What is NAD+? Benefits, Sauna Effects, and How to Increase It

NAD+ levels drop as we age, which means we get diminishing returns on several must-have mechanisms for radiant health.  

1. Energy production

The first is energy production. Serving as a co-enzyme (or “helper molecule”), NAD+ carries a mission-critical component to our mitochondria, the micro-factories that convert the food we eat into our main cellular energy source, ATP (Adenosine triphosphate). By collecting a hydride ion (a hydrogen atom with two electrons) and supplying those electrons to our mitochondria, NAD+ kickstarts ATP production. 

Important note: NAD+ is actually called NADH when it adds the electrons and NAD+ after it’s delivered them and returned to its previous state. This matters because a healthy body has a high NAD+/NADH ratio – meaning there are always resources coming when we have a demand for energy. 

2. Chemical transformations 

The second way NAD+ supercharges wellness is by serving as a substrate – a molecule used by enzymes in chemical transformations that empower our bodies to do important work like: 

• Repairing DNA 
• Managing stress 
• Matching our biological processes to our circadian rhythm (body clock) 
• Delivering the right amount of insulin to manage blood sugar 

Unfortunately, all of these capabilities are at risk as we age.  

Because of factors like chronic inflammation and circadian rhythm disruptions, our bodies produce less of the enzyme that synthesizes NAD+ from our food (Nicotinamide Phosphoribosyltransferase, or NAMPT). In addition, other enzymes that use NAD+ to keep cellular processes running smoothly demand more and more of it. DNA that is damaged by our environment and bad lifestyle choices overtaxes and ultimately depletes NAD+. 

Although our NAD+ supply drops with age, we still have many longevity levers to pull. Key ways we can take back control include: 

One of the most promising ways to boost NAD+ production is also the most luxurious. Scientific studies have linked sauna therapy to a range of cardiovascular, neurological, and metabolic benefits and singled out infrared saunas in particular for their impact on heart health, improved circulation, lower blood pressure and more.  

Heightened NAD+ seems to be another perk. You may be able to use your sauna to increase NAD+ levels during a 20-minute session by taking advantage of a well-documented phenomenon called Heat Shock Factor. 

Heat Shock Factor (HSF) may sound alarming but it’s one of the reasons saunas unlock rejuvenation and relaxation. When exposed to sudden high temperatures, our bodies go on alert and activate natural defenses that are similar to our response to exercise.  

Heat Shock Factor works by: 

• Producing Heat Shock Proteins - These specialized proteins act fast to prevent cell damage, make repairs, and absorb stress. 
• Elevating our NAD+/NADH ratio - We talked earlier about the importance of having the right balance of NAD+ (which accepts the two electrons critical to energy production) and its second role as NADH (which “donates” those electrons to our mitochondria). This should be a virtuous circle where NADH does its job and returns to the NAD+ state.  

But too much NADH suggests something has slowed down or gone wrong with the vital process of ATP production. Heat Shock Response not only lowers our levels of NADH but also boosts NAD+ by increasing the activity of enzymes that are key to its synthesis.  

Longevity seekers may also want to consider these NAD+-boosting options: 

• Precursor supplements
  • Your body makes NAD+ from nutrients called precursors, which are available as over-the-counter supplements: 
    • Nicotinamide riboside (NR) 
    • Nicotinamide mononucleotide (NMN) 
    • Niacin (Nicotinic acid, or vitamin B3) 
  • Because data is insufficient on long-term effects or optimal dosages, it’s a good idea to consult with your healthcare provider before trying them out.  
• Intermittent fasting (IF) 
  • Multiple studies show the benefits of limited calorie intake on increased lifespan and good health. Restricting your diet through IF also seems to increase the synthesis of NAD+ and lower NADH – which raises the NAD+/NADH ratio. 
• Keto diet 
  • High carb diets place multiple demands on cell functions, but a low carb, high protein Ketogenic diet that restricts carbohydrates (and burns fat instead through a process called ketosis) has been shown to increase NAD+. 

NAD+ (Nicotinamide adenine dinucleotide) is a remarkable molecule that plays a leading role in processes that promote health and longevity. As a co-enzyme, it picks up two electrons that are critical components of energy production and provides them to our mitochondria (the micro-factory that produces ATP – the source of all our cellular fuel) in its second role as NADH. (A high NAD+/NADH ratio is desirable because it means energy production is running smoothly). In addition, NAD+ enables other enzymes to perform wellness roles like DNA repair, insulin regulation, stress relief, and more.  

Unfortunately, NAD+ declines with age, weakening all those capabilities. The good news is, we may be able to increase our NAD+ levels and NAD+/NADH ratios through lifestyle enhancements like exercising, getting sufficient sleep, restricting calories, going Keto, or stepping up our intake of “precursor” nutrients necessary for NAD+ production through healthy foods or supplements. 

A promising and enjoyable way to increase NAD+ is infrared light. Studies show that sauna therapy can raise your NAD+/NADH ratio and increase NAD+ production through Heat Shock Response (HSR) – an activation of our natural cellular defenses when exposed to high temperatures. Other research suggests that infrared radiation raises NAD+/NADH ratios in unique ways that are separate from heat. This may be one of the many reasons for the proven cardiovascular, metabolic, and neurological benefits of infrared sauna.