NAD+ (nicotinamide adenine dinucleotide) is more than just another buzzy wellness trend; it’s been shown to be a potentially powerful molecule for mitochondrial health, helping to keep your cells healthy and energized. And while NAD+ supplements have become wildly popular at health destinations like The Vitamin Shoppe, you can also find a variety of NAD+ precursors—NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside), specifically—that support your body’s own production of NAD+.
So, what are the main differences between NAD+, NMN, and NR, and which one is right for you? Let’s explore.
- ABOUT OUR EXPERTS: Dr. Josh Axe, is a certified doctor of natural medicine and clinical nutritionist. Alena Kozlova, Ph.D., is a neuroscience and longevity expert.
What Is NAD+?
NAD+ is a coenzyme found in every cell in your body. A coenzyme is a small “helper molecule” that your body uses to make chemical reactions happen.
One of NAD+’s main jobs is to help turn the food you eat into energy. Dr. Josh Axe, certified doctor of natural medicine and clinical nutritionist, says you can think of NAD+ much like fuel for your cells, since it powers essential functions like repairing DNA, keeping your metabolism running, and protecting against aging.
NAD+ is involved in:
- Cellular energy production (ATP)
- Mitochondrial function
- DNA repair
- Healthy aging and longevity
- Gene expression and circadian rhythm regulation
“Studies have linked the use of NAD+-boosting supplements with healthy aging benefits, such as improved mental clarity and alertness, enhanced athletic performance and muscle function, and better protection against certain age-related conditions like heart and neurological problems, as well as skin aging,” says Axe.
Read More: The Surprising Food That Supports Heart Health
Unfortunately, NAD+ levels naturally decline as you age, starting in your late 20s. Lower levels are linked to fatigue, slower metabolism, cognitive decline, and a higher risk of age-related diseases, adds Axe.
That’s where NAD+ supplements and precursors like NMN and NR come in.
While it may seem obvious to supplement directly with NAD+ to replenish your NAD+ levels, taking NMN or NR can serve as smart alternatives, since our bodies may not absorb NAD+ as efficiently in oral form, according to Alena Kozlova, Ph.D. a neuroscience and longevity expert.
NMN vs. NR
While NMN and NR have similar roles, they work somewhat differently, and it’s best to have enough of both.
NR
NR is a form of vitamin B3, and it was discovered earlier than NMN. Some key facts to consider:
- Found in trace amounts in milk and some fruits
- Once inside the cell, NR is converted into NMN, which is then used to produce NAD+
- Supports energy metabolism by fueling cellular processes in mitochondria
- Backed by human clinical trials showing it can help increase NAD+ levels in blood
- Easier to absorb orally than NAD+ itself due to its smaller molecular structure
- Often used in supplement form (like Niagen®)
NMN
NMN is also a form of vitamin B3, but it’s one step closer to NAD+ in the metabolic pathway. Some key facts to consider:
- Found naturally in small amounts in foods like broccoli, edamame, and avocado
- Slightly larger molecule than NR
- May act more quickly in some tissues, like muscle
- Recent research suggests it may have unique benefits for muscular and metabolic health, especially in older adults, with a potential role in maintaining healthy insulin response.
How They Compare: NMN vs. NR vs. NAD+
NAD+ is the final product your body needs for cellular energy and repair. The goal of taking NAD+ precursors is to raise NAD+ levels in your body, since this has widespread benefits for healthy aging, recovery, and performance, says Kozlova.
So, which one is right for you: NAD+, NMN, or NR? Here’s how to think about it:
- If you want to supplement straight from the source: Try NAD+, but know that oral absorption may not be as efficient as NMN or NR. (Codeage Liposomal NAD+ addresses the absorption challenge with liposomal delivery systems, increasing cellular uptake and product efficacy.)
- If you want proven bioavailability: Start with NR. It’s well-researched and shown to boost NAD+ in clinical trials.
- If you’re mainly focused on metabolic or muscular health: NMN might offer more direct effects, especially as emerging studies show strong tissue-specific uptake.
Read More: 6 Signs You’re Not Absorbing Nutrients Well—And What To Do About It
General Dosage Guidelines
NAD+: A dose of 100 to 300 milligrams daily is effective for most people. Start on the lower end and consult a healthcare provider before upping your dose.
NR: Most studies use 250–500 mg per day. This range has been shown to safely raise NAD+ levels in humans.
NMN: Common doses range from 250–600 mg per day, though some protocols go higher (up to 900 mg) in research settings.
Tips for Supplementing Wisely
Take your supplements in the morning, as they can potentially help boost cellular energy and assist in turning nutrients from food into “fuel.”
Read More: 6 Nutrients Your Body Needs For Energy
Be consistent for the best results, and take steps to protect your natural supply of NAD+ via a healthy lifestyle. According to Axe, this includes:
- Consuming high-protein foods and plenty of antioxidants, which help fight oxidative stress and support tissue repair
- Exercising regularly
- Incorporating intermittent fasting into your routine, if appropriate
- Avoiding high alcohol intake and smoking, which takes a toll on cellular health
- Quality sleep (7-9 hours per night)
- Stress management