In the world of longevity and wellness, NAD+ (nicotinamide adenine dinucleotide) has emerged as a key player in the quest for healthy aging and enhanced vitality. Known for its role in cellular energy production and DNA repair, NAD+ is essential for maintaining the health of our cells and, ultimately, the health of our bodies. As we age, NAD+ levels decline, contributing to fatigue, cognitive decline, and the visible signs of aging. By replenishing NAD+ levels through supplements or IV therapy, we can combat these effects and support overall wellness.

In this blog post, we’ll explore the many benefits of NAD+, how it supports healthy aging, and what you need to know about potential side effects.

What is NAD+?

NAD+ is a coenzyme found in every living cell, and it plays a central role in energy metabolism, DNA repair, and overall cellular health. Without NAD+, our cells wouldn’t be able to produce the energy (ATP) required for normal function, and they’d struggle to repair damage caused by oxidative stress and environmental factors. NAD+ is also critical in activating sirtuins, proteins involved in regulating metabolism and promoting longevity.

However, as we get older, NAD+ levels naturally decline. This drop is associated with many of the symptoms of aging, including reduced energy, slower metabolism, and increased risk of chronic diseases.

The Benefits of NAD+ for Health and Longevity

1. Enhanced Cellular Energy Production

NAD+ is essential for converting the nutrients we eat into usable energy. It helps facilitate the chemical reactions in our mitochondria—the “powerhouses” of our cells—that produce ATP (adenosine triphosphate), the energy currency of the body. By increasing NAD+ levels, we can support efficient energy production, which leads to better physical performance, reduced fatigue, and improved overall energy levels.

• Key Benefit: Increased energy levels and improved physical endurance.

2. Promotes Healthy Aging and Longevity

Research into NAD+ has shown that it plays a crucial role in activating sirtuins, proteins that regulate cellular health and longevity. Sirtuins help protect our cells from damage, regulate inflammation, and support DNA repair processes, all of which contribute to healthy aging. By boosting NAD+ levels, we can potentially extend our healthspan—the number of years we spend in good health—and reduce the risk of age-related diseases.

• Key Benefit: Slows down the aging process and supports healthy aging at the cellular level.

3. Improved Cognitive Function

NAD+ not only supports physical energy but also mental energy. NAD+ levels are closely linked to brain health and cognitive function. By increasing NAD+, you can enhance brain energy metabolism, improve memory, and protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Research suggests that NAD+ may help preserve brain function and promote neuroplasticity, the brain’s ability to adapt and learn new things.

• Key Benefit: Enhances memory, cognitive clarity, and focus.

4. DNA Repair and Protection

NAD+ plays a significant role in repairing damaged DNA, which accumulates over time due to factors like UV radiation, pollution, and normal metabolic processes. When our DNA is damaged, it can lead to mutations and contribute to the development of diseases, including cancer. NAD+ activates enzymes like PARPs (poly ADP-ribose polymerases) that are responsible for repairing DNA damage, protecting against cellular dysfunction and chronic illness.

• Key Benefit: Supports DNA repair and reduces the risk of mutations and age-related diseases.

5. Boosts Metabolism and Weight Management

With age, metabolism tends to slow down, leading to weight gain and increased risk of metabolic disorders like diabetes. NAD+ is involved in regulating metabolic processes, and higher NAD+ levels have been linked to better insulin sensitivity and more efficient fat metabolism. Some studies suggest that NAD+ may even enhance the body’s ability to burn fat, which can aid in weight management and reduce the risk of obesity-related diseases.

• Key Benefit: Promotes a healthy metabolism and supports weight management.

6. Reduces Inflammation and Oxidative Stress

Chronic inflammation and oxidative stress are two key drivers of aging and disease. NAD+ helps regulate the body’s response to inflammation by supporting the production of antioxidants and activating anti-inflammatory pathways. This can reduce the overall burden of oxidative stress on the body, promoting a healthier, longer life.

• Key Benefit: Reduces inflammation and protects against oxidative damage.

How to Boost NAD+ Levels

There are several ways to increase NAD+ levels, including:

• NAD+ Precursors: Supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) can boost NAD+ production in the body.
• IV NAD+ Therapy or Injections: Direct NAD+ infusions can bypass digestion and deliver the coenzyme directly to cells, offering faster, more effective results.
• Lifestyle Choices: Intermittent fasting, exercise, and a balanced diet rich in nutrients can naturally support NAD+ levels.

