Introduction: Hangover or accelerated biological aging?

Alcohol is a part of many social gatherings, but did you know that it can speed up the aging process in your body?
Alcohol is a social catalyst. It makes us relax, talk more easily to others, and disconnect from everyday life. But behind that relaxing feeling lies an unfortunate cost, one that is not about the number of calories or the blood alcohol content, but about something much deeper: Aging at the cellular level.

You wake up tired. Not just hungover, but completely drained of energy. Your head feels leaden, your body is sluggish, and your brain has gone into full alert, reduced to pure emergency mode. We've all been there. But what if that feeling means more than just a temporary hangover? What if this is your body's warning that aging has actually accelerated?

Research shows that alcohol consumption reduces levels of NAD+ (nicotinamide adenine dinucleotide) – a molecule essential for energy production, DNA repair and cell maintenance. When NAD+ decreases, cells lose their ability to function optimally. This means lower energy, poorer recovery and increased biological aging.

(Biological age is the age of your cells and reflects the actual physical and cellular condition of your body, as opposed to chronological age which simply shows the number of years you have lived.)

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What is NAD+ and why is it crucial for your body and cells?

NAD+ (nicotinamide adenine dinucleotide) is a molecule found in every cell in the body. It functions as an energy carrier and is central to:

• Mitochondrial energy production (ATP)
  
  
• DNA repair via PARP enzymes
  
  
• Regulation of the immune system
  
  
• Activation of sirtuins – the body’s “anti-aging” enzymes
  
  
• Control of circadian rhythm, cell communication and apoptosis
  
  

Without enough NAD+, cells are unable to produce energy, defend against oxidative stress, or repair damage. That's why a decline in NAD+ accelerates the aging process, reduces recovery, and makes you more vulnerable to disease.

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How alcohol depletes NAD+ – and makes you biologically older

When the body breaks down alcohol (ethanol), the liver must use two important enzymes:

1. ADH (alcohol dehydrogenase): converts ethanol to acetaldehyde
   
2. ALDH (aldehyde dehydrogenase): converts acetaldehyde to acetic acid
   
   

Both of these enzymatic processes consume large amounts of NAD+. The more you drink, the more NAD+ is used – and the less becomes available for other vital tasks.

This leads to:

• Reduced energy production (ATP)
  
• More oxidative stress and inflammation
  
• Weaker DNA repair
  
• Imbalance in sirtuin activity
  
• Impaired mitochondrial function
  
  

Over time, this can accelerate biological aging, weaken the immune system, and contribute to mental and physical symptoms.

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Typical signs of NAD+ deficiency after alcohol:

• Mental fog and impaired focus
  
• Muscle aches and slow recovery
  
• Lack of energy and low motivation
  
• Poor sleep and higher stress levels
  
• Skin that looks tired and lifeless
  
  

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What is NMN – and how can it help?

NMN (nicotinamide mononucleotide) is a natural precursor to NAD+. When you supplement with NMN, it is rapidly absorbed into the body and converted to NAD+ via the enzyme NMNAT. This results in a direct increase in NAD+ levels – especially in tissues such as the brain, muscles and liver.

The effects of NMN supplementation include:

• Increased mitochondrial energy production
  
• Better DNA repair and cell maintenance
  
• Reduced inflammation and oxidative stress
  
• Increased activation of sirtuins (especially SIRT1 and SIRT3)
  
• Better blood sugar control and insulin sensitivity
  
• Support for cardiac and cognitive function
  
  

After alcohol consumption, NMN can help restore NAD+ levels quickly, support the liver's detoxification efforts, and protect cells from oxidative damage.

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What does the research say?

Several studies have shown how NMN can reverse or reduce damage caused by alcohol, check out the research articles at the end of this blog.

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TMG – crucial support for methylation and liver health

When the body increases NAD+ production (either via NMN or NR), methyl groups are consumed – a process that can overload the liver and nervous system. Therefore, it is recommended to take TMG (Trimethylglycine) at the same time.

