10 Natural Ways to Boost NAD Levels

How to Increase NAD+ Levels Naturally

As we age, health and wellness become even more important. And a lot of it starts at a cellular level. 

NAD+ (nicotinamide adenine dinucleotide), a coenzyme found in every cell in your body, declines with age. Yet there are many natural, evidence-based strategies that may help support healthy NAD+ levels over time. Interestingly, you’ve probably already heard about a bunch of these. So, here are the top natural ways to boost NAD+ levels.

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1. Eat Foods Rich in NAD+ Precursors

Your body doesn’t absorb NAD+ directly from food. Instead, it relies on precursors, such as vitamin B3 (niacin), nicotinamide riboside (NR), Nicotinamide mononucleotide (NMN), and the amino acid tryptophan, to produce it. Thus, building your meals around these nutrients gives your body the raw materials it needs.

Some of the best dietary sources include:

• Beef liver
• Poultry
• Salmon
• Tuna
• Nutritional yeast
• Brown rice
• Eggs
• Dairy
• Nuts
• Pumpkin seeds
• Broccoli
• Soy
• Green beans
• Avocado
• Cucumbers
• Crimini and portobello mushrooms
• Bananas

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2. Exercise Regularly

Exercise increases the activity of an enzyme called nicotinamide phosphoribosyltransferase  (NAMPT), which plays a role in recycling NAD+ within your cells. A study published in the American Journal of Physiology found that athletes had roughly twice the NAMPT protein levels in skeletal muscle compared to sedentary individuals, and just three weeks of training significantly increased NAMPT in previously inactive participants.

Both aerobic and resistance training appear to be effective. In fact, research has shown that both HIIT and moderate-intensity continuous training increased NAMPT gene expression and were associated with changes in NAD+ metabolism. Meanwhile, other research demonstrated a link between 10 weeks of resistance training and increased muscle NAD+ concentrations in middle-aged, untrained adults. 

Generally, to support overall wellness, aim for a mix of cardio and strength training four to five days per week.

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3. Prioritize Quality Sleep

NAD+ levels follow your body’s circadian rhythm, rising and falling in patterns that align with your sleep-wake cycle. Research shows that the circadian clock directly regulates NAD+ through this cycle, and during deep sleep, your body shifts into repair mode. Many of those repair processes rely on NAD+ to function properly.

Poor or inconsistent sleep can disrupt this cycle, which may affect normal NAD+ regulation. One study on aging mice found that declining NAD+ levels led to dampened circadian rhythms, but restoring NAD+ brought those rhythms closer to youthful patterns. 

Ultimately, maintaining a regular sleep schedule, limiting screen time before bed, and getting natural light during the day can help keep your circadian rhythm (and NAD+ cycling) on track.

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4. Try Intermittent Fasting

When you fast, your cells shift from using glucose as their primary fuel source to burning fat and ketones. This metabolic switch has been shown in some studies to influence NAD+ metabolism and activate sirtuins, a family of proteins often associated with longevity and cellular health. One human study also found that five days of periodic fasting led to elevated sirtuin expression in participants.

Popular approaches include the 16:8 method (eating within an eight-hour window) and the 5:2 method (eating normally five days a week, with reduced calories on two non-consecutive days). However, some research suggests that eating earlier in the day may offer stronger metabolic benefits. 

If you’re new to fasting, start with shorter windows and consider consulting a licensed healthcare professional beforehand, especially if you have any underlying health conditions.

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5. Use Heat and Cold Therapy

Exposing your body to temperature extremes can trigger a stress response called hormesis, where mild stress strengthens your cells. 

Sauna sessions (typically 15 to 20 minutes at 170 to 190℉) have been shown to increase heat shock proteins that support cellular repair and have been associated with changes in cellular stress pathways, including those related to NAD+ metabolism.

On the cold side, one study found that cold exposure activates NAMPT-mediated NAD+ biosynthesis in brown adipose tissue (BAT), a type of fat that burns energy rather than storing it. NAD+ levels nearly doubled in BAT during cold conditions in mice, and NAMPT expression also increased in human subjects, though human NAD+ changes have not been definitively established.

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6. Reduce Inflammation Naturally

When inflammation persists, your body ramps up production of an enzyme called CD38, which actively breaks down NAD+. At the same time, inflammatory signals can suppress the enzymes responsible for making new NAD+.

But an anti-inflammatory diet may help support overall metabolic health. Incorporate foods, such as berries, fatty fish, olive oil, turmeric, and avocados, while cutting back on ultra-processed foods high in added sugars, sodium, and saturated fat. Regular movement and maintaining a healthy weight may also help keep inflammation in check.

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7. Take NAD+ Precursor Supplements

If diet and lifestyle changes aren’t enough on their own, NAD+ precursor supplements may help support NAD+ levels in some individuals. The two most studied options are nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), both forms of vitamin B3 that your body can convert into NAD+.

Most studies use doses between 250 and 500 mg per day. But always check what’s best for you with your healthcare provider before starting any new supplementation.

Note: NAD+ and certain precursors are currently an evolving area of regulatory oversight. Availability and classification may vary, and consumers should verify product quality and regulatory status before use.

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8. Limit Alcohol Consumption

Each step of ethanol metabolism converts NAD+ to NADH, gradually disrupting the redox balance your cells need to function well. Chronic or excessive drinking has been associated with reductions in NAD+ availability over time.

Moderating your intake is one of the simplest ways to support NAD+. In fact, current guidelines recommend no more than one drink per day for women or two for men—and the overall trend in public health guidance is toward drinking less. Eating before drinking and pacing yourself can also help reduce the metabolic burden.

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9. Avoid Excessive Sun Exposure

When UV rays damage your DNA, your body activates a repair enzyme called PARP, which consumes large amounts of NAD+ in the process. Over time, this may reduce available NAD+ in skin cells and contribute to cellular stress.

However, protecting your skin doesn’t mean avoiding the sun entirely. Instead, it means being intentional. Use broad-spectrum sunscreen daily, wear protective clothing, and limit direct exposure during peak hours (10 a.m. to 4 p.m.). These habits may help limit NAD+ depletion in your skin cells while still allowing you to get the vitamin D your body needs.

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10. Maintain a Healthy Weight

Obesity increases the expression of CD38 in fat tissue, which, as aforementioned, accelerates NAD+ breakdown. Studies comparing twins have found that the heavier twin tends to have lower NAD+ levels and reduced expression of sirtuin-related genes.

The encouraging part is that even modest weight loss can make a difference. Losing weight has been shown to increase SIRT1 and NAMPT expression and reduce PARP activity, all of which are associated with changes in NAD+-related pathways.

When it comes to healthy weight loss, a holistic and balanced approach is likely to be sustainable. This usually means combining various strategies, such as a whole-foods diet, quality sleep, and regular physical activity. 

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Final Thoughts

Small, consistent changes to your diet, exercise habits, sleep routine, and daily choices may support your overall wellness, health, and NAD levels. While supplements and therapies are available for those who want additional support, it’s always best to start with the foundations first.

If you’re curious about your NAD+ levels or want a more personalized approach, discussing your options with a licensed healthcare provider can help guide your next step.