Hello Capilli Eternal Community,

We’ve explored how sleep, exercise, and lifestyle habits impact NAD⁺ levels—now, let’s talk about nutrition.

What you eat and when you eat can significantly influence your NAD⁺ levels, supporting cellular energy, metabolism, and longevity.

In this edition, we’ll break down the best foods, nutrients, and fasting strategies to naturally boost NAD⁺ and optimize your health.

Let’s get started.

How Nutrition Supports NAD⁺ Production

NAD⁺ is essential for energy production, DNA repair, and healthy aging, but its levels decline over time. The good news? Certain foods and nutrients can help replenish NAD⁺ naturally by:

• Providing precursors that the body converts into NAD⁺.

• Activating enzymes (like sirtuins) that regulate NAD⁺ metabolism.

• Reducing NAD⁺ depletion caused by inflammation and oxidative stress.

By making the right dietary choices, you can sustain and even increase your NAD⁺ levels without relying solely on supplements.

The Best Foods to Boost NAD⁺ Naturally

Eating a nutrient-dense diet is one of the best ways to support NAD⁺ production. Here are the top food sources:

Foods Rich in NAD⁺ Precursors (NR & NMN)

These compounds are converted into NAD⁺ inside your cells.

• 🥩 Lean Meats & Poultry – Chicken, turkey, and beef contain nicotinamide riboside (NR).

• 🐟 Fatty Fish – Salmon, sardines, and tuna are great sources of B3 vitamins and NAD⁺ precursors.

• 🥜 Mushrooms & Peanuts – Natural sources of nicotinamide mononucleotide (NMN), a direct NAD⁺ precursor.

• 🌾 Whole Grains – Brown rice, barley, and whole wheat contain small amounts of NAD⁺-boosting nutrients.

Foods High in Polyphenols (Sirtuin Activators)

Polyphenols enhance NAD⁺ metabolism by activating longevity-related proteins (sirtuins).

• 🍇 Resveratrol-Rich Foods – Grapes, red wine, blueberries, and dark chocolate.

• 🌱 Quercetin Sources – Onions, apples, kale, and capers help improve NAD⁺ utilization.

• 🍵 Green Tea & Coffee – Rich in polyphenols that support mitochondrial function.

Foods That Reduce NAD⁺ Depletion

These help protect existing NAD⁺ levels by reducing oxidative stress and inflammation.

• 🥦 Cruciferous Vegetables – Broccoli, Brussels sprouts, and cauliflower detoxify cells and prevent NAD⁺ loss.

• 🍊 Citrus Fruits – Oranges and lemons provide vitamin C, which helps recycle NAD⁺.

• 🌰 Nuts & Seeds – Almonds, walnuts, and flaxseeds contain essential minerals for NAD⁺ function.

📌 Best Practice: A balanced diet with lean proteins, antioxidant-rich plants, and healthy fats helps sustain NAD⁺ levels naturally.

Key Nutrients That Boost NAD⁺ Metabolism

Beyond whole foods, specific nutrients play a crucial role in NAD⁺ production.

Vitamin B3 (Niacin, NR, NMN)

• Found in: Meat, fish, whole grains, mushrooms, peanuts.

• Converts directly into NAD⁺ and is essential for energy metabolism.

Resveratrol & Quercetin

• Found in: Grapes, red wine, apples, kale.

• Activates sirtuins, helping NAD⁺ function more efficiently.

Tryptophan

• Found in: Eggs, dairy, turkey, spinach.

• Acts as an alternative pathway for NAD⁺ synthesis.

📌 Best Practice: Combining these nutrients with a healthy lifestyle maximizes NAD⁺ benefits.

How Fasting & Meal Timing Affect NAD⁺

Caloric restriction and fasting stimulate NAD⁺ production by activating survival pathways that enhance cellular repair.

Intermittent Fasting (IF)

• Extends the time your body spends in repair mode, increasing NAD⁺.

• Best Protocol: 16:8 fasting (16 hours fasting, 8-hour eating window).

Caloric Restriction

• Reducing calorie intake without malnutrition boosts longevity pathways.

• Improves NAD⁺ availability for DNA repair and mitochondrial function.

📌 Best Practice: Try intermittent fasting a few days per week to support NAD⁺ naturally.

Expand Your Knowledge

Want to learn how nutrition and fasting impact longevity?

Dr. David Sinclair breaks down the best dietary strategies for boosting NAD⁺, activating autophagy, and supporting cellular repair. Key takeaways:

• Intermittent fasting triggers longevity pathways and enhances NAD⁺ production.

• Plant-based, Mediterranean-style diets are linked to longer lifespans.

• Reducing sugar and excess protein optimizes metabolism and cellular health.

• Eating less often allows the body to repair and regenerate.

🎥 Watch the full discussion:

🔗 What to Eat & When to Eat for Longevity – Dr. David Sinclair

Final Thoughts

Your diet plays a direct role in NAD⁺ production and longevity. By eating the right foods, incorporating key nutrients, and strategically using fasting, you can naturally enhance your energy, cellular health, and resilience against aging.

If you’re already supplementing with NR, NMN, or other NAD⁺ boosters, pairing them with nutrient-dense foods and lifestyle strategies will amplify their effects.

What’s Next?

With this edition, we officially conclude our Mitochondria & NAD⁺ series, having explored how NAD⁺ fuels cellular energy, longevity, and metabolic health and how to optimize it through lifestyle, nutrition, supplementation, and testing.

Next, we’re launching our brand-new Sleep & Longevity series!

We’ll begin with the fundamentals of sleep, exploring:

• What sleep is and why it matters for health and longevity

• The key stages of sleep and their biological functions

• How sleep impacts energy, metabolism, and cognitive performance

💡 Stay tuned—understanding the science of sleep is the first step toward optimizing it for longevity!

To your health and vitality,
The Capilli Eternal Team

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This newsletter is for informational purposes only and does not substitute professional medical advice. Always consult with a healthcare provider before making any changes to your health regimen.