How To Increase NAD+ Levels Naturally?

In this article, we’ll look at how you can naturally boost your NAD+ levels to support your overall health and well-being. We’ll cover why NAD+ is so important for the body, how it is produced and simple ways to increase your levels without the need for supplements. It should be noted however that NAD supplementation, using products like the NAD+ injection by Vivere, is an easy and convenient way for people looking to boost their NAD levels faster.

Key Takeaways

Here are the 5 biggest takeaways from this article about increasing NAD+ levels naturally:

• NAD+ is a crucial molecule that supports energy production, cellular metabolism, and DNA repair.

• The three main pathways that produce NAD+ are the De Novo Synthesis Pathway, Preiss-Handler Pathway and Salvage Pathway.

• Eating foods rich in vitamin B3 is essential for NAD+ production. Including whole grains, avocados, peanuts, steamed fish and fermented foods can also support NAD+ synthesis. Limiting refined carbs, such as white bread and rice, can also help preserve NAD+ levels.

• Intermittent fasting, regular exercise and controlled exposure to heat (saunas or hot tubs) can all stimulate NAD+ production.

• Too much sun exposure can damage skin cells and deplete NAD+ levels as the body uses NAD+ to repair UV-induced damage.

Why are NAD+ levels important for the body?

NAD+ is a vital molecule that plays a key role in maintaining the body's cellular function and energy production. It supports essential processes like cellular metabolism and DNA repair, helping to keep cells healthy and functioning properly [1]. 

As we age, NAD+ levels naturally decline. This is linked to various age-related health concerns including cognitive issues, metabolic disorders and overall frailty. Restoring NAD+ levels has shown promise in slowing or even reversing these issues, which highlights the importance of maintaining healthy NAD+ levels [2].

How the body produces NAD+:

The body produces NAD+ in several different ways. The main pathways which lead to NAD+ production are:

• De Novo Synthesis Pathway: This process starts with the amino acid L-tryptophan, which is converted into nicotinic acid mononucleotide (NAMN) through a series of enzymatic reactions. NAMN is then transformed into NAD+.

• Preiss-Handler Pathway: Nicotinic acid, a form of vitamin B3 is converted into NAD⁺ via the intermediate nicotinic acid mononucleotide (NAMN).

• Salvage Pathway: The salvage pathway begins with nicotinamide (NAM), which is converted into nicotinamide mononucleotide (NMN) through enzymatic reactions, and then to NAD+.

Understanding these pathways is important for supporting the body’s natural ability to produce and maintain optimal NAD+ levels.

Simple ways to boost NAD+ levels naturally:

Boosting your NAD+ levels naturally can be very beneficial and save you from using supplements. There are a number of different ways that you can boost your NAD+ levels, including:

Intermittent fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Intermittent fasting can help boost NAD+ levels by promoting the activation of certain enzymes which play a key role in maintaining cellular health and energy production. During fasting periods, the body experiences a temporary reduction in calorie intake, which encourages a state of metabolic stress. This stress prompts the cells to increase NAD+ production to help repair DNA, maintain mitochondrial function and protect against age-related diseases.

Healthy dietary choices

Eating a balanced and nutrient-rich diet can significantly contribute to boosting NAD+ levels. Foods that are high in niacin (vitamin B3), such as turkey, chicken, tuna and mushrooms, are essential for NAD+ production. Other foods rich in antioxidants, such as berries, leafy greens and cruciferous vegetables allow NAD+ to function more efficiently. Foods that support the body’s natural detoxification processes, like fibre-rich whole grains and healthy fats from sources like avocados and olive oil, can improve metabolic function and encourage NAD+ production.

Eating more foods with vitamin B

Vitamin B plays a crucial role in the body’s production of NAD+, particularly vitamin B3. Eating vitamin B-rich foods in your diet such as whole grains, peanuts, avocados, steamed fish and fermented foods can naturally boost your NAD+ levels. These foods provide the essential precursors needed for the Preiss-Handler and Salvage pathways.

On the other hand, limiting your intake of refined carbohydrates such as white bread and white rice can help reduce spikes in blood sugar, which may deplete NAD+ reserves.

Limit excessive or direct exposure to the sun to avoid skin damage

Excessive sun exposure can damage skin cells and reduce NAD+ levels, as the body uses up NAD+ to repair UV-induced DNA damage. Over time, this can leave cells more vulnerable to oxidative stress and accelerate ageing. Protecting your skin from excessive sun exposure by wearing skin products with SPF protection, covering up and seeking shade can help preserve your body’s NAD+ levels. While moderate sunlight is essential for vitamin D synthesis, being mindful of your sun exposure can help maintain NAD+ reserves and protect cellular health.

Exercise more often

Regular physical activity is one of the most effective ways to boost NAD+ levels naturally. Exercise increases the body’s demand for energy, which encourages the activation of pathways that produce NAD+. It also promotes the activity of enzymes that rely on NAD+. Walking, jogging, cycling and resistance training can all stimulate NAD+ production, supporting metabolism and reducing the risk of age-related diseases.

Spend time in heat (via saunas, heated pools &/or hot tubs)

Exposing your body to heat by using saunas, heated pools, or hot tubs can also help increase NAD+ levels. Heat prompts the body to activate protective cellular mechanisms which aid in maintaining protein integrity and promoting cellular repair. This process can increase the availability of NAD+ by enhancing mitochondrial function and boosting overall metabolic health. 

Final Thoughts

Maintaining healthy NAD+ levels is essential for supporting the body’s cellular function, energy production and overall well-being. While NAD+ levels naturally decline with age, there are many simple and effective ways to boost them. Intermittent fasting, making healthy dietary choices, eating more vitamin B-rich foods, protecting your skin from excessive sun exposure, exercising regularly and spending time in heat can all support your body’s natural ability to produce and maintain optimal NAD+ levels.

Sources

[1] The Role of NAD+ in Regenerative Medicine - PMC

[2] NAD+ metabolism and its roles in cellular processes during ageing - PMC