NMN vs NAD | Which is Better to Take?

NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme that fuels our cells. Higher NAD+ levels are linked to more efficient cellular energy production, metabolism, neurological health, cardiovascular health, and insulin activity — all aspects of longevity. 

As we get older, our NAD+ levels naturally decline, but some people might experience a drop in NAD when they’re under severe stress or sick. 

There are different ways to support your NAD+ levels — one of the most obvious is through supplementation. 

Nicotinamide mononucleotide (NMN supplements) is one of the most commonly discussed ways to increase NAD+. 

The body easily turns NMN into NAD to support various health benefits. However, many people wonder why they should take NMN supplements when they could take pure NAD+ supplements and skip the conversion process altogether.

Why Is NAD Support Important? 

Every cell relies on NAD+ to function. Without it, cells struggle to convert nutrients into usable energy and maintain internal balance.

The challenge is that NAD+ levels decline with age, stress, poor sleep, and high metabolic demand. This has made NAD+ support a significant focus in longevity and performance research. 

What’s The Difference Between NMN and NAD? 

Many people confuse NMN supplementation with NAD. 

NMN is not NAD+, but it is considered one of the most efficient ways the body makes NAD+ because it’s a direct precursor to NAD+. In simple terms, it is one step away from being converted to NAD+ inside the cell.

Molecular Structure: NMN vs NAD

Because of its size and structure, NMN is easily transported into cells via specialized transporters located on the cell membrane once it enters the bloodstream. 

Enzymes do the heavy lifting of converting NMN into NAD+, which studies have shown increases intracellular NAD+ levels when taken consistently [1].

NAD, on the other hand, is a larger, more complex molecule, so it can’t easily cross cell membranes intact when consumed. 

Instead, the body prefers to break down NAD supplements into smaller components (such as NMN, Nicotinamide Riboside, or Nicotinamide) outside the cell, which can then be transported into the cell, where they’re reassembled into NAD+. It’s a bit of a longer process, but it will eventually still get the job done.

Biological Roles 

NMN is a building block for NAD+, which is used in various cellular functions, from cellular metabolism, energy production, and DNA repair, while NAD is the end product.

The difference is worth noting: while NMN helps create NAD+ in a single enzymatic conversion step, NAD is the end product. 

The issue is that most cells can’t use this larger NAD molecule straight away since it’s difficult to transport from the bloodstream into the cells. So while it might seem intuitive to take the end NAD molecule, it actually requires more work to get usable NAD inside the cells. 

When NAD+ supplements enter your system and remain outside cells, your body breaks them down into smaller pieces — such as NMN, NR, and NAM (nicotinamide)— using special enzymes. Those smaller pieces can then enter cells and get turned back into NAD+.

It’s worth noting that different parts of the body use slightly different methods to do this. 

For example, some tissues prefer NMN, while others take in NR or NAM more easily. So even when NAD+ gets broken down before it’s absorbed, those pieces still help restore NAD+ inside cells — but that doesn’t mean swallowing plain NAD+ works better than taking NMN.

How The Body Processes NMN vs NAD

While NMN and NAD are closely related, the body handles them in very different ways once they’re ingested.

This indirect process is why NAD+ supplementation often leads to less predictable increases in intracellular NAD+.

Is NAD or NMN Better?

Many experts on NAD+ support will argue that NMN supplementation is the most efficient way to increase NAD+ levels within cells. NMN’s ability to enter cells gives it a practical advantage for people focused on long-term cellular function and energy metabolism.

Scientists ran a study to see if NMN supplementation could raise NAD+ in older people. They gave one group of healthy men (age 65 and up) a small NMN pill every day for 12 weeks and another group a placebo [2].

At the end of the study, the men who took NMN had noticeably higher blood NAD+ levels, indicating that NMN supplements provided a natural energy support system safely and effectively.

Market Insight: NMN vs. NAD+

Based on our customer sales data from 2025, our NMN supplements remained the clear favorite overall, even as interest in NAD+ accelerated throughout the year. 

Between January and November, NAD product sales increased by 142%, with an additional 82% growth in the past three months (September, October, November), led by NAD+ Liquid Drops and NAD+ Resveratrol Capsules.

NMN sales grew more steadily (62% from January to November), but NMN products were still purchased nearly three times as often as NAD products overall — representing 277% more NMN sales. 

