What Is NAD+ Depletion?

NAD+ depletion means that your body’s levels of NAD+ (Nicotinamide Adenine Dinucleotide) are lower than they should be. NAD+ is a vital molecule found in every cell and is essential for creating energy, repairing DNA, supporting brain function, and keeping your cells healthy. When NAD+ levels drop, your body can’t perform these tasks as well, which may lead to tiredness, poor recovery, and signs of ageing [1].

What does NAD+ do in the body?

NAD+ plays a key role in many important processes [2][3][4], including:

Turning food into energy (cellular metabolism)
Repairing DNA and protecting cells from damage
Regulating immune function
Supporting brain clarity and focus
Activating proteins like sirtuins that promote healthy ageing

Why do NAD+ levels drop?

NAD+ depletion can happen for several reasons, including:

Ageing - NAD+ levels naturally decline as you get older [5]
Chronic stress - uses up more NAD+ to help the body cope
Poor diet - lacking key nutrients needed to support NAD+ production [6]
Lack of sleep - reduces the body’s ability to restore NAD+
Excessive alcohol or smoking - increases oxidative stress and depletes NAD+ [7]
Inflammation or illness - puts extra strain on the body’s repair systems

What are the signs of NAD+ depletion?

Low NAD+ levels may lead to symptoms such as:

Low energy or persistent tiredness
Brain fog or difficulty concentrating
Slow recovery from exercise or stress
Poor sleep quality
More visible signs of ageing (like skin changes or reduced muscle tone)

How can I increase my NAD+ levels?

You can support your NAD+ levels naturally by making healthy lifestyle changes, including:

Eating a balanced diet rich in vitamin B3 (found in fish, chicken, peanuts, and whole grains)
Getting regular, moderate exercise
Improving sleep quality
Reducing alcohol intake and avoiding smoking
Managing stress with mindfulness or relaxation techniques

Some people also take supplements like NR (Nicotinamide Riboside) or NMN (Nicotinamide Mononucleotide), precursors that help the body make more NAD+. These may be useful under medical guidance, particularly in people over 40 or those with high stress levels.

Is NAD+ depletion reversible?

Yes, in many cases NAD+ levels can be improved with the right lifestyle, nutrition, and supplements. Replenishing NAD+ helps restore energy, improve focus, support healthy ageing, and boost overall wellbeing. However, consistency is key, and results may take time.

Key Takeaways

NAD+ is a vital molecule that helps your cells make energy and repair damage.
NAD+ levels drop naturally with age and can be affected by stress, poor diet, and lifestyle habits.
Low NAD+ may cause tiredness, brain fog, poor recovery, and signs of premature ageing.
Healthy food, exercise, rest, and certain supplements can support NAD+ production.
Improving your NAD+ levels may boost energy, focus, and long-term cellular health.

Reminder: If you feel constantly tired or want to support healthy ageing, NAD+ depletion could be a factor. Speak to a healthcare professional to explore safe and effective ways to restore your cellular energy and vitality.

Sources

[1] Navas, L.E., Carnero, A. NAD+ metabolism, stemness, the immune response, and cancer. Sig Transduct Target Ther 6, 2 (2021). https://doi.org/10.1038/s41392-020-00354-w

[2] Conlon NJ. The Role of NAD+ in Regenerative Medicine. Plast Reconstr Surg. 2022 Oct 1;150(4 Suppl ):41S-48S. doi: 10.1097/PRS.0000000000009673. Epub 2021 Sep 28. PMID: 36170435; PMCID: PMC9512238.

[3] Tooba Iqbal, Takashi Nakagawa, The therapeutic perspective of NAD+ precursors in age-related diseases, Biochemical and Biophysical Research Communications, Volume 702, 2024, 149590, ISSN 0006-291X, https://doi.org/10.1016/j.bbrc.2024.149590.

[4] McReynolds MR, Chellappa K, Baur JA. Age-related NAD+ decline. Exp Gerontol. 2020 Feb 22;134:110888. doi: 10.1016/j.exger.2020.110888. Epub ahead of print. PMID: 32097708; PMCID: PMC7442590.

[5] Schultz MB, Sinclair DA. Why NAD(+) Declines during Aging: It's Destroyed. Cell Metab. 2016 Jun 14;23(6):965-966. doi: 10.1016/j.cmet.2016.05.022. PMID: 27304496; PMCID: PMC5088772.

[6] Poljsak B, Kovač V, Milisav I. Healthy Lifestyle Recommendations: Do the Beneficial Effects Originate from NAD+ Amount at the Cellular Level? Oxid Med Cell Longev. 2020 Dec 12;2020:8819627. doi: 10.1155/2020/8819627. PMID: 33414897; PMCID: PMC7752291.

[7] Samuel W. French, Chronic alcohol binging injures the liver and other organs by reducing NAD+ levels required for sirtuin's deacetylase activity, Experimental and Molecular Pathology, Volume 100, Issue 2, 2016, Pages 303-306, ISSN 0014-4800, https://doi.org/10.1016/j.yexmp.2016.02.004.