If you’re curious about the science behind staying healthy as you age you’ve probably heard about NAD+. Dr. Rhonda Patrick has brought this molecule into the spotlight sharing how it might boost energy support brain function and promote longevity.

You don’t need a PhD to understand why NAD+ matters. It’s at the center of your body’s most important processes from turning food into energy to repairing cells. Learning about Dr. Patrick’s insights on NAD+ could help you make smarter choices about your health.

Who Is Rhonda Patrick?

Dr. Rhonda Patrick specializes in biomedical science, focusing on nutrition, aging, and cellular health. With a PhD in biomedical science from the University of Tennessee Health Science Center, she researches topics such as micronutrient deficiencies, gene variants, and interventions like NAD+ supplementation. Her scientific background appears in peer-reviewed journals, where she explores mechanisms driving healthy aging and metabolic function. Through her podcast, "FoundMyFitness," she interviews experts and translates research on topics like NAD+ to accessible content for a broad audience.

Dr. Patrick’s expertise draws researchers, clinicians, and individuals interested in optimizing healthspan. Her analyses often highlight strategies for supporting mitochondrial function, DNA repair, and robust metabolism—fields where NAD+ plays significant roles.

What Is NAD+?

NAD+ represents nicotinamide adenine dinucleotide, a vital molecule in your body’s energy metabolism, DNA repair, and cellular defense (Imai & Guarente, 2016). Every cell type—muscle, nerve, immune—relies on NAD+ for fundamental processes like converting nutrients to energy and supporting enzymes called sirtuins and PARPs. Levels of NAD+ decline naturally with age, which impairs energy output and cellular maintenance (Verdin, 2015). Factors like chronic stress, poor sleep, and nutrient deficiencies further reduce NAD+ availability.

Researchers like Dr. Rhonda Patrick highlight NAD+ for its essential role in mitochondrial health and metabolic function. Scientific reviews cite NAD+ as crucial in regulating circadian rhythm, inflammation, and neuroprotection (Covarrubias et al., 2021). Lifestyle strategies—such as exercise, fasting, and balanced nutrition—help sustain NAD+ concentrations. Supplemental forms like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) also show potential for supporting NAD+ maintenance as part of healthy aging interventions.

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Rhonda Patrick’s Insights on NAD+

Dr. Rhonda Patrick connects NAD+ science to real-world impacts on energy, metabolism, and aging. Her discussions emphasize using evidence-based strategies to maintain NAD+ and support long-term cellular function.

Benefits of NAD+ in Human Health

Supporting mitochondrial health, NAD+ enables ATP energy synthesis in your cells, with high concentrations in the brain, muscles, and liver. Promoting DNA repair, NAD+ serves as a substrate for enzymes like PARPs and sirtuins that regulate cell survival and genome stability. Enhancing metabolic regulation, NAD+ maintains glucose and lipid balance, with clinical data linking NAD+ status to metabolic syndrome risk (Trammell et al., 2016). Modulating inflammation, NAD+ levels influence immune signaling pathways, with studies showing that replenishing NAD+ can reduce neuroinflammation (Hou et al., 2018). Dr. Patrick highlights these interconnected functions as critical for healthy aging and disease prevention.

How NAD+ Levels Change With Age

Declining NAD+ levels, especially after age 40, result in lower energy, slower recovery, and increased age-related disease risk. Cellular NAD+ concentrations decrease by up to 50% between youth and advanced age, as demonstrated in human skeletal muscle studies (Massudi et al., 2012). Factors such as oxidative stress, chronic inflammation, and reduced precursor availability all contribute. Dr. Patrick identifies lifestyle interventions—such as intermittent fasting, resistance exercise, and micronutrient sufficiency—as effective ways to mitigate this decline and restore NAD+ pools.

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Ways to Boost NAD+ According to Rhonda Patrick

Rhonda Patrick recommends several targeted approaches for supporting NAD+ levels, combining nutrition, supplementation, and lifestyle modifications. Scientific research forms the basis of these strategies, each addressing factors linked to cellular NAD+ availability.

Dietary Strategies

Focus on nutrient-rich foods to enhance NAD+ biosynthesis. Rhonda Patrick highlights tryptophan-containing proteins (e.g., turkey, chicken, eggs), vitamin B3 sources (e.g., salmon, tuna, mushrooms), and green leafy vegetables (e.g., spinach, kale) as top dietary contributors. Ensure consistent intake of polyphenols from blueberries and dark chocolate, as these antioxidants help maintain cellular NAD+ and reduce oxidative stress. Dr. Patrick underscores adequate hydration and avoidance of excessive processed sugar, both of which support metabolic pathways tied to NAD+ production.

