How to Increase Your NAD Levels Naturally
NAD (Nicotinamide adenine dinucleotide) is the so-called "buzz molecule" in the health space tied to longevity and vitality, BUT one that is marketed with supplements and IV therapy. But first, what is NAD? How does it enhance our health? Are there natural foods and lifestyle practices that boost NAD naturally?
Let's dive in. (6-minute read)
What is NAD?
Nicotinamide adenine dinucleotide (NAD) is a crucial molecule in every cell of your body. It is key in energy production, DNA repair, and longevity pathways. Your mitochondria, those tiny power plants inside your cells, rely on NAD to generate ATP, your body's primary energy currency. Without adequate NAD, cellular function declines, accelerating ageing and increasing disease risk.
First, we need to understand there are 2 states of NAD/NADH - which might be confusing…
The reduced form is NADH, and the oxidised form is NAD⁺.
NAD⁺ (oxidised form) accepts electrons and becomes NADH.
NADH (reduced form) donates electrons in metabolic reactions, such as the electron transport chain, for ATP production.
If you have a higher amount of NADH at a given moment, then this is superior. Your biology is reduced and negative (less positive = more inflammation).
What does NAD do for your body?
NAD is an electron carrier at its core, shuttling energy between reactions. This process powers biological functions and tunes metabolic responses, turning up or down processes like energy production, stress resilience, and cellular repair. NAD activity is directly tied to the health of the cell and the adaptive requirements.
Energy Production – NAD cycles between its oxidised (NAD⁺) and reduced (NADH) forms, transferring electrons in mitochondria to drive ATP synthesis.
Metabolic Signalling – By donating electrons, NAD influences pathways like sirtuins (longevity genes) and AMPK (energy balance), impacting everything from fat metabolism to inflammation.
Redox Balance & Detoxification – Maintains cellular redox state, helping neutralise oxidative stress and support detox pathways.
Molecular Communication is a cofactor for enzymes that regulate DNA repair, circadian rhythms, and immune responses.
NAD's main role:
Energy Production – It fuels mitochondrial function, converting food into usable energy.
DNA Repair – Essential for fixing damaged DNA and maintaining genetic integrity.
Sirtuin Activation – NAD activates sirtuins, enzymes linked to longevity, metabolism, and stress resilience.
Neuroprotection – Supports brain function, cognition, and mental clarity.
Metabolic Health – Regulates insulin sensitivity, fat metabolism, and inflammatory responses.
What are Low NAD+ Symptoms?
NAD status is tightly linked to the cell's redox balance, reflecting energy availability, nutrient status, and metabolic demands. It also integrates with key signalling pathways, including circadian biology, hormone regulation (cortisol, insulin, leptin), and physiological or psychological stress responses. The totality of these factors directly influences the NAD/NADH ratio.
Low NAD (Nicotinamide adenine dinucleotide) is a silent disruptor in the body that can lead to subtle yet impactful symptoms. When NAD dips, your body's ability to generate energy, repair DNA, and maintain metabolic function takes a hit. Here's how this shows up:
Constant Fatigue: It might be your NAD levels if you feel drained even after a full night's sleep. Without enough of it, cellular energy production slows, and you feel sluggish.
Brain Fog: When NAD is low, mental clarity becomes a struggle. You might find it hard to focus, remember things, or even string together coherent thoughts, but that is not how you want to show up.
Muscle Weakness: NAD plays a big role in significant muscle recovery and function. If you find it harder to push through workouts or notice your muscles feel weak, you may have low NAD.
Sluggish Metabolism: A slowed metabolism often accompanies low NAD. You might notice that weight gain or difficulty shedding pounds is more challenging than it should be.
Restless Nights: NAD helps regulate circadian rhythms, so when levels drop, so can your sleep quality. Insomnia, trouble falling asleep, or frequent waking throughout the night can all be signs.
Increased Inflammation: Chronic inflammation is one of the biggest health disruptors. Low NAD levels contribute to inflammation, potentially worsening underlying issues or triggering new ones.
Premature Aging: NAD's role in DNA repair is crucial for skin health. Low NAD means slower repair processes, accelerating ageing and leading to fine lines, wrinkles, and a lackluster complexion.
Weakened Immunity: Feeling more susceptible to colds or infections? That's because NAD helps power your immune system, and when it's low, your defenses are compromised.
Mood Fluctuations: The brain relies on NAD to regulate neurotransmitters. Low levels can lead to irritability, anxiety, or even depression, throwing off your mental balance.
