NMN (nicotinamide mononucleotide) and niacin (vitamin B3) supplements are used to boost NAD+ (nicotinamide adenine dinucleotide) levels but take different routes to support your cells. NMN is a direct precursor to NAD+, while niacin works more slowly through a multi-step process.
Main Differences between NMN and Niacin
Niacin, or nicotinic acid, and NMN are forms of vitamin B3. The main difference is that niacin is a simpler form that can be found in foods like meat, fish and grains, even though NMN is found in these foods too. Whereas, NMN is a more advanced form of vitamin B3 and a direct precursor to NAD+, meaning that NMN can quickly be converted without as many steps. Because of this quick conversion into NAD+, NMN supplements target cellular health to support healthy aging.
To get to NAD+ from niacin, it undergoes a series of chemical changes. People take niacin supplements to primarily support metabolism and cardiovascular help. It's main job is to help convert the food we eat into energy by helping enzymes break down carbs, fats, and proteins. People who lead plant-based lifestyles can often find themselves at risk of a niacin deficiency if they're not careful about adding variety to their diet, so they may take nicacin supplements as a way to support their diet.
Niacin, in concentrated doses, like in supplements, is known for causing a skin-flushing effect, where the skin turns red and warm, which can be uncomfortable for some people.
How To Avoid The Niacin Flush
The niacin flush can be uncomfortable, but there are ways to minimize it:
- Take your niacin supplement with food
- Start with a lower dose
- Use extended-release niacin to reduce its intensity
- Avoid hot drinks or alcohol when taking niacin
- Take your niacin before bed
The niacin flush may look like an allergic reaction and can be uncomfortable, but it's not harmful or dangerous.
NMN and Niacin Similarities
Despite their differences, NMN and niacin share some similarities:
- Both Boost NAD+ Levels: While they take different pathways, both NMN and niacin ultimately lead to increased NAD+ levels, which are needed for energy production within the cells and maintaining overall health.
- Both Are Forms of Vitamin B3: NMN and niacin are part of the same B3 family, although they exist in different forms and have distinct chemical structures.
- Support Cellular Health: Whether through niacin’s role in metabolism or NMN’s direct NAD+ boost, both supplements help improve cellular health and energy production, key components of well-being, and a healthy aging process.
Niacin vs. NMN: Which Should You Take?
Choosing between NMN and niacin depends on your individual health goals. As we mentioned, these two compounds can support NAD+ production, but they work in different ways and contribute to unique benefits.
If your primary goal is to support healthy aging and an active lifestyle by boosting NAD+ levels efficiently, NMN supplements are a better choice. Because it's a direct precursor to NAD+, its quick conversion means it delivers faster results for elevating NAD+ levels.
The other benefit to using NMN is that it doesn't cause the flushing effect commonly associated with niacin, making it more comfortable for those who are sensitive to skin reactions.
For those on plant-based diets who want to bridge any potential nutrient gaps or need targeted support for maintaining normal cholesterol levels and heart health, niacin supplements are likely a better option. Their affordability and established use for metabolic health make them a practical choice for people focusing on heart health and overall well-being.
Cost Analysis of NMN and Niacin
NMN and niacin have very different price points, with niacin being typically cheaper and easier to source, but that shouldn't be the only determining factor for which supplement you should choose as each supplement serves different purposes.
Let’s take a look at price comparisons based on products from BulkSupplements.com, a popular supplier of both NMN and niacin dietary supplements.
Its niacin supplement capsules cost $20.95 (500 mg for 365 capsules) — a one-year supply. In comparison, one month of its NMN supplement (500 mg, 60 capsules) costs $39.96 or $431.52 for a whole year — taking advantage of BulkSupplement's 10% monthly subscription discount.
NMN’s higher cost reflects its more complex production process, popularity in longevity research, and NAD+-boosting purposes.
Choosing the right supplement depends on your specific health goals, not just the price tag.
Which to Choose Between NMN and Niacin
NMN and niacin are vitamin B3 forms that may help boost NAD+ levels, but they serve different purposes and follow distinct pathways in the body.
NMN is a direct precursor to NAD+, making it faster and more efficient for supporting cellular health. It has been well-studied for its potential for longevity and a healthy aging process.
Conversely, niacin supplements follow a longer conversion process and are primarily used for cholesterol management and cardiovascular health, though they also support metabolism. One necessarily isn't better than the other — which dietary supplement you add to your stack should depend on your health goals.
