The Science
What is NAD+? The Complete Guide
NAD+ is one of the most important molecules in your body — and it declines as you age. Here’s what it is, what it does, why levels fall, and how to support them.
The short answer
NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every living cell. It’s essential for turning the food you eat into cellular energy, supporting DNA repair, and activating “longevity” proteins called sirtuins. Your natural NAD+ levels decline significantly with age — which is why supporting them has become a cornerstone of modern longevity science.
The basics
NAD+, explained simply
Think of NAD+ as your cells’ rechargeable battery and delivery truck rolled into one. It shuttles electrons between molecules during metabolism — the constant process of converting nutrients into ATP, the energy currency that powers everything your body does.
NAD+ exists in two forms that cycle back and forth: NAD+ (the “oxidised” form, ready to accept energy) and NADH (the “reduced” form, carrying it). This cycle runs millions of times a second in every cell — in your muscles, brain, heart and skin. Without enough NAD+, that cycle slows, and so does your cellular energy production.
Why it matters
What NAD+ does in your body
Cellular energy
NAD+ is the essential cofactor your mitochondria use to convert food into ATP. More available NAD+ means smoother energy production.
DNA repair
Enzymes called PARPs use NAD+ to detect and repair everyday DNA damage — a process that keeps cells functioning as they should.
Healthy-ageing pathways
NAD+ fuels sirtuins, a family of proteins involved in cellular maintenance and the biology of ageing.
Cellular signalling
NAD+ and its metabolites act as signalling molecules that help coordinate metabolism, circadian rhythm and stress responses.
The problem
NAD+ declines as you age
NAD+ drops early and keeps falling. Commonly cited estimates suggest you’re already around 30% lower by your thirties, and roughly half by your forties — with levels continuing to decline into older age.1,2 This decline is thought to contribute to the drop in cellular energy and resilience many people notice with age.
Figures are approximate and commonly cited in the field; individual levels vary by person and tissue. Human tissue studies consistently show a significant age-related decline in NAD+.
1. Massudi H, et al. Age-associated changes in oxidative stress and NAD+ metabolism in human tissue. PLoS ONE. 2012;7(7):e42357.
2. Chini CCS, et al. NAD metabolism: role in senescence regulation and aging. Aging Cell. 2024.
How your body makes it
NAD+ precursors: NR, NMN and niacin
Your body doesn’t absorb NAD+ directly very well — instead, it builds NAD+ from smaller building blocks called precursors. Supplements work by supplying these precursors so your cells can top up their own NAD+.
| Precursor | What it is | Notes |
|---|---|---|
| NR (Nicotinamide Riboside) | A form of vitamin B3 that converts to NAD+ efficiently. | Well-studied, gentle, widely used in NAD+ formulas. |
| NMN (Nicotinamide Mononucleotide) | One step closer to NAD+ in the pathway. | Popular in longevity circles; a large research focus. |
| Niacin / Nicotinamide | Classic vitamin B3 forms. | Effective but higher doses of niacin can cause flushing. |
Avara NAD+ uses 1000mg of NAD+ as Nicotinamide Riboside, paired with PQQ (mitochondrial support) and Resveratrol (a sirtuin-activating polyphenol) — a complete formula rather than a single ingredient. See the formula ›
What you can do
How to support your NAD+ levels
- Take an NAD+ precursor — a daily NR or NMN supplement supplies the building blocks your cells need.
- Move your body — regular exercise is one of the most reliable natural ways to support NAD+ metabolism.
- Mind your energy balance — periods of fasting and avoiding constant overeating are linked to healthier NAD+ turnover.
- Prioritise sleep — NAD+ is tied to your circadian clock, so consistent sleep supports the cycle.
Format matters, too. Liquid precursors are absorbed more efficiently than pressed capsules, so more of every serving reaches your cells. Why liquid NAD+ absorbs better ›
Common questions
NAD+ FAQ
Is NAD+ the same as NMN or NR?
No — NAD+ is the final coenzyme your cells use. NMN and NR are precursors: smaller molecules your body converts into NAD+. Most “NAD+” supplements actually deliver a precursor like NR, which is the practical way to raise NAD+ levels.
How long until I feel a difference?
It varies from person to person. Some people notice changes in energy and focus within one to two weeks of consistent daily use; for others it’s more gradual. NAD+ support works best as a daily habit over time, not a one-off.
What’s the best way to take NAD+?
A daily precursor supplement is the most practical approach. Liquid formats are absorbed more efficiently than capsules, and taking it consistently — ideally in the morning — helps maintain steady levels.
Can I take NAD+ every day?
NAD+ precursors like Nicotinamide Riboside are designed for daily use and are generally well tolerated. As with any supplement, if you’re pregnant, breastfeeding, or on medication, check with your healthcare provider first.
Does NAD+ really decline with age?
Yes — multiple studies show NAD+ levels fall substantially from early adulthood onward. Supporting NAD+ is one of the most active areas of longevity research precisely because of this age-related decline.
Why does Avara use liquid sachets instead of pills?
Liquid delivery is absorbed more efficiently than pressed capsules, so more of each dose reaches your cells — and a tear-and-drink sachet is easier to take consistently than swallowing pills. See Avara NAD+ ›
Support your NAD+ the smart way
Avara NAD+ delivers 1000mg of NAD+ as Nicotinamide Riboside, plus PQQ and Resveratrol, in a liquid berry sachet you just tear and drink.
Explore Avara NAD+This article is for general educational purposes only and is not medical advice. Statements about NAD+ describe general cellular biology and have not been evaluated to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement.