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Two compounds have emerged as frontrunners in anti-aging supplements: Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR). People celebrate both for their ability to boost levels of NAD+, a crucial molecule for cellular energy and longevity. But is one better than the other?
As experts in NMN and Resveratrol supplements, we've extensively studied NMN vs. NR and can provide some trustworthy insights.What Is NMN?
NMN (Nicotinamide Mononucleotide) is a compound in foods like broccoli and avocados; the body also naturally produces it. It's a crucial precursor to NAD (Nicotinamide Adenine Dinucleotide), a coenzyme essential for energy production, DNA repair, and cell health. NMN's role in boosting NAD levels potentially makes it a key player in the fight against age-related decline.
What Is NR?
NR is the precursor to NMN. To be more specific, vitamin B3 is first converted to NR by adding a sugar molecule to it. In essence, NR is vitamin B3 plus a sugar molecule. NR is then converted to NMN by adding a phosphate group. Therefore, NMN is Vitamin B3 plus sugar plus phosphate. NMN and NR have been shown to boost NAD levels and have anti-aging benefits. [1]
NMN vs. NR: How Are They Different?
The difference is straightforward. NR is the direct precursor to NMN. And NMN is the direct precursor to NAD. To be specific, NAD is formed when two NMN molecules are combined.
Step 1: Vitamin B3 + suar = NR
Step 2: NR + phosphate = NMN
Step 3: NMN + NMN = NAD
NR is effectively one step further behind in the conversion process to NAD.
NMN converts directly into NAD+ after the body absorbs it, but NR first converts into NMN, then into NAD+. Both effectively boost NAD+ levels, but NMN is closer to NAD+ in conversion. Let's dive deeper into the specifics:
Absorption Mechanism
While NR is highly bioavailable, it requires conversion into NMN before becoming NAD+. NMN, on the other hand, bypasses this step and converts directly into NAD+ in cells. Recent studies have shown that NMN is absorbed into cells via a specific transporter (Slc12a8), making it a direct precursor to NAD+. [2]
Speed of Conversion
NMN may provide a faster route to replenishing NAD+ because it skips the extra conversion step NR requires. This could make NMN slightly more efficient at boosting NAD+ levels, especially for people focused on enhancing energy metabolism or cell repair quickly.
Availability and Research
NR has been studied for extended periods and is more widely available in supplement form. Still, NMN is gaining attention due to its more direct role in NAD+ production and its potential benefits for metabolic and cellular health.
Potential Benefits and Efficacy of NMN vs. NR
NR and NMN offer notable health benefits, particularly in increasing NAD+ levels essential for cellular energy and longevity. While both provide valuable health benefits, their impacts may differ based on individual health needs and goals. NMN supplements can be a great way to get these benefits. When choosing the best NMN supplement, it's essential to focus on quality and dosage to ensure you're getting the most out of this powerful compound.
Potential Health Benefits of NMN from research studies
Anti-aging and longevity: NMN boosts NAD levels, aiding DNA repair and slowing cellular aging, which can combat declines in metabolism, muscle strength, and cognitive function. Early studies suggest potential longevity benefits. [3]
Metabolic health: NMN may improve glucose metabolism and insulin sensitivity, reducing risk factors for metabolic disorders like obesity and Type 2 diabetes, as shown in promising human and animal studies. [4]
Enhanced physical performance: By increasing NAD and ATP production, NMN may enhance endurance, muscle strength, and recovery, potentially benefiting athletes and middle-aged adults in particular. [5]
Cardiovascular health: NMN promotes better blood flow and reduces inflammation, helping to maintain healthy blood vessels and support heart health.
Potential Health Benefits of NR from research studies
High bioavailability: NR is easily absorbed by the body and quickly converts to NAD+, which boosts brain function and enhances sleep by regulating circadian rhythms. This makes it ideal for those looking to improve their cognitive performance and sleep quality. [6]
Supports mitochondrial function: NR helps the mitochondria, the energy producers in your cells, work more efficiently. By increasing NAD+ levels, NR supports better energy production, possibly leading to improved physical endurance and reduced fatigue.
