NAD, or nicotinamide adenine dinucleotide, is a coenzyme that allows the body to metabolize food, turn it into energy, produce and repair cells. It decreases as we age, so by keeping its levels high, it is possible to slow down the aging process. Nutrient-rich foods, especially those that contain B vitamins, can help the body create, store, and use NAD. You can also try food supplements, for example based on nicotinamide riboside, whose effectiveness has gained credibility within the scientific community as a substance capable of increasing the values of this coenzyme. Plus, you can opt for other healthy lifestyle choices, perhaps by exercising regularly, cutting back on alcohol consumption, and using sunscreen every time you leave the house.
Steps
Part 1 of 3: Eat Foods That Increase NAD Levels
Step 1. Increase your consumption of raw foods that contain vitamin B
B vitamins are found in many foods and help increase NAD levels. However, they are delicate and easily dissipate when cooking or processing. While foods that need to be cooked can still provide vitamin B, you should include raw sources, such as peanuts, avocados, and sunflower seeds, in your diet.
- For foods that need to be cooked, such as chicken and fish, steaming and baking are better than boiling because they leave more nutrients intact.
- Keep in mind that cooking methods affect each vitamin differently. Time, amount of heat and type of food also affect the percentage of nutrients lost.
Step 2. Replace pasta, bread, and white rice with whole foods
Since food processing can destroy B vitamins, whole grains are more nutritious. Choose wholemeal bread or bread made with multigrain flour instead of white and opt for brown rice in exchange for refined one.
Step 3. Eat fortified cereals for breakfast
Unsweetened cereals are great for breakfast and are among the richest sources of vitamin B3. When added to milk, they are even more useful. Among other nutrients, cow's milk also contains vitamin B3, which the body converts into NAD.
Step 4. Drink 2-3 glasses of vitamin D-fortified milk daily
Vitamin D stimulates the body to store and use NAD. Even the B vitamins, found in milk, favor the production of this coenzyme. Thus, by increasing NAD levels and helping the body to use it, it is possible to improve metabolism and slow down the aging process.
Step 5. Eat healthy proteins, such as those from white meats, fish, nuts, mushrooms and eggs
Lean proteins are excellent sources of B vitamins. Although red meat also contains vitamin B, by eating at least one serving per day, there is a risk of developing cardiovascular disease, especially if it is processed or processed meat.
Try eating an 85g serving of baked chicken or salmon breast, accompanied by a healthy side dish, for lunch or dinner. An alternative could be a serving of 1-2 eggs or 2 tablespoons of unsalted peanuts
Step 6. Make a side dish of lentils and lima beans
Lentils are versatile and easy to cook. You can use them to make soup, a cold or hot salad, mix them with brown rice, or serve them in dozens of other dishes. Lima beans (or Papa beans) are also quick and easy, and like lentils, they are excellent sources of nutrients that increase NAD levels.
Step 7. Eat unsaturated fats in moderation
A diet high in fat and sugar can reduce NAD levels and interfere with the metabolic processes affecting this coenzyme. Your body needs a moderate amount of healthy fats, so add a small portion of unsaturated fats from plant sources to your diet. A few slices of avocado with some bread or a salad or two tablespoons of peanut butter are excellent sources.
Part 2 of 3: Raising NAD Levels with Supplements
Step 1. Consult your doctor before taking any supplements
The body converts vitamin B3 into NAD, so supplements formulated to increase levels of this coenzyme usually contain B vitamins. However, too much can damage the liver and cause other harmful health effects. Also, since food supplementation products can negatively interact with some medications, you should discuss your diet regimen with your doctor in relation to any drug therapies you are following before starting to use a supplement.
- Try asking him, "Should I be concerned about consuming nutrient-rich foods? Could a supplement interact negatively with the medications I am taking? Would you advise me to make any changes to my diet?"
- A negative drug interaction can cause dangerous side effects or render drugs ineffective.
Step 2. Take 100-250 mg of nicotinamide riboside (NR) per day
It is a small part of vitamin B3 and its effectiveness is gaining credibility within the scientific community as a remedy for increasing NAD levels. You can find NR supplements on the internet and in pharmacies. Try taking 100-250 mg with a glass of water in the morning before breakfast.
Although the recommended dose is 100-250 mg, you should consult your doctor for the recommended dosage for your health needs
Step 3. Try taking a pterostilbene or resveratrol supplement
Some NR supplements also contain pterostilbene or resveratrol, two substances that can improve the body's ability to take advantage of NAD. They are also sold absolute in the form of supplements.
Don't forget to discuss the correct dosage with your doctor and ask if you should take a dietary supplement
Step 4. Start taking vitamin D supplements
Vitamin D plays an essential role in numerous bodily functions and can increase the production of NAD. While you can get it from milk, fortified cereals, and sunlight, try asking your doctor if you need to supplement it daily to reach the recommended daily allowance. Although the daily requirement for adults is 800 IU, it may increase depending on age, diet and daily exposure to sunlight.
However, remember that it is preferable to get B vitamins, vitamin D, and other essential nutrients by eating healthy foods rather than taking dietary supplements
Part 3 of 3: Adopt a Lifestyle that Fosters Increase in NAD Levels
Step 1. Train at least 30 minutes a day
Among a host of other benefits, regular physical activity stimulates the production of NAD, speeds up metabolism, and can improve the body's ability to repair DNA. Most adults should move at least 30 minutes a day. Above all, aerobic exercise is good for your health, so try to walk briskly or run, swim, or cycle every day.
If you are not used to playing sports, consult your doctor before starting. You should also consider his advice if you have heart, bone, joint or other problems
Step 2. Eliminate alcohol if necessary
NAD intervenes in metabolic processes and cell production, but alcohol risks interfering with these mechanisms. Therefore, it is preferable for men to drink less than 2 or 3 drinks per day and for women to consume a maximum of 1 or 2. If you exceed the recommended amount, try to reduce your alcohol intake.
Step 3. Use sunscreen every time you go out
Since UV rays damage skin cells, the body uses stored NAD to repair the damage. To mitigate this problem, choose a sunscreen with an SPF of 30 and wear it every day, especially when you expose yourself to direct sunlight for more than 15-30 minutes.