Increased Risk of Chronic Illness: Over time, low NAD contributes to aging, and the onset of chronic conditions like cardiovascular disease, neurodegenerative diseases, and metabolic disorders becomes more likely.
How to increase NAD levels naturally
Before You Supplement with NAD. Instead of blindly popping pills, how about working with a clinician (like me) to run a metabolomics test? This helps assess whether there's a functional need and offers deeper insight into your metabolism.
You can also review your food diary to determine if you're consuming enough of the nutrients involved in NAD status. Remember:
NAD status = What you can synthesise and recycle minus what you consume and degrade.
In my clinic, I indirectly analyse NAD status using markers like lactate/pyruvate, aconitase, α-KG to succinic acid ratio, malic acid, and β-hydroxybutyrate to acetoacetate ratio.
Nutrients Needed for NAD
Primary Building Blocks:
Nicotinamide Riboside (NR) – Converts to NMN → NAD⁺ (most bioavailable)
Nicotinamide Mononucleotide (NMN) – Direct precursor to NAD⁺
Niacin/Nicotinamide (Vitamin B3) – Uses the salvage pathway to regenerate NAD⁺
Tryptophan – Can convert to NAD⁺ via the kynurenine pathway
Supporting Micronutrients:
Creatine, phosphorus, molybdenum, CoQ10, ALA, polyphenols (resveratrol, quercetin, fisetin, apigenin)
B vitamins (B1, B2, B9, B12), methyl donors (TMG, choline, folate, SAMe)
Amino acids (glycine, serine, carnosine, methionine, cysteine, taurine, NAC, glutathione)
Fat-soluble vitamins (D, K2, A)
Minerals (selenium, copper, manganese, magnesium, zinc, iron)
Best Food Sources for NAD
Whilst no food directly contains NAD…. support your nutrition with the above nutrients, directly and indirectly supporting your NAD status.
Animal-Based: Beef liver (and other organ meats), shellfish, fish, poultry, dairy.
Plant-Based: Nutritional yeast, peanuts, mushrooms, sunflower seeds.
Suppose you're looking for a food-first approach instead of swallowing six capsules. In that case, Oath Foods Co. in the UK offers The Everything Burger and Mince, featuring organ meats and bone marrow.
Natural Ways to Boost NAD
Methylene Blue – Supports mitochondrial efficiency and NAD+ regeneration. This is my favourite methylene blue supplement for quality and effectiveness due to absorption. Get 10% off with LIVEVITAE with your Troscriptions order HERE.
Exogenous Ketones & Fasting – BHB increases the NAD+/NADH ratio, reducing oxidative damage.
Cold Exposure (Cryotherapy/Ice Baths) – Activates AMPK and SIRT1 to drive NAD+ synthesis.
Deuterium Depletion – Low-deuterium water and a high-fat, low-carb diet preserve mitochondrial health.
Sunlight & Infrared Light – Stimulates cytochrome c oxidase, increasing ATP production. The best sauna on the market is from SaunaSpace. You can save 10% using my discount code LIVEVITAE.
Polyphenols (Apigenin, Quercetin, Fisetin) – Inhibit CD38, an enzyme that depletes NAD+.
Oxygen Restriction (IHT Training) – Brief hypoxia enhances NAD+ metabolism.
Taurine Optimization – Found in organ meats and shellfish; improves mitochondrial function.
Hydrogen Sulfide Modulation – Sulforaphane (broccoli sprouts) and allicin (garlic) support H2S production.
Sleep & Circadian Rhythm – Proper sleep regulates NAD+ metabolism.
How to you manage your NAD status?
The main takeaway is reducing factors that steal energy (electrons) from your body. This includes looking after your health (the above shows methods that help improve your NAD status). The top offenders that reduce your NAD status:
Limit Processed Sugar & Refined Carbs
High sugar intake contributes to inflammation and oxidative stress, which can reduce NAD levels. Instead of refined sugars and carbohydrates, opt for whole, nutrient-dense carbohydrates (like sweet potatoes, quinoa, and vegetables).
Integrating these strategies into your routine will help you manage your NAD status effectively, maintaining high energy, cognitive function, and overall well-being. It's all about creating a lifestyle that nurtures your body's innate ability to stay resilient and repair.
Manage Stress
Chronic stress can negatively impact NAD levels by increasing oxidative stress and inflammation. Practices like meditation, deep breathing, yoga, and time in nature can help reduce stress and support your body's NAD production.
Reduce Excessive Alcohol Consumption
Alcohol intake can deplete NAD levels by overwhelming the body's detoxification processes. Reducing or eliminating alcohol helps preserve NAD, keeping your metabolism and energy production in check.
