Raising NAD⁺ Levels: A Natural Path to Cellular Renewal

4 science-backed strategies for more energy, longevity, and mitochondrial health

NAD⁺ (nicotinamide adenine dinucleotide) is a coenzyme essential for energy production in our cells, DNA repair, and longevity processes. However, its levels naturally decline with age, which can contribute to fatigue, cellular aging, and loss of metabolic resilience.

The good news is that there are science-backed strategies that can help you maintain and increase your NAD⁺ levels. In this blog, we explore four natural and effective ways to do this, along with practical recommendations especially relevant after age 40.

Why is it crucial to protect NAD⁺ levels and exercise strategically after age 40?
After 40, the body undergoes natural changes that make it even more important to support cellular and metabolic health:

• - NAD⁺ progressively declines, impacting energy production, cellular repair, and antioxidant capacity
  

• - Muscle mass starts to decrease (sarcopenia), affecting strength and mobility
  

• - Bone density drops, increasing the risk of fractures and falls
  
  

For these reasons, exercise should not be seen only as a fitness tool - but as a strategic method for preserving energy, cellular youth, and quality of life.

1. Fasting

Fasting - abstaining from food for a set period - is a natural strategy that helps increase NAD⁺ levels in the body.

When we fast, the body activates certain adaptive mechanisms that improve its efficiency and repair capacity. One of these is the increase of an enzyme called NAMPT (nicotinamide phosphoribosyltransferase), which is key to recycling and producing more NAD⁺.

Fasting also activates a protein called SIRT1 (sirtuin 1), known as the "longevity protein" because it promotes DNA repair, reduces oxidative stress, and regulates inflammation. SIRT1 depends directly on NAD⁺ to function properly.

It has also been observed that fasting stimulates a mitochondrial transporter called SLC25A51, which helps bring NAD⁺ into the mitochondria, enhancing their energy output.

In short: when you fast, you're not just giving your digestive system a break - you’re also activating powerful cellular regeneration mechanisms supported by increased NAD⁺.

2. Regular Exercise

Exercising regularly also strongly stimulates NAD⁺ production, especially as the body is challenged to generate more energy.

This happens because exercise activates cellular pathways like AMPK (AMP-activated protein kinase), SIRT1, and PGC-1α (peroxisome proliferator-activated receptor gamma coactivator 1-alpha), all directly related to metabolism, longevity, and mitochondrial biogenesis.

What types of exercise are most effective?

• - Moderate to vigorous aerobic activity: such as brisk walking, jogging, swimming, dynamic dancing, or cycling
  

• - High-Intensity Interval Training (HIIT): short bursts of intense effort alternated with brief rest
  

• - Strength training: lifting weights, using resistance bands, or doing bodyweight exercises (e.g., squats, pushups, planks)
  
  

Recommended frequency for adults 40 and older:

• - 150 minutes of moderate aerobic activity per week (30 min/day, 5 days/week)
   or
  

• - 75 minutes of vigorous aerobic activity per week (25 min/day, 3 days/week)
  

• - 2 strength-training sessions per week, ideally targeting all major muscle groups
  
  

HACK: Exercise while fasting to amplify results
Exercising in a fasted state (with professional guidance or if your health allows) can multiply benefits - boosting NAD⁺ production and activating more longevity pathways. Dr. John Gildea recommends taking sulforaphane (BrocElite) while fasting to maximize results.

3. Sulforaphane: Supports Cellular Health and Enhances the Benefits of Fasting

Sulforaphane is a natural compound found in cruciferous vegetables like broccoli, especially in sprouts. It has been shown to powerfully activate NRF2, a protein that switches on genes related to antioxidant defense and cellular detoxification.

It also stimulates enzymes such as NQO1 (NAD(P)H quinone dehydrogenase 1) and GSTs (glutathione S-transferases), and helps raise NAD⁺ levels.

While you can get sulforaphane from fresh broccoli sprouts, the concentration and stability can vary widely between batches.

That's why we recommend BrocElite®, the only supplement on the market that contains pure, stabilized sulforaphane, for those seeking a consistent and scientifically validated source.

Did you know that 2 capsules of BrocElite (10 mg sulforaphane) provide the equivalent of 5 pounds (2.3 kg) of fresh broccoli in active content?

This allows for an effective daily dose without relying on food variability or digestive conversion.

BrocElite was developed in collaboration with sulforaphane scientists and ensures effective absorption without the need for the body's enzymatic activation. This is especially beneficial for individuals with digestive sensitivities, altered microbiomes, or those seeking a more precise therapeutic approach.

