Where is NAD+ found in the body? Which foods can supplement it?

NAD+ is essential for energy production in the body and regulates important cellular processes. Many studies have demonstrated the beneficial role of NAD+ in enhancing health, improving diseases, and preventing aging. So, where is NAD+ found in the body? What foods contain NAD+?

1. Where is NAD+ found in the body?

Nicotinamide adenine dinucleotide (NAD) is a central coenzyme in metabolic processes, with its primary role being to transfer electrons from one molecule to another. NAD+ is present in every living cell of your body and is essential for cellular energy production and maintaining cell health.

NAD+ in cells acts as a key factor in many cellular processes, including energy metabolism, DNA repair, and cell signaling. The involvement of NAD+ in these processes primarily occurs through its role as an electron carrier, transporting electrons between molecules in redox reactions.

Therefore, NAD+ in cells plays many important roles in various body processes, including energy production, DNA repair, cell signaling, antioxidant activity, and enhancing metabolism. This gives NAD+ numerous benefits in improving certain diseases, boosting brain health, and slowing down bodily aging.

Despite its central role in cellular functions, the body does not have an endless supply of NAD+. In fact, NAD+ levels in cells gradually decline with age.

2. What foods contain NAD+? How should one eat to best supplement NAD+ through food?

2.1. What foods contain NAD+?

Nicotinamide adenine dinucleotide (NAD+) is not directly available in foods. However, there are some food sources that contain precursors or compounds that can be converted into NAD+ in the body. These precursors include:

• Tryptophan: Tryptophan is an essential amino acid that can be converted into NAD+. Foods rich in tryptophan include turkey, chicken, beef, pork, salmon, eggs, dairy products (milk, cheese, yogurt), soy products, nuts (almonds, walnuts), seeds (pumpkin seeds, sunflower seeds), and legumes (beans, lentils).
• Nicotinic acid (Niacin): Nicotinic acid, also known as niacin or vitamin B3, can be converted into NAD+. Food sources of nicotinic acid include meat (especially organ meats like liver), poultry, fish (tuna, salmon), legumes, whole grains (brown rice, wheat bran), nuts, and fortified cereals.
• Nicotinamide: Nicotinamide is another form of vitamin B3 that can be converted into NAD+. Food sources of nicotinamide include meat, poultry, fish, nuts (especially peanuts), seeds, grains, mushrooms, and leafy green vegetables.

It is important to note that the conversion of these precursors into NAD+ in the body depends on various factors, such as overall nutrient intake, the presence of other cofactors, and individual metabolic processes. Consuming a balanced diet that includes these food sources can help provide the necessary precursors for NAD+ synthesis in the body. However, NAD+ cannot be directly absorbed from food, as it is primarily produced within the body through enzymatic reactions involving these precursors.

2.2. How to eat to supplement NAD+ in the body?

A balanced diet that meets nutritional needs is essential for overall health, happiness, and longevity. If you want to increase NAD+ levels through food, you can try to eat more foods rich in NAD+ precursors. A balanced intake and combination of NAD+ precursor-rich foods will help your body synthesize NAD+ more effectively. Here are some foods rich in NAD+ precursors that you can incorporate into your daily diet:

• Fish:

Fish is an excellent source of niacin and tryptophan. Tuna, anchovies, and salmon are particularly rich in niacin, and a 170g serving provides more than the recommended daily allowance of niacin. Fish is also a great source of vitamin B12 and omega-3 fatty acids—two essential nutrients for human health and healthy aging.

• Cow’s Milk:

Cow’s milk is not particularly rich in niacin in general, but it contains nicotinamide riboside, a form of niacin that is a key precursor to NAD+. Cow’s milk and dairy products are among the few food sources rich in NAD+ in the form of NR.

• Pork:

Pork is a rich source of niacin and tryptophan. A 170g serving of pork tenderloin provides about 80-90% of your recommended daily niacin intake. In general, choose leaner cuts of meat to obtain the most niacin per serving.

• Fruits and Vegetables:

Nicotinamide mononucleotide (NMN) can be consumed from tomatoes, avocados, broccoli, cucumbers, and edamame. Among these foods, edamame and avocados have been shown to contain significant amounts of NMN.

• Beef:

Beef is one of the richest sources of niacin in the diet. A 170g serving of lean beef provides nearly double the recommended daily amount of niacin. It is important to choose lean cuts, and if possible, meat from grass-fed and free-range cattle, as fattier meats produced conventionally contain significantly less niacin per serving and also have lower omega-3 and antioxidant levels.

• Turkey:

Turkey is a rich source of niacin and tryptophan, both of which are precursors to NAD+. This meat contains both tryptophan and vitamin B3, both of which are precursors to NAD. According to the National Institutes of Health (NIH), you can consume 180mg of tryptophan and 3mg of niacin from a cooked turkey breast. In addition to being a precursor to NAD+, it is also used to produce serotonin and melatonin—two hormones essential for sleep.

• Whole Grains:

Whole grains, such as whole wheat and brown rice, are high in niacin. The niacin in grains is found in the outer bran layer of the grain—the part that is removed during processing to produce white flour and white rice.

3. Key Points to Note When Supplementing NAD+ Through Food

To enhance NAD+ in the body’s cells through a safe and effective dietary approach, you should keep the following points in mind:

• It is advisable to diversify and combine various NAD+-rich foods in your daily diet.
• Different individuals will have varying needs and dosages for NAD+-rich food supplementation. Therefore, you should consult a doctor before starting any supplementation.
• Supplementing with NAD+-rich foods may be necessary if your diet does not provide sufficient NAD+ for the body.
• In addition to incorporating NAD+-rich foods, you should also enhance your exercise routine, ensure adequate sleep, and reduce stress and anxiety to effectively boost your body’s natural NAD+ levels.
• If you are facing health issues or are concerned about the aging process, it is important to seek suitable solutions for early treatment, including NAD+ supplementation therapy. Take proactive steps to care for your health early on to live a healthy, alert, and long life.

This article has helped you explore where NAD+ is found and what foods contain it. NAD+ is a coenzyme essential for all activities of living cells and benefits health improvement, disease prevention, and slowing down aging. Therefore, striving to enhance NAD+ in cells through diet, exercise, and lifestyle is essential.

References: Creative-proteomics.com, Longevitycollective.com, Elysiumhealth.com