Feeling constantly tired or struggling to stay sharp and focused? It might not just be your busy schedule—your NAD+ levels could be to blame. As you get older, these levels naturally decline, draining your energy and making everyday tasks feel like a marathon. But the good news is, you don’t have to settle for feeling this way. In this blog, we’ll show you how to increase NAD+ levels naturally,  reclaim your energy, and get back to feeling like yourself.

WHAT IS NAD+?

NAD+ (nicotinamide adenine dinucleotide) is a vital coenzyme found in every cell of your body. Think of it as the fuel that powers many essential functions, like turning the food you eat into energy, repairing damaged DNA, and keeping your metabolism running smoothly.

At its core, NAD+ plays a crucial role in energy production. It helps your cells produce ATP, the primary energy source your body relies on. When your NAD+ levels drop, your cells can’t create energy as efficiently, leaving you feeling drained and sluggish.

But NAD+ does more than just provide energy. It also activates proteins called sirtuins, which help control inflammation, stress response, and even the aging process. These proteins protect your cells by repairing damage and reducing the impact of oxidative stress.

Unfortunately, your NAD+ levels can plummet by nearly 50% as you age. This drop can lead to fatigue, brain fog, and even increase the risk of chronic diseases. Understanding what contributes to NAD+ decline is essential for reversing its effects. 

WHAT CONTRIBUTES TO NAD+ DECLINE?

Several factors can significantly impact your NAD+ levels, affecting your energy and overall health. Here are some of the most common culprits:

Aging

As you grow older, your body becomes less efficient at converting key precursors, like niacin and tryptophan, into NAD+. These nutrients must be obtained through your diet. Even if you consume enough of them, your body may struggle to convert them effectively into NAD+ as you age.

At the same time, aging increases oxidative stress and inflammation in your cells, which heightens the demand for NAD+. As your cells face more damage, they require more NAD+ for repair and maintenance. This increased consumption, coupled with reduced production, leads to a huge drop in NAD+ levels.

Poor Diet

Foods high in processed sugars and unhealthy fats often don’t provide the necessary precursors, such as niacin and tryptophan, that your body needs to produce NAD+. When your diet is filled with these empty calories, you’re not fueling your body with the building blocks it needs, leading to lower NAD+ production.

Additionally, a diet low in vitamins and minerals can elevate oxidative stress in your body. This stress not only depletes existing NAD+ but also puts a greater demand on what little NAD+ is available to help repair damaged cells. 

Chronic Stress

Stress is a double-edged sword when it comes to health. On one hand, some stress can be motivating, but chronic stress is detrimental. It triggers the release of stress hormones like cortisol, which can deplete NAD+ levels. 

When your body is under stress, it requires more NAD+ to combat oxidative damage and maintain cellular function. This constant demand can lead to decreased availability of NAD+ for other critical processes, leaving you feeling fatigued and worn out.

Lack of Physical Activity

A sedentary lifestyle is another significant factor in declining NAD+ levels. When you don’t move enough, your body lacks the stimulus to generate more NAD+, leading to lower levels over time. 

Moreover, being inactive can lead to an increase in oxidative stress and inflammation, both of which further deplete NAD+ levels. Without the muscle engagement that comes from regular movement, your body struggles to combat this stress effectively, leading to a cascade of negative health effects linked to aging and metabolic dysfunction.

Alcohol Consumption

When you drink, your liver works hard to break down the alcohol, and during this process, NAD+ is consumed at a higher rate. This increased demand can lead to a net loss of NAD+, leaving your body with less of this essential molecule available for energy production and other critical functions.

Additionally, chronic heavy drinking can impair your body’s ability to produce NAD+ in the first place. Alcohol can damage the liver, which is crucial for synthesizing NAD+ precursors, leading to further declines in NAD+ levels and compounding energy issues.

6 NATURAL WAYS TO INCREASE NAD+ LEVELS

You don’t need complicated routines or expensive treatments to boost your NAD+ levels. Here are six simple lifestyle tweaks: 

1.  Fuel up with NAD+ precursors. 

Eating foods rich in NAD+ precursors, such as tryptophan and niacin, can enhance your body’s NAD+ production. Foods packed with these precursors include:

• Lean meats
• Fish 
• Green vegetables 
• Legumes
• Dairy
• Whole grains
• Nuts and seeds

By regularly including these foods in your meals, you’re giving your body what it needs to maintain healthy NAD+ levels. This not only helps with energy production but also supports cellular repair and overall health, helping you feel more vibrant and energized.

2.  Practice caloric restriction. 

When you consume fewer calories, your body activates survival pathways that increase NAD+ production, helping cells perform vital functions with less energy. This process not only supports cellular health but also promotes longevity.

Plus, cutting down on calories encourages the activation of beneficial proteins like sirtuins, which promote the production of new mitochondria, especially important for tissues with high energy demands, such as muscle and brain tissues. However, caloric restriction should be done under proper guidance to prevent nutrient deficiencies.

3. Prioritize quality sleep.

Getting quality sleep plays a key role in naturally boosting NAD+ levels. During deep sleep, your body works to repair cells, which includes NAD+ production. When you’re well-rested, your body’s natural processes function optimally, ensuring you maintain higher NAD+ levels.

A consistent sleep schedule also supports your circadian rhythm. Disruptions in sleep (such as irregular sleep patterns) can interfere with the production of NAD+. Prioritizing good sleep habits helps your body generate more NAD+, keeping your energy levels and overall health in check.

4. Stay active.

Physical activity, especially high-intensity exercise, stimulates your muscles to use more energy, which in turn boosts NAD+ production. As your body works harder during exercise, it signals the need for more NAD+ to support energy metabolism, leading to increased levels in your cells.

Plus, regular movement also keeps your mood elevated and your stress levels in check. So, find something you enjoy and make it a part of your routine—it’s a win-win for your energy and overall well-being!

5. Try intermittent fasting. 

When you fast, your body shifts from constantly digesting food to focusing on cellular repair and maintenance. This process ramps up NAD+ production, helping your cells work more efficiently and boosting your overall energy levels.

Additionally, intermittent fasting triggers autophagy, a process where your body clears out damaged cells and regenerates healthier ones. By giving your body regular breaks from food, you encourage a natural increase in NAD+ that benefits both your energy and long-term health.

6. Soak up some sunshine! 

Sunlight exposure can naturally boost NAD+ levels by stimulating the production of Vitamin D. This vitamin activates certain enzymes and pathways that support NAD+ biosynthesis. Simply spending some time outdoors in the sun can help trigger this process.

Additionally, sunlight helps regulate your circadian rhythm, which is closely tied to NAD+ production. A balanced sleep-wake cycle, influenced by natural light exposure, promotes healthy NAD+ levels, boosting your energy and overall well-being. Just remember to enjoy sunlight safely to support both NAD+ and Vitamin D levels.THE BOTTOM LINE

If you’re looking for effective ways on how to increase NAD+ levels naturally, simple lifestyle changes can make a big difference. From staying active and getting enough quality sleep, these strategies can help you reclaim your energy and vitality. Don’t forget the power of sunlight and mindful eating habits, too! If you’re ready to explore your health journey further, consider collaborating with a functional medicine practitioner. They can provide tailored insights and guidance to help you optimize your NAD+ levels and overall well-being.