This shift also coincided with NMN becoming available again as a dietary supplement in September 2025, following a multi-year FDA regulatory review, which likely contributed to renewed interest and demand.

In terms of which kind of NMN supplements came out on top in sales, NMN Capsules 900 mg and NMN + Resveratrol Capsules were the most popular NMN options, and for both NMN and NAD, resveratrol-containing formulas consistently outperformed single-ingredient versions.

Market Insight (Based on Customer Sales Data)

• NMN outsold NAD by ~3× overall in 2025

• NAD showed faster short-term growth, especially in liquid and combo formats

• Resveratrol-inclusive formulas were the top choice across both categories

• NMN remains the preferred daily supplement, while NAD interest is growing for more targeted use

What Are The Benefits of Taking Pure NAD Supplements?

Even though NMN is considered 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 blood NAD+ levels in lab settings [3]. 

When NAD+ remains outside cells, enzymes rapidly split it into smaller components (NMN, NR, and NAM), which can then enter cells and be converted back into NAD+. Different tissues favor different entry pathways, so this breakdown process can still end up with a boost in NAD+ levels.

Do I Need to Take NAD If I’m Already Taking NMN?

Short answer: No, most people don’t.

Studies indicate that NMN and NR supplements are efficiently converted into NAD, so adding another NAD supplement on top usually yields diminishing returns. 

For everyday use, NMN alone is enough to support the body’s NAD+ production pathways.

Some people choose to combine them on a situational basis, but it’s not required — and NMN remains the foundation in most long-term routines.

NAD vs NMN: Supplement Comparison

NMN supplements are more efficiently taken up by cells and act as a direct building block for NAD+, making them a reliable option for supporting steady, long-term increases in intracellular NAD+ levels. Once NMN enters a cell, it’s processed into NAD+ and used in energy and cellular function pathways.

NAD supplements, on the other hand, are not typically used by cells in their intact form. 

Instead, NAD+ is first broken down outside the cell into smaller precursors, which can then enter cells and be converted back into NAD+. 

This extra breakdown-and-rebuild step means NAD supplementation can still raise NAD+ levels in the bloodstream, but the process is more indirect and may take longer to influence intracellular NAD+ availability. 

• 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 in the bloodstream, perhaps for specific health goals.

NMN and NAD Similarities: They Aren't the Same

Both NMN and NAD supplements enhance health by boosting NAD+ levels.

Although these two compounds follow different pathways, the goal of these supplements is to support cellular function, which is key to all aspects of our well-being in the long run.

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. 

• Sprays: You can self-administer NAD through nasal sprays, which are designed to be as fast as injections, supporting cellular energy & metabolic health.

• 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 supplement's bioavailability.

• 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.

• Intravenous (IV): IV administration delivers NMN or NAD+ directly into the bloodstream, bypassing the digestive system for maximum absorption. This method is often used in clinical or wellness settings for those seeking immediate effects and higher bioavailability. 

So, Should I Take NMN or NAD?

If you made me choose between NAD and NMN, I'd have to choose NMN supplements because they have more research on increasing intracellular NAD+ levels, thanks to their efficient transport and conversion.

This is what I personally take, mainly because it aligns with my goals of supporting cellular health in my 30s and beyond.

That being said, NAD+ supplements could be more appropriate if you're looking for a more immediate boost, such as rapid metabolic support, or if you're living a very active lifestyle, as your body uses up its NAD+ stores quickly during muscle training and endurance.

Is NMN really better than NAD? 

Yes, NMN may be more absorbable and direct, and it's a natural precursor that can increase your overall energy. But 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.

There isn’t a definitive answer as to whether NAD or NMN is better — it really depends on your specific health goals and needs.

NMN products 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.

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.

Resources:

1. 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.

2. Igarashi, M., Nakagawa-Nagahama, Y., Miura, M., Kashiwabara, K., Yaku, K., Sawada, M., ... & Yamauchi, T. (2022). Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. npj Aging, 8(1), 5.

3. Sharma, A., Chabloz, S., Lapides, R. A., Roider, E., & Ewald, C. Y. (2023). Potential synergistic supplementation of NAD+ promoting compounds as a strategy for increasing healthspan. Nutrients, 15(2), 445.

4. 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