In this article, We Reveal 28 Natural Ways to Boost NAD Levels in the Body!
What is NAD?
In simple terms, Nicotinamide adenine dinucleotide is a very important coenzyme in your body.
NAD+ and NADH are the two forms in which nicotinamide adenine dinucleotide exists.
NAD+ is a coenzyme that chemistry experts believe might be important for the long-term health of cells.
NAD+ is a Coenzyme that is synthesized by two enzymes, called Sirtuin and Nicotinamide Riboside Kinase.
Some researchers are now referring to NAD+ as the “molecule of youth” because levels of NAD+ drop as we age.
Keep in mind you won’t be feeling too good if you have low levels of NAD+…
When NAD+ levels are high, the health benefits can include:
Some of the benefits of increasing your NAD+ levels include better memory,
improved mental clarity, and more!
As we get older, our NAD+ levels drop.
Even when the dietary and lifestyle habits of younger individuals are normal, a poor diet can lead to lower levels of NAD+.
NAD+ could be low, which can lead to less physical and mental energy.
But this doesn’t just go for your online presence.
You may find that you’re slower than normal, have trouble remembering things, or just generally feel less agile.
Thankfully, there are a few options for raising your NAD+ levels.
NAD+ is found in all living cells, helping the body repair and regenerate itself.
It’s involved in a lot of metabolic processes, and without it, humans wouldn’t have the energy they need for a healthy metabolism.
In addition to playing a significant role in keeping your mitochondria healthy and boosting energy production, L-theanine can support your mood and lower anxiety levels.
Scientists have found that when they decrease the level of NAD+ in cells, cells die due to the fact that they can’t produce energy.
Essentially, NAD+ is an important component for our bodies to function properly.
The problem here is that your NAD+ levels will be lower as you age because NAD+ levels naturally decline with time.
Blood pressure is mainly created by the heart working hard to supply blood to your body. The less your heart has to work, the lower your blood pressure will be.
With age, DNA in our cells can become damaged. The high levels of NAD+ in younger people are lower in older people because the DNA is more damaged.
As levels of NAD+ decrease in the body, mitochondrial functioning is impaired.
Your mitochondria contain a lot of proteins that help your brain function. When you experience NAD+ depletion, the number of these proteins dwindles, and your brain size will shrink too.
What are Mitochondria?
Mitochondria are organelles that are found in the cells of all eukaryotic organisms.
They are known as the “powerhouses of the cell” because they generate most of the cell’s supply of adenosine triphosphate (ATP).
ATP is used by cells to power their metabolic activities.
Mitochondria are unique in that they have their own DNA (mtDNA) and are capable of producing their own proteins.
- Mitochondria are thought to have evolved from ancient bacteria that were engulfed by primitive cells. The mitochondria now present in cells are the descendants of those original bacterial ancestors. The number of mitochondria in a cell varies depending on the cell’s type and its energy needs. For example, liver cells can contain hundreds or even thousands of mitochondria, while red blood cells typically lack mitochondria altogether. Mitochondria are membrane-bound organelles that range in size from 0.5 to 10 micrometers. They have a complex internal structure that is composed of folded membranes called cristae. These cristae increase the surface area of the inner mitochondrial membrane, which is where ATP synthesis occurs. The interior of mitochondria is divided into two compartments: the outer mitochondrial membrane and the inner mitochondrial membrane. The space between these two membranes is called the intermembrane space, while the space within the inner mitochondrial membrane is referred to as the matrix. The outer mitochondrial membrane is permeable to small molecules
You’ve probably heard that lack of sleep can lead to an increased risk of cognitive problems such as Alzheimer’s and dementia, but now you know it also increases your risk of mental health issues.
NAD+ levels play a significant role in how humans age. Low NAD+ levels are associated with several diseases, including some that affect young people.
Research has shown that people with CFS are very likely to have low levels of NAD+. Some research even shows that taking supplements that increase NAD+ can help them.
For people with multiple sclerosis, there are lower levels of NAD+ in the nervous system. Research has also found that giving NH3 and NAM as NAD+ precursors reduce MS pathogenesis in animals (35-36).
Studies have shown that oral NAD+ precursors can help patients with Alzheimer’s disease, Parkinson’s disease, and depression (37-39).
