Many people are looking for ways to help them feel as young and as vibrant as they once did in their glory days.
NMN and NR are biosynthetic precursors to an essential molecule called NAD+ (nicotinamide adenine dinucleotide), which is required in all cellular metabolism functions.
NAD+ levels naturally decline with age, which is linked to various health-related issues [1]. Numerous animal studies have observed that increasing NAD in aging animals helped increase the subjects' lifespan and overall vitality, which has led to increased interest in NR supplements and NMN supplementation to raise NAD+ levels in humans.
Nicotinamide Riboside vs NMN: Effect Differences
NMN and NR are supplements known to increase NAD+ levels in the body. Studies in animals and humans show promising results, with NMN potentially benefiting tissues like the liver and NR being more effective in muscle tissue; however, more research is needed to understand their long-term safety and efficacy.
1. Chemical Structure
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) have slightly different chemical structures, which affects how the body processes and uses each compound.
They're nearly identical with riboside sugar and a nucleotide base, but NMN is a larger molecule because of an added phosphate group.
Some scientists speculate that the NMN molecule is too large to cross cellular membranes to exert its effects. However, on the other side of the argument, NMN is closer to NAD+ than NR, making it easier for the body to convert it to NAD+.
2. Safety Profiles & Scope Of Research
Safety is a top priority when an individual is considering a new supplement.
Nicotinamide riboside has been studied more extensively than NMN, but both compounds have been found to be generally considered safe for use in healthy humans [2,3].
NR has been the focus of several human clinical trials, and it has been shown to increase NAD+ levels in various tissues and organs, potentially improving age-related health issues. However, research on NMN is still relatively new, and more studies are needed to determine its efficacy and safety.
However, it's important to speak with your healthcare provider for personalized guidance with any supplement, especially if you have any underlying health conditions or are on other supplements or medications.
3. Cost And Availability
When it comes to cost and availability, NR has been on the market longer than NMN and is, therefore, more widely available and often less expensive.
The price of both supplements can vary depending on the brand and the form of the supplement (e.g., powder, capsules, IV drips).
The quality and purity of the supplement should also be considered when making a purchasing decision, which is why we always recommend looking at third-party testing to validate the product's safety.
4. Bioavailability
Bioavailability refers to the concentration of the substance that enters the bloodstream and has an active effect.
Indicators of bioavailability include measurement of NMN and NR levels in the blood following orally administered NMN and NR.
While it is true that NMN has a larger molecular size than NR, making it more challenging to cross the cell membrane to exert its effects. The biggest advantage NMN has over NR is that it is one step closer than NR to becoming NAD+, as NR needs to be converted to NMN before it becomes NAD+.
There are studies that point to the rapid absorption of NMN oral liposomal supplements, which showed a direct increase in NAD+ synthesis [4].
Studies indicate that NMN can assist in the production of NAD+ in various tissues throughout the body, including the pancreas, adipose tissues, skeletal muscle, blood vessels, kidneys, and the heart [4].
It's worth noting that only NR has human studies on bioavailability, while NMN bioavailability has only been observed in animal subjects, and further research is needed to draw a clearer conclusion on which has the higher level of bioavailability in humans.
How Do NMN and NR Become NAD+?
Once NMN or NR are ingested, they undergo several steps to become NAD+.
A specialized enzyme called nicotinamide riboside kinase (NRK) converts NR into NMN.
From this step, NMN turns into NAD+ with the enzyme called mononucleotide adenylyltransferase (NMNAT).
Think of the enzymes that transform NMN or NR into NAD+ as little bakers in a kitchen, working together to bake a cake.
Just as bakers mix together different ingredients like flour, sugar, and eggs to create a cake, the enzymes in our body mix NMN or NR to create NAD+.
The enzymes act like little machines, precisely measuring and transforming the NMN or NR into NAD+, just as bakers precisely measure and mix ingredients to create a delicious cake. The end result is a fully-baked cake, or in the case of our bodies, NAD+ to support various physiological processes by increasing cellular energy production.
NMN vs. NR: Effectiveness
There are studies that prove oral NMN administration and NR supplementation are effective in increasing NAD+ levels in the body [4]. However, no clinical research specifically on humans investigates which compound comes out on top.
Animal studies have suggested that NMN may increase NAD+ levels in some tissues, such as the liver, while NR may be more effective in other tissues, such as muscle [5].
Personal accounts of older people using NMN and NR supplements have reported positive effects such as increased energy levels, improved cognitive function, and even notice changes in fine lines and wrinkles to make them look younger.
When we're talking about cellular energy, it's about giving the cells enough NAD+ so that they can perform their basic (yet very important) functions.
But if your body already has sufficient NAD+ levels, taking more NAD+ isn't going to make you superhuman. It's like adding grease to a wheel that's already well-lubricated. NR and NMN supplements are best suited for middle-aged to older adults.
Even though you may hear lots of the positive effects of these anti-aging supplements, it's important to conduct your research and speak to a healthcare professional before integrating a new supplement into your long-term routine.
Studies conducted so far suggest that both NMN and NR supplements are safe for most healthy adults.
And while both NR and NMN and safe to use, there are some side effects associated with them which may include: adverse effects on the liver (in high doses), gastrointestinal upset (nausea, diarrhea, abdominal discomfort), and in some rare cases, people may have an allergic reaction to the ingredients in the supplements.
These supplements also shouldn't be considered a band-aid fix to a healthy lifestyle that considers a balanced diet, regular exercise, and stress management.
Should I Choose Nicotinamide Riboside or NMN?
Research shows that both NMN and NR effectively increase NAD+ levels as precursor compounds while maintaining a favorable safety profile.
Because NAD+ is a coenzyme needed for nearly all cellular functions, it's believed that increasing NAD+ levels can help slow down age-associated physiological decline.
There isn't any scientific literature comparing NMN and NR side-by-side in humans, so it seems that the choice comes down to personal preference, as they both accomplish very similar things.
Resources:
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Cantó, C., Menzies, K. J., & Auwerx, J. (2015). NAD+ metabolism and the control of energy homeostasis: a balancing act between mitochondria and the nucleus. Cell metabolism, 22(1), 31-53.
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Conze, D., Brenner, C., & Kruger, C. L. (2019). Safety and metabolism of long-term administration of NIAGEN (nicotinamide riboside chloride) in a randomized, double-blind, placebo-controlled clinical trial of healthy overweight adults. Scientific reports, 9(1), 1-13.
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Irie, J., Inagaki, E., Fujita, M., Nakaya, H., Mitsuishi, M., Yamaguchi, S., ... & Itoh, H. (2020). Effect of oral administration of nicotinamide mononucleotide on clinical parameters and nicotinamide metabolite levels in healthy Japanese men. Endocrine journal, 67(2), 153-160.
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Yoshino, J., Baur, J. A., & Imai, S. I. (2018). NAD+ intermediates: the biology and therapeutic potential of NMN and NR. Cell metabolism, 27(3), 513-528.
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Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., ... & Auwerx, J. (2012). The NAD+ precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell metabolism, 15(6), 838-847.
