NAD, or nicotinamide adenine dinucleotide, is a molecule that aids your body’s metabolism, energy production, and cell production and repair. NAD levels decrease with age, and maintaining higher levels may help slow the ageing process. Nutritious foods, particularly those high in B-group vitamins, can assist your body in producing, storing, and utilising NAD. You can also try dietary supplements like nicotinamide riboside, which has been shown to be an effective way to increase NAD levels. Other healthy lifestyle choices include regular exercise, limiting alcohol consumption, and wearing sunscreen whenever you go outside.
Method 1 Eating Foods that Increase NAD Levels
1. Consume more vitamin B-rich raw foods. Many foods contain B-group vitamins, which aid in the increase of NAD levels. They are, however, delicate and easily destroyed by cooking or processing. While foods that must be cooked can still provide vitamin B, raw options such as peanuts, avocado, and sunflower seeds should be included in your diet.
Steaming and baking are better methods for cooking foods that must be cooked, such as poultry and fish, than boiling. Steaming and baking may preserve more nutrients.
Keep in mind that different cooking methods affect different types of vitamins. The amount of nutrient loss is also affected by cooking time, heat level, and food type.
2. Replace white flour, bread, and rice with whole grain alternatives. Whole grain foods are more nutritious because processing can destroy B-group vitamins. Instead of white bread, choose whole grain or multigrain bread, and brown rice instead of white rice.
3. Breakfast cereals that have been fortified are a good choice. Unsweetened cereals are a good source of vitamin B3 and are a healthy breakfast option. Having milk with your cereal is even better. Cow’s milk contains vitamin B3, which your body converts into NAD, among other nutrients.
4. Drink 2 to 3 glasses of vitamin D-fortified milk per day. Vitamin D improves your body’s ability to store and utilise NAD. B-group vitamins, which are also found in milk, aid in the increase of NAD levels. Increasing NAD levels and assisting your body in utilising the molecule can improve metabolism and potentially slow the ageing process.
5. Consume lean proteins like poultry, fish, nuts, mushrooms, and eggs. B-group vitamins are abundant in lean proteins. While red meat contains vitamin B, eating a serving or more of red meat per day may increase your risk of cardiovascular disease, especially if the red meat is processed.
For lunch or dinner, try a 3 ounce (85 g) serving of chicken breast or baked salmon with healthy side dishes. 1 to 2 eggs or 2 tablespoons unsalted peanuts could also be served.
6. Serve lentils and lima beans as side dishes. Lentils are versatile and simple to prepare. Lentils can be made into soups, salads (warm or cold), mixed with brown rice, or used in a variety of other dishes. Lima beans (also known as butter beans) are quick and easy to prepare and, like lentils, are high in the nutrients that boost NAD levels.
7. Consume unsaturated fats in moderation. A high-fat, high-sugar diet can lower NAD levels and interfere with the metabolic processes that involve the NAD molecule. Because your body requires a moderate amount of healthy fats, incorporate a small amount of unsaturated fats derived from plants into your diet. Avocado slices with a sandwich or salad, or 2 tablespoons of peanut butter, are high in healthy unsaturated fat.
Method 2 Boosting NAD Levels with Supplements
1. Before taking any dietary supplement, consult with your doctor. Because your body converts vitamin B3 into NAD, supplements designed to increase NAD levels typically contain B-group vitamins. Too much vitamin B, on the other hand, can harm your liver and cause other problems. Furthermore, dietary supplements can have a negative interaction with some medications, so talk to your doctor about your diet and any medications you’re taking before starting one.
Consult your doctor “Is it necessary for me to be concerned about getting enough nutrients from my diet? Would a dietary supplement interfere with any of my medications? Do you think I should make any dietary changes?”
A negative drug interaction can result in dangerous side effects or render your medication ineffective.
2. Every day, take 100 to 250 mg of nicotinamide riboside (NR). NR is a type of vitamin B3 that is gaining scientific traction as an effective way to boost NAD levels. Over-the-counter NR supplements are available online, at pharmacies, and in health food stores. Before your first meal of the day, take 100 to 250 mg with a glass of water.
While a dose of 100 to 250 mg is recommended, it is best to consult with your doctor about proper dosing.
3. Supplements containing pterostilbene or resveratrol may be beneficial. Some NR supplements also include pterostilbene or resveratrol, which may improve your body’s ability to use NAD. They are also available as stand-alone supplements.
Make sure to talk to your doctor about proper dosages and whether or not taking a dietary supplement is right for you.
4. Begin using vitamin D supplements. Vitamin D is necessary for a variety of bodily functions and may increase NAD levels. While vitamin D can be obtained from milk, fortified cereals, and direct sunlight, you could also consult with your doctor about taking a daily supplement to meet your daily recommended amount of vitamin D. While the daily recommended amount of Vitamin D for adults is 800 IU, depending on your age, diet, and daily exposure to sunlight, you may require more or less.
Keep in mind that it is preferable to obtain B-group vitamins, vitamin D, and other essential nutrients from whole foods rather than dietary supplements.
Method 3 Making Lifestyle Choices that Benefit NAD Levels
1. Exercise for at least 30 minutes per day. Regular exercise, among other things, stimulates the production of NAD, boosts your metabolism, and can improve your body’s ability to repair damaged DNA. Most adults should exercise for at least 30 minutes per day. Aerobic exercise is especially beneficial to your overall health, so try to walk, jog, swim, or cycle every day.
If you aren’t used to physical activity, consult your doctor before beginning a new exercise regimen. Consult your doctor if you have a history of heart, bone, joint, or other problems.
2. Reduce your intake of alcoholic beverages if necessary. Alcohol interferes with NAD’s involvement in metabolic processes and cell production. It is recommended that men consume no more than 2 to 3 alcoholic beverages per day, and that women consume no more than 1 to 2 drinks per day. Reduce your alcohol consumption if you drink more than the recommended amount.
3. When you go outside, always wear sunscreen. UV rays damage skin cells, and your body repairs the damage by using stored NAD. Wear SPF 30 sunscreen every day to protect yourself from sun damage, especially if you are exposed to direct sunlight for more than 15 to 30 minutes.
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