Simple Keys to YOUTHFUL ENERGY
These easy strategies outsmart the sneaky deficiency that’s draining 87% of women over 50
There’s nothing like a refreshingly crisp fall day to put a little pep in your step. But if you can’t shake the blahs, low levels of the coenzyme NAD (nicotinamide adenine dinucleotide) could be to blame. NAD powers mitochondria — the “energy engines” in cells. But levels of the coezyme plummet with age: A study in the journal PLOS ONE revealed that by the time women reach 51, their NAD levels have dropped by 87 percent. “Since every cell in the body depends on NAD to produce energy, every organ is affected,” says Ronald Peters, M.D., director of the Mind Body Medicine Center in Scottsdale, Ariz. In fact, he calls NAD deficiency an unrecognized epidemic that can cause fatigue, fog and weight gain.
NAD also turns off aging genes and reverses age-related DNA damage, so shortfalls make cells act — and us feel — decades older. Fortunately, it’s easy to boost levels and restore energy. Here’s how.
MOVE FOR A FEW MINUTES
Exercise immediately boosts NAD levels. For the most benefit, try highintensity interval training (HIIT) — bursts of cardio sandwiched between periods of rest. According to a study in Cell Metabolism, HIIT raises
NAD levels, improving mitochondrial function by 69 percent to erase fatigue and fog. Try walking (or follow Jamie Lee Curtis’ lead and jumprope) briskly for 4 minutes, then rest for 3 minutes; repeat three times. Do four workouts weekly.
REACH FOR THIS VITAMIN
Supplementing with nicotinamide riboside (NR), a specialized form of vitamin B3, is proven to raise NAD levels enough to increase energy by 33 percent in just 24 hours. Dr. Peters suggests taking 250 mg once or twice a day with food. One we like: Life Extension NAD+ Cell Regenerator 250 mg ($32, lef.com/clo).
LOAD UP ON THESE FOODS
Eating foods containing quercetin can raise NAD stores by 75 percent, according to animal research in Cell Metabolism. Aim for one to two daily servings of top sources like leafy greens, tomatoes and broccoli.
CHANGE UP YOUR WATER
Trading plain H2O for a hydrogeninfused sip can boost NAD levels and help you feel 10 years younger. “When you drink 8 oz., within 20 to 30 minutes you’ll notice an increase in energy, plus get a lift in your mood and become very focused,” says antiaging expert Nicholas Perricone, M.D., who is such a believer that he has his own brand ($12 for four cans, perriconehydrogenwater.com).