Hey there! If you’ve been feeling sluggish, noticing more wrinkles, or just not as sharp as you used to be, it might be time to give your body a little NAD+ love. NAD+ (nicotinamide adenine dinucleotide) is a fantastic coenzyme in every cell that keeps us energized, helps repair our DNA, and makes us feel alive. The problem is, as we get older, our NAD+ levels drop — sometimes by as much as 50% by the time we hit 50. Yikes! But don’t worry, I’ve got some super simple, natural ways to boost your NAD+ and get you feeling vibrant again. Let’s dive in!

Why NAD+ Matters (and Why You’ll Care)

Think of NAD+ as your body’s battery charger. It powers up your cells, keeps your metabolism humming, and even helps your skin stay glowy by repairing damage. When NAD+ levels dip, you might feel tired and foggy, or notice your skin looking dull. Boosting NAD+ naturally can help you feel more energized, think clearer, and even slow down some of those pesky signs of ageing. Who doesn’t want that?

The Best Natural Ways to Boost NAD+

You don’t need fancy supplements to get your NAD+ levels up — some everyday habits and foods can do the trick. Here’s what I’ve found works best:

1. Move Your Body (Yes, Exercise!)

I know, I know — exercise is always the answer, right? But hear me out: when you move, your muscles need more energy, and that tells your body to make more NAD+. It’s like flipping a switch to recharge your cells.

• What to Do: Go for a 20-minute walk, jog, or even dance around your living room a few times a week. If you’re into yoga, that works too! Just aim for about 150 minutes of movement a week.
• Why It’s Awesome: You’ll feel more energized, and your body will thank you with better NAD+ production. Plus, it’s free!

2. Eat Foods That Fuel NAD+

Some foods are like little NAD+ factories — they either have the building blocks (like vitamin B3) or help your body make more of it.

• What to Eat:
• Fish: Salmon, tuna, or sardines are packed with niacin, which your body turns into NAD+.
• Green Veggies: Peas and asparagus give you a small NAD+ boost.
• Mushrooms: Toss some crimini mushrooms into your stir-fry — they’re a tasty NAD+ helper.
• Milk: A glass of cow’s milk has nicotinamide riboside, a direct NAD+ booster.
• Fermented Foods: Think sauerkraut or kefir — they support your gut, which helps NAD+ production indirectly.
• Why It’s Awesome: These foods are easy to find, and they’re good for you in so many other ways too — like better digestion and glowing skin.

3. Try a Little Fasting

I’m not saying you need to starve yourself, but cutting back on calories a bit can do wonders for NAD+. It’s like giving your body a mini challenge that makes it work smarter.

• What to Do: Skip breakfast once or twice a week (like a 16-hour fast, eating in an 8-hour window), or just eat a little less — like 300 fewer calories a day. Swap a big dessert for an apple.
• Why It’s Awesome: Fasting revs up NAD+ by activating proteins called sirtuins, which are all about keeping you youthful and energized.

4. Go Keto (Low-Carb, High-Fat)

A ketogenic diet — where you eat lots of healthy fats and cut way back on carbs — can help your body make more NAD+. It shifts you into fat-burning mode, which uses up NADH and creates more NAD+.

• What to Do: Load up on avocados, olive oil, nuts, and low-carb veggies like spinach. Skip the bread and pasta for a while.
• Why It’s Awesome: You’ll feel more focused and energized, and your NAD+ levels will get a nice boost.

5. Get a Little Toasty with Heat

Spending time in a warm environment — like a sauna or hot bath — can nudge your body to make more NAD+. It’s like a gentle stress that makes your cells work harder.

• What to Do: Spend 15–20 minutes in a sauna or hot bath a few times a week. No sauna? A warm blanket works too!
• Why It’s Awesome: It’s relaxing, and it helps your body produce more NAD+ to keep up with the heat.

6. Protect Your Skin from Too Much Sun

Here’s a surprising one: too much sun can actually use up your NAD+ because your body needs it to fix UV damage.

• What to Do: Wear sunscreen, cover up with a hat, or avoid the sun during peak hours (10 AM to 4 PM).
• Why It’s Awesome: You’ll save your NAD+ for energy and repair, plus you’ll protect your skin from ageing.

My Favorite NAD+ Booster

If I had to pick one, I’d say exercise paired with NAD+-rich foods is the way to go. A quick walk every day and a dinner of salmon with asparagus is so doable, right? It’s affordable and natural, and you’ll feel the difference — more energy, better focus, and even a little glow in your skin. Plus, you’re not just boosting NAD+; you’re also getting stronger and happier overall.

A Simple Daily Plan to Get Started

• Morning: Kick off with a 20-minute walk to get your NAD+ flowing.
• Breakfast: Have some yoghurt with berries and nuts — antioxidants and healthy fats in one!
• Lunch: Go for grilled salmon with a side of asparagus, and sip a glass of milk.
• Afternoon: If you can, relax in a warm bath for 15 minutes to give your NAD+ a little nudge.
• Dinner: Keep it light with a salad and a spoonful of sauerkraut for gut health.

A Quick Note on Supplements

Some folks swear by NAD+ precursors like nicotinamide riboside (NR) or NMN — think brands like Thorne’s NiaCel. They can help, but the research on humans is still catching up, and they’re not cheap (like $40-$60 a month). I’d stick to natural methods first — they’re safer and cheaper, and you can’t go wrong with a good walk and a plate of fish.

Things to Keep in Mind

• Ease Into Fasting: If you’re new to it, start slow so you don’t feel cranky.
• Balance Keto: Low-carb is great, but don’t cut carbs so much that you feel drained — find what works for you.
• Talk to Your Doc: If you’re thinking about supplements, check with a doctor, especially if you’ve got health concerns.

Let’s Get Vibrant!

Boosting NAD+ naturally is all about small, consistent habits that make you feel amazing. Whether it’s a walk in the sunshine (with sunscreen, of course!) or a yummy salmon dinner, you’ve got this. What’s your favourite way to stay energized? Drop a comment — I’d love to hear! ????

Meanwhile, if you are looking for a natural product to boost your NAD, you can check it here.