Which is better for raising NAD+: NMN or NR?
NMN and NR raise NAD+ equally well, so the choice between the two probably makes no difference to the end result. Whether that rise in NAD+ actually does anything for your health is far from certain.
NMN and NR raise NAD+ equally well. In a study of 65 participants, both forms increased blood NAD+ levels to a comparable degree after fourteen days. Which of the two you choose therefore makes no difference to the end result.
How this works is more complicated than previously thought. Gut bacteria convert most of the NMN and NR into nicotinic acid. That nicotinic acid is most likely the actual active substance raising NAD+, not the NMN or NR itself. Nicotinamide, a third related compound, does not raise NAD+ in a sustained way after two weeks.
On the label, look for 'NMN (nicotinamide mononucleotide)' or 'NR (nicotinamide riboside)', with the amount in mg per capsule or tablet. Which brand you choose or how high the price is does not matter, as long as the amount is correct. The fact that NAD+ rises does not necessarily mean you will notice any effect. An analysis of 25 studies on NR concludes that few clinically relevant effects have been demonstrated. Effects found in animal studies translate less well to humans. For that reason, we do not recommend NMN or NR purely to raise NAD+: it is too poorly studied whether that rise actually delivers any benefit.
One exception in the studies: people with excess weight aged 45 and older who took 1000 mg NMN per day saw a reduction in weight, diastolic blood pressure and LDL cholesterol after 28 days; muscle strength and insulin sensitivity did not change significantly. If you want to try it for that purpose, 1000 mg NMN per day (as two doses of 500 mg) is the amount used in research, for a minimum of 28 days, but long-term data are lacking. Multiple studies confirm that NMN and NR are well tolerated and that no serious side effects have been reported.
The direct head-to-head comparison between NMN and NR comes from a single study of 65 participants; that is solid enough for an initial conclusion, but too small to rule out subtle differences. The broader question of whether NAD+ supplementation also delivers health benefits rests on multiple analyses of dozens of human studies, which paint a fairly consistent picture of scepticism. The researchers emphasise that effects in humans are noticeably smaller than expected based on animal research, and that the translation to clinically relevant outcomes is still largely missing.
Are NAD+ supplements (NMN/NR) worth it?
NMN and NR demonstrably raise NAD+ in your blood and appear to be safe, but whether you will notice any benefit in muscle strength, heart function or memory has not yet been proven in humans. Note also: NR is authorised in the EU as a supplement; NMN is not (yet).
Does a NAD+ infusion do something that an NMN pill does not?
No study directly compares a NAD+ infusion with an oral NMN pill, so an advantage of the infusion has not been demonstrated. Oral NMN demonstrably raises blood NAD+ levels, but whether you notice any health benefit from this remains unclear for now.
Does NAD+ cause weight gain?
There is no scientific evidence that NAD+ supplements such as NMN or NR cause weight gain. Animal research even suggests the opposite, but this has not yet been confirmed in humans.
What does a NAD supplement do, and does it work in humans?
NAD supplements demonstrably raise NAD levels in your blood, but whether you actually benefit from that remains uncertain. If you want to try it, keep your expectations realistic and choose a dosage with the best available evidence.
What is NAD+ and what does it do in your body?
NAD+ is an indispensable molecule for energy, DNA repair and cell maintenance, and its levels measurably decline with age. Whether that decline can be corrected with supplements, and what benefit that would bring, is a separate question.
What does NAD+ do for your brain?
NAD+ is biologically crucial for your brain and declines with age, but whether supplementation via NMN or other means genuinely protects humans has not yet been convincingly demonstrated. Wait for the results of larger clinical studies before drawing firm conclusions.