Supplements and Lifestyle Interventions

Use targeted supplements to maintain NAD+ as recommended by Rhonda Patrick. She discusses nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) as precursors with promising data for raising cellular NAD+ in humans. Implement exercise—especially resistance training and high-intensity interval sessions—since both consistently elevate NAD+ through improved mitochondrial activity. Practice intermittent fasting or time-restricted eating, as this triggers pathways that preserve or restore NAD+ in cells. Limit alcohol consumption and prioritize consistent, high-quality sleep, as poor sleep and excess alcohol both contribute to NAD+ depletion.

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Potential Risks and Considerations

NAD+ supplementation carries potential risks and considerations, even when strategies appear safe or evidence-based. Scientific reviews indicate that high doses of NAD+ precursors, such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), may cause mild side effects, with examples including nausea, fatigue, and digestive discomfort (Conze et al., 2019; Mills et al., 2016). Your individual response can differ if you have underlying health conditions, metabolic disorders, or are taking medications that affect NAD+ pathways.

Safety data for long-term NAD+ precursor use remains limited. Clinical studies under one year show these supplements are generally well-tolerated in adults, but conclusive evidence on multi-year use is lacking. Regulatory agencies, including the FDA, have not officially approved NMN as a dietary supplement in the US (FDA, 2022), which affects availability and oversight.

Interactions can occur between NAD+ boosters and certain pharmaceuticals, for example, chemotherapeutics or drugs targeting sirtuins and PARP enzymes. Monitoring by your healthcare provider is warranted if you’re using these compounds as part of your regimen. Research also suggests that excess nicotinamide may inhibit sirtuin activity or disrupt methylation pathways, both of which are central to healthy aging (Canto et al., 2015).

You’ll also want to consider that boosting NAD+ through supplements might not address root causes of age-related decline if dietary and lifestyle factors aren’t optimized. Individual differences in gene variants and underlying nutrient deficiencies influence how well NAD+ interventions work for you.

Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.

Conclusion

Exploring NAD+ through Dr. Rhonda Patrick’s research gives you a practical foundation for supporting your health as you age. By staying informed and making thoughtful choices about nutrition, lifestyle, and supplements, you can take meaningful steps to maintain your body’s cellular energy and resilience.

Always consider your unique needs and consult with a qualified healthcare professional before starting any new supplement routine. Prioritizing balanced habits and evidence-based strategies will help you get the most out of what science has to offer for long-term well-being.

Frequently Asked Questions

What is NAD+ and why is it important?

NAD+ (Nicotinamide adenine dinucleotide) is a molecule found in all living cells. It’s essential for energy production, DNA repair, and cellular health. NAD+ supports key biological processes like metabolism and helps defend cells against stress, making it vital for healthy aging.

How do NAD+ levels change as we age?

NAD+ levels naturally decline with age, especially after 40. This reduction can slow down energy production, hamper cell repair, and increase susceptibility to age-related diseases, contributing to fatigue and slower recovery.

What factors can further decrease NAD+ levels?

Chronic stress, poor sleep, nutrient deficiencies, oxidative stress, and chronic inflammation can further lower NAD+ levels, worsening the effects of aging on energy and cellular health.

Who is Dr. Rhonda Patrick and what is her expertise?

Dr. Rhonda Patrick is a biomedical scientist specializing in nutrition, aging, and cellular health. She shares research-backed strategies for maintaining health through her podcast, "FoundMyFitness," and focuses on the science behind NAD+ and healthy aging.

How can I support or boost my NAD+ levels naturally?

You can help maintain NAD+ levels through regular exercise, intermittent fasting, quality sleep, and a balanced diet rich in proteins, vitamin B3 (niacin), and polyphenols. These lifestyle choices support your body’s natural NAD+ production.

What are NR and NMN supplements, and how do they help with NAD+?

NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) are supplements believed to raise NAD+ levels in the body. Research suggests they may support energy metabolism, cellular repair, and healthy aging by increasing NAD+ availability.

Are there any risks or side effects of taking NAD+ supplements?

High doses of NAD+ precursors like NR and NMN may cause mild side effects (e.g., nausea, digestive issues). Long-term safety isn’t fully established, and NMN is not officially approved by the FDA as a dietary supplement in the US.

Do NAD+ supplements interact with medications?

NAD+ supplements may interact with certain medications. Anyone considering supplementation should consult a healthcare provider, especially if they are on prescription drugs or have underlying health conditions.

Can diet alone help maintain NAD+ levels?

A nutrient-rich diet with adequate proteins, vitamin B3, and polyphenols can support NAD+ biosynthesis, but lifestyle habits like exercise and sleep also play important roles. Combining these approaches is most effective for maintaining NAD+.

Is NAD+ important only for older adults?

While NAD+ declines with age, it’s important at all ages for energy, metabolism, and cell repair. Supporting NAD+ can benefit anyone interested in optimizing health, not just older adults.