NR Supplements: Benefits, Uses, and Side Effects

Nicotinamide riboside (NR) supplements are gaining popularity fast. While the interest in anti-aging products is nothing new, most of these focus on youthful-looking skin. NR supplements aim to delay and reverse signs of aging inside your body. With the reported potential to reduce inflammation, reduce the risk of chronic illness, and help maintain your weight in a healthy range, it’s no wonder these supplements are taking off.

In this article, we’ll explore what NR supplements are, their potential benefits and side effects, and the latest research to help you make an informed decision about incorporating NR into your routine.

What are NR supplements?

NR supplements are an emerging anti-aging and longevity product. NR is a type of vitamin B3 that your body can convert to nicotinamide adenine dinucleotide (NAD+).

NAD+ is a molecule found in every living cell in your body, and it supports many aspects of health and longevity. Research suggests NAD+ is essential for:

• Energy production
• DNA repair
• Gene regulation
• Cell signaling
• A healthy immune system

NAD+ levels can be reduced over time by harmful free radicals, UV light, and chronic inflammation. NAD+ also declines naturally as you get older due to increased usage and lower levels of NAD+ production.

Boosting NAD+ levels is proposed to reduce cell damage, making NAD+ precursors such as NR a promising therapeutic approach for age-related diseases. While small amounts of NR are found naturally in milk and yeast, dietary supplements can provide higher concentrations.

Types of NR supplements

NR supplements are available in several different forms. Here are the main types of NR supplements you may come across.

Capsules and tablets

Capsules and tablets are the most common way to take NR and are easy to use. They are usually taken once or twice a day, and each serving contains a specific, accurate dose of NR. They may also include extra ingredients such as vitamins, minerals, or antioxidants for additional nutritional support.

Powders

If you dislike swallowing pills, NR powder is a great alternative. These powders can be mixed with water, juice, or smoothies, making it ideal to combine with protein shakes.

Liposomal NR

Liposomal NR is encapsulated in tiny fat-like particles resembling cell membranes called liposomes. It’s designed to provide faster, more efficient absorption because it does not break down in your gut. Instead, liposomal NR is proposed to be absorbed directly into your system. It aims to provide more efficient NAD+ delivery to your circulation, which may make it more effective at lower doses. However, liposomal delivery of NR has not yet been evaluated in relevant studies, and we do not know whether such a delivery mechanism would actually improve absorption and bioavailability.

NR with complementary ingredients

Some supplements combine NR with other compounds like resveratrol or other NAD+ precursors, such as nicotinamide mononucleotide. This may have a beneficial effect on NAD+ levels and provide other health benefits, such as improved cell energy and anti-aging effects. However, combining NR with other ingredients has not yet been evaluated in clinical studies, therefore, there is a lack of both efficacy and safety data.

Reviewing the benefits of NR supplements

NR supplements are believed to offer a wide range of potential benefits, however, further research is needed on their use. Here are some commonly marketed reasons to consider NR supplements.

Reduced inflammation

Chronic inflammation is associated with many health conditions. In vitro studies suggest NR may reduce inflammation by:

• Lowering the expression of inflammatory genes
• Stopping the accumulation of molecules called reactive oxygen species (ROS), which can damage cells and cause inflammation
• Restoring the levels and activity of SIRT1, a protein that regulates inflammation

In vitro studies are conducted in a controlled laboratory environment, so results may not always carry over to real life. There is some early human research with promising results, for example, a 2019 study that found 1 g of NR daily reduced proinflammatory molecules in the blood after three weeks. However, this study had only 12 participants, so further research is needed.

Anti-aging

NR is mostly marketed for healthy aging and longevity. A systematic review suggests NR may contribute to longevity by:

• Protecting the brain and nervous system from age-related damage
• Reducing the risk of cardiovascular diseases
• Supporting liver health
• Preventing and treating kidney damage
• Protecting muscles from age-related decline
• Preventing and treating obesity and diabetes
• Protecting against some types of cancer

A 2022 systematic review explored the use of NR as a health supplement. The review suggested that NR may:

• Decrease brain inflammation associated with cognitive decline
• Protect against liver fibrosis (liver damage due to scar tissue buildup and inflammation)
• Provide anti-aging and anti-inflammatory benefits throughout the body
• Reduce the severity of COVID-19 symptoms

While these are impressive lists of potential benefits, much of this research is made up of animal studies and in vitro studies. Large-scale, long-term studies on human participants are required to confirm these effects.

