Niagen vs NMN: Comparing These NAD+ Boosters
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If you've been researching healthy aging supplements that support NAD+ levels, Niagen (nicotinamide riboside) and NMN (nicotinamide mononucleotide) are often seen as two of the leading options.
While both supplements aim to increase NAD+ (nicotinamide adenine dinucleotide) levels, a critical coenzyme that declines with age, they work through slightly different pathways.
Niagen (NR) is a form of vitamin B3 that converts to NAD+ through a two-step enzymatic process, supporting cellular energy production, DNA repair, and metabolic health. NMN is one step closer to NAD+ in the conversion pathway, requiring just one enzymatic step to become NAD+, which theoretically could lead to faster absorption and conversion.
Niagen has more extensive human clinical trials and regulatory approval, while NMN may offer advantages in conversion efficiency and dosing flexibility.
This article will explore the nuances between Niagen and NMN to help you choose the supplement that best aligns with your health and longevity goals.
Niagen Overview
Niagen® is a patented form of nicotinamide riboside (NR), a unique member of the vitamin B3 family. In simple terms, your body uses NR to create NAD⁺, a molecule essential for turning food into energy, repairing cells, and supporting healthy aging.
As we get older, NAD⁺ levels naturally decline, which can slow metabolism and cellular repair. NR supplementation helps restore those levels, supporting cellular energy, muscle recovery, and metabolic health.
Niagen is a lab-made form of NR (chemically identical to what’s found in trace amounts in milk and yeast), produced by ChromaDex and used in clinical studies showing it can safely and effectively boost NAD⁺ in humans.
Key benefits include:
Boosts NAD⁺ for sustained cellular energy
Supports healthy aging and DNA repair
Promotes metabolic and cardiovascular health (Science Advances, 2024)
NMN Overview
Nicotinamide mononucleotide (NMN) is a molecule your body naturally makes and also gets in small amounts from foods like broccoli, edamame, and avocado. It’s part of the vitamin B3 family and serves as a direct building block for NAD⁺.
As we age, NAD⁺ levels decline, which can affect energy, recovery, and overall cellular function. Supplementing with NMN products can help restore NAD⁺, supporting energy production, muscle performance, and healthy aging.
NMN supplements are made through a fermentation process or chemical synthesis to deliver a stable, bioavailable form used in clinical studies. Research shows NMN can safely raise NAD⁺ levels and support physical performance and vascular health.
NMN has had an interesting regulatory history. In late 2022, the FDA notified NMN manufacturers that NMN could no longer be marketed as a dietary supplement because it was under investigation as a drug before being legally marketed as a supplement. However, NMN is now available in the U.S., as the FDA reversed its stance in September 2024.
Key benefits include:
Boosts NAD⁺ for sustained cellular energy
- Supports healthy aging and recovery
- Promotes metabolic and cardiovascular health
Niagen vs NMN: The Key Differences
| NR (Nicotinamide Riboside / Niagen®) | NMN (Nicotinamide Mononucleotide) | |
|---|---|---|
| Key Benefit | Boosts NAD⁺ to support energy, metabolism, and healthy aging | Raises NAD⁺ to support energy, endurance, and vascular function |
| Molecular Structure | Smaller precursor molecule in the vitamin B3 family | Larger molecule; one step closer to NAD⁺ than NR |
| Conversion Pathway | Converted to NMN first, then to NAD⁺ inside cells | Directly converted to NAD⁺ (via NMNAT enzyme) |
| Recommended Dosage | 300–500 mg daily shown effective in clinical trials | 250–900 mg daily studied for safety and NAD⁺ increase |
| Clinical Research | Well-studied; multiple human trials show safe and effective NAD⁺ boost | Early human trials show NAD⁺ increases and improved physical performance |
| Regulatory Status | FDA Notified NDI (New Dietary Ingredient) and GRAS status via ChromaDex | Now approved as a dietary ingredient in the United States |
| Bioavailability | Highly bioavailable; easily absorbed and converted | Promising but potentially less stable orally; under further study |
| Side Effects | Generally well-tolerated; mild nausea or flushing rare | Generally well-tolerated; mild fatigue or digestive upset reported |
| Best For | Daily NAD⁺ maintenance, metabolism, and general healthy aging | Performance, endurance, and vascular or recovery-focused support |
Key Benefit:
NR primarily helps boost NAD⁺ levels to support cellular energy, metabolism, and healthy aging. NMN also raises NAD⁺ but is often highlighted for supporting physical endurance, vascular function, and recovery in addition to general energy.
Molecular Structure:
NR is a smaller, simpler precursor molecule in the vitamin B3 family. NMN is a slightly larger molecule that sits one step closer to NAD⁺ in the biochemical pathway.
