From glowing skin to sustained energy, many celebrities seem to defy the rules of aging. While skincare routines and personal chefs help, a growing number of them are turning to a different kind of support: NAD⁺.
NAD⁺, short for nicotinamide adenine dinucleotide, isn’t a trendy ingredient or a topical serum. It’s a fundamental coenzyme found in every living cell, and its role in cellular health goes far deeper than most people realize.
What Is NAD⁺ and Why Does It Matter?
NAD⁺ is required for over 500 enzymatic reactions, including those involved in energy metabolism, DNA repair, mitochondrial function, and gene expression. It exists in two forms: NAD⁺ (oxidized) and NADH (reduced). Together, they shuttle electrons in metabolic reactions that convert food into usable energy (ATP).
Without enough NAD⁺, cells can't function efficiently. Energy production slows. DNA repair lags. Aging accelerates.
One of NAD⁺’s most important roles is activating sirtuins—a family of proteins that help regulate inflammation, metabolic health, and cellular lifespan. These sirtuins only function when NAD⁺ is present, which links NAD⁺ directly to longevity.
Why NAD⁺ Declines With Age
By the time you hit your 40s, NAD⁺ levels have already started to fall. By age 60, they may drop by as much as 50% or more compared to youthful levels. This decline is linked to multiple mechanisms:
-
Increased NAD⁺ consumption by enzymes like PARPs and CD38, especially in response to oxidative stress and DNA damage
-
Decreased synthesis due to changes in precursor availability and reduced enzyme activity
-
Lower mitochondrial efficiency, which disrupts NAD⁺ recycling
A 20121 study showed that replenishing NAD⁺ levels in aged mice restored mitochondrial function and improved muscle endurance—suggesting similar potential in humans.
NAD⁺ and Skin Health
The skin is a high-turnover organ that relies heavily on mitochondrial energy and DNA repair—both processes fueled by NAD⁺.
As NAD⁺ declines:
-
Skin’s ability to repair UV damage weakens
-
Collagen production slows
-
Inflammation and oxidative stress increase
-
Fine lines, uneven tone, and dullness become more pronounced
Boosting NAD⁺ may help counteract these changes. A 2024 study found that increasing NAD⁺ levels improved dermal hydration and reduced markers of skin inflammation.
In practical terms, more NAD⁺ means skin cells perform more like they did in your 20s—faster turnover, better resilience, stronger barrier.
How to Support NAD⁺ Levels
1. Dietary Support
You can’t supplement NAD⁺ directly through food, but you can consume its precursors, aka nutrients the body uses to make NAD⁺. These include:
-
Niacin (vitamin B3): Found in chicken, turkey, tuna, and brown rice
-
Tryptophan: Found in oats, eggs, and dairy
-
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN): Found in small amounts in broccoli, cabbage, and avocados
These precursors enter the salvage pathway or de novo synthesis to create NAD⁺. While food alone likely won’t reverse age-related decline, it’s a foundational step.
2. Exercise
Physical activity naturally boosts NAD⁺ production. It increases expression of NAMPT, an enzyme in the salvage pathway that recycles NAD⁺. A 2015 study found that endurance training in older adults raised NAD⁺ levels and enhanced mitochondrial function.
Aim for a combination of aerobic exercise (brisk walking, swimming) and resistance training for the best effect.
3. Supplementation
This is where NAD⁺ gets more attention. Because NAD⁺ itself is too large and unstable to be absorbed well, supplements use precursors like:
-
Nicotinamide riboside (NR): Found to raise NAD⁺ levels in humans after just 7–14 days
-
Nicotinamide mononucleotide (NMN): Converts to NAD⁺ inside cells with high efficiency
In a randomized controlled trial published in 2018, NR supplementation increased NAD⁺ levels by 60% in healthy middle-aged adults. Subjects reported better physical performance and mental clarity over an eight-week period.
Why It’s Gaining Attention in the Longevity World
NAD⁺ supplementation isn’t just about energy or appearance. It’s become a central topic in the longevity research community, largely due to the work of scientists like Dr. David Sinclair of Harvard Medical School. He and others have demonstrated that boosting NAD⁺ in animal models:
-
Increases lifespan
-
Improves metabolic markers
-
Enhances memory and cognitive function
-
Reverses some aspects of vascular aging
While these results are primarily from rodent studies, early human trials are encouraging. They suggest NAD⁺ could become part of a broader anti-aging protocol—focused less on lifespan and more on healthspan: the number of years you remain healthy and independent.
The Celebrity Connection
It’s not just researchers who are interested. A growing number of celebrities have reportedly added NAD⁺ precursors or IV infusions to their wellness regimens.
-
Gwyneth Paltrow has discussed NAD⁺ IV therapy on her wellness platform Goop
-
Cindy Crawford, Hailey Bieber, and Chrissy Teigen have referenced NAD⁺ in interviews or social content
-
Ben Greenfield and Dave Asprey—two high-profile figures in the biohacking community—regularly discuss NAD⁺ as part of their anti-aging stack
Some use NAD⁺ infusions, others rely on daily oral NMN or NR. While clinical outcomes aren’t guaranteed, many report increased energy, faster recovery, and healthier skin.
Things to Know Before Supplementing
-
Dosing: Typical NMN or NR dosages range from 250 to 500 mg per day. Some protocols go higher, but higher doses aren’t always more effective.
-
Safety: Both NR and NMN are considered safe for short-term use, with minimal side effects. Long-term safety data is still being collected.
-
Stacking: NAD⁺ supplements are sometimes combined with resveratrol, quercetin, or pterostilbene, which may enhance sirtuin activity and amplify results.
Talk to a healthcare provider before starting any new supplement, especially if you’re on medications or have chronic health conditions.
Final Thoughts
NAD⁺ is a fundamental coenzyme that influences energy production, DNA repair, skin regeneration, and how we age at the cellular level.
Its natural decline with age is well-documented. The science supporting NAD⁺ precursors like NMN and NR is growing. Early studies show real promise—not just for aesthetic benefits, but for improving quality of life and long-term health.