NAD+ is important for human health, and it comes in a variety of different ways.
NAD+ is a coenzyme that plays an important role in many cellular processes, including energy production, cell signaling, and DNA repair. NAD+ levels decline with age, and this has been linked to age-related diseases. Recent research has shown that NAD+ supplementation can improve blood ketone and blood glucose levels in people with type 2 diabetes. NAD+ supplementation can also help increase insulin sensitivity and reduce inflammation.
NAD+ is a coenzyme that plays an important role in metabolism. It is required for the conversion of blood glucose to energy and for the production of ketones. NAD+ levels are regulated by diet and lifestyle choices. Blood ketone levels are a measure of the amount of ketones in the blood. Ketones are produced when the body breaks down fat for energy. They can be used by the body for fuel instead of glucose. Blood glucose levels are a measure of the amount of sugar in the blood. Glucose is the main source of energy for the body.
What Are Blood Ketones?
When your body burns fat for energy, it produces ketones. Ketones are a type of acid that build up in your blood when you’re following a ketogenic diet or fasting. Your liver produces ketones from fat when glucose isn’t available. Ketones are an alternative source of energy for your body and brain. If you’re following a ketogenic diet, your body will use ketones for energy instead of glucose. A ketogenic diet is a high-fat, low-carbohydrate diet that can help you lose weight and control diabetes. If you have diabetes, you may need to check your blood ketone levels with a special meter. If your blood ketone levels are high, it means your body is using ketones for energy instead of glucose. This can be a sign that your diabetes is not under control.
Blood ketones are a type of ketone that is produced in the body when fatty acids are broken down for energy. They are an alternative source of energy for the body and brain and have been shown to have various health benefits. Blood ketones are produced in the liver when fatty acids are broken down for energy. They are then transported around the body in the blood and can be used by tissues for energy. There are three main types of blood ketones: beta-hydroxybutyrate (BHB), acetoacetate (AcAc), and acetone. BHB is the most abundant type of blood ketone and is generally considered to be the most important for health. Blood ketones are a beneficial alternative source of energy for the body and have been shown to have various health benefits. They can help to improve mental clarity and focus, increase physical endurance, and protect against certain diseases.
Blood ketones are molecules that are produced when the body breaks down fat for energy. They are a type of ketone body, which is an energy source that can be used by the brain and other tissues when glucose is not available. The levels of blood ketones are regulated by a hormone called glucagon and insulin. When blood sugar levels are high, insulin is released from the pancreas in order to store glucose in the liver and muscles. This stored glucose is called glycogen. When blood sugar levels drop, glucagon is released from the pancreas in order to break down glycogen into glucose, which is then released into the bloodstream. If there is not enough glycogen available, the body will start to break down fat for energy, which produces blood ketones. Blood ketones can be measured with a simple blood test. They are usually highest in the morning after fasting overnight, and they tend to increase when carb intake is low or when exercise intensity is high. If you are interested in testing your blood ketone levels, talk to your doctor or healthcare provider.
Below is a digital test kit that enables you to test and keep daily track of your Blood Ketone and Blood Glucose levels optimal.
Keep reading for tips on how to increase NAD+ naturally.
Let’s now focus on just 23 ways to boost your NAD+ levels.
What is the role of NAD+ in Your Brain and How does Increasing NAD in your body Benefit You?
A lot of people don’t know that exercise can actually raise NAD+ levels. There are many benefits to exercising, such as increased cell energy levels and stress relief. Brain health starts with exercise! It’s the number one tip recommended by doctors and researchers.
Researchers found that after just 20 minutes of exercise, the intracellular NAD+ levels increased (1).
Finding something you enjoy doing can make working out much more fun. Exercise doesn’t need to be something that you dread, it can be something very satisfying. I recommend finding something active, if not a little competitive, that gets your blood flowing and will keep you motivated.
In addition to increasing NAD+, exercise also induces autophagy in the brain, increases dopamine and BDNF, and IGF-1. It can also increase blood flow to the brain and allow you to better process information.
2. Ketogenic Diet
The ketogenic diet is said to promote weight loss and lower blood sugar levels, which can help manage diabetes.
