NR vs NMN: Which NAD+ Precursor Is Better?

Anyone delving into NAD+ will quickly come across two names: NR and NMN. Both are precursors, meaning building blocks that your body converts into NAD+. The logical question: which one is better? In this article, we'll soberly compare the two.

We'll look at the difference, what the research shows, what well-known biohackers and scientists do and how much they take, and what choice remains in practice, especially here in the EU. No hype, just clarity. If you first want to know what NAD+ is exactly, read our article on how NAD+ works.

NR and NMN: what's the difference?

The difference lies in how far along they are in the chain towards NAD+. Your body first converts NR into NMN, and then NMN into NAD+. So, NMN is already one step further. NR still has to take that extra step, but it manages perfectly well.

Confusing, because you might think that NR is closer to NAD+. It's actually the other way around: NR has one more step. The real advantage of NR lies elsewhere. It bypasses a slow intermediate step in production, an enzyme called NAMPT that acts as a bottleneck, making the conversion process smoother. So, simply counting steps says little about what works better in practice.

What does the research say?

On paper, NMN seems to have an advantage due to that one less step. In practice, the picture is more nuanced. Both precursors have been shown in research to increase your NAD+. The big difference lies in the amount of evidence: NR has been by far the most researched in humans, with dozens of studies. NMN research in humans is growing, and points to improved insulin sensitivity in prediabetic women, among other things, but it still lags behind NR.

That also explains the price difference. Because NR is the most researched and is produced with strict quality control, it is often a bit more expensive than loose NMN, and is considered the premium, best-substantiated choice. You are then not paying for a nice story, but for evidence and certainty.

A fair summary: there is no scientific winner. Both can increase your NAD+, and good comparisons in humans that put one above the other are largely missing.

What well-known names and biohackers do

Look at the routines of well-known longevity names and you'll consistently see NAD+ precursors, although everyone chooses differently. Rhonda Patrick, for example, takes NR, while others use NMN. Online, discussions run high about who is right. You can find more protocols from well-known biohackers and scientists in our protocol library.

The most famous example is biohacker Bryan Johnson, who measures everything on himself. In his protocol, he takes both: 375 mg of NR in the morning, and another 375 mg of NR or 500 mg of NMN around noon. His conclusion, after measuring his NAD+, was short and sweet: “it both works.”

Also interesting: Johnson only takes it six days a week, with a conscious day off. This prevents his body from becoming lazy and leaving the production of NAD+ entirely to supplements. And typical for him: he doesn't guess, he measures. He tests the NAD+ in his cells and adjusts the dose accordingly. Precisely that, measuring instead of guessing, is what a good routine is all about.

Andrew Huberman, in turn, has NMN in his protocol and says he clearly gets more energy from it. If you happen to see NMN somewhere: then you immediately know that it is illegal sales, because it is not allowed to be sold as a supplement in the EU.

Important to remember: these are tests on a single person, not large studies. But they do fit the broader picture from the research: both precursors can increase your NAD+.

What is the usual dose?

The ideal dose has not yet been definitively determined, but you can base your decision on two things: what has been used in research, and what well-known users take.

In studies, the dose of NR and NMN is usually between 250 and 1,000 mg per day. Most effects on NAD+ have been measured within that range, and Bryan Johnson, with his 375 to approximately 750 mg per day, fits neatly within that.

Some biohackers go much higher. Andrew Huberman, for example, takes about 2 grams of NMN per day, sublingually (under the tongue). That is considerably more than in the studies, and here sobriety is appropriate: more is not automatically better or better substantiated. Therefore, stick to the instructions on the product, and adjust to your own situation and blood values.

The practical choice, especially in the EU

In Europe, the law makes the choice simple. NMN cannot be sold as a supplement here: it falls under novel food regulations (new food substances that must first be approved) and that approval is not yet in place. If you do come across it, it's an illegal sale.

This makes the choice clear: for your NAD+, nicotinamide riboside (NR) is the strongest choice, approved in the EU and by far the best researched. In addition, there is trigonelline, a natural newcomer from coffee and fenugreek that we also carry. NMN is out, not because it doesn't work (it does), but simply because it cannot be sold.

And that's where our Expert Standard comes in. We select with experts and only carry what is allowed and demonstrably works; we disregard doubtful cases and hollow promises. That way, you know that what you buy from us is correct, selected according to our selection process.

NR or NMN: the choice in practice

NR and NMN are both NAD+ precursors that can increase your NAD+. NMN is one step closer, NR is the most researched, bypasses a slow intermediate step, and is considered the premium choice, and even Bryan Johnson's measured self-test indicates that both work. Scientifically, there is no real winner. In Europe, the law makes the choice practical: NMN is not allowed here, NR is, and trigonelline (a natural substance from coffee) can also be found here.

View the approved forms in our NAD+ collection and choose the precursor that suits you.

Which precursor and dose are right for you depends on what's happening in your body. Just like Bryan Johnson, you don't have to guess: with the right blood values, you can see where you stand, and you can measure those with the annual BeatsWell blood test.