NMN vs NR: Which NAD+ Precursor Should You Take?

There are differences between the two most popular NAD+ precursors. Learn the distinctions and what supplementing with each—or both—of them can do for you. 

 

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Key Takeaways:

• NMN and NR are both precursors to NAD+, but NMN is one step closer.

• Both precursors safely and effectively increase NAD+ levels when taken as a supplement.

• Different tissues and organs (including your microbiome) may prefer one precursor over the other.

• While there are many clinical trials examining the benefits of NMN or NR, to date, there are none that directly compare the two.

 

Related Products:

• Basis: contains NR and pterostilbene, which work together to support cellular aging and healthy DNA by increasing NAD+ levels and activating SIRT1.

• Signal: contains NMN, honokiol, and viniferin. These ingredients work together to support metabolic aging and mitochondrial function by increasing NAD+ and activating SIRT3.

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If you’re reading this, you know how important NAD+ is to your day-to-day life: your cells need it to function. This critical coenzyme is found in every cell in your body and is involved in hundreds of metabolic processes like cellular energy and mitochondrial health. The thing is, it declines as you age!

Good thing science has discovered a few different precursors we can take to increase NAD+ (nicotinamide adenine dinucleotide). Precursors are molecules that turn into NAD+ in the body, making them the most effective way to raise our levels.

You can't just take NAD+ itself, as it won't enter your cells and do its job. Smaller precursors can enter the cell and are converted into NAD+ by natural, cellular processes. If you're weighing the two leading NAD+ supplements, here's how they compare.

NMN vs NR at a glance

Before the details, here's the short version of how the two precursors line up.

 

Precursors: How to help your cells make more NAD+

So let’s talk about those precursors. You may have heard about a few different ones. Of these, the most efficient precursors (ones that take the least amount of energy to convert to NAD+) are nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN). Both of these precursors have been shown to effectively increase NAD+ levels in the body when taken in supplement form. So, which one should you take, and why?

It turns out the short answer may be: both. Here’s why.

The difference between NMN and NR

Nicotinamide riboside (NR) is often regarded as a highly efficient precursor to NAD+, but its cousin molecule nicotinamide mononucleotide (NMN) is raising eyebrows as the new kid on the block.

NMN and NR are structurally very similar except for a phosphate group on NMN which makes this precursor larger than NR. Historically, researchers believed that because of its size, NMN first had to transform into NR before it could enter cells. However, new research in mice now shows that certain tissues express a transporter called Slc12a8 that helps NMN (but not NR) enter the cells intact where it can then be converted to NAD+. The results from this study suggest that different tissues (or parts of your body) may have a preference for NMN or NR. 

When it comes to being converted to NAD+ in the body, NMN is one step "closer" in the process. Synthesis of NAD+ by the cell involves a series of reaction steps–think "assembly line." Different precursors enter at different stages of the assembly line. NMN is the last precursor product in the assembly line before being turned into NAD+. NR enters the production line just before NMN, so NMN is one step closer to the final product.

If NMN is the most direct route to NAD+, you'd think this means just go with NMN, right? That doesn't always hold true.

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Different parts of the body might prefer either NMN or NR!

NR and NMN can be interchangeable—some of the time. When it comes to what type of cell you're trying to raise NAD+ in, though, the story gets more complex.

There are 200 different kinds of cells in the body, from stem to skin to immune cells, and some of them behave differently when it comes to the uptake and utilization of precursors. For example, it's been shown that NMN cannot get into liver cells without first transitioning to NR, in a role reversal of what we explained above. Yes, the conveyor belt in the NAD+ assembly line can change direction sometimes!

Furthermore, research has shown that certain parts of the body show a "preference" for one over the other because of the presence of transporter molecules specific to that precursor. Transporters are like gates in the cell membrane that allow specific molecules to enter the cell. Both NMN and NR have distinct transporters, and the gut, for example, has more transporter molecules for NMN than it does for NR. The gut may indeed be "looking" for NMN, likely from diet and food intake, or possibly even the gut microbiome.

The gut microbiome consists of 300-500 different species of bacteria, each of which requires NAD+ to survive, just like human cells. It's interesting to note that different species of bacteria express different metabolic pathways for NAD+. While studies are beginning to suggest that supplementing with either NR or NMN is beneficial for our gut microbiome, more studies will be needed to determine if there are differences between the two precursors.

Why we need NR and NMN

So you might be wondering: Why should I care? What does it matter that these molecules get into the cell a certain way and how do they do it?

NR and NMN are both beneficial because they elevate levels of NAD+, which decline with age. NAD+ is vital to cellular metabolism (turning nutrients into cellular energy) maintaining DNA health, activating sirtuins, and hundreds of other metabolic processes.

We all get NAD+ in our bodies thanks to our diet, by consuming foods with NAD+ precursors in them. While NR and NMN can be found in trace amounts in various foods, though, one can't eat enough of anything to significantly boost NAD+ levels. As a result, supplementing with an NAD+ precursor can help mitigate the decline. Studies in both humans and animal models provide evidence for various health benefits of supplementation with NR or NMN.

