NAD or Nicotinamide adenine dinucleotide is a coenzyme that is used in minerals metabolism, ATP production, DNA repair, cell growth and development. NAD level decreases due to many factors like age or malnutrition. High NAD levels in your body will also slow your aging. You can easily increase your NAD levels to overcome deficiency by following many methods. Eating vitamin B rich foods would help your body to synthesize, store and utilize NAD. You can also take dietary supplements such as Nicotinamide riboside, that increase your NAD levels. Some healthy lifestyle habits would also help increase your NAD levels for example regular workout, stop alcohol consumption or using sunscreen or sunblock of SPF 30 when you go outside to protect your skin cells from harmful UV rays.
Eating Foods that Increase NAD Levels:
- Eat vitamin B rich foods: Eat vitamin B rich foods to help increase NAD levels in your body. Eat foods in raw form to get more vitamin B because cooked or processed foods have little vitamin B. Foods that can be eaten in raw forms are peanuts, avocado, and sunflower seeds while some foods need to be cooked properly such as poultry and fish. Steaming or boiling these foods are better and healthier options than frying. Cooking time, temperature and food type also influence the amount of nutrients.
- Eat whole grains: As you know, processed foods have less vitamin B in it. So, to get more vitamin B, swap your processed foods with whole food items. For example, eat whole grain or multigrain bread or brown bread instead of white bread and brown rice instead of white rice.
- Go for fortified breakfast cereals: Non sugar cereals are more healthier than sugar containing cereals. Unsweetened breakfast cereals contain high quantities of vitamin B. Add some cow milk into cereal because cow milk contains vitamin B3 which your body converts into NAD.
- Drink 2 to 3 glasses of milk: Through milk you can get vitamin D that helps your body to store and utilize NAD. Milk also contains vitamin B which increases NAD levels in your body. Increasing NAD levels would reduce your aging process and enhance metabolism. Drink 2 or 3 glasses of milk in a day.
- Eat proteins: Taking lean proteins in your diet gives you more vitamin B such as poultry, fish, nuts, mushrooms, and eggs. Red meat also provides you with vitamin B but it may lead to cardiovascular diseases. Lean proteins are a more healthier option. Eat 3 ounces (85 g) of chicken or baked salmon for dinner or lunch. You can also take 1 to 2 eggs or 2 tablespoons of unsalted peanuts.
- Eat healthy unsaturated fats: High fats or sugar in your diet may decrease your NAD levels and stop NAD synthesis. You should take healthy unsaturated fats in your diet that are derived from plants. Avoid saturated fats; it may cause health problems. Avocado and peanut butter are good sources of healthy unsaturated fats.
- Make side dishes with lentils and lima beans: Lentils and lima beans are good sources to increase NAD levels. You can cook lentil soup or cold/ warm lentil salad and serve it with brown rice or other side dishes for dinner or lunch. Lima beans also known as butter beans are also easy to cook and quick and good source of nutrients that helps increase NAD levels.
2. Boosting NAD Levels with Supplements:
- Take Nicotinamide riboside (NR): Nicotinamide riboside is a type of vitamin B3 which increases your NAD levels in a more effective way. You can buy NR supplements from your nearby pharmacy or online store. Take at least 100 to 250 mg dose with a glass of water before your breakfast. 100 to 250 mg dose is recommended by the doctor but you should consult a doctor for confirmation.
- Try taking pterostilbene or resveratrol supplements: You can also take pterostilbene or resveratrol supplements to improve utilization of NAD in your body. Pterostilbene or resveratrol can also be taken through NR supplements. You must consult with the doctor before taking these dietary supplements.
- Taking vitamin D supplements: Vitamin D is very necessary for your body functions. It will increase your NAD levels. You can get vitamin D from many sources such as milk, cereals and sunlight. But in addition to this you may also ask your doctor for vitamin D supplements to fulfill the daily requirements. Recommended dosage of vitamin D for an adult is 800 IU while it may vary with age, diet and daily sun exposure.
- Talk to your doctor before taking any dietary supplement: Your body produces NAD by converting vitamin B3 into NAD. Vitamin B is needed to increase NAD levels. But a surplus amount of vitamin B in your body may cause liver problems and other diseases. Dietary supplements also react with some medicines and have harmful effects. So, you should consult with the doctor before starting any dietary supplements to increase NAD levels such as vitamin B or D supplements or NR.
3. Making Lifestyle Choices that Benefit NAD Levels:
- Do Exercise for at least 30 minutes daily: Daily Exercise has numerous benefits for your health. Doing exercise daily for at least 30 minutes is also very beneficial for your body metabolism and NAD synthesis and it also repairs DNA damage. Aerobic exercise is more beneficial for your health. Go for a walk or jog, swim, or cycle every day. Consult with your doctor before starting any type of exercise if you have any history of heart, bone, joint, or other issues.
- Cut down on alcoholic beverages: Alcohol stops the cell production and metabolic process. Drinking alcohol reduces NAD levels in your body. Limit your alcohol consumption. It’s recommended that men can have at least 2 drinks per day and women 1 drink per day. If you are consuming more than this then you should stop alcohol consumption.
- Wear sunscreen when you go outside: When you go outside during the day time, you should apply sunscreen or sunblock to protect your skin from harmful UV rays. UV rays damage your skin cells and your body utilizes NAD to repair the damaged skin. So, use sunscreen or sunblock of SPF 30 if you expose yourself to the sun for more than 15 to 20 minutes. Protect your skin from damage to maintain high NAD levels.