Feeling low on energy, foggy-headed, or just not quite yourself? Your body’s NAD+ levels might be dipping — and that decline could be affecting everything from metabolism to mental clarity.

The good news? You can naturally increase NAD+ levels through simple lifestyle shifts like fasting, regular workouts, and eating the right nutrients. These habits support your body’s cellular health, boost energy production, and may even promote longevity.

In this guide, we’ll break down what NAD+ is, why it matters, and the most effective natural ways to boost it. We’ll also explore how NAD+ therapy can complement these strategies for faster results.

Let’s get to it…

What is NAD+?

NAD+ (nicotinamide adenine dinucleotide) is a vital coenzyme found in every cell of your body. It plays a central role in energy production, cellular repair, and overall health — but your natural NAD+ levels decline with age.

Here’s what NAD+ helps with:

• Converts nutrients into energy through cellular respiration
• Supports DNA repair to maintain healthy cells
• Regulates metabolism and helps manage weight
• Boosts brain function and mental clarity
• Enhances muscle function and endurance
  

As NAD+ levels drop, it can affect everything from how energetic you feel to how well your body recovers from stress or illness.

Natural Ways To Increase Nad Levels In Your Body

Your body naturally produces NAD+, but aging, stress, poor sleep, and lifestyle factors can drain it faster than you can replenish it. The good news? With just a few daily habits, you can stimulate your body’s own NAD+ production — no supplements required.

Here are the most effective, research-backed ways to naturally boost NAD+ levels:

1. Intermittent fasting

Fasting activates a cellular cleanup process called autophagy, which conserves and boosts NAD+ by reducing the workload on your cells. It also encourages the body to shift from glucose metabolism to fat metabolism — a state that relies more heavily on NAD+.

How to try it:
Start with a 12:12 fasting schedule (12 hours eating, 12 hours fasting). Once that feels easy, experiment with 14:10 or 16:8 windows.

IVYrx Pro tip: Stay hydrated and break your fast with whole foods rich in healthy fats and proteins for a smoother transition.

2. Exercise regularly

Physical activity increases NAD+ levels by stimulating mitochondrial biogenesis — the process your cells use to make more energy-producing mitochondria. The more active your mitochondria, the more NAD+ your body produces.

Best choices:

• Aerobic exercise (e.g., running, cycling, swimming)
• Resistance training (e.g., weightlifting, bodyweight circuits)
• HIIT (High-Intensity Interval Training), which may offer quicker NAD+ benefits in less time

Bonus! Exercise also helps reduce oxidative stress, which protects your existing NAD+ stores.

3. Eat NAD+ precursor-rich foods

Certain nutrients are required for NAD+ synthesis. Including more of these in your diet helps your body maintain and rebuild its NAD+ reserves naturally.

Key precursors to look for:

• Tryptophan (found in turkey, chicken, eggs, dairy)
• Niacin / Vitamin B3 (tuna, salmon, brown rice, peanuts)
• Riboflavin / Vitamin B2 (spinach, almonds, mushrooms, fortified cereals)

4. Limit alcohol intake

Alcohol overconsumption can overwhelm the liver, which uses up large amounts of NAD+ to process toxins. It also leads to inflammation and oxidative stress, which further depletes your cellular NAD+ reserves.

IVYrx Top Tip: Consider alcohol-free days or switch to lower-alcohol options when possible. There are plenty of great options out there now!

5. Get quality sleep

Your body’s internal clock (circadian rhythm) is tightly linked to NAD+ production. Poor or irregular sleep disrupts this rhythm and increases oxidative stress — both of which reduce NAD+ levels.

Aim for:

• 7–9 hours of sleep per night
• Consistent sleep and wake times
• Screen-free wind-down time before bed

IVYrx Pro tip: Try magnesium-rich foods (like bananas or pumpkin seeds) in the evening to support better sleep naturally.

6. Get natural sunlight

Morning sunlight stimulates the production of serotonin and helps set your body’s circadian rhythm, both of which influence NAD+ levels by activating sirtuins — a family of proteins that depend on NAD+ to function.

How much do you need?
Aim for 10–30 minutes of morning sun exposure (depending on your skin tone and local climate) without sunglasses or sunscreen to help reset your biological clock.

7. Reduce environmental toxins

Everyday toxins — from cigarette smoke to pesticides to processed foods — generate free radicals that drain your body’s antioxidant defenses and NAD+ supply.

Simple ways to reduce exposure:

• Eat organic when possible
• Filter your drinking water
• Use natural cleaning and personal care products
• Avoid ultra-processed, high-sugar packaged foods

Nad+ Benefits

Whether you’re looking to boost energy or support long-term health, NAD+ plays a powerful role in how your body functions. Here’s a breakdown of the key benefits and how NAD+ contributes to each one:

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Whether through lifestyle changes or NAD+ therapy (such as an injection or nasal spray), these benefits may become noticeable within weeks — especially with consistent effort.

Side Effects Of Nad+

NAD+ is naturally present in the body, and most people tolerate it well — especially when levels are increased through food, sleep, and exercise. However, when using NAD supplements, injections, or IV therapy, some mild side effects may occur.

1. Nausea or upset stomach

This is most common when starting oral NAD+ precursors like nicotinamide riboside. Starting with a lower dose or taking it with food can reduce discomfort.

2. Flushing or warmth

Higher doses of niacin can cause facial flushing — a temporary redness and heat sensation. This is harmless and usually fades within 30–60 minutes.

3. Fatigue or lightheadedness

Some people report feeling tired or dizzy during IV therapy, especially if the injection dosage is too high or administered too quickly. Slowing the drip rate often helps.

4. Headache

Early on, shifts in energy metabolism may trigger mild headaches. Staying hydrated and starting gradually can help reduce this effect.

Note: Serious side effects are rare, and most symptoms — if they occur — are short-lived and manageable. Always consult a healthcare provider to determine the right approach for you.

Nad+ Therapy And Natural Ways To Improve Health

While natural methods are a great foundation, NAD+ therapy can take your results to the next level. By combining both approaches, you can replenish levels more quickly and support long-term health goals — whether you're using NAD supplements, IV infusions, or a NAD nasal spray for added convenience.

How NAD+ therapy works

NAD+ therapy involves administering NAD+ directly into the bloodstream via IV or NAD+ injections. This bypasses digestion, delivering faster, more noticeable effects — especially for energy, focus, and recovery. Your provider will typically recommend an injection dosage based on your goals and current NAD+ levels.

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Why combine therapy with lifestyle changes

Natural methods (like fasting or exercise) help your body produce and preserve NAD+, while therapy quickly replenishes what's been lost due to aging or stress. It’s a synergistic combo that supports both short-term results and long-term wellness.

Who benefits most from this combo?

• People with low energy or brain fog
• Athletes or high-performers
• Anyone recovering from illness or burnout
• Individuals focused on anti-aging and longevity

Get Access To Ivy’s Nad+ For Optimal Health Today

If you’re ready to boost your energy, sharpen your focus, and support your long-term health, Ivy’s NAD+ therapy can help you get there faster — while supporting whole-body health. 

Whether you're just starting your wellness journey or looking to enhance your healthy habits, we’re here to support you with expert guidance and clinically backed solutions.

Explore our NAD+ injection plans, learn how they work, and take the first step toward feeling your best.

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