HACK: Enhance fasting with sulforaphane

According to Dr. John Gildea, combining sulforaphane with just one day of fasting can produce benefits comparable to a 4-day fast.

This happens because sulforaphane:

• - Stimulates PGC-1α, the master regulator of mitochondrial biogenesis
  

• - Increases NAD⁺, essential for cellular repair and mitophagy (the recycling of damaged mitochondria)
  

• - Activates cellular “positive stress” mechanisms - without the wear and tear of prolonged fasting
  
  

If a 4-day fast feels overwhelming, try a one-day fast combined with sulforaphane (such as BrocElite®). Together, they can trigger deeper and more accessible regeneration.

4. Butyrate

Butyrate is a short-chain fatty acid produced by gut bacteria from the fermentation of dietary fiber (found in vegetables, seeds, and resistant starches).

It plays an important role in gut health - and cellular health as well.

Studies show that butyrate:

• - Improves mitochondrial function
  

• - Increases production of NAD⁺ and ATP (adenosine triphosphate), the body’s main energy molecule
  

• - Stimulates pathways related to cellular repair and epigenetic regulation
  
  

How can we get more butyrate from our meals? Our bodies naturally produce butyrate when gut bacteria ferment fiber-rich foods such as:

• - Leafy green vegetables
  

• - Seeds like chia or flax
  

• - Whole oats
  

• - Green bananas or semi-ripe plantains
  

• - Resistant starches (like cooked and cooled rice or potatoes)
  
  

There are also butyrate supplements (e.g., sodium or calcium butyrate), which can be used in specific contexts under professional guidance.

HACK: Feed your microbiome to boost butyrate.

A fiber-rich diet not only improves digestion - it also promotes natural butyrate production, supporting mitochondrial health, energy balance, and higher NAD⁺ levels. Additionally, Sulforaphane helps cultivate the right conditions for butyrate-producing microbes to thrive. This relationship is indirect but synergistic, enhancing gut health, energy production, and inflammation control.

Final Reflection
Increasing your NAD⁺ levels isn’t just an advanced longevity strategy - it’s a powerful tool to strengthen your mitochondria, optimize energy, and enhance your body’s natural cellular repair capacity.

Throughout this article, we’ve learned that:

• - Fasting activates key proteins that raise NAD⁺ and stimulate cellular renewal
  

• - Well-structured exercise activates deep metabolic pathways that protect muscle and mitochondria
  

• - Sulforaphane, especially in its stabilized form like BrocElite®, amplifies the effects of fasting and stimulates mitochondrial biogenesis 
  

• - Butyrate, produced by a well-fed microbiome, supports NAD⁺ production from the gut

While sulforaphane is not a molecular precursor to NAD⁺ like tryptophan, nicotinic acid, or nicotinamide riboside (NR), it boosts your body’s ability to make and conserve NAD⁺ by:

• - Activating NAMPT through Nrf2
  

• - Reducing NAD⁺ consumption via anti-inflammatory effects
  

• - Enhancing mitochondrial efficiency and redox homeostasis

References

1. Covarrubias, A. J., Perrone, R., Grozio, A., & Verdin, E. (2021). NAD+ metabolism and its roles in cellular processes during ageing. Nature Reviews Molecular Cell Biology, 22(2), 119-141.

2. NADclinic. (n.d.). Why does NAD+ decline with age?
   

3. Ghanbari, R., et al. (2024). Boosting NAD+ levels through fasting to aid in COVID-19 recovery. Frontiers in Pharmacology, 15, 1287652.
   

4. Luongo, T. S., et al. (2022). The mitochondrial NAD+ transporter SLC25A51 is a fasting-induced gene required for SIRT3 function. Redox Biology, 54, 102383.
   

5. Liu, Y., et al. (2024). Acute exercise boosts NAD+ metabolism of human peripheral blood mononuclear cells. Brain, Behavior, and Immunity, 122, 123-134.
   

6. Covarrubias, A. J., Perrone, R., Grozio, A., & Verdin, E. (2021). NAD+ metabolism and its roles in cellular processes during ageing. Nature Reviews Molecular Cell Biology, 22(2), 119-141.
   

7. Sulforaphane: Dinkova-Kostova, A. T., & Kostov, R. V. (2012). Glucosinolates and isothiocyanates in health and disease. Trends in Molecular Medicine, 18(6), 337-347.
   

8. Butyrate: Donohoe, D. R., et al. (2011). The microbiome and butyrate regulate energy metabolism and autophagy in the mammalian colon. Cell Metabolism, 13(5), 517-526.