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NAD, NMN, NR

NAD, NMN, NR

NAD⁺ (nicotinamide adenine dinucleotide) is a coenzyme every mitochondrion depends on to make energy. As we age, NAD levels drop, and mitochondria struggle to turn food into ATP. Supplements like NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are precursors — building blocks that your body uses to make more NAD. By restoring NAD, they support energy production, DNA repair, and the activation of sirtuins, proteins linked to stress resistance and longevity.

Does it really work?

Both NMN and NR reliably raise NAD levels in humans, sometimes by 30–100%. The part that’s less certain is what that means for real-world benefits. Small studies show hints of improved insulin sensitivity, vascular function, and even reduced fatigue, but the effects are modest and inconsistent, and much larger trials are still needed.

Can I get enough in real food?

Your body can make NAD from certain B vitamins, and small amounts of its precursors are found in foods like milk, broccoli, cabbage, cucumbers, and whole grains. These foods help maintain a baseline, but the amounts are too small to meaningfully restore NAD levels once they decline with age. That’s why supplements like NMN and NR are used — they provide enough precursor to reliably boost NAD inside cells.

Do I need a supplement for everyday health?

If you’re younger, eat a balanced diet, and have good energy, your body usually maintains healthy NAD levels on its own. But because NAD naturally declines with age — and is further depleted by stress, poor sleep, alcohol, or illness — many people look to supplements to restore it. NMN and NR are the most reliable options, since they’ve been shown to raise NAD in humans. For those interested in longevity or extra mitochondrial support, supplements may offer benefits beyond what food alone can provide.