A ketogenic diet is a low-carb, high-fat diet that has been shown to promote weight loss and improved quality of life.
In order to follow this diet, you need most of your calories to come from healthy fats and no more than 10% of your calories from carbs (less than 50 grams per day).
When you limit your carbohydrate intake, your body enters ketosis. Ketosis is a metabolic state in which the body and brain rely on fat for fuel.
Taking NAD+ supplements can lower the risk of a variety of diseases, from cardiovascular disease to brain health to diabetes.
More than one study has shown that a ketogenic diet can raise levels of NAD+ in the brain.
Brain cells primarily use glucose as their main fuel, but other fuels are able to contribute to the metabolism of the brain, especially when there is not enough glucose. Indeed, beta-hydroxybutyrate and lactate are two such substrates that can cross the blood-brain barrier and be used as brain fuel. Our brains only need between 0.5 mM and 5% of our brain power, so we have plenty of reserves to tap into during times of fasting. Fasting leads to increased ketone levels in the bloodstream and 60% of our brain’s fuel requirement is provided by ketones after prolonged fasting. Ketosis can also be achieved through diet or supplements in the form of medium-chain fats. When ketones are raised either by diet or by use of supplements, they are transported to the brain at a concentration-dependent rate. This strategy offers hope for individuals with problems in their ability to process glucose efficiently.
The ketogenic diet was developed in the 1920s as a treatment for epilepsy due to early observations of an antiseizure effect. Recently, though, doctors and scientists have begun looking at ketogenic diets as a potential treatment for many other conditions such as cancer, diabetes, cardiovascular disease, or neurodegeneration. All of these diseases have something in common–a problem with the brain’s metabolism–so treatments that address this issue, such as ketone treatments, might help slow down or even prevent the onset of various diseases. A comprehensive review of different brain metabolism strategies was recently published and can be assessed here.
Some researchers believe that the main reason ketogenic diets are effective for brain disorders is that they increase NAD+ levels.
Some of the best foods to eat on a ketogenic diet are; coconut oil, olive oil, pastured eggs, ghee, grass-fed meat, avocados, nuts, and seeds.
These foods are highlighted in my Free Grocery Shopping Guide for Optimal Brain Health.
I follow a ketogenic diet every once in a while, but only for short periods of time because the long-term side effects are too harsh.
Instead of following a ketogenic diet every day, I take Optimal Ketones to get my body into ketosis. This means I get the mental clarity and cognitive benefits of where you’re getting my energy from without having to follow a ketogenic diet every day.
Studies show that beta-hydroxybutyrate, a ketone found in Optimal Ketones, helps preserve NAD+ levels (1).
Research has shown that when ketones are introduced to the brain after an injury, NAD+ levels improve, improving neurologic and mitochondrial function.
There are many ways to increase NAD levels naturally. One way is with a supplement containing nicotinamide riboside precursors, such as niacin (vitamin B3). Studies show that taking this supplement boosts the production of NAD and could have benefits for the brain and body.
One of the nutritional benefits of fasting is that it allows your digestive system to take a break, which triggers the release of a number of hormones and enzymes that boost your body’s ability to repair itself.
NAD, among other enzymes, is thought to increase.
3. Intermittent Fasting
Studies show that when you restrict calories and/or fast intermittently (i.e. not eating for 12-16 hours), NAD+ levels rise in response to the cellular stress as part of the defense against aging.
It’s a good practice to have an eight-hour window and then try not to eat anything for the remaining 16 hours of the day.
Most people go for at least 12 hours with no food.
The best way to start losing weight is to avoid eating anything after dinner, and then eat a light breakfast the following morning.
Fasting 12-14 hours will give you some benefits like lowered blood pressure and weight loss.
4. Low-Level Laser Therapy
Low-level laser therapy is recommended for people who have chronic pain and stiffness in the joints.
Low-level laser therapy has been scientifically shown to improve brain function and mental health. It’s also a non-invasive, safe treatment that can be used in conjunction with many other treatments.
Whereas some treatments use lasers or LEDs that generate just red or just infrared light, this treatment uses low-power lasers and LEDs so that both types of light are used.
In the book The Brain’s Way of Healing, by Dr. Norman Doidge he discusses the amazing effects of LLLT and how it can help your brain heal after injury.
