What's the best NAD Plus to take?

NAD+ levels naturally decline with age, dropping significantly by middle age and beyond, which is why boosting them has become a key focus in wellness. For those wondering what's the best NAD Plus to take, the answer hinges on understanding the different precursors and their unique pathways to cellular health.

Quick Summary

This guide explores the key differences between the primary NAD+ precursors, NMN and NR, to help you determine the most effective option. We evaluate their absorption, cost, and specific benefits, alongside other important considerations like safety and supporting ingredients.

Key Points

• NMN vs. NR: Both NMN and NR are effective precursors for boosting NAD+ levels, but NMN is one metabolic step closer to NAD+, potentially offering a more direct path.

• Oral Absorption: Precursor supplements like NMN and NR are effective because NAD+ itself is poorly absorbed orally due to its large size and instability.

• Purity is Paramount: Due to limited regulation, selecting a supplement with third-party testing (e.g., COA) is critical to ensure you get a pure, high-quality product without contaminants.

• Consider Your Goals: NMN may be favored for energy and metabolic function, while NR has more extensive research on brain health benefits, helping to inform your decision.

• Monitor Side Effects: Most users tolerate NMN and NR well, but mild side effects like headaches or digestive upset can occur, particularly when starting a new regimen.

• Combine for Synergy: Pairing a precursor with complementary ingredients like TMG (a methyl donor) or Resveratrol (an antioxidant) can enhance and support the NAD+ boosting process.

• Seek Medical Advice: It's essential to consult a healthcare professional before beginning a NAD+ supplement, especially if you have underlying health issues or take other medications.

Understanding NAD+ and Why Precursors Are Necessary

Nicotinamide adenine dinucleotide, or NAD+, is a vital coenzyme found in every cell of the body. It is critical for over 500 enzymatic reactions, including those involved in metabolism, DNA repair, and energy production. A natural consequence of aging is a decline in NAD+ levels, which contributes to many age-related health issues.

While the logical step might seem to be supplementing with direct NAD+, this approach is ineffective for several reasons. The NAD+ molecule is too large to be efficiently absorbed orally and is unstable when exposed to light, heat, and water. Instead, the most effective method is to supplement with smaller, more stable precursor molecules that the body can convert into NAD+ within the cells.

The two most prominent NAD+ precursors are Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR). Both offer a viable route to increasing cellular NAD+, but they differ in key ways that influence which is the best choice for you.

NMN vs. NR: A Head-to-Head Comparison

The Metabolic Pathway

One of the main distinctions between NMN and NR lies in their metabolic pathways. NMN is just one enzymatic step away from becoming NAD+ in the salvage pathway, which recycles nicotinamide (a form of vitamin B3) into NAD+. NR, on the other hand, must first be converted into NMN before it can be used to synthesize NAD+. This makes NMN the more direct and, some argue, more efficient precursor.

Absorption and Bioavailability

For years, it was thought that NMN was too large to be absorbed directly into cells and had to first convert to NR. However, the 2019 discovery of a specific NMN transporter, Slc12a8, in the gut of mice changed this understanding. This transporter allows NMN to enter cells more directly. While more human studies are needed, this suggests NMN may have a highly efficient absorption mechanism. NR is also well-studied and has demonstrated high bioavailability in human trials, effectively raising NAD+ levels.

Scientific Backing and Benefits

Both precursors are backed by scientific research, though NR has a longer history of human trials. Recent research has shown promising results for both:

• NMN: Studies have demonstrated improved muscle strength, endurance, and metabolic function, particularly in older adults. It may also have unique benefits for skin health and DNA repair.
• NR: Research suggests NR can support brain health and improve biomarkers associated with neurodegenerative diseases. It has also shown benefits for heart health and reducing inflammation.

Cost and Availability

Generally, NR has been less expensive and more widely available than NMN, partly due to the manufacturing process. However, prices for NMN have become more competitive as production has scaled up. For budget-conscious consumers, NR can still be a more affordable entry point.

Comparison of NMN and NR

Feature	Nicotinamide Mononucleotide (NMN)	Nicotinamide Riboside (NR)
Metabolic Step to NAD+	One step closer and more direct pathway.	One step further, must convert to NMN first.
Absorption	Evidence of direct absorption via the Slc12a8 transporter.	Well-studied and proven to absorb effectively in humans.
Cost	Historically higher, but prices are more competitive now.	Often more affordable, especially with bulk purchases.
Benefits	Strong evidence for muscle function, metabolism, and endurance.	Good evidence for brain health, inflammation, and heart function.
Research	Growing body of human studies, many with positive results.	Longer history of human clinical trials.
Stability	Generally considered stable during digestion.	Also very stable for oral intake.

Factors to Consider When Choosing

Purity and Third-Party Testing

Given that the supplement industry is not heavily regulated, sourcing a high-quality product is paramount. Look for brands that provide a Certificate of Analysis (COA) from an independent, third-party lab. This verifies that the product contains the stated amount of active ingredient and is free from contaminants. Reputable brands often make this information readily available on their websites.

