapy for patients in the form of intramuscular (IM) or intravenous (IV) NAD injections. This type of treatment may be used to manage symptoms of Parkinson’s disease, dementia or depression, for example.

Other Ways to Increase Levels

Humans get NAD+ from their diets, specifically from eating protein-rich foods (foods made up of amino acids). Your diet can provide you with not only amino acids and vitamin B3, but also other precursors of this coenzyme, including tryptophan and nicotinamide mononucleotide (or NMN).

Here’s how to increase NAD levels naturally:

  • Consume cow’s milk, yeast and beer, which research shows all contain small amounts of NAD precursors
  • Consume high-protein foods
  • Consider trying the keto diet to increase ketone levels, which may increase NAD levels, according to studies
  • Consider using the herbal supplement yohimbe
  • Exercise regularly
  • Incorporate intermittent fasting into your routine
  • Avoid high alcohol intake

Precautions and Side Effects

NAD supplement options are generally well-tolerated and don’t seem to pose much risk for side effects when used for durations of about 12 to 24 weeks. Certain side effects are still possible, however, and may include nausea, fatigue, headaches, diarrhea, stomach discomfort and indigestion.

Final Thoughts

  • What is NAD? It stands for nicotinamide adenine dinucleotide, which is a coenzyme found in cells of all living beings.
  • NAD supplement treatments have gained attention recently as potential anti-aging compounds.
  • Nicotinamide riboside (NR) seems to be the most important precursor of nicotinamide adenine dinucleotide that helps increase levels. NR is an alternative form of vitamin B3 that can be taken as a supplement.
  • Here’s how to increase levels naturally: Consume cow’s milk, yeast and beer (in moderation); eat foods with protein and B vitamins; fast; exercise regularly; avoid high alcohol consumption.

Ben Greenfield on Improving NAD+ Status:

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Improving NAD+ Status: 4 Lifestyle Hacks

By making smart decisions, you can effectively manage and enhance your NAD+ levels.

A diverse range of options is available, from engaging in physical activities to undergoing IV therapies, and even incorporating oral supplements into your daily routine. The abundance of possibilities allows you to tailor your approach to your personal needs and preferences.

However, it’s essential to remember that resorting to pill consumption should not be a workaround for an unhealthy lifestyle. This is not the objective. Instead, establishing a solid lifestyle foundation is what will genuinely bolster your NAD+ levels, making your IV therapies and oral supplements substantially more effective.

Consider the following four “lifestyle hacks” as cornerstones of your efforts to improve your NAD+ status. These foundation elements will help ensure that your endeavors bear the most significant impact possible.

1. Get Regular Exercise

Regular exercise has been found to positively influence NAD+ status through various mechanisms.

One way exercise affects NAD+ levels is by upregulating cellular NAMPT levels which, in turn, act as part of the NAD+ salvage pathway to maintain NAD+ levels.

High-intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity followed by brief recovery periods. HIIT has gained popularity due to its time efficiency and ability to elicit significant physiological adaptations and shows unique benefits for NAD+ status in particular.

Studies have demonstrated that HIIT can enhance NAD+ levels, and consequently, sirtuin activity (given NAD+ activates these enzymes), more effectively than moderate-intensity continuous exercise. The intense nature of HIIT leads to greater metabolic demands and increased energy expenditure. This energy crisis within the cells activates various signaling pathways, including those involved in NAD+ metabolism.

HIIT has been found to stimulate the expression of certain genes involved in NAD+ synthesis, leading to an upregulation of NAD+ production. Additionally, the metabolic stress induced by HIIT triggers the activation of AMP-activated protein kinase (AMPK), an enzyme that senses cellular energy status. Activated AMPK can promote NAD+ synthesis and sirtuin activity, further supporting NAD-dependent cellular processes.

Moreover, HIIT has been associated with improvements in mitochondrial function. In case you can’t remember your high school biology class (and who could blame you?), mitochondria are the powerhouses of the cells and play a critical role in energy production. NAD+ is essential for mitochondrial function, particularly in the process of oxidative phosphorylation, where NAD+ is involved in transferring electrons needed for ATP (adenosine triphosphate) replenishment, the cell’s primary energy source. By improving mitochondrial function, HIIT indirectly supports NAD+ metabolism and overall cellular health.

It is worth noting that while HIIT has demonstrated specific benefits for NAD+ status, any form of regular exercise can have a positive impact on NAD+ levels. Different types of exercise, such as aerobic training or resistance training, have also been shown to influence NAD+ metabolism through the upregulation of NAMPT.

In summary, exercise, particularly HIIT, can positively affect NAD+ status by stimulating NAD+ synthesis, activating AMPK, and improving mitochondrial function. By enhancing NAD+ levels, exercise supports cellular processes crucial for overall health and may contribute to longevity and disease prevention.

