NAD provides a vital connection between body cells and metabolism. It is a coenzyme that transfers electrons from one cell to the next and has been shown to play a critical role as a signaling molecule.
NAD also plays other roles like the improved repair of cells, increased energy production, and the control of circadian rhythms.
Your NAD level can decrease because of the aging process that sees these coenzymes destroyed by CD-38 enzymes. It can also decrease due to inflammation that occurs when someone gets older.
Here we have looked at ways to increase your NAD naturally, but before that, let us understand NAD+ better.
What is NAD+?
NAD standard for Nicotinamide Riboside (NR) and is a type of the B3 vitamin. This is a vital vitamin that helps in most biological processes.
NAD helps to determine the speed at which our bodies show the signs of aging. That means the level of NAD is higher in younger tissues and cells.
You also find younger people having a better cognitive function, and their cells repair faster. NAD’s level in older people is often low and reflected in slowed cognitive response, reduced agility, and memory loss.
A low NAD level also increases the chances of getting chronic diseases like diabetes, heart problems, and vision loss. It is recommended that you seek help from naturopathic doctors if you are experiencing low levels of NAD+.
Tips on Increasing NAD Naturally
You can boost your NAD level by focusing on and doing the following things.
Fasting is a religious practice all over the world. It turns out that this act can also provide health benefits, besides the spiritual ones.
Reducing your calorie intake through fasting can help to increase the levels of NAD in your body. It has also been shown to increase sirtuin, a protein that helps to slow the aging process.
You need to note that a drastic decrease in your calorie intake can lead to adverse effects. Hence, it would be best you consider adopting a low carb-ketogenic diet or intermittent fasting to achieve the desired results.
It is a cost-effective and straightforward way to increase your NAD levels. Your body needs energy from NAD when you work out.
That means exercises force your body muscles to release more mitochondria, powerhouses of cells. It is this increase of mitochondria that leads to a high level of NAD+ in the body.
- Minimize Exposure to the Sun
Studies have shown that prolonged direct sunlight exposure can reduce the levels of NAD in your body. That is because the body uses NAD+ to regenerate cells that get destroyed by UV rays.
You are advised to wear sunglasses, sunscreen, and sunblock if you intend to remain outdoors for a long time.
- Increase Heat Exposure
Artificial and natural heat exposure like hot tubs and saunas has been shown to boost NAD+ in the body. Scientists found this interesting since people who suffer from muscle and joint pain feel fatigued when exposed to cold temperatures.
Their heart rate starts to rise when they move to a warmer place like a sauna, meaning their body uses more energy to cool down. It only shows that exposure to heat forces the body to produce more NAD to match the energy needed.
- NAD Boosting Foods
Many foods help to increase the levels of NAD+ in your body. They include:
Fish. Some types of fish like sardines, salmons, and tina are sources of NAD for your body.
Dairy Milk. Studies have shown that dairy milk is a rich source of RN. One liter of fresh milk provides 3.9µmol of NAD.
Mushrooms. Many people consume mushrooms as regular food or add them to their diet. What you might not know is mushroom helps to boost your NAD level, especially Crimini mushroom.
Yeast. Yeast is used to making bread and other products. It contains RN, which is the precursor of NAD+.
Green Vegetables. These foods contain different types of nutrients that can benefit your body. Recent studies revealed that asparagus and peas are some of the best sources of NAD.
Whole Grains. It is recommended you take whole-grain and other unprocessed and raw food to enjoy the maximum benefit. Most foods lose nutrients when they get cooked or processed.
- Kimchi, Kombucha, and Fermented Beverages and Foods
These forms of food contain small levels of NAD+. Studies show that people who suffer from joint and bloating pain experience less discomfort when they increase the level of fermented beverages and foods they take.
This is attributed to the increased level of NAD they get from these foods.
- Reduce Alcohol Intake
NAD+ helps to maintain the overall metabolic systems in your body. Alcohol can interfere with these systems and affect how NAD works.
It would be best you minimize your alcohol intake since excessive consumption of this drink is also harmful to your health.
- Reduce Rice, Bread, and White Flour Intake
Swap these foods for the whole grains products since processing destroys vitamins and NAD+. It would help you considered taking raw vegetables and other types of foods.
- Nicotinamide Riboside Supplements
Nicotinamide Riboside is present in vitamin B3, and our body uses it to metabolize NAD+.
Different studies have proven that NR supplements or NAD+ can help to increase the level of NAD in your body.
The NAD in your body often decreases because your systems fail to recycle what is already there. It fails to use the present NAD efficiently even when it has the NR precursor.
The above tips aim to help your body cells to produce their NAD+ like they did when you were younger.