Protects against DNA damage: NR helps combat oxidative stress, a critical factor in aging, by supporting DNA repair processes. This could reduce the risk of age-related diseases and slow down cellular aging. Studies indicate that NR may protect against oxidative stress, which is common in aging processes. [7]
Enhances metabolic health: NR improves how the body processes glucose and insulin, supporting better blood sugar control and potentially lowering the risk of metabolic conditions like Type 2 diabetes.
Boosts cardiovascular health: NR has been shown to support heart health by reducing inflammation and improving blood vessel function, which may help lower the risk of heart disease.
Which Longevity Supplement Should You Take: NMN or NR?
Choosing between NMN and NR depends on your health goals and how each supplement works within your body. NMN is widely available as an over-the-counter supplement. Once ingested, it converts into NAD+, supporting essential cellular functions like energy production and DNA repair. Its accessibility and ease of use make NMN a practical choice for many people.
On the other hand, NR also boosts NAD+ levels but takes a different conversion path in the body. Both supplements are effective for raising NAD+ levels. Longevity experts commonly choose NMN over NR because it's closer to NAD's conversion pathway. This means your cells need less energy and resources to produce NAD.
It's important to note that NAD+ cannot be absorbed directly into your cells because it is too large a molecule. Despite the availability of NAD+ supplements or IV drips, research suggests they are not effective.
When to choose NMN: NMN is naturally more expensive than NR because making it requires an additional chemical step. A phosphate group is added to NR to make NMN. NMN is often the preferred choice of longevity experts.
When to choose NR: NR supplements are often slightly cheaper, so if you are on a budget, this may be the best choice.
Are there any risks in taking NMN or NR?
While generally considered safe, taking NMN or NR supplements does come with some potential side effects, particularly digestive issues like nausea, diarrhea, or discomfort when taken in high doses. To minimize these risks, it's best to start with a lower dosage and gradually increase it, paying attention to how your body responds. [8]
It is best to consult a healthcare provider before starting NMN or NR supplementation, especially if you have preexisting conditions, are pregnant, or are breastfeeding. These supplements may interact with certain medications, so getting professional advice is always recommended.
Recommended Dosage for NMN & NR
NMN and NR supplementation is widely considered safe, but starting with the correct dosage is essential.
NMN dosage: Studies indicate that doses up to 1,000 to 1,200 mg per day are well-tolerated by humans, with few side effects. However, many people begin with a lower dose (250 mg to 500 mg daily) and gradually increase if needed. Studies have shown that doses as low as 250 mg can boost NAD levels. [9]
Frequently Asked Questions
Is NMN safe to use?
Studies show that NMN has a strong safety profile at recommended doses with minimal reported side effects.
Is NR safe to use?
NR is considered safe at recommended doses, with few side effects reported.
How much does NMN cost?
Prices range from $1.50 to $2 per 500mg, depending on brand quality. NMN is more expensive than NR because it requires an additional manufacturing step.
How much does NR cost?
Prices generally range from $1 to $1.50 per 500 mg.
Where can I buy NMN and NR?
Both supplements are available online. NR tends to be more widely accessible in physical stores and on Amazon.
Why is NMN more expensive than NR?
The higher cost of NMN is due to its more complex manufacturing process than NR. To make NMN, you must first add a phosphate group to NR.
Are high-priced NMN or NR products worth it?
High-quality products often offer better purity and bioavailability; thus, they can be worth the investment for optimal benefits.
How do I choose a reputable brand?
Look for brands that provide transparency about their manufacturing processes. Check where it is manufactured, whether third-party testing has been carried out (checking for heavy metals and bacterial contamination) and whether the correct dose is used (look for at least 500 mg, most commonly used in research studies). Also, check customer reviews.