Studies show that Low-Level Laser Therapy creates an increased synthesis of ATP and NAD in the mitochondria.
The Aeternal Team uses infrared lights for at least five minutes a day sometimes more when we are under the weather. We shine the lamp on our head, the thyroid, the thymus gland, and the gut, and anywhere that may have pain and usually, it reduces the pain after about 10 minutes of more treatment this usually helps with various levels of pain except if it is a severe injury then that can take a long time with many treatments. None of this article is meant to diagnose or treat anyone we are simply sharing some of the simple technologies that we have used to mitigate pain during past injuries that some of our team members have sustained.
DISCLAIMER: we do always recommend seeking medical advice and attention from a professional MD Medical Doctor or a Licensed Therapist if you have any serious medical condition or injury.
I always take this smaller, more convenient device traveling when I visit family and friends. I just shine it on my forehead!
I’ve been using a Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near-infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try one for yourself, you can use my coupon code JORDANFALLIS for 10% off!
I recommend reading the article if you want to know more about how I use these devices to perform LLLT myself.
LLLT can increase dopamine and IGF-1 levels and help increase blood flow to the brain.
5. Nicotinamide Riboside
Nicotinamide Riboside is a great health supplement for improving memory.
Nicotinamide riboside is a natural compound and the precursor to NAD+. It’s been shown to increase energy and resilience, combat muscle loss, slow down cognitive aging, encourage healthy aging in general, and avoid prostate cancer.
When nicotinamide riboside is consumed orally, it’s converted into NAD+. It then increases NAD+ levels and improves the function of your mitochondria (10).
Scientists have found that a single dose of nicotinamide riboside will drastically increase NAD+ levels in the blood by up to 2.7-fold, providing more energy for the body.
And one animal study found that supplementing with nicotinamide riboside can help improve cognition by increasing NAD+ levels in the brain (9).
Nicotinamide riboside is available to buy on Amazon. There are many options to choose from.
6. Malic Acid
Malic acid is the intermediary of the Krebs cycle.
The mitochondria are the powerhouse of the cell. It’s a key step in the pathway of energy production.
It’s important to know the differences between oatmeal and quinoa.
Malic acid has been shown to help increase NAD+ and promote the NAD/NADH ratio (11).
The Optimal Energy supplement contains Alpha Lipoic Acid.
7. Start using a Sauna to Detox
Find a way to relax and revitalize with the help of a sauna session.
There are a lot of simple ways to improve your health.
One of the best things you can do for your mental and physical health is to use a sauna regularly.
When you use a sauna to increase the heat on your body, it provides a benefit that has two of the three naturally occurring NRCAMs. It also is hypothesized to have antioxidant effects in healthy individuals.
When using a sauna, it’s important to listen to your body to determine what length of time is appropriate. Many people start out slowly and work their way up as they get used to the heat.
In addition, make sure to drink plenty of water before and after your session and never drink alcohol while taking King Bio Cleanse.
What is Resveratrol? Resveratrol (3,5,4′-trihydroxy-trans-stilbene) is a stilbenoid, a type of natural phenol, and a phytoalexin produced by several plants in response to injury or when the plant is under attack by pathogens, such as bacteria or fungi. Sources of resveratrol in food include the skin of grapes, blueberries, raspberries, mulberries, and peanuts. Source: Wikipedia Resveratol
Although commonly used as a dietary supplement and studied in laboratory models of human diseases, there is no high-quality evidence that resveratrol improves lifespan or has a substantial effect on any human disease.
The benefits of resveratrol include antioxidant and anti-inflammatory properties. This compound can be found in grapes, red wine, raspberries, and dark chocolate.
Your brain is precious and should be protected.
To date, researchers have identified many of the benefits that come with sleep.
Several studies have shown that resveratrol can enhance NAD+ synthesis and increase NAD+ levels in human brain cells.
This is because it increases levels of BDNF, IGF-1, synaptogenesis, autophagy, and blood flow.
To consume a large amount of resveratrol you need to raise NAD+ levels, you’ll need to supplement with it.
Apigenin is an antioxidant compound that is present in many plants and herbs.
