Nicotinamide adenine dinucleotide (NMN) supplements and other precursors to nicotinamide adenine dinucleotide (NAD+) are on the rise because of their potential to support cellular health and longevity.
NAD+ is a coenzyme the body needs to fuel the cells for a long list of biological processes that keep our DNA in check and energy levels balanced, which are all important components of healthy aging.
Many people wonder why they should take NMN supplements when they could take pure NAD+ supplements and skip the conversion process. Is there any difference between these two supplements?
Before we get into all that, we’ll break down what NMN and NAD are and how they relate, and we'll help you decide which supplement might be right for you. By the end, you’ll have a clearer idea of how these supplements can support your health goals and which one might complement your supplement stack best.
NMN vs. NAD: Key Differences
Molecular Structure
NMN and NAD are structurally different, which affects how they function and are processed in the body.
NMN is a precursor to NAD, which means it's converted into NAD once it is inside the cells. One of the benefits of taking NMN supplements and other NAD+ precursors, like nicotinamide riboside (NR), is that they're smaller molecules.
Because of its size and structure, NMN is easily transported into cells via specialized transporters located on the cell membrane. Once inside the cell, NMN is quickly converted into NAD+ by enzymes, which studies have shown to increase intracellular NAD+ levels [1].
NAD, on the other hand, is a larger, more complex molecule.
Unlike NMN, NAD cannot be easily transported across the cell membrane in its fully formed state. This limitation means that NAD taken as a supplement may not be directly absorbed by cells in the same way NMN is.
Instead, the body likes to break down NAD supplements into smaller components (such as NMN or NR outside the cell, which can then be transported into the cell, where they are reassembled into NAD+). This process is less direct than the transport of NMN and can result in lower efficiency when trying to boost intracellular NAD+ levels through direct NAD supplementation.
Even though NMN supplements are generally more efficient for raising NAD+ levels within the cells, specific tissues might benefit from NAD’s direct availability, even after its partial breakdown.
Some studies suggest that even if NAD isn't fully absorbed as is, its breakdown can still contribute to a more rapid increase in NAD+ levels in the blood. This can be helpful in situations where immediate NAD+ availability is the goal, like during acute stress, injury, or intense exercise. A rapid increase in NAD+ levels might help support neuronal survival and function more effectively.
Biological Roles
NMN's main purpose is to act as a building block for NAD+ in the cells, which is used in various cellular functions such as energy production and DNA repair, while NAD is the end product.
The difference is worth mentioning because while NMN helps to create NAD+, taking NAD directly skips this conversion step.
Supplementation Stages
When you take an NMN supplement, your body converts it into NAD+. This process is beneficial for gradually increasing NAD+ levels over time.
Conversely, NAD supplements might directly boost NAD+ levels in the blood, which could be more immediate. However, both approaches have their merits depending on your health goals.
Use Cases: Which Supplement is Better? NMN vs. NAD+
Keep in mind that in addition to your wellness goals, genetic factors, lifestyle, and individual health conditions could influence which supplement is right for you. It would be best to get personalized advice from your healthcare professional to get a broader picture of how either could fit into your lifestyle.
- NMN might be better if you gradually boost NAD+ levels over time and support long-term cellular health.
- NAD might be preferable if you need a more immediate increase in NAD+ levels, perhaps for specific health goals or conditions.
NMN and NAD: Similarities
NMN and NAD supplements enhance cellular health by boosting NAD+ levels in the body.
Although these two compounds have different pathways, the goal of these supplements is to help your body maintain healthy metabolic processes and overall healthy cell functioning, which are key to all aspects of our well-being.
Availability and Forms
NMN and NAD are available in common supplement forms, including capsules, powders, droppers, and tablets. This allows you to choose the form that best suits your lifestyle and preferences.
- Capsules: Convenient for daily use and easy to integrate into your routine, capsules are the most widely available, and they're a good option for those looking for a simple, no-fuss approach to supplementation. You'll want to choose from a reputable company with clean ingredients and your ideal NMN or NAD+ dose, and you're pretty much set.
- Powders: Powders have more flexibility than pre-dosed tablets or capsules, as they can be mixed into beverages or smoothies, allowing for a customized dosage. This form is ideal for those who prefer to integrate their supplements into their daily drinks.
- Sublingual Tablets: These dissolve under the tongue, providing faster absorption into the bloodstream. This form is particularly beneficial for those who want to maximize the bioavailability of the supplement.