TMG contributes to:

• Re-methylation of homocysteine ​​to methionine (important for heart health)
  
  
• Protecting the liver from alcohol-related damage
  
  
• Support for methylation processes in the nervous system and brain
  
  
• Reduced risk of side effects such as headaches, anxiety or fatigue with high doses of NMN
  
  

Recommended daily dose:

• NMN: 500–1300 mg
  
  
• NR: 300 mg (maximum recommended in the EU/EEA)
  
  
• TMG: 1000–3000 mg
  
  
• AgeX.: 1300 mg
  
  

For optimal effect, NMN, NR, AgeX should be taken on an empty stomach in the morning, preferably together with TMG.

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Support your body's NAD⁺ levels and cellular health with AgeX

After understanding how alcohol can accelerate aging and reduce the body's NAD⁺ levels, it becomes clear how important it is to support these processes through targeted nutrition. AgeX from Livelonger.no is an advanced dietary supplement developed for exactly this purpose – to support the body's natural ability to renew, energize and mental clarity.

The carefully composed formula in AgeX is designed for those who want to take an active approach to the aging process and strengthen vitality – even when life involves factors such as stress, little sleep or occasional alcohol consumption.

What makes AgeX unique?

AgeX combines clinically relevant amounts of Nicotinamide Riboside (NR) and TMG, with antioxidants such as Resveratrol, Pterostilbene, Fisetin, Quercetin and Spermidine, as well as supporting nutrients such as Vitamin D3, Zinc, L-Theanine and Piperine.

These ingredients are not randomly put together – they are chosen because they enhance each other’s effects. By combining NAD⁺ support, cell renewal support, antioxidant activity and enhanced absorption, AgeX provides the body with broad and targeted support – far beyond what any single ingredient can do on its own.

The benefits of AgeX – when the ingredients work together:

NR + TMG supports NAD⁺ production and methylation – important for cellular energy balance and safe long-term use.

Resveratrol, Pterostilbene and Quercetin form a powerful antioxidant combination that contributes to normal cell protection.

Fisetin + Quercetin provide complementary support for the body's natural cell renewal processes. Fisetin is known to support the clearance of aging cells, while quercetin supports immune function and inflammation balance. Together, they provide broader support for vital cellular health.

Spermidine occurs naturally in the body and is linked to cell renewal and balance. The combination with fisetin enhances this effect.

Vitamin D3 and Zinc are essential for immune function, muscle function and hormonal balance – especially important when the body is imbalanced after stress or alcohol use.

L-Theanine contributes to mental calm and focus, and helps balance energy and concentration.

Piperine improves the bioavailability of all active ingredients – so you get maximum benefit from each capsule.

Why is this important when it comes to alcohol consumption?

Alcohol consumption reduces NAD⁺ levels in the body and can increase oxidative stress – a combination that negatively affects energy production, recovery and cellular function. By using AgeX as a daily supplement, you provide your body with nutrients that support normal balance and cellular activity – especially important when you want to restore vitality after exertion.

Read more about NAD⁺ and its importance here: What is NAD+ and why are your NAD levels so important?

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How this feels in practice – before and after NMN + TMG and AgeX

Reviews (based on customer experiences):

Before:
"After a humid night on the town, I always wake up heavy and sluggish. My head is foggy for days. I feel older than I am."

After starting with NMN, AgeX and TMG:
"The recovery is significantly faster. I feel clear and sharp the same day. Something I haven't done in many years. It feels like my body has gained a new type of energy and that the recovery is back to where it was in my 20s, Knut Ravndal - 35 years old."

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Lifestyle and diet for better NAD+ balance

While NMN and TMG can provide quick support after alcohol consumption, it is important to have a lifestyle that promotes natural NAD+ production. Here are the most important steps you can take in your daily life:

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Lifestyle measures that increase NAD+

• Intermittent fasting – for example 16:8, 18:6 or most optimally 20:4
  → Fasting activates autophagy and sirtuins, which are dependent on NAD+
  
  
• Training on an empty stomach – especially a combination of strength and conditioning
  → Increases the number and efficiency of mitochondria and accelerates the autophagy process.
  
  
• Sauna + ice bath – thermal stress stimulates NAD+ and cell renewal as well as speeds up the autophagy process.
  
