Heard that getting plenty of NAD+ is the key to healthy ageing? This essential co-enzyme has multiple anti-ageing properties, but our levels decline with age. Let’s look at whether you can support NAD through diet alone and how you can increase your levels naturally.

What is NAD+?

First up, let’s take a quick look at what NAD is.

The full name is nicotinamide adenine dinucleotide – so you can see why it’s easier to shorten it to NAD! It’s a co-enzyme that is found in every single cell of the human body.


To put it simply, we cannot live without NAD. It is required to form ATP – the energy source for our cells. But it also has dozens of mechanisms that help to keep us youthful and healthy. It can repair DNA, reduce oxidative stress and boost multiple anti-ageing pathways.

Without sufficient NAD, you can experience issues such as:

  • Chronic fatigue

  • Decreased brain function

  • Obesity

  • Premature ageing

  • Increased zombie cells (more on these here)

  • Higher oxidative stress and inflammation

  • Increased risk of chronic disease, particularly those related to ageing

  • Less DNA repair, leading to a higher risk of mutations and a shortened life span

Unfortunately, once you hit 40, NAD levels decline by up to 50%. From there, your levels continue to drop, particularly if you have additional lifestyle factors that reduce NAD.

Can you boost your NAD via diet?

Most of our essential enzymes and co-enzymes can be supported by eating a nutritious diet. We are able to consume the building blocks needed to build these compounds via wholefoods.

But unfortunately, that’s not the case with NAD. The major precursor for NAD that is known to boost NAD levels is NR (nicotinamide riboside).

You can get some NR through specific foods. For example, cow’s milk has been shown to contain NR. But the research shows that even across multiple brands of milk, the NR content is minuscule. It certainly does not come close to the dose of NR that research shows can support NAD.

Another option that is known to contain NR is brewer’s yeast. But there isn’t enough research to confirm the average amount of NR that brewer’s yeast contains. It’s also not something that you would consume in a large amount, so your NR intake will likely be minimal.

In theory, any food that contains B3 could also contain NR. But we simply don’t know of any dietary source that contains a significant amount – and certainly not a therapeutic dose.

How to support your NAD levels naturally

So if you can’t get enough of a boost to your NAD via the diet, what other options are there?

There are two major steps to take:


No, you can’t hit pause on your age, but there are other factors that can churn through your NAD reserves. They include:

  • A nutrient-poor, highly-processed diet

  • Overeating

  • Poor sleep (quality and quantity)

  • Alcohol consumption

  • Overtraining (excess high-intensity training and/or lack of recovery time)

  • Inflammation


Many people think that NAD supplements are the solution – but our cells aren’t able to absorb NAD. That’s why we want a precursor that can cross over into our cells, so they can make their own NAD internally.

This is where NR becomes our new bestie.

NR supplementation can increase NAD levels by up to 60% in middle-aged and older adults. So it really is a game-changer when it comes to supporting NAD!


I’ve formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.