Research shows that apigenin can increase NAD+ levels in the cells (up to 16%).
You can’t use apigenin by itself because it’s unstable. However, you can find high amounts of it in some plant-based foods or herbs.
This chemical can also be found in parsley, oranges, and onions.
Leucine is a type of protein that can improve muscle growth, produce the activation of specific enzymes and cause a dramatic boost in muscle synthesis.
Leucine is one of three Branched Chain Amino Acids (BCAA).
Arginine is an essential amino acid which means you’ll need to get it from food or supplements.
Bodybuilders and athletes take this as a supplement because it helps to increase energy levels, improve strength, and build muscle.
Research suggests that leucine supplementation might increase the NAD+ levels in cells, which prevents them from suffering mitochondrial dysfunction.
Leucine is an amino acid that can be found in protein-rich foods, such as fish, turkey, and chicken.
If you’re looking to increase NAD+, you may want to supplement with it.
11. Reduce Inflammation
Cutting back on inflammation throughout your body is a way to naturally increase your NAD+ levels.
Studies have shown that chronic inflammation can significantly reduce the production of NAD+, which is necessary for energy.
Memory loss can all too often be a symptom of chronic inflammation. Infections, mold, head injuries, and a leaky brain are all causes.
Most people don’t realize this, but your diet is one of the most common causes of acne. This is something you have total control over.
That’s why I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy, which can trigger inflammation in the gut and brain.
You should eat a healthy and balanced diet, like less processed food, more vegetables, fruits, wild fish, grass-fed beef, and organic chicken.
Here’s my list of foods to eat for optimal brain health. It’s a full list of anti-inflammatory foods that will help you feel your best and stay healthy.
Niacin is an important component of the B complex of vitamins. In a water-soluble form, it is known as nicotinamide or Niacinamide and is one of the most effective treatments for acne.
It is often taken as a supplement to enhance one’s health.
Niacinamide helps the body produce more NAD+, and this can improve mitochondrial function.
Studies show that taking a niacinamide supplement leads to a significant increase in brain NAD+ levels.
The ingredient included in this supplement is niacinamide.
13. Geeting Good Sleep and Balance Your Circadian Rhythm
Studies have shown that your circadian rhythm affects how you make NAD+, and can also impact your NAD+ levels (24).
Our external environment can change more quickly than we realize, and these small changes can cause us to make drastic changes to our health. For instance, if the lighting at night turns blue instead of white, it’ll affect your circadian rhythms and lead to worse cognition.
Knowing this, here are some helpful tips to keep your circadian rhythm in check:
Try exposing your eyes to sunlight for a few minutes in the morning.
It’s important to both sleep and wake up at the same time every day.
A few hours before bedtime is a key time to focus on your diet. Make sure you’re not eating anything during this time so that your body can digest food more efficiently.
When it gets dark outside, your body naturally starts producing melatonin. Too much exposure to blue light can interfere with this process and disrupt your sleep, which can lead to serious health problems. Avoiding sources of blue light is recommended as soon as the sun goes down, like turning off your household lights or installing red-light bulbs. We recommend installing Iris on your computer and/or wearing blue-blocking glasses while you’re working on the computer—these glasses block out blue light in your environment.
Sleep in the dark. Block out the entire room by covering it with curtains or wearing a sleep mask, and avoid nighttime exposure to bright light sources. Sleeping in a brightly lit environment can make sleeping harder and impair cognitive function. If you need lights on in your room (nightlight or alarm clock), try red, orange, or amber lighting instead of blue.
14. Succinic Acid
Succinic acid, also known as succinate, is a major component of the Krebs cycle and participates in the electron transport chain.
Positive results have been seen with NAD+ supplementation and its ability to increase NAD+ levels and the NAD+/NADH ratio (note: this conversion is done as such because of the importance of any biochemical reaction to maintain a balance of input and output).
Succinic acid is a natural amino acid that boosts energy production and can be purchased as a supplement
Click this button below to get your monthly subscription box delivered straight to your doorstep.
15. Nicotinamide Mononucleotide
Nicotinamide mononucleotide (NMN) is a nucleotide derived from ribose and nicotinamide. It is found in our cells and plays a key role in DNA repair and mitochondrial function.
