You might notice it first as a subtle dip in energy, mornings that feel harder to start, workouts that seem more draining, or a mental fog that just won’t lift. Over time, even with good sleep and nutrition, you may still feel less vibrant than you used to. These could be signs that your body’s natural levels of NAD+ (nicotinamide adenine dinucleotide) are beginning to decline, a natural part of aging that affects energy, focus, metabolism, and even how your skin looks and feels.

So, can you naturally boost NAD+ levels? The short answer is yes, but only to a point. While certain lifestyle habits can help your body produce and preserve NAD+, combining those efforts with NAD+ therapy is the most effective way to replenish this essential molecule. At Genesis Lifestyle Medicine, we help you restore optimal NAD+ levels through patches, injections, or nasal sprays, alongside holistic strategies that support lasting wellness from the inside out.

Can you naturally boost NAD+ levels?

NAD+ is a coenzyme found in every cell of your body. It’s essential for turning food into energy, repairing DNA, and regulating cellular health and aging. Unfortunately, your NAD+ levels begin to decline as early as your 30s, dropping by up to 50% every 20 years. This contributes to symptoms like chronic fatigue, poor sleep, slower recovery, and increased inflammation.

While the body can naturally produce NAD+, factors such as stress, a poor diet, lack of physical activity, and environmental toxins can accelerate its decline. Scientific research has shown that certain habits, such as exercise, fasting, and consuming nutrient-rich diets, can stimulate NAD+ production pathways. However, these natural boosts are modest and temporary.

That’s why NAD+ therapy at Genesis Lifestyle Medicine can make such a difference. By replenishing your NAD+ stores directly through medical-grade patches, injections, or nasal sprays, you give your body the foundation it needs to repair, regenerate, and thrive, while lifestyle changes help you maintain those results for longer.

5 habits to pair with NAD+ therapy

1. Move your body regularly

Exercise is one of the most powerful natural stimulators of NAD+ production. When you move, your body’s energy demand rises, prompting cells to generate more NAD+ to fuel metabolism. High-intensity interval training (HIIT), resistance training, and even brisk walking can all improve mitochondrial function, the “power plants” of your cells that rely on NAD+.

Aim for a mix of cardio and strength exercises at least several times a week. Even light activity like yoga, cycling, or daily stretching contributes to better energy production, muscle recovery, and overall vitality, amplifying the results of your NAD+ therapy.

2. Incorporate intermittent fasting or mindful eating

Going for longer stretches between meals helps your body enter a mild fasting state, which activates processes that support NAD+. Fasting stimulates sirtuins, enzymes that depend on NAD+ to function, and encourages your body to repair cells and boost metabolism.

You don’t need extreme fasting routines to see benefits. Try starting with a simple 12:12 or 16:8 fasting window (fasting for 12-16 hours, eating during the remaining hours). Pairing this with NAD+ therapy can help your cells regenerate efficiently, enhancing both energy and focus.

3. Choose NAD+-supportive foods

Your diet directly affects your body’s ability to produce and recycle NAD+. Incorporate foods rich in vitamin B3 (niacin), a key NAD+ precursor. Excellent sources include salmon, chicken breast, eggs, mushrooms, peanuts, avocado, and leafy greens. These nutrients supply your body with the building blocks it needs to sustain healthy NAD+ levels.

Additionally, antioxidants such as berries, turmeric, and green tea protect NAD+ by reducing oxidative stress, a major cause of NAD+ depletion. Combined with NAD+ therapy from Genesis Lifestyle Medicine, a nutrient-dense diet helps maintain your body’s cellular health long after your treatment sessions.

4. Manage stress and improve sleep quality

Chronic stress and poor sleep can rapidly drain your body’s NAD+ reserves. Elevated cortisol levels and disrupted circadian rhythms interfere with cellular repair and energy regulation, making it harder for your body to recover, even with NAD+ support.

Prioritize restorative sleep and relaxation habits. Try guided breathing, meditation, or setting a consistent bedtime routine. Aim for 7 to 9 hours of quality sleep each night to help your body naturally rebuild NAD+. Pairing these habits with NAD+ therapy creates a synergistic effect, boosting both physical recovery and mental clarity.

5. Reduce inflammation and oxidative stress

Everyday factors, such as processed foods, alcohol, pollution, and chronic stress, increase inflammation and oxidative damage, which, in turn, break down NAD+ more rapidly. One of the best ways to counteract this is by adopting an anti-inflammatory lifestyle.

Focus on whole, nutrient-rich foods, drink plenty of water, limit alcohol, and consider adding omega-3 fatty acids to your diet. Gentle detox practices like sauna sessions or cold exposure can also improve circulation and cellular repair. Together, these habits protect your newly replenished NAD+ levels and strengthen your body’s resilience.

Replenish and restore with Genesis Lifestyle Medicine

While lifestyle habits can help your body produce NAD+ naturally, they’re only part of the solution. The most effective way to restore balance and vitality is by combining those healthy habits with targeted NAD+ therapy.

At Genesis Lifestyle Medicine, we believe in healing from the inside out. Our NAD+ treatments, available through patches, injections, and nasal sprays, can help you restore energy, improve focus, and support cellular longevity. Paired with a personalized wellness plan, your NAD+ therapy becomes part of a sustainable journey toward better health and happiness.

Reignite your energy. Reclaim your focus. Rediscover what it feels like to truly thrive with NAD+ therapy at Genesis Lifestyle Medicine.