What foods are high in NAD?
Dairy milks
Surprisingly, animal milk (unfortunately, this does not include nut and soy milks) is extremely high in NAD. From human to cow to donkey, these milk sources are a great source of NAD, which can also be boosted by the content of vitamin B3 naturally present and occasionally supplemented in milk. Vitamin B3 is also called niacin, and it is a precursor of NAD.
Cow's milk
Cow's milk contains nicotinamide and nicotinamide riboside (NR), both of which are NAD+ precursors. Research identifying these compounds in milk does not, by itself, demonstrate that drinking milk increases NAD+ levels in humans or prevents metabolic diseases.
Tuna, salmon and other fish
Tuna and salmon provide niacin (vitamin B3), a nutrient used by the body to produce NAD+. Animal foods can contain niacin in the form of NAD and NADP. During digestion, these compounds are broken down into nicotinamide before absorption.
However, a note of caution accompanies this. While further studies are being conducted, preliminary work has determined that freezing fish can lower the nutritional value, including the NAD content. Fresh fish muscle tissue with little fat is the best source of NAD. While freezing preserves fish for future consumption and is not bad for your health, it does lower the levels of this valuable substance.
Mushrooms are high in NAD!
In addition to being high in NAD themselves, crimini mushrooms are high in niacin, which in turn elevated NAD levels in human clinical trials. Crimini mushrooms in particular are high in NAD, but many varieties of mushrooms have trace amounts of this nutrient. Any mushroom addition to your diet is good, but crimini are the best for NAD content.
Yeast and yeast-containing products high in NAD!
From bread to beer, there are many fermented yeast products that have a permanent place on our plates (or in our glasses). Yeast is a living organism, and like us humans, utilizes NAD for its metabolic cycle. A study on Saccharomyces cerevisiae yeast revealed that the metabolic process utilizing NAD is shockingly similar to humans.
This NAD can be harnessed when we eat yeast-containing products, and results in many of the previously mentioned health benefits. Scientists have noted the importance of NAD content of yeast dating as far back as the 1970’s. While the best sources of NAD from yeast products are still debated, the NAD content of baker’s yeast may be a favorable source for human health, and it is agreed that fermented yeast alcoholic beverages (including beer) are not the best source of NAD.
Green Vegetables
Broccoli and spinach contain small amounts of niacin (vitamin B3), a nutrient the body uses to make NAD+. Their niacin content alone does not establish that eating these vegetables produces a specific increase in NAD+ levels in humans.
Studies are ongoing regarding the potential health consequences of a NAD by-product called NAD(P)H quinone oxidoreductase, which was initially thought to be carcinogenic (cancer-causing); however, there appears to be a complex interplay between the benefits of NAD and consequences of NAD(P)H quinone oxidoreductase. NAD(P)H oxidoreductase from brussels sprouts was also noted to detoxify oxygen radicals, which tend to cause cancer and other cellular problems. More research to clarify this relationship is needed, but for now, we know broccoli, brussels sprouts, and other green vegetables seem to be more beneficial than they are harmful, and should continue to be part of your overall diet.
Whole Grains
Whole grains are another great everyday source of NAD. Cereals, breads, granola bars, bagels, and pastas can all be bought in whole grain varieties, which are good for your health for many reasons. Whole grains contain niacin, vitamin B3, which is a precursor to NAD.
Niacin can be absorbed in the stomach or intestines, and is a quick way to increase NAD levels. However, in many sources of whole grains, such as bread, niacin is poorly absorbed into our bodies. Preferred sources of niacin (later, NAD) include corn flakes, cheerios, and bran flakes. It turns out that being slightly processed makes the NAD more available for absorption, though the mechanics of this remain unknown.
Chicken
Chicken is another animal that uses niacin and NAD for its metabolism, and it shows in the levels found in the meat. An important note regarding chickens is that niacin supplementation has been used experimentally to decrease white fat and increase muscle tone in broiler chickens and hens raised for consumption. Niacin in chicken feed is normal, and varying amounts help chickens grow to the optimal size and tissue type (fat versus muscle) for sale. Overall, chicken tissue is a great source of high levels of NAD and is widely utilized in poultry agriculture to maximize production and profits.