Conversion Pathway:
NR must first be converted into NMN inside the cell before it becomes NAD⁺, whereas NMN can be directly converted into NAD⁺ via the NMNAT enzyme.
Recommended Dosage:
Clinical studies have used 300–500 mg daily of NR to effectively raise NAD⁺ levels. NMN studies have explored doses ranging from 250 mg to 900 mg per day, showing safe increases in NAD⁺.
Clinical Research:
NR is supported by multiple human trials demonstrating a safe and reliable boost in NAD⁺ levels. NMN has promising early-stage human research showing NAD⁺ increases and improvements in physical performance.
Regulatory Status:
NR has received FDA New Dietary Ingredient (NDI) notification and GRAS status. NMN has now been FDA-approved as a dietary ingredient in the U.S..
Bioavailability:
NR is highly bioavailable and efficiently absorbed and converted to NAD⁺. NMN is also bioavailable, but its stability and absorption may be slightly less efficient, and research is ongoing.
Side Effects:
NR is generally well-tolerated, with mild nausea or flushing reported in rare cases. NMN is also well-tolerated, though mild fatigue or digestive upset has been observed in some cases.
Best For:
NR is ideal for people seeking consistent daily NAD⁺ maintenance, metabolism support, and overall healthy aging. NMN may be better suited for those focused on performance, endurance, or vascular and recovery support.
How Niagen and NMN Are Similar
NR and NMN are both precursors to NAD⁺, meaning they help your body produce this vital molecule that powers cellular energy and metabolism. Both supplements are derived from vitamin B3, and they support healthy aging, DNA repair, and overall cellular function. They are generally well-tolerated, safe in human studies, and aimed at helping maintain energy, endurance, and longevity as NAD⁺ levels naturally decline with age.
How Safe Are These Supplements?
Both Niagen (NR) and NMN are generally considered safe based on current clinical studies. Niagen has GRAS status and FDA recognition as a New Dietary Ingredient, with recent studies showing it is well-tolerated even at doses up to 2,000 mg/day. Mild side effects, such as nausea, bloating, or skin flushing, are rare.
NMN has now been FDA-approved as a dietary ingredient in the U.S. Early human studies administering up to 1,250 mg/day reported it was generally safe. Mild, transient side effects such as digestive upset, headaches, or fatigue have been observed.
In short, both supplements are well-tolerated, but Niagen has more regulatory backing and longer human safety data. NMN is promising, though further research is still needed. Always consult a healthcare professional before starting either supplement.
Which Should You Take: Niagen or NMN?
If you're looking for a well-researched NAD+ booster with extensive human clinical trials, regulatory approval, and proven safety data, Niagen is an excellent option. For those who prioritize theoretical conversion efficiency and are comfortable with emerging research, NMN could be worth exploring.
If you're looking for a high-quality Niagen supplement to try, check out Momentous Longevity.
Momentous Longevity contains six clinically studied bioactives, which includes Niagen®, as well as NAC, PureQQ®, Betaine, Vitamin C, and B Vitamins to power energy, protect DNA, and support brain and body resilience.
Each ingredient was selected for its proven benefits and its ability to enhance the effectiveness of the others, resulting in a synergistic formula that goes beyond what any single nutrient can do alone.
Every batch is NSF Certified for Sport, ensuring the highest standards of purity and quality.
What customers are saying about Momentous Longevity
“After adding this to my daily routine I've felt a major boost in energy and mood! Love the benefits of this one.”
-Bailey J.
“I've been a fan of the Momentous brand for a long time, and this product again reminds me why. This is such a comprehensive formula of real proven ingredients that I know I can trust and have confidence in.”
-Fiona B.
Frequently Asked Questions
Can you take Niagen and NMN together?
Yes, you can take Niagen (NR) and NMN together. Both supplements are NAD⁺ precursors, and using them at the same time may help support cellular energy, metabolism, and healthy aging. However, because research on combined use is limited, it’s a good idea to start with lower doses and consult a healthcare professional.
How long does it take to see results from Niagen or NMN?
The time it takes to see results from Niagen or NMN can vary depending on the individual and their lifestyle. Clinical studies suggest that NAD⁺ levels can increase within a few weeks of consistent supplementation, while benefits related to energy, recovery, or metabolism may take several weeks to a few months to become noticeable.
Do Niagen and NMN work for both men and women?
Niagen and NMN can work for both men and women. Studies have shown that both sexes experience increased NAD⁺ levels and potential support for cellular energy, metabolic health, and healthy aging. Dosage recommendations are generally the same, though individual needs may vary.
