Comparison guide
NMN vs NR
Quick answer
NMN and NR are both vitamin B3‑derived precursors the body uses to make NAD+. In human trials, each one reliably raises blood NAD+. Functional outcomes are mixed and depend on dose, duration, and the population studied. There are very few head‑to‑head human comparisons, so “better” depends on your goal, tolerability, and budget. If you choose to supplement, talk with your clinician first.
What they are and how they work
NMN
Nicotinamide mononucleotide is one step away from NAD+. After ingestion, enzymes convert NMN to NAD+, increasing circulating NAD‑related metabolites in human studies.
NR
Nicotinamide riboside is a direct precursor that cells phosphorylate to NMN, then to NAD+. Multiple trials show increased blood or cellular NAD+ with NR in humans.
Bottom line: both feed the same salvage pathway to support NAD+ availability.
NMN vs NR at a glance
| Topic | NMN | NR |
|---|---|---|
| Does it raise NAD+ in humans | Yes, across several RCTs in healthy and older adults. | Yes, across RCTs in healthy, older, and condition‑specific groups. |
| Typical doses used in trials | 250 to 900 mg per day for 8 to 12 weeks; short‑term up to 1250 mg studied for safety. | Commonly 500 mg twice daily for 6 weeks in healthy adults; 1000 to 2000 mg per day in obesity or other trials. |
| Human outcomes beyond NAD+ | Signals for walking speed and sleep quality in older adults; exercise ventilatory threshold improved with training in runners. | Signals for arterial health and six‑minute walk in a PAD trial; no improvement in insulin sensitivity in obese men in one RCT. |
| Short‑term safety in trials | Generally well tolerated; mostly mild GI or headache when reported. | Generally well tolerated; routine labs stable across studies. |
| U.S. regulatory note | As of Sept 29, 2025, FDA clarified NMN is not excluded from the dietary supplement definition. | NR (Niagen) has FDA “no objection” to two NDINs and a GRAS notice for certain food uses. |
What human studies actually show
- NAD+ increases: Both NMN and NR raise blood or cellular NAD+ in randomized trials.
- Physical function: NMN with training increased ventilatory threshold in amateur runners; in older adults, NMN maintained walking speed and improved elements of sleep quality. NR improved six‑minute walk distance versus placebo in a peripheral artery disease trial.
- Metabolism: In a targeted group of postmenopausal women with prediabetes, NMN increased skeletal muscle insulin sensitivity. In obese men, high‑dose NR did not improve insulin sensitivity versus placebo.
- Timing: One 12‑week study in older adults found afternoon NMN dosing produced larger gains in lower‑limb function and less daytime drowsiness than morning dosing.
- Safety: Across typical study durations of 8 to 12 weeks, both compounds were well tolerated with no serious adverse events reported in the cited trials.
Effects are modest on average and vary by baseline health, training status, dose, timing, and length of use.
How to choose for real‑world use
If your priority is aerobic training
NMN has human data showing gains in ventilatory threshold when combined with structured training. If you try it, match the dose and duration used in trials and re‑evaluate after 8 to 12 weeks.
If your priority is vascular metrics
NR has human data in older adults suggesting potential benefit signals for blood pressure and arterial stiffness, and six‑minute walk distance in PAD. Work with your clinician if you have a diagnosis.
If your priority is simplicity
Both raise NAD+. Start with a conservative, trial‑like regimen you tolerate, then reassess. Quality, testing, and label transparency matter more than hype.
Dosing notes from trials
- NMN ranges: 250 to 900 mg per day for 8 to 12 weeks are common; a 4‑week safety study tested 1250 mg per day.
- NR ranges: 500 mg twice daily for 6 weeks in healthy adults is common; 1000 to 2000 mg per day used in obesity and other trials.
- Timing: Once daily is typical for NMN; afternoon dosing had advantages in one older‑adult study. NR timing is usually morning and evening in split doses in trials.
Regulatory snapshot (U.S.)
- NMN: FDA clarified on Sept 29, 2025 that NMN is not excluded from the dietary supplement definition. Standard rules still apply.
- NR: Niagen (nicotinamide riboside chloride) has FDA “no objection” to New Dietary Ingredient notifications and a GRAS notice for specified food uses.
Compliance still requires GMP manufacturing, appropriate claims, and third‑party testing. Legal status can vary by country.
Safety basics
Trials generally report good short‑term tolerability for both NMN and NR at the doses and durations above. Side effects, when reported, are usually mild. Long‑term data are limited. If you are pregnant or nursing, under 18, or take prescription medications, talk with your clinician before use.
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