Side effects of NR supplements

There’s good news when it comes to NR — in clinical studies thus far, it was not associated with any severe side effects. This sets it apart from other NAD+ precursors, such as nicotinamide and niacin, which are linked to painful flushing sensations and potentially toxic effects.

A 2019 study published in Scientific Reports, consisting of 140 healthy male and female participants, explored the safety of NR as a long-term supplement. This randomized, double-blind, placebo-controlled study tested the safety and effects of different doses of NR over eight weeks.

No flushing was reported, and no significant differences in adverse events were noted between NR and placebo-treated groups and between groups taking different NR doses. The daily doses tested were 100 mg, 300 mg, and 1,000 mg.

The effectiveness of NR supplements: do they work?

There are many ways in which NR supplementation may improve health. But how well does it really work? Let’s explore in more detail.

Many of NR’s potential benefits are based on the theory that it can increase NAD+ levels in the body. A 2024 study published in Magnetic Resonance in Medicine explored this theory.

• Ten healthy volunteers took part in the study.
• Participants received magnetic resonance imaging (MRI) brain scans twice: after fasting overnight and four hours after taking 900 mg of NR.
• They also had two further scans without taking NR.
• There was a consistent increase in NAD+ concentration after NR supplementation in all participants, which ranged from 7% to 40%.
• On average, cerebral NAD+ levels were 16% higher after NR supplementation.
• The scans without NR showed no significant changes in NAD+ levels.

This study suggests NR effectively raises levels of NAD+ in the brain. However, the small study size means further research is needed to confirm this.

A 2019 study published in Cell Reports explored the use of NR supplements for older adults. Subjects included 12 men aged 70–80 who were marginally overweight but otherwise healthy.

They received 1 g per day of NR for 21 days, and the study was placebo-controlled. Researchers found that the protocol:

• Boosted levels and activity of all molecules related to NAD+
• Did not change how mitochondria in skeletal muscle produced and used energy
• Reduced proinflammatory molecules in the blood

This suggests that by improving NAD+ availability in the body, NR may reduce the risk of chronic diseases and decrease inflammation, improving health. However, this sample size was very small, so further research is needed to prove this theory.

Alternative ways to boost NAD+ levels

Aside from NR, there are several different supplements and lifestyle practices that may increase your body’s NAD+ levels, providing a range of potential health and anti-aging benefits. Here are some of the options.

Nicotinamide mononucleotide (NMN)

NMN is like NR because it’s a direct NAD+ precursor molecule. In vivo studies have shown its ability to increase NAD+ levels in human tissue, but it has less research behind it than NR, and further studies are required to prove its effectiveness and safety.

Nicotinic acid (niacin)

Niacin is another form of vitamin B3 and a precursor to NAD+. Research suggests it may reduce the risk of cardiovascular disease and provide longevity benefits, but its use has declined over recent years.

Factors contributing to this include poor dosing and management of side effects by suppliers, poor outcomes of trials that combined niacin with statin drugs, and a faulty meta-analysis that concluded it did not reduce the risk of cardiovascular disease.

Dietary sources

You can help your body naturally produce NAD+ by eating a diet that includes plenty of NAD+ precursors. These include tryptophan and niacin, which are found in fish, turkey, chicken, beef, legumes, nuts, seeds, and soy products.

Exercise

Exercise is another strategy for increasing NAD+ levels. Research suggests that regular exercise usually increases levels of NAD+ and the enzymes that produce it, while short-term exercise affects NAD+ levels in different ways. The type of exercise and individual factors all influence NAD+ levels.

Diving into the latest research on NR supplements

Research specifically into NR supplementation is limited, consisting mainly of animal studies and human studies with small sample sizes. Here are two of the most recent human studies with healthy participants.

A 2023 study published in Science Advances

This study explored the effects of NR supplementation on mitochondrial biogenesis (formation of new mitochondria inside the cell) and metabolic health in humans. Participants included 20 pairs of identical twins, each with a different BMI.