2. Eat Fermented Foods

When it comes to nutrition, fermented food in particular improves the production of NAD+.

I love fermented foods, such as kimchisauerkraut, and kefir, and an added bonus is the positive effect on my NAD+ status.

The fermentation process helps produce lactate by using NADH, thus leading to the production of NAD+. These are very healthy foods and they’re also highly convenient, so keep some in the fridge and add them each day. My personal recommendation? Homemade, authentic fermented sourdough from my wife’s recipe.

Here are a few ways fermented foods positively influence NAD+ health:

  • Increased NAD+ production: Fermented foods, such as sauerkraut, kimchi, kefir, and kombucha, are rich in beneficial bacteria or probiotics. These probiotics can promote the growth of NAD-producing bacteria in the gut, such as certain strains of Lactobacillus and Bifidobacterium. These bacteria can synthesize NAD+ from dietary tryptophan, an amino acid, thus increasing NAD+ levels.
  • Enhanced gut health: The gut microbiota plays a crucial role in NAD+ metabolism. Imbalances in the gut microbiome have been associated with reduced NAD+ levels. Consuming fermented foods can help restore and maintain healthy gut microbiota, supporting optimal NAD+ production and utilization.
  • Improved nutrient absorption: Fermentation breaks down complex molecules into simpler forms, making the nutrients in fermented foods more easily absorbed by the body. This increased bioavailability of nutrients may indirectly support NAD+ production, as some essential vitamins and minerals, such as niacin (a precursor of NAD+), are necessary for NAD+ synthesis.
  • Antioxidant activity: Fermented foods often contain bioactive compounds, such as polyphenols and flavonoids, with antioxidant properties. Oxidative stress can deplete NAD+ levels in cells. Fermented foods may help preserve NAD+ pools in the body by reducing oxidative stress and scavenging free radicals.
  • Anti-inflammatory effects: Chronic inflammation can decrease NAD+ levels and impair NAD+-dependent processes. Some fermented foods, like kimchi and sauerkraut, contain beneficial bacteria and bioactive compounds that possess anti-inflammatory properties. By mitigating inflammation, fermented foods may indirectly support NAD+ health. 

In summary, the consumption of fermented foods like kimchi and sauerkraut can boost NAD+ production and improve gut health, while their antioxidant and anti-inflammatory properties protect NAD+ levels. As such, incorporating these foods into your diet is an effective way to support overall NAD+ health and general well-being.

3. Consume Natural Fructose

Dehydrogenase enzymes play a crucial role in various metabolic processes within the human body.

One important dehydrogenase enzyme is NAD-dependent dehydrogenase. This enzyme is responsible for catalyzing reactions that involve the transfer of hydrogen atoms from one molecule to another.

Natural fructose, found in fruits and honey, has been observed to activate certain dehydrogenase enzymes, including NAD-dependent dehydrogenases. This activation occurs due to the presence of specific compounds in these natural sources, such as polyphenols and flavonoids, which have been shown to interact with and modulate enzyme activity.

The activation of dehydrogenase enzymes, particularly NAD-dependent dehydrogenases, by natural fructose can have several benefits for NAD health. NAD is a coenzyme involved in numerous cellular processes, including energy production, DNA repair, and regulation of gene expression. It exists in two forms: NAD+ (oxidized form) and NADH (reduced form).

By activating NAD-dependent dehydrogenases, natural fructose promotes the conversion of NAD+ to NADH. This conversion is an essential step in various metabolic pathways, such as glycolysis and the tricarboxylic acid (TCA) cycle, which are responsible for generating energy in the form of adenosine triphosphate (ATP). Adequate NAD levels are required for efficient energy production, and the activation of dehydrogenases by natural fructose helps maintain the balance of NAD+ and NADH.

Furthermore, the activation of dehydrogenase enzymes by natural fructose also promotes the removal of excess reducing equivalents in the form of NADH. This process helps prevent the accumulation of NADH, which can inhibit certain metabolic pathways. By maintaining appropriate NADH levels, natural fructose supports the overall metabolic balance within cells.

In summary, the activation of dehydrogenase enzymes, including NAD-dependent dehydrogenases, by natural fructose found in fruits and honey, can have positive effects on NAD+ health. It contributes to energy production, maintains metabolic balance, and supports various cellular processes.