What the human research shows

Comparing the efficacy of NR and NMN is, for now, somewhat of a moot point because the two molecules have never been studied side by side in humans. To date, both have been shown to effectively increase NAD+ levels in humans and are safe for consumption.

There is a growing number of completed and ongoing human clinical trials studying the effects of NR or NMN on specific aspects of human physiology or performance. For example, NMN supplementation appeared to support healthy insulin sensitivity in muscle and improve aerobic capacity in two different studies. NR supplementation has recently been shown to increase NAD+ levels in the brain and decrease levels of inflammatory cytokines in the central nervous system in another study. 

These studies are based on varying dosages and are limited to specific cohort types and therefore need confirmation in larger, broader trials. However, these initial findings provide compelling evidence for various health benefits of NAD+ precursor supplementation. More studies will be needed to determine if their benefits differ by tissue type.

What can you do with this information today? We know from human studies, including our own clinical trial, that it's possible to increase NAD+ levels by up to 40 percent, safely and sustainably, with NR or NMN. We also know that a clear association exists between NAD+ abundance and healthy aging.

In a paper published in the journal Nature Aging, Janssens and colleagues profiled metabolites in the muscle tissue of younger and older adults and found that NAD+ was one of the most depleted metabolites in older adults—in line with results from preclinical studies. Remarkably, the lower NAD+ level was even more pronounced in physically impaired older individuals, while NAD+ levels in exercise-trained older adults were closer to those of young adults. These results confirm that there is not only a correlation between NAD+ levels and age, but that elevated levels of NAD+ are linked to healthier aging.

How much NMN or NR should you take?

Research doses vary widely, and there's no single agreed-upon amount for either precursor. The practical starting point is the serving size on a well-formulated product.

Basis pairs NR with pterostilbene, taken as two capsules each morning. Signal delivers 250 mg of NMN alongside a SIRT3 Activation Complex, also two capsules each morning. Both are third-party tested and NSF Certified for Sport.

If you're new to NAD+ support, begin with the label serving and stay consistent, since sustained intake is what keeps NAD+ elevated. Talk with your physician before adding any supplement, especially if you're pregnant, nursing, or managing a health condition.

Can you take NMN and NR together?

Because of the possibility that different types of cells and tissues "prefer" different precursors, it's a great idea to take both to ensure that you can raise NAD+ in different cell types. Alternatively, you may want to try each separately to see which is a better fit for you and your unique lifestyle. Completed and ongoing human clinical trials on NR and NMN show promising results for each precursor—none yet which compares the two directly.

Our products Basis and Signal each contain an NAD+ precursor combined with key ingredients designed to activate distinct sirtuins and target different aspects of aging.

Basis contains NR and pterostilbene, which work together to support cellular aging and healthy DNA by increasing NAD+ levels and activating SIRT1. Signal contains NMN, honokiol, and viniferin. These ingredients work synergistically to support metabolic aging and mitochondrial function by increasing NAD+ and activating SIRT3.

NAD+ vs NMN vs NR: the coenzyme and its precursors

It helps to separate NAD+ itself from its precursors, since "NAD vs NMN" is a common point of confusion. NAD+ is the coenzyme your cells actually use. You can't meaningfully raise it by swallowing NAD+ directly, because the molecule is too large to enter cells intact, which is why clinics offer it by IV.

Precursors solve that problem. They're smaller molecules that slip into the cell and get built into NAD+ through your own biosynthesis pathway. NR and NMN are the two most efficient of the known precursors.

So the real decision is which precursor to use, or whether to use both. For a fuller picture of the coenzyme itself, see what NAD+ is and why it matters.

Buy Basis

 

 

Frequently asked questions

Which is better, NR or NMN?

Neither is clearly better. Both raise NAD+ effectively in humans, and no head-to-head trial has compared them. Early research suggests different tissues may favor one over the other, which is why many people take both.

Is it safe to take NR and NMN together?

Yes. Both are well tolerated in human studies, and taking them together is a common way to support NAD+ across more cell types. As with any supplement, check with your physician if you have a health condition.

Is there a downside to taking NMN?

NMN is generally well tolerated in studies to date. Research doses vary, long-term data is still accumulating, and quality differs between products, so third-party testing matters. Speak with your physician before starting.

What foods contain NMN?

NMN occurs in trace amounts in foods like edamame, broccoli, and avocado. The quantities are far too small to raise NAD+ meaningfully, which is where supplementation comes in.

Which is better to take, NAD or NMN?

You can't effectively supplement NAD+ by mouth, since it doesn't enter cells well. NMN is a precursor your cells convert into NAD+, which makes it the practical way to raise NAD+ levels through a supplement.

Why both precursors have a role

As for the debate about which NAD+ precursor reigns supreme? We believe NR and NMN both have important functions that only time and good research will reveal. Stay tuned for more information as the science of NR and NMN continues to unfold.

So which one should I take?

Because of the possibility that different types of cells and tissues “prefer” different precursors, it’s a great idea to take both to ensure that you can raise NAD+ in different cell types. Alternatively, you may want to try each separately to see which is a better fit for you and your unique lifestyle. Completed and ongoing human clinical trials on NR and NMN show promising results for each precursor—none yet which compares the two directly. Visit our Signal and Basis pages to learn more about each product.

 

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