Poor Sleep
Sleep is critical for NAD regeneration. Disrupted or insufficient sleep prevents the body from adequately repairing DNA, balancing energy levels, and supporting cellular function. Lack of quality sleep accelerates NAD depletion, leading to a cycle of fatigue and cognitive decline.
Nutrient Deficiencies
Deficiencies in key nutrients like B vitamins (particularly niacin or B3) can impair NAD production. A diet low in these nutrients prevents your body from generating enough NAD to support normal metabolic functions and energy production.
Obesity & Poor Metabolism
Obesity, metabolic syndrome, and insulin resistance are associated with lower NAD levels. Excess body fat leads to increased oxidative stress and inflammation, which accelerates the depletion of NAD. Impaired metabolic pathways also reduce the efficiency of NAD production and regeneration.
Sedentary Lifestyle
Physical inactivity hinders the body's ability to produce NAD. Exercise, especially endurance and high-intensity workouts, is one of the most effective ways to boost NAD levels. A sedentary lifestyle, on the other hand, diminishes mitochondrial function and NAD production, leading to overall metabolic decline.
Environmental Toxins
Exposure to environmental pollutants, such as pesticides, heavy metals, and toxins, can cause cellular damage that accelerates NAD depletion. These toxins generate free radicals and increase oxidative stress, which damages mitochondria and hinders the body's ability to repair itself using NAD.
Medications
Certain medications, particularly those used for chronic conditions like cancer, diabetes, and cardiovascular diseases, can interfere with NAD production and metabolism. Some drugs may directly inhibit the enzymes required to produce NAD or increase oxidative stress, accelerating its depletion.
Chronic Illnesses
Lower NAD levels are associated with conditions such as diabetes, neurodegenerative diseases (e.g., Alzheimer's or Parkinson's), and cardiovascular diseases. These diseases increase oxidative stress and disrupt the body's ability to produce and regenerate NAD.
Mitochondrial Dysfunction
Since NAD plays a crucial role in mitochondrial function, mitochondrial dysfunction—whether due to aging, genetic factors, or environmental stressors—can impair the body's ability to produce and utilize NAD, leading to a vicious cycle of declining energy and cellular repair.
NAD supplementation and NAD IV therapy?
Any supplement you take, or IV therapy you do can cause problems and backfire. We should truly consider all factors before investing in a supplement or IV. Working with a nutritional therapist like myself can provide more insight into connecting the dots with metabolic bottlenecks or reducing oxidative stress, which might be draining your NAD status and mitochondria health. The two main concerns I have with NAD IV therapy and supplementation are.
Mitochondrial Overload
Excessive NAD supplementation may place additional stress on the mitochondria, which rely on NAD for energy production. For individuals with existing mitochondrial disorders or those with a tendency toward oxidative stress, this could worsen their condition or lead to mitochondrial overload.
In some cases, the body might be unable to effectively handle the increased NAD levels, leading to cellular dysfunction.
Depletion of Other Cofactors
NAD works in tandem with other molecules and cofactors, such as CoQ10 and magnesium. Overusing NAD supplements or IV therapy may lead to an imbalance in these crucial nutrients, potentially causing deficiencies or impaired cellular function in other areas.
Long-term Safety Concerns
The long-term safety of NAD supplements and IV therapy remains unclear. While research suggests short-term benefits, there is a lack of conclusive data regarding the long-term effects of sustained high-dose NAD supplementation.
For example, continuous high-dose NAD IV therapy might lead to unintended consequences, such as altering gene expression or disturbing cellular repair mechanisms.
Cost and Accessibility
IV therapy is often costly and requires professional administration, making it an ongoing financial commitment. Additionally, there may be limited access to reputable providers or clinics that offer NAD IV therapy, leading to potential risks associated with unqualified practitioners.
Supplements are more accessible, but the quality of products can vary significantly. Not all NAD precursors are created equal, and some may contain low-quality ingredients or ineffective doses.
Conclusion
There are plenty of ways to boost NAD without reaching for a pill or an IV therapy. Start with the basics: nutrient-dense foods, sleep regulation, breathwork, gut health, lower carbs, fasting, and cold therapy.
Personally, I set Sundays as my mini NAD-boosting day. I start with an hour's walk with plenty of skin in the game, maybe some sprints, and then a cold therapy session—sunlight before and after, strong coffee (niacin-rich), and a meal packed with NAD-boosting foods. Occasionally, I throw in methylene blue.
Because ultimately….
Health isn't found in a bottle; it's built through lifestyle.
