Molecular biologist and cellular ageing expert Dr Nichola Conlon gives 5 ways to improve NAD+ production, optimise cellular health, boost longevity and look younger.
Words: Katy Sunnassee. Images: Shutterstock
NAD+, found inside every cell, is a molecule thought to boost longevity and rejuvenate cells from the inside. We all have it, but as we age, the amount present in our bodies is gradually reduced. Stress, poor diet, alcohol and environmental factors like pollution can also wreak havoc on our NAD+ production, and can contribute to fatigue and metabolic changes.
Thankfully, there are a few things we can do ourselves to give our NAD+ production a helping hand and potentially increase our longevity and reverse ageing. Try these suggestions from molecular biologist and cellular ageing expert Dr Nichola Conlon.
1. Eat cell-boosting foods
Supporting NAD+ levels begins with what you put on your plate. Eating a diet rich in antioxidants, vitamins and minerals can help preserve NAD+ by reducing oxidative stress and inflammation. Be sure to cut back on excessive alcohol, smoking and an inflammatory diet, which can massively deplete your NAD+ levels.
2. Move your body
Exercise delivers essential nutrients and oxygen to cells, while also flushing out toxins. Studies have shown that regular exercise can reduce inflammation and enhance the function of mitochondria. I recommend exercise that puts the mitochondria under a bit of stress, like high-intensity interval training or strength training, to activate NAD+.
3. Try intermittent fasting
Eating within a restricted window can help boost NAD+ levels. When the body experiences a fasting period, cells undergo a mild energy stress called hormesis, enhancing their resilience and longevity. This process activates AMPK, the cell’s master energy sensor, which responds to reduced ATP (energy) levels by stimulating NAD+ production. Together, these pathways help cells adapt and thrive during periods without food, which slows the ageing process.
4. Prioritise sleep
Sleep is when your body gets to repair. Insufficient sleep interrupts this process, potentially leading to the accumulation of DNA damage in the cells. To optimise cellular health, aim for 7-9 hours of restful sleep per night and create a sleep-friendly environment by minimising blue light exposure in the evenings, avoiding heavy meals before bed, and maintaining a consistent sleep schedule.
5. Get into the cold
Cold exposure activates numerous cellular pathways that help the body cope with the extreme temperature. This then helps reduce inflammation while also boosting energy production, by improving blood flow and increasing the number of mitochondria in your cells. For optimal benefits, aim for 11 minutes of cold exposure per week, which can be broken up into shorter sessions.