- Droppers: Liquid forms delivered via droppers are another convenient option, though they may not be as common, especially for those who want precise control over their dosage. These can be taken directly or mixed into drinks. They're flexible and fast-absorbing too.
One thing to mention is that the availability of NMN products has been somewhat restricted in the last couple of years.
In 2022, the FDA removed NMN from the market as a pharmaceutical company wanted to investigate its potential use as a drug for anti-aging and other metabolic diseases.
There's still no conclusive evidence that NMN has been approved or categorized as a drug, but this regulatory scrutiny led to a temporary reduction in the availability of NMN supplements.
The good news is that NMN products are slowly returning to the market as manufacturers navigate these regulatory challenges. As a result, NMN supplements may be less readily available than NAD supplements or other NAD+ precursors.
Can You Take NMN and NAD Together?
Yes, you can take NMN and NAD supplements together, and doing so may enhance their potential health benefits, particularly in promoting healthy aging by helping to build up the body's NAD+ stores, which are constantly being used up to maintain all cellular functions.
If I Could Only Take One, Which One Should I Take?
If you made me pick between NAD and NMN, I'd have to choose NMN supplements because it has more research surrounding increasing intracellular NAD+ levels because of its efficient transport and conversion process, which would align with my goals to support maintaining cellular health in my 30s and onwards.
That being said, NAD+ supplements could be more appropriate if you're looking for a more immediate boost, like for rapid metabolic support, or if you're living a very active lifestyle as your body uses up its NAD+ stores quickly for muscle training and endurance.
Creating Supplement Stacks With NAD and NMN
Single-ingredient NMN and NAD supplements could be a good addition to your customized supplement stacking and some notable compounds may help to compound NMN and NAD's potential anti-aging properties and maintain optimal health.
- Resveratrol: Resveratrol is a natural polyphenol found in red wine and berries that has been studied for its potential to activate sirtuins, a group of proteins that regulate healthy cell functioning and may have synergistic effects when combined with NMN or NAD.
- Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant involved in mitochondrial energy production and is best known for supporting cardiovascular health. Combining CoQ10 with NAD or NMN can enhance cellular energy production, as both work within the mitochondria to support efficient ATP generation. This combination is particularly beneficial for boosting energy levels and improving heart health.
- Alpha-Lipoic Acid (ALA): ALA is an antioxidant that supports mitochondrial function and energy metabolism. It also helps regenerate other antioxidants like vitamins C and E within the body. Combining ALA with NAD or NMN can enhance mitochondrial health and improve overall energy levels, making it a great addition to an anti-aging supplement stack.
- Fisetin: Fisetin is a flavonoid, and research points to its potential to reduce senescent cells, contributing to aging and inflammation. It also has antioxidant properties [2]. Fisetin might complement NAD or NMN by promoting this cell recycling process, thereby supporting healthier aging and improving the efficacy of NAD+ boosting strategies.
The Takeaway: Is NMN Better Than NAD?
There isn’t a definitive answer as to whether NAD or NMN supplements are better — it really depends on your specific health goals and needs.
Rather than viewing NMN and NAD+ as competitors, consider them allies that work towards the same goal of keeping our cells healthy.
NMN supplements are best known for boosting NAD+ levels within cells because they are more easily transported and converted into NAD+. This makes NMN a strong choice for those seeking long-term support to promote healthy aging.
On the other hand, NAD+ might be more appropriate for an immediate boost in NAD+ levels in the blood, which can be particularly beneficial in scenarios where rapid support is needed, such as during periods of intense physical activity, acute stress, or in certain tissues like the brain and heart.
Ultimately, there's a reason why we have a place for both these compounds in our catalog. They each have their strengths, and the best choice is what you’re trying to achieve. For those who want to cover all bases, taking both supplements together, possibly in combination with other synergistic supplements like resveratrol, CoQ10, or quercetin, can provide a comprehensive approach to supporting your health and longevity.
Resources:
- Shade, C. (2020). The science behind NMN–A stable, reliable NAD+ activator and anti-aging molecule. Integrative Medicine: A Clinician's Journal, 19(1), 12.
- Yousefzadeh, M. J., Zhu, Y. I., McGowan, S. J., Angelini, L., Fuhrmann-Stroissnigg, H., Xu, M., ... & Niedernhofer, L. J. (2018). Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine, 36, 18-28.
