Does Exercise Increase NAD+? The Link Between Fitness and Cellular Longevity

October 4, 2025 •

4 min read

Research has shown that NAD+ levels can decline by 50% every two decades. This makes understanding how to boost this vital coenzyme crucial, and many wonder: does exercise increase NAD+? The science points to a clear and positive connection, particularly through the activation of key metabolic pathways.

Quick Summary

NAD+ levels are influenced by exercise through the activation of metabolic enzymes and energy-sensing pathways. Regular physical activity, especially higher intensity training, can help boost this coenzyme and improve cellular health.

Key Points

Exercise Activates NAMPT: Physical activity directly increases the expression and activity of the enzyme nicotinamide phosphoribosyltransferase (NAMPT), a crucial component of the NAD+ salvage pathway.
AMPK-SIRT1 Signaling: Exercise activates AMPK (AMP-activated protein kinase), which in turn boosts the activity of NAD+-dependent sirtuins (like SIRT1), creating a positive feedback loop for metabolic regulation.
Intensity and Age Matter: The degree to which exercise increases NAD+ can depend on the intensity of the workout and the individual's age, with HIIT and consistent training showing strong benefits.
Dietary Synergy: Exercise works synergistically with nutrition. A diet rich in NAD+ precursors (niacin, tryptophan) and practices like intermittent fasting can amplify the effects of physical activity on NAD+ levels.
Multiple Benefits: By increasing NAD+, exercise supports numerous cellular functions, including energy metabolism, DNA repair, and gene expression, contributing to overall cellular health and longevity.

What is NAD+ and Why is it Important?

Nicotinamide adenine dinucleotide (NAD+) is a crucial coenzyme found in every cell of the body. It exists in two primary forms: NAD+, the oxidized form, and NADH, the reduced form. The balance between these two forms is essential for cellular metabolism and energy production. NAD+ plays a vital role in numerous biological processes, including:

Energy Metabolism: As a key player in the electron transport chain, NAD+ helps convert energy from food into adenosine triphosphate (ATP), the primary fuel for cells.
DNA Repair: NAD+ is a critical substrate for enzymes like poly(ADP-ribose) polymerases (PARPs) that are involved in repairing damaged DNA.
Gene Expression: It acts as a cofactor for sirtuin proteins (SIRTs), which regulate gene expression and are linked to longevity and metabolic health.

The Direct Impact of Exercise on NAD+ Levels

Decades of research have confirmed that regular exercise is one of the most effective and natural ways to elevate NAD+ levels. The boost occurs through several interrelated mechanisms that signal the body's energy-sensing network to ramp up production.

The Role of NAMPT

The primary pathway through which exercise increases NAD+ is by activating the enzyme nicotinamide phosphoribosyltransferase (NAMPT). NAMPT is the rate-limiting enzyme in the NAD+ salvage pathway, which recycles nicotinamide (a form of vitamin B3) back into NAD+. Studies on both human and rodent skeletal muscle have shown that exercise increases the expression and activity of NAMPT.

Aerobic Exercise: Regular aerobic activity, like running or cycling, has been shown to increase skeletal muscle NAMPT levels in adults across different age groups.
Resistance Training: Weightlifting and other forms of resistance exercise also lead to increased NAMPT and NAD+ levels, especially in middle-aged and older adults.

The Connection to AMPK and Sirtuins

Exercise increases cellular energy demand, causing a temporary dip in the ratio of ATP to AMP. This triggers the activation of AMP-activated protein kinase (AMPK), a master regulator of energy homeostasis. AMPK plays a crucial role in the exercise-NAD+ relationship by initiating a cascade of events:

AMPK Activation: During exercise, the increased AMP:ATP ratio activates AMPK.
SIRT1 Activation: The activation of AMPK is linked to an increase in SIRT1, a key sirtuin protein that uses NAD+ as a cofactor.
Feedback Loop: A fascinating interplay exists where SIRT1 can further increase the expression of NAMPT, creating a positive feedback loop that sustains higher NAD+ levels and metabolic activity.

Age, Intensity, and Individual Factors

The effect of exercise on NAD+ is not uniform for everyone. Research indicates that the response can be influenced by several factors:

Age: Some studies suggest that while exercise consistently boosts NAD+ in younger individuals, the effect may be less pronounced in older adults. This underscores the importance of a combined approach, potentially including NAD+ precursors, as we age.
Intensity: Exercise intensity plays a role. High-Intensity Interval Training (HIIT), with its rapid fluctuations in energy demand, appears to be particularly effective at boosting NAD+ metabolism enzymes. However, consistent, moderate-intensity training also yields significant benefits over the long term.
Fitness Level: Fit individuals may respond differently to exercise compared to unfit individuals, potentially requiring different intensities or durations to achieve the same boost in NAD+.

