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NR, NMN or NAD? Which One Should You Take?

There are so many NAD+ boosting supplements out there, and for good reason. This truly is a compound that the body requires for various processes and since our NAD+ levels decline as we age, it makes sense that people want to keep their levels at an adequate state to potentially stay healthier for longer.

The thing is, though, there are various compounds you can take as a supplement to boost your NAD+ levels so it can be confusing which one to take.

This article will cover the main two, NMN and NR, as well as taking a direct NAD+ supplement, which some brands are launching (we don’t recommend taking these but more on that below).

Jump there now:

• What is the Difference Between NR and NAD and NMN?
• Is it Better to Take NAD or NMN?
• Which is Better, NR or NMN?
• Is it OK to Take NMN and NR Together?
• Why Does David Sinclair Take NMN Instead of NR?
• What Form of NMN is Best?

What is the Difference Between NR and NAD and NMN?

NAD+, or nicotinamide adenine dinucleotide, is a molecule our body needs for key functions, including metabolism, DNA repair, immune function and cell division.

As we age, our NAD+ levels decline, so many people are looking to maintain these levels to keep their body functioning optimally for as long as possible. The thing is, NAD+ is too large of a molecule to be absorbed into the body, so there’s really no point in taking direct NAD+ molecules as a supplement.

That’s where NAD+ precursors come in, which are molecules that the body uses to make NAD+, with the most popular being NMN, nicotinamide mononucleotide, and NR, nicotinamide riboside. Taking NAD+ precursors is the best way to effectively raise our levels.

The difference between NMN and NR is not large, the main being that NMN is one step closer to NAD+. Think of it like NR ? NMN ? NAD+. There are more in the chain, but NMN is the direct precursor to NAD+, with precursors like niacin, NAM and NR converted to NMN which is then turned into NAD+.

Further Reading: All About the Benefits of NAD+ For Longevity

Is it Better to Take NAD or NMN?

You may have seen that some brands are launching direct NAD molecule supplements, which aren’t optimal for people to take.

As we mentioned, NAD+’s molecular weight is too big to be absorbed into the human body, so, in terms of NMN vs NAD+, taking NMN and NR will always have a better efficacy than taking NAD+.

We fear some brands are taking advantage of the NAD+ hype and are selling this to uninformed consumers.

Which is Better, NR or NMN?

So, is NR or NMN better?

It’s important to note that certain tissues and organs, such as your gut, may prefer one of the other. This means that one will raise NAD+ levels in various cells better than the other. For example, NMN cannot get into liver cells without first turning back into NR, whereas the gut prefers NMN, however, NMN has a special transporter (SLC12A8) that allows it to enter cells directly and quickly, making it more effective than NR.

NR nor NMN causes flushing that niacin often causes, and both activate sirtuins.

So, NMN or NR? Keep in mind that currently, no clinical trials directly compare NR vs NMN, they mainly examine their individual benefits. That being said, since NMN is the direct precursor to NAD+, meaning NR has to be converted into NMN before it’s converted into NAD+, with the body often using a lot of the NR before it can even be converted. NMN also has a higher absorption than NR.

What’s more, NMN can be stored at room temperature for two years, whereas NR needs to be stored at around 2 to 8℃ for long-term storage, otherwise, it degrades quickly, and you will be hard-pressed to find a brand that has this temperature-controlled storage for their supplements, unless they ship it in refrigerated boxes or you find them in a refrigerator.

Also, NMN improves physical performance and endurance, while studies show NR does not, and, further, NMN has shown promise in treating conditions like Alzheimer’s and Friedreich’s Ataxia in animal studies, where NR has not been as effective.

NMN supplements also come in various forms (powder, tablets, capsules, sprays) and from numerous brands, while NR supplements are limited to a few brands.

For these reasons, NMN may be the better supplement for you.

One caveat, though. Depending on where you live, you might not be able to access NMN supplements as a dietary supplement due to the FDA and other government agencies investigating it for its potential benefits as a drug. In this case, NR might be best for you. If you can purchase NMN, though, this might be for you.

Is it OK to Take NMN and NR Together?

You can take a combined NMN and NR supplement or take them as individual supplements together. There aren’t any studies on taking them together, so no side effects are yet known, however, since their effects are more or less the same, there might not be that much of a benefit of taking both.

Why Does David Sinclair Take NMN Instead of NR?

Longevity expert, Dr. David Sinclair has commonly talked about how he takes an NMN supplement. He takes quite a large dosage each day (1g), with studies showing benefits at much lower dosages, even as little as 250mg a day.

We assume since he takes NMN instead of NR that he thinks NMN is the better precursor, which we at Xandro recommend, too. Other than what we mentioned above, many NR studies are outdated and there are more NMN studies being conducted worldwide than NR.

Bryan Johnson alternates taking NMN and NR, while Andrew Huberman takes both.

Further Reading: Supplement Stack of David Sinclair

What Form of NMN is Best?

So, now that you’re aware of the differences and which is the best to take, are you on the lookout for an NMN supplement?

Here are the different types of NMN supplements:

NMN supplements come in various forms, each with unique benefits:

• Powder: Affordable and flexible, simply mix it into water, smoothies or yoghurt.
• Sublingual NMN: Dissolves under the tongue for a quick energy boost and efficient absorption.
• Intranasal Spray: Fast delivery to the brain, but less common.
• Capsule: Stable and provides consistent NMN levels in the body.
• Tablet: Slower release, sustaining NAD+ levels longer with fewer doses needed.
• Lozenge: Quickly absorbed in the mouth, bypassing the digestive system for fast effects.

The form of NMN affects how much reaches your bloodstream. Sublingual and gastric-resistant capsules are generally more effective than oral powder or standard capsules due to bypassing the liver's first-pass effect. This allows for potentially lower doses with the same benefits. While liposomal NMN capsules might offer long-term benefits, liquid forms are less stable and potentially less effective.

End Note

So, the form of NMN supplement you take depends on what’s available to you and how you prefer to take it for your daily routine.

Xandro Lab has two forms of NMN available, Pure NMN Powder and Pure NMN Capsules, so check out each and their reviews to see which suits you! You can also learn more about NMN in our research and blog pages.

Keep yourself updated and informed about the supplements you put in your body. Happy biohacking!