  
• Sleep optimization: 7-9 hours of sleep supports repair processes
  
  
• Stress reduction – breathing, meditation and daylight reduce NAD+ consumption and activate sirtuins
  
  
• Avoid excessive consumption of alcohol, nicotine, and ultra-processed foods
  → These factors deplete NAD+ and accelerate aging
  
  Autophagy is the body's own cleansing system that breaks down damaged cells and builds new ones. A natural rejuvenation process that is activated by fasting, which we will talk more about in a later article.
  
  

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Diet for NAD+

Although the amounts of NAD we get through our diet are very limited, this is part of the diet that can contribute small amounts to better well-being.
An NAD+-optimized diet contains:

• 70% healthy fat and protein / 30% preferably slow carbohydrates
  
  
• Good sources of fat: avocado, extra virgin olive oil, coconut oil, fatty fish, nuts
• Protein sources: eggs, grass-fed meat, game meat, cottage cheese, Greek yogurt
  
  
• Vegetables: broccoli, kale, beets, blueberries – rich in polyphenols
  
  
• Drink: Green tea, matcha, mineral-rich water and electrolytes contribute to hydration and support the body's NAD+ cycle.
  
  

Avoid: sugar, ultra-processed foods, refined oil, and alcohol (unless in moderation and infrequently).

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Supplements are key for those of you who want to recreate the NAD+ levels you had in your 20s and 30s.

Dietary supplements that support NAD+ metabolism:

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FAQ – Frequently Asked Questions

1. Can I take NMN, TMG and AgeX together on the same day as drinking alcohol?
Yes – NMN is safe to take the same day, but you will get the best effect if you also take it the next morning for recovery.

2. What happens to NAD+ when I drink alcohol?
NAD+ is used up in the detoxification of alcohol in the liver, which depletes the body's energy reserves and repair capacity.

3. How quickly do I notice the effects of NMN, TMG and AgeX?
Many users report increased energy and clarity within 1-3 days. With regular use, cellular function is strengthened over time.

4. Do I have to use TMG together with NMN?
It is recommended, especially at higher doses of NMN. TMG supports methylation and protects the liver.

5. What is the difference between NMN and NR?
Both are precursors to NAD+, but NMN is more readily absorbed in some tissues (such as brain and muscle). NR is approved in the EU in doses up to 300 mg.

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Summary: Alcohol drains you of more than energy, it drains you of vitality

When we think about the effects of alcohol, we often focus on hangovers, poor sleep, or decreased performance. But the reality is deeper: alcohol depletes your body of NAD+, the molecule that keeps your cells young, energetic, and functioning well.

By supporting your body with NMN and TMG, combined with an NAD+ friendly diet and lifestyle, you give yourself the opportunity to recover quickly – and to counteract the long-term effects of both alcohol and aging.

This is not about being "perfect", but about making smarter choices and giving your body the tools it needs to function optimally.

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In short:

• Alcohol quickly reduces NAD+ levels
  
  
• Low NAD+ = reduced energy, poor recovery and increased aging
  
  
• NMN and TMG can help you recover and rebuild your cells
  
  
• You can combine supplements with lifestyle and diet for maximum effect
  
  
• NAD+ isn't just for biohackers – it's for anyone who wants to live longer and better
  

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References (alcohol's effect on NAD+)

• Restoring energy metabolism by NAD⁺ supplement prevents alcohol-induced liver injury and boosts liver regeneration
  Food Science & Nutrition (2024)
  🔗 https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.4159
  This study shows that nicotinamide (NAM) supplementation protects the liver from alcohol-induced damage by improving mitochondrial function and increasing NAD⁺ levels.
  
  
• Nicotinamide riboside alleviates alcohol-induced depression-like behaviors in C57BL/6J mice by altering the intestinal microbiota associated with microglial activation and BDNF expression
  Food & Function (2020)
  🔗 https://pubmed.ncbi.nlm.nih.gov/31820774/
  This research demonstrates that nicotinamide riboside (NR) can reduce alcohol-induced depression-like behaviors in mice by affecting the gut microbiota and increasing NAD⁺ levels.
  
  
• NAD⁺ homeostasis in health and disease
  Nature Metabolism (2020)
  🔗 https://pubmed.ncbi.nlm.nih.gov/32694684/
  This review article discusses NAD⁺ metabolism and its role in health and disease, including how alcohol consumption can disrupt NAD⁺ balance.