The enzyme is most commonly used in the synthesis of NAD+.
NMN has been shown to raise NAD+ levels in previous research.
Recent studies have proven that NMN supplementation may counteract many diseases of aging, including neurodegenerative conditions.
Supplements from NMN are available for purchase on Amazon.
This is an article rewriter.
16. Avoid Alcohol
Everyone should avoid alcohol. Here are some ways you can boost NAD levels naturally. Increase your brain cells, get more niacin in your diet, and learn about NAD precursors. Find out how intermittent fasting boosts mitochondria and where to find the most potent NAD sources. Increase NAD levels and improve cardiovascular health while boosting sugar metabolism with nicotinamide riboside supplements.
Alcohol is a neurotoxin that has been shown to raise cortisol levels, damage the blood-brain barrier, and increase free radicals in the brain.
When you’re lacking NAD+, it can lower your levels of sirtuins.
Drinking alcohol has been shown to reduce NAD+ levels as well as the cellular NAD+:NADH ratio (25-26).
It’s important to protect your brain as much as possible so that you can heal from alcohol abuse. That means avoiding it – or at least reducing your consumption significantly. I’ve personally managed to go alcohol-free and never look back.
If you are considering drinking alcohol, this article explains what you should know about certain types of alcohol.
17. Eat more Raw Foods that contain Vitamin B
Many foods, including cooking food, can give you vitamin B but it is fragile and sensitive to heat. Raw foods such as peanuts, avocado, and sunflower seeds are also worth considering.
For foods that need to be cooked, such as poultry and fish, steaming and baking are better methods than boiling. This is because cooking these foods with high heat can lead to the loss of nutrients.
When you’re cooking, it’s important to remember that different methods affect your nutrients differently. The type of food and cooking time will also impact how many nutrients are lost.
Additional Foods that May help to boost your NAD levels
A healthy diet might do more than make you feel better. It’s been found that a diet that is rich in NAD+ might help you live longer, too.
We all need to eat to live, but what if the act of eating the right foods helps us to live longer? We’re told what foods are good for us, which are nutritious, and which aren’t. But when it comes to longevity, nutritional needs go further than that.
The passage of time causes many changes to the human body. As we age, we produce less coenzyme Q10, which is essential for maintaining a healthy metabolism. The more our bodies experience damage and stress, the more of this metabolic driver our bodies use up. Studies have identified low levels of coenzyme Q10 as responsible for at least one of the central phenomena causing age-related health issues, such as metabolic failure.
The antioxidant and regulator of protein interactions is Nicotinamide Adenine Dinucleotide or NAD+. Low levels of this essential coenzyme are linked to a variety of diseases, including Type 2 diabetes, Alzheimer’s, heart disease, and accelerated aging. Experts have been researching the benefits of increasing NAD+ for many years.
Although NAD+ is made in living cells, not just human ones, it’s also found in plants and all living things. So, one would assume that a vegetarian diet is the best source of NAD+ over other foods. But that’s not always true.
The following five foods are NAD+ powerhouses and contain a high NAD+ content per serve. One or two might even surprise you! This will help keep your NAD+ stores stocked, and your body functioning at its best.
NAD+ levels decline as we get older, but a balanced lifestyle and eating more NAD+-rich foods will help.
18. Swap white flour, bread, and rice for their whole-grain counterparts
White flour can be stripped of Vitamin B, making white bread and rice less nutritious. However, if you swap them for their counterparts (whole grain or multigrain bread, brown rice), you’ll get more vitamins than what’s lost to processing.
19. Go for fortified breakfast cereals
Breakfast cereal is an excellent choice for a healthy breakfast, as they contain many nutrients your body needs. Unsweetened cereals are among the richest sources of vitamin B3 and have milk with them to enrich their nutritional value. Milk is also a rich source of vitamin B3, which converts into NAD in your body.
20. Drink 2 to 3 glasses of Milk Fortified with Vitamin D per day
Milk? Yes, milk that is. Over the years, milk and dairy products have been linked to a variety of medical issues, with lactose intolerance being one of the most common problems. Despite this many people still regard milk as an important source of NAD+.
