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NMN vs NR: Which One Should You Take?

  • By LifeFuel Team

Updated: November 11, 2025

Who doesn't want to feel young and rejuvenated? We humans have the tendency to outrun our mortal nature and are always fueled by the will to look young forever.  In fact, we have been trying for centuries to have our way around the same. 

 

But we struck gold when we realised the answer to our quest lies within our body, as we discovered NMN or Nicotinamide mononucleotide. NMN is known for many things, but it owes its popularity to the fact that it's a precursor to NAD+ in our bodies. 

 

Now, NAD+ has been proven useful for longevity and age-related research. This was already an established fact, and we were trying to rejoice in the many benefits of this discovery. But recently, our celebration has stopped as we discovered Nicotinamide Riboside or NR. Another form of vitamin B3, like NMN, that gets converted to NAD more simply. 

 

So, where does this lead us in our path to longevity? Should we implement any change in the routine by opting only for NR? Or is NMN still an important piece of the puzzle? Read along to find out as we answer these questions to establish the one true champion between NMN vs NR. 

Differences between NMN and NR

To establish a winner between these two precursors of NAD+, we must look at these two elements as independent identities. What they bring to the table and how it can help enhance your longevity. 

 

What is NMN? 

 

To begin with, NMN is a precursor that helps release NAD+ in your body. It is one of those crucial enzymes that occur naturally in the body and help combat mitochondrial decay. It is also one of the many reasons why it has gained popularity in the anti-aging industry. 

 

Now, various studies have also categorically highlighted that NMN can help with insulin sensitivity in prediabetic women. In fact, there is another study that talks about how it helped in enhancing the energy levels of amateur runners.
 

So long story short, it has been a game changer in the supplement industry as it promised to help rejuvenate as easily as possible. Now, let us see what NR is capable of doing to our skin and body. 

 

What is NR? 

 

Nicotinamide Riboside (NR) is also a form of vitamin B3 and acts as a precursor to Nicotinamide Adenine Dinucleotide or NAD+. The reason why it is creating a breakthrough in the supplement and skin care industry is that it facilitates a quicker conversion process. 

 

Studies have established that NR can effectively increase NAD+ levels in humans. In fact, it has also been known to improve the biomarkers associated with neurodegenerative diseases.

 

But all this information leaves you in a soup, as you don't know which one can be a more beneficial addition to your routine. But instead of leaving things to assumption, let us break these two concepts further. 

NMN vs. NR: Which Is More Efficient?

Now we both know that they are precursors to NAD+ and have great longevity enhancement capabilities. But their ways of reacting to our bodies are different. Plus, we also need to look at the efficiency and safety factor so that we know our choice doesn’t harm our body. 

Initially, the efficiency of both these forms of Vitamin B3 was judged by their absorption capabilities. As Nicotinamide Riboside is smaller in size, it was presumed that it is more efficient in reacting with the body. As NR enters the body, it gets converted into NMN, and then it pushes for NAD+.

 

But recent studies have highlighted that our bodies actually have special transporters (like Slc12a8) that help NMN get into cells without first becoming NR. Technically, making it not only efficient but faster in many cases. 

 

Along with that, HPA China reports that oral administration of 250 mg/day of NMN for 12 weeks significantly increased baseline NAD+ concentrations by 2.57-fold in whole blood, along with improvements in muscle strength and performance.

NMN vs NR Dosage

Establishing the efficiency level of NMN and NR is only committing halfway to our cause. If we need to establish an ideal option between NMN and NR, we need to understand the extent of their effects on our body.

  • Oral administration of 1250 mg of NMN once daily for up to 4 weeks is declared to be safe and in fact well tolerated by adults.
  • Another study reported that a daily dose of 250 mg of NMN for 12 weeks significantly increased NAD+ levels in whole blood without any apparent adverse effects. ​

Even with NR, we have had some promising results as a study published in Nature Communications evaluated high doses of NR (up to 3,000 mg per day) and found it to be safe and well-tolerated, with no significant adverse effects observed.

 

Needless to say that if we consume NMN or NR in the prescribed dosage, there is no apparent harm coming our way. But, while findings look promising, it's important to note that long-term safety data are still limited, and further research is needed to fully understand the implications.

Should I Take NMN or NR?

The ideal answer to the question how to choose between NMN or NR, ultimately comes down to your personal goals, lifestyle, and how your body responds to supplementation. Both are promising precursors to NAD+. 

 

If you are someone who has a very busy lifestyle and has to struggle with their routine to feel energized, clear-headed, and, yes, age just a little more gracefully, then NMN might be worth exploring.  Especially if you’re already keeping an eye on longevity supplements, NMN gives you a direct route to increasing NAD+ levels. 

 

Moreover, here’s something reassuring about choosing a compound that our body naturally produces and absorbs, thanks to specific NMN transporters like Slc12a8. Until and unless science comes up with another “miracle compound,” relying on NMN can be that extra boost your routine needs.

Conclusion

As we know, our bodies our different, so there can’t be an ideal answer to the question of is NMN better than NR. But the ideal way around can be to opt for the better-suited option. Undoubtedly, both have their strengths, and both are backed by promising research. But if you’re looking for a supplement that’s a little more targeted, efficient, and increasingly supported by cutting-edge studies, NMN seems to have a gentle edge. 

 

We believe that you should listen to your body and always put it first. So if you aren’t pregnant and do not suffer from any comorbidity, relying on NMN can be a fresh start towards your longevity journey.

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Frequently Asked Questions

Does NMN need to convert to NR before entering cells?

No, recent discoveries have refuted the fact that NMN needs to convert to NR before entering cells. Recent discoveries have identified specific transporters, such as Slc12a8, that allow NMN to enter cells directly, where it can then be converted into NAD+.

Are there any safety concerns associated with NMN or NR supplementation?

Both NMN and NR have been studied for safety in human trials. NMN has been administered at doses up to 1250 mg per day for several weeks without significant adverse effects. Similarly, NR has been tested at high doses (up to 3000 mg per day) and found to be safe and well-tolerated. But it is essential for you to keep in mind that long-term safety data are still limited, and further research is needed.

Which NAD+ precursor, NMN or NR, has higher bioavailability in humans?

Initially, NR was believed to be more efficient due to its smaller size and easier absorption. However, the identification of NMN-specific transporters suggests that NMN can be directly taken up by cells, potentially offering superior bioavailability.

What do studies say about the effectiveness of NMN versus NR in increasing NAD+ levels?

Both NMN and NR effectively increase NAD+ levels in the body. However, some studies indicate that NMN may lead to a more significant increase in NAD+ concentrations along with greater muscle strength and energy.

How should NMN and NR supplements be stored for maximum stability?

To maintain stability, both NMN and NR supplements should be stored in a cool, dry place away from direct sunlight. Refrigeration is not typically necessary unless you are instructed to do otherwise. 

What are the recommended dosages of NMN and NR for human consumption?

Common dosages for NMN range from 250 mg to 500 mg per day, while NR is often taken at doses between 300 mg and 500 mg per day. But you need to consult your healthcare professional or follow the manufacturer’s instructions to avoid any possible side effects.

Are there any known side effects of long-term NMN or NR supplementation?

Short-term studies have shown that both NMN and NR are well-tolerated with minimal side effects. However, long-term effects are not yet fully understood and need more research.

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