Is it better to take NAD or nicotinamide? An Examination for Nutrition Diet Enthusiasts

October 4, 2025 •

3 min read

Over the years, studies have shown that nicotinamide riboside, a precursor to NAD+, can significantly increase NAD+ levels in the body. But when considering, 'Is it better to take NAD or nicotinamide?', the best choice hinges on a deep understanding of their distinct roles and how the body processes them.

Quick Summary

This article explains the differences between NAD and nicotinamide, examining bioavailability, cost, and potential benefits. It details why oral NAD is poorly absorbed and compares it to more effective precursors like nicotinamide, NMN, and NR.

Key Points

Oral Absorption: Direct oral NAD+ is poorly absorbed and ineffective for boosting systemic levels, whereas smaller precursors like nicotinamide are absorbed efficiently.
Cost-Effectiveness: Nicotinamide is a much more affordable and widely available supplement, offering a cost-effective way to support NAD+ synthesis compared to expensive direct NAD+ IV treatments or newer precursors.
Specific Benefits: Nicotinamide has established benefits for skin health, including reducing inflammation and repairing DNA damage, in addition to supporting NAD+ production.
Advanced Precursors: NMN and NR are advanced precursors that can offer a more potent and direct boost to NAD+ levels than basic nicotinamide, but they are significantly more expensive and have less long-term safety data.
Personalized Approach: The best choice between these supplements depends on your health goals, budget, and risk tolerance, with consultation from a healthcare provider being the recommended first step.

Understanding NAD and Nicotinamide: The Fundamental Differences

To understand whether to take NAD or nicotinamide, it's essential to first grasp what each substance is. Nicotinamide adenine dinucleotide, or NAD+, is a vital coenzyme present in every cell of the body. It plays a critical role in metabolic processes, turning food into cellular energy, repairing DNA, and maintaining cellular health. Our natural levels of NAD+ decline with age, which is why supplementing has become a popular strategy for longevity.

Nicotinamide, also known as niacinamide, is a form of vitamin B3. Unlike NAD+, it is a precursor, meaning the body converts it into NAD+ through a metabolic process known as the salvage pathway. This distinction—a precursor versus the coenzyme itself—is the core of the supplement debate.

The Problem with Direct Oral NAD Supplementation

While supplementing with the active coenzyme sounds logical, there's a significant drawback: oral NAD+ is poorly absorbed. Its large molecular structure makes it difficult for the molecule to pass through the digestive system and enter cells effectively. Consequently, much of an oral NAD+ supplement is broken down before it can be used, limiting its effectiveness for boosting systemic levels. For this reason, direct NAD+ is rarely sold in oral capsule form and is instead administered via costly intravenous (IV) drips, which bypass the digestive system entirely.

The Advantages of Nicotinamide

In contrast to direct NAD+ supplements, nicotinamide offers several key advantages as a precursor. As a much smaller molecule, it is well-absorbed orally and effectively used by the body to produce NAD+ via the salvage pathway. Furthermore, nicotinamide has a long history of safe use and is more affordable than other options.

Beyond its role in boosting NAD+ levels, nicotinamide offers unique, well-researched benefits, particularly for skin health. It can help build proteins in the skin, improve skin hydration, reduce inflammation, and minimize the appearance of pores. Research has also shown potential benefits for protecting against UV damage and preventing certain types of skin lesions in high-risk individuals.

Advanced NAD+ Precursors: NMN and NR

For those seeking more potent NAD+ boosting than basic nicotinamide, two other precursors, nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR), are available. Both NMN and NR convert to NAD+ more directly than nicotinamide. NMN is just one step away from forming NAD+ and has been shown to be absorbed quickly. NR is another widely researched precursor with demonstrated efficacy in raising NAD+ levels. However, these advanced precursors are significantly more expensive than nicotinamide, and long-term human safety data is still accumulating. Some experts also theorize that different cells might prefer different precursors, or that a combination may be most effective.

Comparison Table: NAD vs. Nicotinamide vs. Precursors


Feature	Oral NAD+	Nicotinamide	Nicotinamide Mononucleotide (NMN)	Nicotinamide Riboside (NR)
Oral Bioavailability	Poor, due to large molecule size	Good, small molecule	High, uses specific transporter	Good
Mechanism	The active coenzyme, but poorly delivered orally	Recycled precursor, converts to NAD+	Advanced precursor, converts directly to NAD+	Advanced precursor, converts directly to NAD+
Cost	Not typically available orally; IV is expensive	Low	High	High
Research	Limited research on oral efficacy	Extensive research, especially for skin health	Promising preclinical research, growing human trials	Extensive human trials, GRAS status
Benefits	Primarily via IV (cellular energy, anti-aging)	Wide-ranging (skin, DNA repair, NAD+)	Anti-aging, energy, metabolic health	Anti-aging, energy, heart health
Side Effects	Not applicable orally; IV has documented side effects	Mild, dose-dependent side effects (GI, headache)	Mild, dose-dependent side effects (fatigue, headache)	Mild, dose-dependent side effects (GI, fatigue)

Conclusion: Making the Best Choice for You

When evaluating, 'Is it better to take NAD or nicotinamide?', the consensus points towards the precursor. Direct oral NAD+ supplements are largely ineffective due to poor absorption, with expensive IV therapy being the only reliably effective route for direct administration. Nicotinamide offers a safe, affordable, and well-researched way to support your body's natural NAD+ production, with added benefits for skin health. For those looking for a potentially more potent boost and willing to invest more, advanced precursors like NMN and NR are viable alternatives supported by a growing body of research. Ultimately, the best choice depends on your personal health goals, budget, and risk tolerance. As with any supplement, consulting a healthcare professional is recommended to determine the best approach for your individual needs. [For more detailed information on supplement comparisons, consult a healthcare professional.]

Frequently Asked Questions

Oral NAD+ is not recommended because the molecule is too large to be effectively absorbed through the digestive tract. It is typically broken down before it can reach the cells, making it a poorly bioavailable and inefficient supplement choice.

No, while both are forms of vitamin B3, they are not the same. Nicotinamide, or niacinamide, does not cause the 'flushing' side effect associated with high doses of nicotinic acid (niacin).

A NAD+ precursor is a compound that the body can convert into the coenzyme NAD+. Common examples include nicotinamide, nicotinamide mononucleotide (NMN), and nicotinamide riboside (NR).

NMN and NR are often considered more direct and efficient precursors than basic nicotinamide for boosting NAD+ levels. However, they are also significantly more expensive, and more research is needed to fully establish their long-term safety and superiority over nicotinamide.

Nicotinamide is generally well-tolerated, but high oral doses can lead to side effects such as nausea, headaches, dizziness, and stomach discomfort. High doses can also increase liver enzymes in some cases.

Consider your budget, health goals, and tolerance. Nicotinamide is a cost-effective and well-researched starting point, especially for skin benefits. For more targeted anti-aging effects, discuss newer precursors like NMN or NR with a healthcare professional, acknowledging their higher cost and ongoing research.

Yes, NAD+ levels can be supported through lifestyle choices. A balanced diet rich in B vitamins, regular exercise, and practices like intermittent fasting have been shown to help boost NAD+ levels naturally.