Calculate NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside) dose. Both are NAD+ precursors. NR (Niagen) has GRAS status + Chromadex commercial protection. NMN had FDA reclassification action in 2022 (status remains debated). Honest framing on longevity evidence. Math, not medical advice.
Your situation
300
mg NR / day
mg NR / day
NMN vs NR: which precursor?
| Factor | NMN | NR (Niagen) |
|---|---|---|
| Direct precursor distance | Closer (1 step to NAD+) | Further (2 steps) |
| Oral bioavailability | Debated — likely converts to NR in gut | Good — absorbed intact |
| FDA regulatory status | Gray (2022 reclassification dispute) | GRAS — clearly legal |
| Major brand | Multiple Chinese/Japanese suppliers | Chromadex Niagen (patented) |
| Cost | Variable, $30-150/month | $30-60/month (Niagen) |
| Human trials | Limited but growing | More established (Niagen) |
| Practical recommendation | Speculative | Better evidence + clean legal status |
Effective dose ranges (from human trials)
- NR (Niagen): 250-1000 mg/day. Most trials use 300-600 mg. Doses up to 2g/day tested safely.
- NMN: 250-1000 mg/day. Sinclair-era protocol commonly 1g/day. Less established dose-response.
- Doses scale roughly equimolar: 500 mg NMN ≈ 500 mg NR in terms of NAD+ elevation (rough approximation).
- Sublingual NMN: theoretically bypasses gut conversion. Limited human evidence for advantage.
- Timing: morning preferred (NAD+ has circadian rhythm). Avoid evening — may disrupt sleep in some users.
What rising NAD+ does and does not do
- Restores age-related NAD+ decline: proven in human trials. NAD+ levels DO drop with age and DO rise with supplementation.
- Mitochondrial function in elderly: modest improvements in some trials.
- Sirtuin activity: theoretically — sirtuins need NAD+ as substrate.
- Exercise capacity in elderly: some evidence (small effect sizes).
- Insulin sensitivity: mixed — some trials show improvement in pre-diabetics.
- Lifespan extension in humans: NOT PROVEN. Animal data exists; human translation uncertain.
- “Anti-aging”: marketing-speak. Subjective effects often placebo-magnified in this product category.
Stacking
- NMN/NR + trans-resveratrol: the Sinclair “NAD+ + sirtuin activator” stack. ~$100-200/month at quality brands. See resveratrol-dose-calculator for context.
- NMN/NR + TMG (trimethylglycine, betaine): NAD+ supplementation increases methylation demand; TMG (500-1000 mg) replaces methyl groups. Sinclair-recommended addition.
- NMN/NR + magnesium: magnesium supports many NAD-dependent enzymes. Standard pairing.
- NMN/NR + pterostilbene: Chromadex’s Basis product = NR + pterostilbene. Convenience formula.
- NMN/NR + spermidine + apigenin: longevity “supplements” stack (low evidence, high cost).
Quality and purity
- Look for: 3rd-party COA (certificate of analysis), HPLC purity >98%, NSF/Informed-Sport tested for pro athletes.
- Avoid: “proprietary blends” hiding actual NMN/NR content, unverified Chinese suppliers without COAs.
- Storage: NMN is heat- and humidity-sensitive. Store in cool, dry place (some recommend refrigeration). Liquid forms degrade faster.
- Niagen brand: patent-protected, consistent quality. Premium price but clean.
- Budget NMN: may contain less actual NMN than label claims. Get COA before buying in bulk.
Safety
- Both NMN and NR appear safe at standard doses in trials up to 12 months.
- Mild GI upset, nausea possible at high doses (over 1g/day).
- Pregnancy/lactation: safety not established; avoid.
- Cancer: theoretical concern (NAD+ supports cell proliferation including tumor cells). Discuss with oncologist; do not self-supplement during active treatment.
- Long-term safety (over 2 years) less well characterized.