Milk’s secret weapon? Ordinary cow’s milk contains a very high value of Nicotinamide Riboside (NR), a precursor of NAD+. This is according to a study performed by the University of Iowa, which found there was 3.9 μmol of NAD+ per liter of ordinary cow’s milk, in fact, organic milk scored lower in NR concentrations. Milk really is good food!
Vitamin D helps enhance your body’s ability to store and use NAD. B-group vitamins, which are also found in milk, help boost NAD levels. Increasing NAD levels and helping your body utilize the molecule can improve your metabolism and might slow the aging process.
21. Eat Foods that Contain Higher Amounts of Vitamin C
Citrus fruits, such as oranges and grapefruits, are high in vitamin C. Vitamin C helps our bodies store and use nicotinamide adenine dinucleotide (NAD). B-group vitamins, which are also found in milk and other dairy products, boost NAD levels. By increasing your NAD levels and enabling your body to absorb the molecule more efficiently, you’ll help improve your metabolism and reduce the risk of aging-related issues.
22. Eat Healthy Proteins
Eat healthy proteins, including chicken and fish. Get enough protein from sources like nuts, mushrooms, and eggs. Lean proteins will keep you feeling full and help provide the nutrients your body needs. If you want to enjoy red meat, it’s important to limit your intake to 3-ounces (85 grams) per serving at the most. You can also opt for a 3-ounce (85 grams) serving of chicken or salmon for lunch or dinner. You could also make changes such as eating 2 eggs or 2 tablespoons of unsalted peanuts instead of red meat if you want.
23. Make Side Dishes with Lentils and Lima Beans
Lentils are easy to cook, can be used in soups or as warm salads, mixed with rice, or served in dozens of ways. Lima beans (you might know them as butter beans) are quick and easy to cook and offer important nutrients for a healthy metabolism.
24. Eating Avocados
It’s no secret that the humble avocado is a powerful nutritional powerhouse, and it tops our list as the top source of NAD+. What makes it so super? Avocados contain B vitamins, specifically niacin (B3) which are key to producing NAD+ in our cells. Additionally, avocados have 77% of the calories coming from fat (a type called Oleic acid), making them one of the richest sources of plant-based food.
When you eat fat, you get more NAD+, which is a coenzyme involved in metabolism and immune function, among other things. Eating a diet with mostly healthy fats can also reduce inflammation and gene mutations, which are linked to cancer.
25. Eating Certain Types of Fish
Oily fish such as tuna, salmon, sardines, and mackerel are chock-full of NAD+ and have a much higher concentration than white fish.
Studies show that on average, canned tuna contains 20.5mg of NAD+, which is close to other oily fish like salmon, which has a value of 10.1mg per 200gram portion. Though it has both health benefits and drawbacks, the high protein content in canned tuna makes this fish one of the best options to give you an injection of high-quality amino acids.
26. Eating Dark green vegetables
Eating more green products, such as asparagus, should be the most obvious food choice to increase NAD+ levels in a diet. A key component of this vegetable is that it contains 3.2mg of NAD+, which is normal for a typical serving size of 150-200g.
27. Brewers’ Yeast
One thing you might not know about NR is that it also comes from yeast and outperforms milk for NAD+ content.
Dried yeast, like milk, provides many benefits. One tablespoon contains three grams of protein and high levels of iron, plus it’s a great source of B vitamins. Consumption of yeast-based products can come with a cost, though — more and more people are developing autoimmune diseases and some people who consume dairy or even bread may be sensitive to yeast.
A healthy life is about balance. In addition to exercise, sunlight, and meditation, we can also enhance our good health naturally. Nicotinamide Mononucleotide (NMN) is a precursor enzyme found in brands like Reinvigorator by Herbalmax. When metabolism slows down due to imbalance, NMN supplementation provides an exceptional alternative or an added boost to NAD+ production.
28. Eat healthy Unsaturated Fats in Moderation
Eating a diet high in fat and sugar can decrease NAD levels and interfere with the processes that involve the NAD molecule. Your body does need a moderate amount of healthy fats—so be sure to include a few unsaturated fats from plant-based sources in your diet. For example, eating a sandwich or salad with some avocado slices or 2 tablespoons of peanut butter is a good way to get healthy unsaturated fats into your daily menu.