Potential Side Effects of NAD+ Supplementation

While NAD+ supplementation offers numerous benefits, it’s essential to be aware of potential side effects, particularly with higher doses or IV therapy. Most people tolerate NAD+ precursors and supplements well, but some side effects can occur, including:

• Nausea: Some people report mild nausea or digestive discomfort after taking NAD+ supplements or receiving IV therapy.
• Fatigue: While NAD+ generally improves energy, some people experience temporary fatigue after taking supplements or undergoing treatment. This may be due to the body’s increased demand for NAD+ as it ramps up energy production and repair processes.
• Headaches: A small percentage of users report mild headaches after taking NAD+ supplements.
• Flushing or Sweating: Some people experience a temporary feeling of warmth or flushing, particularly with IV NAD+ therapy.

It’s important to start with a lower dose of NAD+ and gradually increase it under the guidance of a healthcare professional to minimize potential side effects. For individuals with existing medical conditions or those taking other medications, it’s advisable to consult a healthcare provider before starting NAD+ supplementation.

Conclusion: NAD+ for a Healthier, Longer Life

NAD+ is a critical molecule for cellular energy, DNA repair, and overall health. As we age and NAD+ levels decline, we become more vulnerable to fatigue, cognitive decline, and age-related diseases. By boosting NAD+ levels through supplementation or IV therapy, you can support healthy aging, enhance cognitive function, improve metabolism, and reduce inflammation.

While NAD+ offers powerful benefits for longevity and vitality, it’s essential to approach supplementation with care, considering any potential side effects and working with a healthcare provider to determine the best course of action for your individual health needs.

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Navigating meals on GLP-1 medications can be a game-changer for your health, but it often means rethinking your plate. The key? Nutrient-dense, easily digestible, and protein-packed smaller portions that keep you feeling satisfied without the discomfort. That's why we're thrilled to share a recipe that's not just delicious, but perfectly tailored for your GLP-1 journey.Say hello to the Zesty Summer Salmon & Berry Power Bowl – a vibrant, light, and seriously satisfying meal that embraces fresh, whole ingredients. This isn't just a recipe; it's a strategic culinary ally designed to nourish your body and support your well-being on GLP-1s.Why This Bowl is Your GLP-1 Best Friend:This power bowl isn't just pretty; it's packed with purpose. Let's break down why it's a superstar for those on GLP-1 medications:

• Protein Powerhouse (Salmon): At its heart, this bowl features wild-caught salmon, an exceptional source of lean, high-quality protein. On GLP-1s, prioritizing protein is non-negotiable. It's crucial for triggering satiety signals, helping you feel full faster and for longer, and, critically, preserving precious muscle mass during weight loss. Salmon also provides omega-3 fatty acids, known for their anti-inflammatory benefits and support for heart and brain health.
  
• Fiber-Rich & Digestive-Friendly (Quinoa, Berries, Cucumber): The base of fluffy quinoa delivers a substantial dose of complex carbohydrates and fiber. Fiber is your digestive system's best friend, promoting regularity and contributing to sustained fullness. Coupled with the fiber in mixed berries and crisp cucumber, this bowl supports healthy digestion without feeling heavy – a common concern for GLP-1 users.
  
• Antioxidant Abundance (Berries & Herbs): Those colorful berries aren't just for taste! Strawberries, blueberries, raspberries, and blackberries are bursting with antioxidants and vitamins like Vitamin C, which combat oxidative stress and support overall immune function. Fresh mint and parsley add an extra layer of antioxidants and refreshing flavor.
  
• Healthy Fats for Satiety (Olive Oil & Salmon): A drizzle of olive oil and the natural fats in salmon provide healthy monounsaturated and polyunsaturated fats. These good fats contribute to satiety, help with nutrient absorption, and are vital for various bodily functions.
  
• Naturally Whole & Unprocessed: Every single ingredient in this bowl is a whole food, free from the additives, preservatives, and excessive sodium often found in processed foods. This makes it inherently easier for your body to digest and utilize, preventing the potential discomfort that can arise from processed ingredients on GLP-1s.
  
• Mindful Portions & Easy Digestion: This recipe is perfectly portioned for one, encouraging mindful eating. Baked salmon, light quinoa, and fresh, raw salsa are generally very well-tolerated, avoiding the greasy or heavy sensations that can be particularly unpleasant on GLP-1 medications.
  