4. Use Heat Shock Therapy

Saunas are often associated with relaxation and stress relief, but they may also have potential benefits for NAD. Here’s an outline of the significance of using a sauna for NAD+ health and an appropriate frequency for sauna sessions each week:

  • Indirect NAD+ boost: Although this may seem a bit “out there,” there is a good rationale for sauna use indirectly boosting NAD+ levels since saunas have been linked to enhancing overall health and well-being. Regular sauna sessions have been linked to reduced stress, improved cardiovascular function, enhanced blood flow, and increased relaxation. These effects may promote better cellular functioning and optimize NAD+ utilization within the body.
  • Heat stress and NAD+: Sauna sessions subject the body to heat stress, which can activate various cellular responses. Heat stress has been shown to increase the expression of heat shock proteins (HSPs) in the body. HSPs play a vital role in protecting and repairing cells, including NAD-dependent enzymes. By supporting cellular repair mechanisms, heat stress may indirectly contribute to better NAD+ health.
  • Exercise and NAD+: Combining sauna use with exercise may have additive benefits for NAD+ health. Exercise increases NAD+ levels and activates various NAD-dependent enzymes involved in energy production. Sauna use after exercise can enhance recovery, reduce muscle soreness, and potentially optimize NAD-related processes involved in cellular repair and energy metabolism.
  • Frequency: The appropriate number of sauna sessions each week may vary depending on individual preferences, health status, and tolerance to heat. As a general guideline, 2-3 sauna sessions per week can be beneficial for NAD+ health.

However, it’s essential to listen to your body and adjust the frequency based on your comfort level and any underlying health conditions. Starting with shorter sessions of about 10-15 minutes and gradually increasing the duration can help your body acclimate to the heat.

It’s crucial to stay adequately hydrated before, during, and after sauna sessions. Heat and sweating during a sauna can cause fluid loss, so drinking plenty of water is highly important to prevent dehydration. Additionally, individuals with certain health conditions such as cardiovascular problems or low blood pressure should consult their healthcare provider before using a sauna to ensure it’s safe for them.

In summary, sauna sessions can indirectly boost NAD+ levels by promoting better cellular function through heat stress, which triggers protective cellular responses, and by enhancing health benefits when combined with exercise. It’s essential to tailor the frequency of sauna use to personal comfort and health status, ensuring proper hydration and medical consultation when necessary.

Your lifestyle, including the factors outlined above, has a major impact on NAD+ status, which is extremely empowering, because you get to choose how you apply yourself on planet Earth using the time God has gifted you with an idealized health span and lifespan, to make your anti-aging a priority.

Improving NAD+ Status With Supplements & Therapies

Once your lifestyle and diet are aligned for optimizing NAD +status, you can consider taking things further, with oral supplementation, IV therapy, and the other strategies I detail here

Personally, I do an NAD+ IV about once a month, wear an IONLAYER patch on long-haul flights or during times of extreme stress, and use oral supplements like BioStack Labs NAD Regen daily.

Why NAD Regen, specifically? Here’s a bit of background…

It all started with Tony Robbins. Tony, along with Peter Diamandis, were special guests on my podcast last year, where Tony spoke of this incredible ingredient that could influence NAD+ status like nothing else on the planet. That ingredient was NAD3®.

NAD3® has been investigated using a variety of cell culture and human-based studies. Unlike most NAD+ boosting supplements on the market, NAD3® differs in that it is not an NAD+ precursor. NAD+ precursors like Nicotinimide Riboside (NR), and Nicotinimide Mononucleotide (NMN), raise NAD+ but also use up methylation groups, which may increase homocysteine. In individuals with impaired methylation, either via genetics or chronic disease, this can raise inflammation.

NAD3® on the other hand, does not burden those methylation pathways. Optimal methylation is necessary for homocysteine metabolism/clearance of neurotransmitters, antioxidant, and detox functions. With that in mind, NAD3® may be the safest and most effective strategy to optimize NAD+ status without stressing the body’s methylation capacity.

That’s all well and good, but what exactly is NAD3®? The “magic” behind NAD3® lies in the complementary action between all three main ingredients:

  • Niacin: Niacin is a known NAD precursor, acting as a critical co-factor for several mitochondrial reactions in cell culture. Biostack Labs added Niacinamide to the NAD Regen formula as Niacin alone was not strong enough on its own.
  • Theacrine: Often compared to caffeine without the negative side effects, Theacrine has various benefits, its inflammation reduction effect being of particular interest for NAD Regen. One of the main reasons you find less NAD in aging individuals is due to age-related chronic low-level inflammation using (or rather sucking up) NAD molecules.
  • Wasabi Japonica (with 6-MSITC being the bioactive substance): This ingredient has been shown to upregulate SIRT1 protein levels. SIRT1 is primarily known for its role in regulating cellular metabolism, and it has been implicated in several cellular processes, including DNA repair, apoptosis, and inflammation.

Unlike other NAD-supportive supplements on the market, NAD3® addresses the root cause of NAD decline. This “root cause” is a production and recycling problem, known as the Salvage Pathway. Niacinamide, Theacrine, and Wasabi Japonica synergistically work together to directly influence the salvage pathway and reduce NAD+ decline. NAD3® has been shown to reduce hallmark signs of aging and positively influence NAD+ in human cells.

