• Discover nicotinamide riboside (NR), a form of vitamin B3 that boosts NAD+ levels. Explore its health benefits, dosage, side effects, and user experiences.

What is Nicotinamide Riboside (NR)? Benefits, Dosage, Side Effects, and Current Research

Nicotinamide Riboside (NR) has become one of the most talked-about supplements in the realm of longevity. But what exactly is it? NR is a unique form of Vitamin B3, acting as a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a crucial molecule involved in energy production, DNA repair, and maintaining cellular health.

Recent research highlights that declining NAD+ levels are a key factor in ageing and age-related diseases, with the restoration of NAD+ showing promising potential to improve cellular health, reverse ageing hallmarks, and enhance both skin regeneration and overall well-being through targeted therapies. NR is a NAD+ precursor with potential therapeutic benefits for metabolic, cardiovascular, and neurodegenerative disorders.

Unlike other precursors like Nicotinamide Mononucleotide (NMN), NR is rapidly absorbed and converted, making it a go-to option for those seeking to increase NAD and improve cellular function. The synergy between nicotinamide riboside and pterostilbene has also shown promising lipid-mobilising effects, making NR a potential aid in metabolic health.

At Longevity Box, we’ve focused on purity and efficacy since 2021. With over 100,000 satisfied customers, our Pure NR Nicotinamide Riboside Supplement comes with a 700-day purity guarantee, ensuring you get the best results. Our third-party testing and commitment to active ingredients give you confidence in every dose.

Curious about the potential of NR treatment? In the following sections, we’ll explore its health benefits, safe dosages, and how NR can be integrated into your routine for long-term wellness. 

What is Nicotinamide Riboside?

NR is a unique form of Vitamin B3 (niacin) that plays a critical role in supporting cellular energy production. As a precursor to NAD+, NR has gained popularity as a dietary supplement for promoting longevity and overall health. NAD+ is essential for various metabolic processes in the body, including DNA repair, maintaining cellular energy, and regulating circadian rhythms.

NR vs NMN

Both NR and NMN are important precursors for increasing NAD+ levels, but they follow different metabolic pathways. NR is converted into NAD+ via the nicotinamide riboside kinase (NRK) pathway, which is simpler and more direct than NMN's conversion process. This gives NR a potential edge in raising NAD+ more efficiently. However, studies suggest that NR and NMN could work synergistically when cycled, offering a balanced approach to maintaining healthy NAD+ levels over time.

Key points to highlight:

• NR is a precursor of NAD+, which is crucial for energy metabolism.
• It belongs to the Vitamin B3 family and has a more direct conversion to NAD+ than other forms of niacin.
• NR supplementation supports vital cellular processes, including DNA repair and energy production, making it a valuable tool for healthy ageing.

How Does Nicotinamide Riboside Work?

NR works by replenishing NAD+ levels in the body. As we age, our levels of NAD naturally decline, leading to decreased cellular energy, impaired DNA repair, and a weakened response to cellular stress. This drop in NAD+ contributes to the ageing process and is associated with various age-related diseases, including neurodegeneration, cardiovascular conditions, and metabolic disorders.

NR’s Role in Boosting NAD+

Once ingested, NR is rapidly absorbed and converted into NAD+ through a process involving nicotinamide riboside kinase (NRK). NAD+ then fuels several essential cellular functions:

• Energy production: NAD+ is critical for the function of mitochondria, the powerhouses of our cells, which produce adenosine triphosphate (ATP), the energy currency of the cell.
• DNA repair: NAD+ activates sirtuins, proteins that regulate DNA repair and cell longevity. These sirtuins help repair damaged DNA, which accumulates over time due to environmental stress and natural wear.
• Regulation of circadian rhythms: NAD+ plays a role in the body's internal clock, helping to regulate sleep cycles, metabolism, and other daily rhythms.

How NAD+ Affects Mitochondrial Health

Mitochondria rely on NAD+ to generate energy. As NAD+ levels decline, mitochondrial efficiency decreases, leading to fatigue, slower metabolism, and the progression of age-related diseases. By increasing NAD+ levels, NR can improve mitochondrial function, supporting enhanced energy production, better cognitive performance, and potentially slowing the effects of ageing.

Key Mechanisms:

• Conversion of NR into NAD+ via NRK.
• NAD+ fuels cellular energy and supports DNA repair.
• Sirtuins activation for enhanced longevity.

