NR (Nicotinamide Riboside)
The other major NAD+ precursor. Better-studied than NMN in humans, with patent-protected purity (Niagen / Tru Niagen), but slightly less direct conversion.
Multiple human RCTs show safe, sustained NAD+ elevation. Clinical benefits documented: modest blood pressure reduction in older adults, improved mobility / walking endurance, reduced inflammatory markers, improved liver markers in NAFLD. Hard clinical outcomes (longevity, disease prevention) still building. Effects: 4–12 weeks for biomarkers.
NR is a form of vitamin B3 that the body converts to NAD+ via a specific kinase pathway. Like NMN, it raises NAD+ levels — the coenzyme that powers DNA repair, sirtuin activation, and mitochondrial energy production. NR has the longer regulatory and clinical history (sold as Niagen / Tru Niagen since 2013) with multiple completed human trials. NR and NMN do largely the same thing; the choice between them is mostly cost, brand trust, and personal preference. NR is GRAS-affirmed and FDA NDI-notified — the regulatory status is cleaner than NMN, which the FDA challenged in 2022.
- Form
- Niagen / Tru Niagen (ChromaDex's patented NR — the form used in essentially all published research). Generic NR is increasingly available but quality varies; if buying generic, look for third-party testing.
- Dose
- 300–600 mg/day. Most trials use 300 mg/day.
- Timing
- AM with or without food. Can be mildly energising — avoid PM.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. Mild flushing (less than niacin), nausea, headache, fatigue in some. Long-term safety beyond ~5 years not established.
- Interactions
- Theoretical interaction with chemotherapy (NAD+ supports proliferating cells — discuss with oncology). Generally clean.
- Contraindications
- Active cancer (theoretical — discuss with oncologist). Pregnancy / lactation — no data.
- Lab markers
- Whole-blood NAD+ (specialty labs — Jinfiniti, ChromaDex). Baseline + 12-week follow-up worthwhile given the cost commitment.
- Food sources
- Trace amounts in milk and yeast. Not enough to reach therapeutic NAD+ elevation through food.
Pairs with
TMG (betaine) — methyl donor support, since NR/NAD metabolism consumes methyl groups. Resveratrol / pterostilbene (sirtuin co-activators). PQQ, CoQ10 (mitochondrial network). Apigenin (slows NAD+ degradation by inhibiting CD38).
within Coenzymes & mitochondrial cofactors