The twin pairs received an escalating dose of NR (250 to 1,000 mg/day) for five months. In both twins, NR was found to improve:

• NAD+ metabolism throughout the body
• The number of mitochondria in muscles (mitochondria produce energy for cells)
• The development of muscle cells into mature muscle fibers
• Variety and balance of microorganisms in the gut
• Stem cell function
• Regulation of gene activity for muscle and fat cells

However, NR supplementation did not improve fat tissue parameters or metabolic health in participants. Due to the small sample size, further studies on this topic with more participants are required.

A 2021 study published in The Journal of Physiology

This study investigated the effects of NR supplementation on whole-body and skeletal muscle metabolic responses to endurance exercise. Eight male participants received seven days of either NR or a placebo. NR dosage was 500 mg twice daily.

Muscle biopsies were collected from participants’ thigh muscles before supplementation, immediately after exercise, and three hours after exercise (one hour of cycling). Researchers found:

• NR supplementation did not alter nutrient metabolism at rest, during, or three hours after cycling.
• NR did not alter NAD+ signaling pathways in skeletal muscle.

This study lacks generalizability because of the very small sample size and the fact that all participants were male. However, it sets the scene for further research into the length of NR supplementation needed for positive results.

How to choose the best nicotinamide riboside supplement?

When choosing the NR supplement for your health needs, consider the following aspects to ensure you're buying a high-quality product:

• Purity. Verify the purity of the NR supplement on the provider’s official website. Ideally, the product should have a purity level of over 95%.
• Ingredients. Look at the additional ingredients and if they may work synergistically with NR to support your healthspan. Also, carefully review the label to ensure the product is free from GMOs and common allergens like soy, gluten, and nuts.
• Customer Reviews. Check buyer feedback on review platforms or public forums to get insights into the company’s delivery process, customer service, product packaging, and all-around reputation.
• Dosage per Serving. Be careful of the dosage used in the supplement, as higher doses may lead to increased risk of side effects. Select products that provide ingredients in amounts in line with those shown to be safe in clinical research.

📝 Healthnews editor's top picks

1. GenuinePurity — best NR supplement with improved bioavailability

• Formulated with a clinically evaluated dose
• Prioritizing quality
• Aims to offer optimal absorption through Liposomal Encapsulation Technology

Try GenuinePurity™ now

We recognize GenuinePurity™ for its high production standards and scientifically backed formulation, making it a standout in the NR market. We also value the inclusion of a liposomal formula, which is designed to enhance bioavailability and may in turn contribute to effectiveness.

2. Tru Niagen — best overall NR supplement for longevity

• Promotes cellular energy production
• NSF-certified for sports
• Contains 300 mg NR per serving

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We value Tru Niagen®'s focus on NR supplements backed by thorough scientific research. Tru Niagen® may be a solid choice for those seeking to boost energy levels, improve focus, and potentially improve skin appearance. However, some may find the price a bit steep.

3. PartiQlar — best price for NR supplement

• NSF-certified for sports, vegan
• Contains 350 mg NR per serving
• 3d party tested for purity & label claims

Try partiQlar now

We like that partiQlar sources high-purity ingredients from trusted suppliers like Effepharm and follows strict manufacturing standards. We also value the brand’s dedication to fast delivery and excellent customer service, which is reflected in many positive customer reviews. It’s worth noting that the product is made in the EU, which might be a factor for some, and it may be priced higher than other options.

4. Elysium — best nicotinamide riboside with pterostilbene

• Contains two powerful ingredients - NR and pterostilbene
• Vegan and third-party certified
• Claimed to support healthy muscle function

Try Elysium now

Elysium may be an ideal option for anyone searching for a reliable NR brand led by renowned scientists in the longevity field. The company shows commitment by being transparent about scientific findings and clinical validation. It's worth noting that some customers have experienced issues with the subscription service.

5. ProHealth — best NR and TMG supplement

• Suggested to promote muscle formation and cellular reproduction
• Third-party tested and comes in a capsule form
• Combines NR and TMG

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We included ProHealth's TMG and NR combination for its convenience in delivering both longevity molecules in a single capsule. We appreciate the brand's decades of experience and commitment to scientific rigor, making it a reliable choice in the wellness industry.