As we age, signs of getting older don’t just show up in the mirror—they show up in how we feel. From fine lines and dull skin to fatigue and brain fog, aging is deeply tied to what’s happening at the cellular level. According to Dr. Terry Shintani, M.D., a physician and nutritionist trained at Harvard, one of the biggest drivers of aging is a decline in the body’s ability to produce energy.
“A major reason energy declines, skin wrinkles form, and chronic disease increases as we get older is that your body’s cellular fuel declines over time,” Dr. Shintani explains. That fuel is ATP (adenosine triphosphate), which powers everything from skin regeneration to brain function. A critical molecule involved in ATP production is NAD, or nicotinamide adenine dinucleotide—and levels of NAD naturally decrease with age.
Low NAD levels have been linked to fatigue, brain fog, insulin resistance, obesity, wrinkles, and age-related diseases like Alzheimer’s, heart disease, diabetes, and fatty liver disease. The good news? Dr. Shintani says certain supplements can help support NAD levels, which may promote healthier aging from the inside out.
Here are eight supplements he highlights for supporting energy, longevity, and a more youthful appearance:
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1. NMN (Nicotinamide Mononucleotide)
NMN is a direct precursor to NAD, meaning the body can efficiently convert it into usable NAD. Supporting NAD production may help improve cellular repair, energy levels, and skin vitality.
2. NR (Nicotinamide Riboside)
Like NMN, NR boosts NAD levels and has been studied for its potential benefits in energy metabolism, cognitive health, and healthy aging.
3. Niacin (Vitamin B3)
Niacin plays a role in energy metabolism and NAD production. While effective, higher doses can cause flushing, so it should be taken carefully and under guidance.
4. Niacinamide
A gentler form of vitamin B3, niacinamide supports NAD production without the flushing effect and is also known for its skin-supporting benefits.
5. Quercetin
This plant-based flavonoid acts as an antioxidant and may help preserve NAD levels by reducing inflammation and oxidative stress, both of which accelerate aging.
6. Apigenin
Found naturally in foods like parsley and chamomile, apigenin may help slow NAD breakdown, supporting energy production and cellular health.
7. Fisetin
Another flavonoid, fisetin is being studied for its potential senolytic effects—meaning it may help clear aging or damaged cells that contribute to inflammation and visible aging.
8. Resveratrol
Commonly associated with red wine, resveratrol is known for activating longevity pathways and supporting mitochondrial and cellular health, which can translate to improved skin and energy.
“These supplements help increase energy and support longevity,” Dr. Shintani explains, emphasizing that maintaining cellular fuel is key to both how we look and how we feel as we age.
While supplements aren’t a magic fix, supporting NAD and ATP production may be a powerful way to age more gracefully—boosting energy, protecting skin, and promoting overall vitality from the inside out.