Counteracting Age-Related Decline with NR Supplementation

As NAD+ declines with age, cellular repair processes slow down, contributing to the visible and internal effects of ageing. Supplementing with NR offers a proactive way to boost NAD+ levels, supporting healthier ageing and potentially extending healthspan (the number of years we live in good health). NR has been studied for its potential to improve cognitive function, heart health, and overall metabolic function in older adults.

Key Takeaways for NR’s Mechanism:

• Boosts NAD+ levels to support cellular energy production and repair.
• Enhances mitochondrial health, leading to better energy and metabolic efficiency.
• Protects against age-related DNA damage through sirtuin activation.

Potential Health Benefits of NR

Nicotinamide Riboside offers a range of health benefits, many of which stem from its ability to increase NAD+ levels. This rise in NAD+ supports various bodily functions that decline with age, from cognitive function to cardiovascular health. Several clinical trials of nicotinamide riboside supplementation have highlighted its potential in promoting longevity and overall well-being.

Slowing Cellular Ageing

NR supplementation can help slow down cellular ageing by boosting NAD+ levels, which promotes better DNA repair, energy production, and cell survival. Research in animal models strongly indicates that NR may extend cellular lifespan by activating sirtuins, key proteins linked to longevity and NAD+ metabolism, with promising potential for similar effects in humans pending further studies.

Key benefits include:

• Enhanced DNA repair, reducing the accumulation of damage that accelerates ageing.
• Improved cellular energy metabolism, helping cells function more efficiently as we age.

Neuroprotective Benefits

Several studies have demonstrated NR’s ability to protect brain cells from age-related decline. By increasing NAD+ levels in the brain, NR can support cognitive function, memory, and learning. This has significant implications for conditions like Alzheimer's disease and other forms of neurodegeneration.

Key research findings include:

• NR supplementation may help protect neurons from damage.
• Increased NAD+ levels have been linked to better cognitive performance in animal models.

Cardiovascular Health

NAD+ plays a crucial role in keeping blood vessels healthy and supporting overall cardiovascular function. Research shows that NR can boost NAD+ levels and improve the function of endothelial cells, which helps reduce inflammation and supports heart health. By promoting better blood flow and minimizing oxidative stress, NR may help maintain cardiovascular health in the long term.

Key findings:

• NR supplementation has been linked to improved blood vessel function.
• Boosting NAD+ may help reduce the risk of heart disease and related conditions.

Muscle Recovery and Endurance

Athletes and fitness enthusiasts may benefit from NR due to its role in improving muscle recovery and endurance. NAD+ is critical for muscle repair and performance, and increasing NAD+ through NR supplementation can lead to faster recovery times and better stamina.

Research highlights:

• NR enhances muscle function by improving mitochondrial energy production.
• Faster recovery from exercise has been observed in individuals supplementing with NR.

Skin Health and Anti-Ageing

NR’s anti-ageing benefits extend beyond internal health. By boosting NAD+ levels, NR supports skin health, promoting the repair of UV-damaged skin and helping maintain youthful elasticity. This makes it a valuable addition to any skincare routine aimed at reducing the visible signs of ageing.

Key takeaways:

• Improves skin elasticity and supports the repair of UV-damaged cells.
• May help reduce the appearance of fine lines and wrinkles over time.

Key Benefits of Nicotinamide Riboside:

• Slows cellular ageing by enhancing DNA repair and energy production.
• Neuroprotective effects that support cognitive health and memory.
• Cardiovascular benefits that improve blood vessel function and reduce heart disease risk.
• Enhanced muscle recovery and endurance for athletes and active individuals.
• Promotes youthful skin by supporting repair processes at the cellular level.

Supporting Research

• A randomised placebo-controlled trial showed significant increases in blood NAD+ levels following NR supplementation.
• Research on animal models demonstrated that NR can protect neurons and improve cognitive performance.
• Studies have shown that NR supplementation improves mitochondrial function and boosts overall cellular health, suggesting its role in anti-ageing.

By incorporating Nicotinamide Riboside into your daily routine, such as through Pure NR Sublingual Powder, you can take an active step in supporting your body’s ability to repair itself, boost energy, and maintain vitality as you age.