Delivery Methods

Most clinical studies on NMN and NR have used standard capsules, which are a safe and reliable delivery method. However, some companies offer alternative forms, each with its own pros and cons:

• Sublingual Powders/Tablets: Absorbed under the tongue, bypassing the digestive system for potentially faster uptake. However, robust scientific data on dosing for this method is limited.
• Liposomal Formulations: Encapsulate the precursor in a fat-based layer to potentially improve absorption. While promising, independent research is still lacking to confirm its superiority over standard capsules.

Supporting Ingredients

Some formulations combine NAD+ precursors with other compounds to maximize benefits. Common additions include:

• Resveratrol: An antioxidant that may activate sirtuins, enzymes that use NAD+ to regulate cellular health and longevity pathways.
• TMG (Trimethylglycine): A methyl donor that is important for the metabolic processes fueled by NAD+ production. Some formulas include it to prevent methylation disruption, a potential side effect of NMN and NR metabolism.

Dosage and Individual Response

The optimal dosage can vary, but most clinical trials use doses between 250 mg and 1,000 mg per day. Beginners may want to start at a lower dose to assess tolerance. Consistency is key for most benefits to appear.

Conclusion: Making the Right Choice for Your Needs

Ultimately, there is no single "best" NAD+ supplement; the right choice depends on your specific goals and preferences. Both NMN and NR are effective precursors for boosting NAD+ levels and supporting cellular health. NMN offers a slightly more direct metabolic pathway and has strong data supporting physical and metabolic improvements. NR has a longer history of human studies and may offer more targeted brain health benefits.

For those prioritizing efficiency and a direct pathway, NMN is often the preferred choice. For others, NR's extensive research and potentially lower cost make it an excellent option. Some individuals even choose to take a combination of both to maximize coverage across different tissues. Regardless of the precursor, the most important steps are to select a product from a reputable brand with third-party testing and to consult a healthcare professional before starting any new supplement regimen. By doing so, you can confidently choose the NAD+ supplement best suited for your journey toward improved cellular vitality and healthy aging.

Potential Side Effects and Safety Considerations

While generally well-tolerated, some individuals may experience mild side effects from NAD+ precursor supplementation, especially when starting a new regimen. Common side effects can include:

• Headaches
• Nausea and stomach discomfort
• Diarrhea
• Fatigue or muscle cramps

These symptoms are typically mild and resolve as the body adjusts. It is important to note that NMN had a regulatory issue in the US market, but it has not been flagged for safety concerns. Long-term safety data for both NMN and NR is still being gathered from ongoing research. High doses of other forms of vitamin B3, such as niacin, can cause more severe side effects like flushing and liver issues, so it is important not to confuse precursors with these other B3 forms.

How to Get Started

1. Define Your Goals: Are you targeting energy, brain function, or general anti-aging? Your primary goal can help guide your choice between NMN or NR.
2. Research Brands: Look for companies known for purity and transparency. Check for third-party testing verification.
3. Choose a Delivery Method: Decide between standard capsules, powders, or liposomal options based on your preference for convenience and absorption.
4. Start Low and Go Slow: If you are new to NAD+ boosters, begin with a conservative dose and observe your body's response. You can then gradually increase the dosage as needed.
5. Pair with Healthy Habits: Supplements work best as part of a healthy lifestyle. Incorporate a balanced diet, regular exercise, and good sleep to maximize the benefits.
6. Consult a Professional: Always speak with a healthcare provider before adding a new supplement, especially if you have pre-existing health conditions or take other medications.

Supplementing with NAD+ precursors can be a valuable part of a health and wellness strategy, but diligence in selection and usage is crucial for success.

Visit PubMed for in-depth research on NAD+ and its precursors.

Frequently Asked Questions

Which is more effective, NMN or NR?

Both NMN and NR are effective at raising NAD+ levels. NMN is metabolically one step closer to NAD+, which some research suggests may make it more efficient for certain tissues. NR has a longer history of human trials demonstrating its effectiveness and is highly bioavailable.

Can I take NAD+ directly as a supplement?

Taking NAD+ directly is not recommended. The NAD+ molecule is too large and unstable to be properly absorbed by the body when taken orally. This is why supplements focus on precursors like NMN and NR, which the body can efficiently convert into usable NAD+.

What are the common side effects of NAD+ precursors?

Most people tolerate NAD+ precursors well, but mild and temporary side effects can include headaches, nausea, digestive issues, and fatigue. These effects often diminish as your body adjusts to the supplement.

How can I maximize the benefits of my NAD+ supplement?

To maximize the benefits, pair your supplement with healthy lifestyle habits, including regular exercise, a balanced diet, and sufficient sleep. Some formulations also include complementary ingredients like TMG or Resveratrol to enhance the effects.

Is it safe to take NMN or NR long-term?

Short-term studies on NMN and NR show they are generally safe at recommended doses, with minimal side effects. However, long-term safety data is still limited, so it's best to consult a healthcare provider for ongoing use.

Are there natural food sources of NMN and NR?

Trace amounts of NMN and NR are found in some foods like broccoli, cabbage, and milk. However, the concentration in food is too low to provide the same benefits as supplementation.

Do different delivery methods, like liposomal or sublingual, matter?

While some delivery methods like liposomal and sublingual claim better absorption, most human clinical trials and safety data are based on standard capsules. For consistent dosing and results, capsules are the most reliable option based on current research.