NAD+ isn’t something you “take and feel” overnight—at least, not in the same way you might feel a strong pre-workout or caffeine hit. But at the cellular level, its effects can be wide-reaching: supporting mitochondrial function, energy metabolism, DNA repair, and even the regulation of circadian rhythm.
Still, like most things in biology, context matters. Supplementing with NAD+ can be powerful—but it’s even more effective when paired with daily habits that preserve your levels, reduce unnecessary depletion, and keep your cells responsive.
Let's go through some of those practices.
1. Get real sleep—consistently.
Sleep is when the body performs its deepest cellular maintenance, and NAD+ is part of that process. But the relationship goes both ways: poor or erratic sleep can disrupt the NAD+/SIRT1 pathway, throwing off your body’s internal clock, stress response, and repair systems. Make sleep a non-negotiable. Aim for ~7 hours in a dark, cool, screen-free environment—especially during periods of high stress or physical demand.
2. Avoid eating too late, too often.
Your body isn’t designed to digest, repair, and sleep at the same time. NAD+ levels fluctuate throughout the day in alignment with circadian rhythm, peaking when energy is needed and tapering off to support recovery. Late-night meals can disrupt this pattern and reduce the body’s ability to properly utilize NAD+. If you’re supplementing, give your system the rhythm it needs to respond fully.
3. Try fasted mornings (if your body allows it).
Intermittent fasting, or simply delaying breakfast, can increase NAD+ production by activating the same longevity pathways associated with caloric restriction. Even a modest 12–14 hour fast can help stimulate sirtuins and autophagy. It's not about discipline for its own sake—it’s about creating space for the body to repair itself without interference.
4. Train regularly—but recover fully.
Exercise increases mitochondrial demand, which in turn increases your body’s use and need for NAD+. That’s a good thing—it means your cells are being challenged and responding. But recovery matters just as much. Overtraining without rest leads to oxidative stress and inflammation, both of which accelerate NAD+ depletion. Think of NAD+ as a currency—invest it wisely, and it pays off.
5. Limit chronic inflammation.
One of the main culprits in NAD+ loss is the enzyme CD38, which increases in response to inflammation and immune system overactivation. This is why our Cellular supplement includes quercetin, which may help inhibit CD38.
To further reduce your baseline inflammation:
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Prioritize omega-3s and antioxidant-rich foods
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Minimize added sugar and processed oils
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Get out in nature regularly
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Address stress (see below)
6. Manage stress (don’t ignore it).
Chronic stress doesn't just wear you down mentally—it changes your biology. Elevated cortisol levels can throw off sleep, increase inflammation, and upregulate pathways that chew through NAD+. Controlled breathing, journaling, movement, and boundaries with technology all matter here. None of them are magic—but they help keep your internal system steady, which keeps NAD+ more available where it’s needed most.
7. Be patient—but observant.
Most people don’t take NAD+ supplements and feel fireworks. Instead, they notice clarity, resilience, energy that doesn’t crash, or a shorter fuse on fatigue. These are subtle, systemic shifts. If you’re tracking your workouts, mood, or productivity, you’ll likely see the impact first in the margins—then more clearly over time.
Supplements like this don’t replace your system’s deeper needs—they reinforce them. NAD+ gives your cells the tools to function, repair, and renew—but it’s the daily choices that tell your body what to prioritize. Good sleep. Movement with purpose. Room to recover. Consistency in how you live, not just in what you take. Put those pieces in place, and the effects of Rebuild won’t just show up. They’ll compound.