Here’s the thing, BioStack Labs didn’t just leave it at that. In addition to NAD3®, NAD Regen includes carefully selected compounds to support NAD3® in its effect on the salvage pathway and aging. These include: 

  • Resveratrol: Well-known for its antimicrobial, neuroprotective, anti-aging, anti-inflammatory, cardioprotective, and blood-sugar-lowering properties, resveratrol also induces NAMPT release. NAMPT is a critical enzyme in the Salvage Pathway responsible for recycling NAD. By increasing NAMPT alongside the intake of NAD3, you get a one-two knockout punch of both increased NAD+ and improved recycling.
  • Spermidine: Spermidine is best known for removing dead “zombie” (aka senescent) cells from the body in a process known as autophagy. The more “zombie” cells you have, the more at risk you are for elevated levels of inflammation, and higher levels of inflammation are one of the hallmarks of aging. If you can lower your senescent cells by increasing autophagy, you can increase your chances of controlling aging and longevity. Spermidine has also been linked to protection against DNA damage, stabilizing mitochondrial DNA, as well as support healthy skin and hair. The patented form of spermidine called Yüth found in NAD3® Regen is a powerful anti-aging compound in its own right, but combined with the other ingredients here, now you’re looking at possibly one of the greatest oral anti-aging supplements on the market.
  • BioPerine: Finally, BioPerine is added to enhance the absorption of all these powerful ingredients. BioPerine has been used as a potent bioavailability enhancer for over 20 years, and I’m impressed to see it in this formula. 

Finally, I want to bring notice to something that is missing from the NAD Regen formula: bullcrap fillers. Seriously, it is such a relief to see a supplement that forgoes all the unhealthy and often unavoidable fillers like magnesium stearate, anti-caking agents, etc. Regardless of the supplement’s effectiveness, I deeply appreciate any company willing to go the extra mile just to leave junk out of their product.

To reiterate, NAD Regen is the only formula on the planet that addresses this issue and fixes any “maintenance” problems so that NAD+ production continues and NAD+ recycling is optimized.

As of yet, I haven’t found a single other oral supplement that compares to NAD Regen in safety or effectiveness.

It forgoes the methylation burden of your typical NAD precursor supplements like NR or NMN, NAD+ is boosted by going to the root cause of NAD+ decline rather than simply addressing the symptom, and other compounds in the blend boost NAD+ recycling, increase autophagy and reduce DNA damage, and ensure high bioavailability of the product.

The intelligence and care that went into the development of this product are frankly remarkable, consistent, and impressive.


As you’ve just discovered, if you are 30 years old or older and care about longevity, there are a few factors more important than your NAD+ status. 

I hope this article will serve as your “go-to” blog on NAD+ status, to refer back to and share with anybody you know who wants to start biohacking.

There are a plethora of things one can do to influence NAD+ status, through better lifestyle choices. As a reminder, regular intense workouts, a weekly HIIT training session, fermented foods, getting lean, and an optimized sleep routine all directly or indirectly improve NAD+ status.

NAD+ IV therapies and NAD-supportive supplements are how you optimize things after getting your lifestyle right, and I have found no better oral supplement on the market for this purpose than NAD Regen.

In summary:

  • NAD+ levels (expressly, the “NAD+/NADH ratio”) represent the metabolic activities and health of your cells. A better ratio means better health.
  • NAD+ increases the activity of several important enzymes including sirtuin proteins and poly (ADP-Ribose) polymerase (PARPs) enzymes.
  • PARPs and NAD+ dance an interplay with significant implications for DNA damage, cellular energy metabolism, and human health as a whole.
  • Alcohol has a significant effect on reducing your NAD+ and should be moderated as much as possible. 
  • NAD+ can enhance insulin sensitivity, making it a potential factor in preventing metabolic diseases like diabetes. 
  • High-intensity exercise, fermented foods and fructose from honey or fruit, and heat-shock therapy (sauna) are some of the best ways to optimize NAD+ using lifestyle factors.
  • Beyond lifestyle factors, you can increase NAD+ using techniques such as NAD+ IV treatments, NAD+ patches, and oral supplementation, which I detail here.
  • NAD Regen is the oral supplement I use after being recommended NAD3® supplements by Tony Robbins. NAD3® is safer and more effective than typical NAD precursor style supplements because it does not burden methylation, and instead addresses the root cause of NAD+ decline: the salvage pathway.
  • In combination with the other powerful anti-aging ingredients in NAD Regen, the product both supports NAD+ production and recycling while protecting against DNA damage and instigating autophagy.

So what’s the upshot for you…?

Namely, improved longevity and abundant youthfulness so you can live a life that is very much on your terms, with the ability to take advantage of every single day.


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