What Boosts NAD+ Naturally?

Mar 11

Introduction Health and Wellness

As we get older, we tend to have reduced energy, a more inefficient metabolism, and impaired cell function. This is due, in part, to reduced NAD+ levels in the body (1). NAD+, which is short for Nicotinamide Adenine Dinucleotide, is found in the trillions of cells in your body and is essential for numerous reactions that keep your cells functioning. Over time, however, NAD+ concentrations waver, increasing the rate of cell aging and loss of function. Now, wouldn’t it be great to have higher energy levels and improved overall health? Research shows that by boosting your NAD+ levels, it is a possibility. In this article, we describe what leads to higher NAD+ levels, and we give you tips for how to naturally boost your NAD+ concentration in your cells.

What Leads to Higher NAD+ Levels?

Unless you take NAD+ supplements, NAD+ in the body doesn’t just appear magically. Like most components in the body, NAD+ is formed, on the most basic level, from the food we eat, the beverages we drink, and the air we breathe. Gasses, vitamins, minerals, and other components go through several transformations before forming NAD+. The components that are closest to forming NAD+ are called NAD+ precursors. NAD+ precursors are the building blocks that can be transformed into NAD+ once they are in the body. NAD+ precursors Some of the common NAD+ precursors include: Nicotinic acid (NA): A form of niacin, or vitamin B3. It undergoes a 3-step process to convert into NAD+ in the body (2). Nicotinamide (Nam): A second form of vitamin B3 often found in nutritional supplements and fortified foods. However, in high doses, it inhibits sirtuins, proteins that promote longevity (3, 4). Nicotinamide riboside (NR): Another form of vitamin B3 was only recently discovered to increase NAD+ levels and be safe at high doses, as it is metabolized differently than other forms of vitamin B3 (5, 6). Of the precursors, this is considered the most effective form of vitamin B3 for boosting NAD+ levels (7). Nicotinamide Mononucleotide (NMN): An intermediate molecule that is made as NR and Nam convert to NAD+. NMN must be converted into NA before entering the cell (8). Tryptophan (Tryp): An amino acid that is used to make several components, including proteins, hormones, and NAD+(9). NAD+ can be made from tryptophan through a seven-step process. Since tryptophan is used for several different components, it isn’t the most efficient way to increase NAD+ levels, but it may be a factor that influences NAD+ production from dietary components. The goal of NAD+ precursors, at least in part, is to make NAD+. The efficiency of the pathways to transform precursors into NAD+ varies significantly between molecules, but the final, usable component that influences cell metabolism and aging are NAD+. It goes without saying that you can also boost NAD+ levels by taking pure NAD+ supplements, including NAD+ patches.

Ways to Naturally Boost NAD+ Levels

Our bodies can make NAD+ from what is made available to cells through diet and the biological processes impacted by exercise. The three main ways to increase NAD+ are integrating foods rich in certain nutrients in your diet, exercise, and potentially through lifestyle choices. Diet The precursors of NAD+ are forms of B3 and pure NAD+, which can be found in high concentrations in some foods. Some foods that are rich in NAD+ and NAD+ precursors include: - Dairy milk(10) - Fish, especially salmon and tuna (11) - Pork (11) - Beef (11) - Legumes, such as lentils and chickpeas (12) - Cereals and grains (13) Exercise Research has revealed that regular exercise has a direct impact on NAD+ synthesis. Lab and clinical research has identified that moderate exercise training raises precursors of NAD+ that increase NAD+ blood concentration (14, 15). It is important to note, however, that high-intensity exercise may deplete NAD+ levels. Moderate exercise, on the other hand, may increase NAD+ levels. Lifestyle Some lifestyle choices can help to minimize the depletion of NAD+ levels and possibly increase NAD+ levels. Two of these include: Limiting sun exposure. Overexposure to UV rays destroys NAD+ precursors. If you are in the sun, use a hat and sunscreen to avoid depletion of NAD+ levels (16). Intermittent fasting: Some initial trials show that intermittent fasting may help raise NAD+ levels in the short term. However, for many people, intermittent fasting is not sustainable and few studies have demonstrated the positive effects on health of long-term intermittent fasting (17).

Is Increasing NAD+ Naturally Enough?

Scientists aren’t entirely sure why NAD+ declines as we age, but it seems to do so independently of diet. This means that, even if we consume foods rich in NAD+ precursors and exercise, there are many metabolic, hormonal, and enzymatic processes that may limit the amount of NAD+ that is actually made. As a result, if you are worried about cellular aging, NAD+ supplements are the most sure-fire way to directly boost your NAD+ concentration.

Summary

We know from extensive research that NAD+ has an essential role in healthy cell aging, longevity, and overall health. As we age, we tend to have lower NAD+ levels, which may accelerate the aging and disease processes. By eating niacin-rich foods, carrying out moderate exercise regularly, and avoiding overexposure to sunlight, we may be able to slow NAD+ loss and maybe even increase NAD+ levels. However, research shows that the most sure-fire way to increase NAD+ levels is through NAD+ supplements and NAD+ precursors. Interested in boosting your NAD+ levels safely and efficiently? Take a look at our NAD+ product page.

References

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