NMN vs NR –  which of these supplements is the most effective at raising NAD+ levels, increasing metabolism and energy production, slowing ageing, and preventing the development of chronic disease? 

These are the most common questions related to NMN vs NR, along with answers based on the latest scientific research.

NMN vs NR – Your Questions Answered

What is NMN?

NMN is an abbreviation of nicotinamide mononucleotide. This molecule is naturally produced by the human body and can also be taken as a supplement to increase NAD (nicotinamide adenine dinucleotide) levels and support a range of functions involved in energy production and metabolism. 

NMN is a nucleotide which forms the foundations of DNA synthesis and offers science-backed benefits for longevity, cognitive function, cardiovascular health, sleep quality, physical performance, and diabetes management.

What is NR?

NR is an abbreviation of nicotinamide riboside. NR is produced naturally by the body but can also be taken as a supplement as it is converted into NAD+ in cells to support a healthy ageing process. 

Low NAD+ levels are linked to accelerated ageing and the development of chronic illnesses like cognitive dysfunction, heart disease and type II diabetes, and supplementing with NR may raise NAD+ levels to reverse these signs of ageing and lower chronic disease risk.

NMN vs NR – which is better?

Both NMN and NR are known NAD boosters, helping to increase levels of NAD+ in the human body. However, they are chemically different. NMN is a nucleotide consisting of a nicotinamide base, ribose sugar, and a phosphate group, while NR is a riboside consisting of only a nicotinamide base and ribose sugar. 

Both molecules are converted into NAD+ by cells. But NMN is metabolised more efficiently, and is thus considered to be a more direct NAD booster than NR.

Which is a more effective NAD booster, NMN or NR?

Most research indicates that NMN is a more effective NAD+ precursor than NR. The conversion of NMN into NAD+ is a two step process, while NR conversion requires three steps, and may not raise NAD+ levels as effectively. 

However, research also shows that NMN may be less stable and less bio-available than NR, which may limit its effectiveness in supplemental form. More long-term human research is needed to determine which compound is more effective at raising NAD+ levels.

Which is the best supplement for longevity and anti-ageing, NMN or NR?

NMN has been more extensively researched for its ability to promote longevity and slow the ageing process, while the focus of NR research has been more on energy production and metabolism. Considering the current data, NMN may be a better choice to promote longevity, although further research is needed.

Which is the best supplement for boosting metabolism and energy production, NMN or NR?

Current research on both NMN and NR suggests that NR may be a more effective supplement for enhancing energy production and metabolism that NMN. However, other data notes that NMN may be equally effective in enhancing insulin sensitivity and managing type II diabetes and insulin resistance. 

It’s important to note that most of these studies used animal models, and need to be replicated in human models in order to fully understand the effects of NMN and NR on metabolism, energy production, and insulin sensitivity.

Is NMN just another form of vitamin B3?

No, NMN is not simply a different version of vitamin B3. NMN is created from vitamin B3, and also acts as a precursor to the vitamin. NAD+ is produced in cells when NMN is converted. While B3 can be converted into NMN, taking an NMN supplement offers a more effective strategy for raising intracellular NAD+ levels.

How should I store my NMN and NR supplements?

Data suggests that NR is stable for around 6 hours at room temperature, and up to 7 days at 2-8 degrees Celsius. According to David Sinclair, PhD, A.O. of Harvard University, both NMN and NR supplements should be stored in a cold place, especially if they are not stabilised forms. 

If they are exposed to room or warm temperatures, the supplements may degrade into nicotinamide, which may inhibit sirtuins and hinder DNA repair processes.

Can I take NMN every day?

While available research is limited, the data suggests that NMN can be taken daily in doses of up to 1,200mg safely by adults. 

Research involving amateur athletes also notes that the aerobic benefits of NMN supplements were more notable when the athletes took higher doses of NMN (1,200mg per day) compared with lower daily doses of 300mg.

Can I take NR every day?

Short-term human studies indicate that taking between 1,000mg and 2,000mg of NR per day exhibited no harmful effects on participants, but more long-term research is needed. However, side effects such as nausea, headaches, fatigue and indigestion may occur at these high doses. 

Most NR supplement manufacturers recommend taking around 250mg to 300mg of NR per day, which is considered to be a generally safe and effective dosage.

Can NR be found in food?

NR can be found in certain foods, including dairy and yeast-based products, but concentrations of NR in these foods is generally low. 

Most researchers agree that taking an NR supplement is a more effective way of boosting NAD+ levels and obtaining the full range of benefits that these increased NAD+ concentrations offer.

Can NMN be found in food?

NMN is naturally occurring in many foods, including cabbage, broccoli, cucumber, edamame beans, dairy, beef, and shrimp. It is also found in minor concentrations in human breast milk. 

However, as concentrations of NMN in foods is relatively low, supplementation may be a more effective way of increasing NMN levels in the body and boosting NAD+ levels as a result.

What are the potential side effects of NMN?

Research suggests that NMN supplements generally do not cause side effects when taken at doses of up to 1,250mg per day.

However, it is important to consult a qualified healthcare practitioner before starting any new supplements or making major lifestyle changes, especially if you are pregnant, breastfeeding, or have any chronic health conditions.

What are the potential side effects of NR?

NR does not generally produce side effects when taken at doses of up to 300mg per day. However, some mild side effects may occur, including nausea, increased sweating, skin itching, and abdominal bloating. 

Speak to a healthcare practitioner before starting any new supplements, especially if you suffer from any chronic health conditions or are pregnant, breastfeeding, or of an advanced age.