The Recipe: Zesty Summer Salmon & Berry Power Bowl

‍Yields: 1 serving Prep time: 15 minutes Cook time: 10-12 minutes‍

Ingredients:‍

• For the Salmon:
  
  • 4-5 oz wild-caught salmon fillet
    
  • 1/2 tsp dried dill (or 1 tsp fresh, chopped)
    
  • 1/4 tsp garlic powder
    
  • Pinch of sea salt & black pepper
    
  • 1/2 lemon, thinly sliced
    
  • 1 tsp olive oil
    
• For the Quinoa Base:
  
  • 1/4 cup dry quinoa
    
  • 1/2 cup water or low-sodium vegetable broth
    
• For the Berry & Herb Salsa:
  
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
    
  • 1/4 cup cucumber, finely diced
    
  • 2 tbsp fresh mint, finely chopped
    
  • 1 tbsp fresh parsley, finely chopped
    
  • 1 tbsp fresh lime juice
    
  • Pinch of sea salt
    
• For Garnish (Optional):
  
  • 1 tbsp raw pumpkin seeds or sunflower seeds
    
  • Small sprig of fresh mint
    

Instructions:‍

1. Quinoa Prep: Rinse quinoa, then combine with water/broth in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Fluff with a fork and set aside.
   
2. Salmon Bake: Preheat oven to 400°F (200°C). Line a small baking sheet with parchment paper. Pat salmon dry, drizzle with olive oil, and season with dill, garlic powder, salt, and pepper. Top with lemon slices. Bake for 10-12 minutes, or until flaky.
   
3. Salsa Time: While salmon bakes, gently combine berries, diced cucumber, chopped mint, and parsley in a small bowl. Squeeze lime juice over and add a pinch of sea salt. Toss gently.
   
4. Assemble Your Bowl: Spoon quinoa into your serving bowl. Carefully place the baked salmon on top. Generously spoon the Berry & Herb Salsa over and around the salmon. Garnish with pumpkin/sunflower seeds and a mint sprig if desired.
   

Enjoy this vibrant, protein-packed, and GLP-1 friendly meal. Remember to always listen to your body's unique hunger and fullness cues, which may be more pronounced while on medication. Happy healthy eating!

1. Focus on fiber
Fiber refers to carbohydrates that are not digested by the gut. Soluble fiber and
insoluble fiber are two types of fiber that contribute to overall health and metabolism as well as weight management. Fiber passes through the digestive system undigested, and reaches the microbes and friendly bacteria in our gut. These good gut bacteria feed on the fiber and use it for energy. Fiber also contributes to weight loss by slowing the emptying of the stomach, which prolongs satiety and fullness and reduces appetite.

2. Blood sugar balance
After we eat, glucose, or sugar, is released from food into our blood stream. This blood glucose signals the release of the hormone insulin to uptake the glucose from the blood and bring it into our cells for energy. The more glucose that is released, the more insulin is pumped out. Excess blood glucose that is not used by the cells for energy gets stored as fat. Over time, we can become resistant to the effects of insulin, resulting in chronic high blood sugar leading to prediabetes, diabetes, a host of negative health conditions, and weight gain. High sugar and high carbohydrate meals and snacks cause a spike in blood glucose. To
diminish the glucose spike, we want to pair sugary and high carbohydrate foods with high protein and healthy fats. The fat and protein will help balance the sugar and ultimately the blood glucose spike. We also want to think about the order in which we eat our foods. If we start our meal with sugar or high carbohydrate foods, our blood sugar will spike. If we start the meal with fiber (vegetables) , protein, or fat, followed by the carbohydrate, the blood sugar spike will be more controlled. This means less of a glucose spike, less insulin, and less fat storage.

3. Prioritize whole foods, ditch processed foods
Whole foods, or real foods, are single-ingredient foods that are unprocessed. Whole
foods are typically packed with minerals, vitamins, and nutrients that promote health. When we get our calories from whole foods, the quality of protein, fat, and
carbohydrates are going to be much healthier and more nutritionally dense.
Processed foods typically contain additives, inflammatory oils, excess refined sugar, and artificial trans fats. These ingredients are linked to weight gain, diabetes, and obesity.

4. Hydration
Our cells are made up of about 60% water. We need to be properly hydrated for our cells to function at their best. While hydration is important for overall health and metabolism, it is also essential for weight management. Thirst cues are often mistaken for hunger cues, as the area of the brain, the hypothalamus, controls both hunger and thirst. We need 2-3 liters of water per day to stay adequately hydrated.

5. Exercise and movement
We all burn calories simply by being. When we add in an exercise routine and movement, we burn additional calories. An exercise routine is essential for heart health, bone and muscle health, mental health, disease prevention, and weight management. This should be a mix of strength training, resistance training, and cardio. These types of movement allow us to build muscle and increase lean muscle mass, reduce fat, and ultimately improve our metabolism. While it is possible to lose weight without exercise, including movement and exercise into your weekly routine will accelerate weight loss. Walking daily is a great place to start!

By:

Lauren Steiner, MS, RDN, LDN

Registered Dietitian

https://osoanutrition.com/