The Role of Nutrition and Diet

Exercise works best when paired with proper nutrition. A NAD+-friendly diet can provide the necessary precursors for the body to synthesize and maintain optimal NAD+ levels.

NAD+ Precursors: Incorporating foods rich in niacin (vitamin B3) and tryptophan (an amino acid) supports NAD+ production. Sources include fish, poultry, nuts, seeds, and whole grains.
Intermittent Fasting: This dietary pattern, which cycles between periods of eating and fasting, activates cellular pathways that enhance NAD+ recycling and production, similarly to exercise.
Combined Synergy: The combination of exercise and targeted nutrition or supplementation can create a powerful synergistic effect on physical performance and overall metabolic health.

Exercise and Nutrition for Boosting NAD+


Method	Primary Mechanism	Effect on NAD+	Ideal Frequency / Intensity	Considerations
Aerobic Exercise	Increases NAMPT activity and oxidative phosphorylation.	Modest, sustained increase in NAMPT; improves NAD+/NADH ratio.	4-5 times per week, 30+ minutes, moderate intensity.	Consistency is key for long-term adaptation.
HIIT	Triggers rapid energy fluctuations, activating AMPK and NAMPT.	Significant and rapid increase in NAD+ metabolism enzymes.	2-3 times per week, shorter duration.	Can be more taxing on the body; requires good fitness base.
Resistance Training	Increases muscle mass and overall metabolic activity.	Boosts NAMPT and NAD+ levels, especially in older adults.	2-3 times per week, focusing on major muscle groups.	Excellent for countering age-related decline in muscle NAD+.
NAD+-Friendly Diet	Provides raw materials (precursors) for NAD+ biosynthesis.	Supports overall NAD+ synthesis pathways.	Daily intake, focusing on fish, nuts, seeds, whole grains.	Works synergistically with exercise for maximum effect.
Intermittent Fasting	Activates AMPK and recycles NAD+ through the salvage pathway.	Enhances NAD+ turnover and metabolic switching.	Various protocols (e.g., 16:8).	Need to ensure electrolyte balance and adequate protein.

The Takeaway

Exercise is a proven and highly effective strategy for boosting NAD+ levels, but the effect is a complex interaction influenced by intensity, age, and individual health. The underlying mechanism involves the activation of key metabolic enzymes like NAMPT and energy-sensing pathways like AMPK, which in turn boosts NAD+-dependent processes like sirtuin activity. Combining regular physical activity with a nutritious diet that provides NAD+ precursors and incorporates practices like intermittent fasting can create a powerful synergistic effect, supporting cellular health and metabolic function across the lifespan.

Conclusion

Ultimately, the question of "does exercise increase NAD+?" can be answered with a definitive yes, particularly through consistent and targeted training. Beyond just improving physical performance, this physiological response represents a fundamental connection between movement and cellular health. For those seeking to support longevity and metabolic vitality, integrating a varied exercise routine as a core component of a healthy lifestyle is a well-supported and highly effective strategy.

Frequently Asked Questions

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme critical for energy metabolism, DNA repair, and activating proteins called sirtuins that regulate cellular health. It is often linked to the aging process as its levels naturally decline over time.

Yes, exercise is a potent stimulator of NAD+ production, primarily by activating the enzyme NAMPT. However, the extent of the increase can vary based on factors such as age, fitness level, and the type of exercise performed.

While both moderate aerobic exercise and resistance training are effective, High-Intensity Interval Training (HIIT) has shown particular efficacy in boosting NAD+ metabolism enzymes. The key is consistency over time, rather than just high intensity.

Exercise increases cellular energy demand, which activates the energy sensor AMPK. This triggers a cascade that increases the expression and activity of NAMPT and stimulates NAD+-dependent sirtuins, enhancing the salvage pathway and overall NAD+ synthesis.

Yes, older adults can still benefit significantly from exercise. While studies suggest the response might be slightly different than in younger people, resistance training and regular exercise have been shown to reverse age-related declines in muscle NAMPT and NAD+ levels.

Absolutely. A nutritious diet is crucial. Foods rich in NAD+ precursors like niacin and tryptophan (found in fish, nuts, and seeds) and practices like intermittent fasting can work with exercise to maximize NAD+ production and utilization.

Combining both strategies is generally recommended for the most potent effect. Exercise naturally boosts the body's production machinery, while precursors provide the raw materials. Together, they can produce synergistic benefits for physical performance and cellular health.