Potential Risks and Side Effects of Nicotinamide Riboside 

NR is generally considered a safe supplement for most people, and research supports its well-tolerated profile. However, as with any supplement, there are some potential side effects and risks that users should be aware of, especially with long-term or high-dose use.

Known Side Effects

The most commonly reported side effects of NR supplementation are mild and typically gastrointestinal in nature. These include:

• Digestive discomfort: Some users experience bloating, nausea, or mild stomach upset when starting NR. This is usually temporary as the body adjusts to the supplement.
• Headaches: A small percentage of users report mild headaches after taking NR.

Most of these side effects are linked to the body adapting to the sudden boost in NAD+ levels, and they tend to subside after consistent use. In studies involving oral administration of NR, these symptoms were reported as mild and manageable.

Safety Considerations for Long-Term Use

While NR is safe for short-term use, there is less long-term data available. Ongoing studies are exploring the effects of NR administration over extended periods, but current research suggests that the benefits far outweigh any mild side effects. It's essential to monitor any adverse reactions and consult a healthcare provider if you have any concerns, especially when using NR over the long term.

Who Should Avoid NR?

There are some groups of individuals who should exercise caution or avoid NR supplementation altogether:

• Pregnant or breastfeeding women: There is not enough research to guarantee safety for these groups, so it's best to avoid NR unless recommended by a healthcare professional.
• Children: Since NR is typically used to address age-related NAD+ decline, it’s unnecessary for children and adolescents.
• Individuals with certain conditions: Those with liver or kidney issues should consult a doctor before starting NR, as NAD+ metabolism can impact these organs.

Key Takeaways:

• Mild side effects: Digestive discomfort, headaches, and nausea may occur.
• Consult healthcare professionals if you're pregnant, breastfeeding, or have underlying health conditions.
• NR is generally safe, but caution is advised for long-term use.

Dietary and Natural Sources of NR

Nicotinamide Riboside is not commonly found in most foods, which is why supplementation has become an effective way to boost NAD+ levels. While NR isn't readily available in high quantities from dietary sources, certain foods do contain small amounts of NAD+ precursors, including NR and related compounds.

Natural Dietary Sources of NAD+ Precursors

Some foods contain compounds that the body can convert into NAD+, helping to maintain healthy NAD+ metabolism. These foods include:

• Milk: Cow’s milk is one of the few dietary sources that contain NR. It is present in small amounts, and although consuming milk can contribute to NAD+ production, it’s unlikely to significantly boost NAD+ levels without supplementation.
• Yeast and Beer: Yeast-based foods, such as those found in beer and bread, contain NAD+ precursors, including NR. Again, the concentrations are too low to rely on these foods for boosting NAD+ significantly.
• Fish and Poultry: These protein-rich foods provide niacin, another form of Vitamin B3 that supports NAD+ production, though not as directly as NR.

Why Supplementation is Needed

Given the low levels of NR in food, relying on diet alone is not sufficient to achieve the NAD+ boost that NR supplements can provide. This is particularly true for older adults, where NAD+ levels naturally decline. NR supplementation offers a targeted, efficient way to raise NAD+ levels and support overall cellular health.

Key Natural Sources:

• Milk: Contains small amounts of NR.
• Yeast-based foods: Bread, beer, and other yeast-based products.
• Fish and poultry: Provide niacin for general NAD+ metabolism.

Supplements and Dosage of NR

When it comes to NR supplementation, proper dosage is key to maximising its benefits while avoiding any potential side effects. Numerous clinical studies have tested various dosages to determine the optimal amount for boosting NAD+ levels effectively without causing harm.

Recommended Dosage

The typical recommended dosage for NR ranges from 250 mg to 300 mg per day. This dosage has been shown to significantly boost NAD+ levels and improve cellular functions such as energy production and DNA repair. Longevity Box’s Pure NR Sublingual Powder provides 300 mg of NR per serving, making it an ideal choice for those looking to support NAD+ production and overall health.

• How to take NR: NR supplements can be taken with or without food. Some users find it easier on the stomach when taken with meals, especially if they experience digestive discomfort.
• Consistency is key: To maintain elevated NAD+ levels, it's important to take NR consistently over the long term. Missing doses may result in NAD+ levels dropping back to baseline.

Cycling NR and NMN

There’s ongoing interest in the potential benefits of cycling NR with NMN (Nicotinamide Mononucleotide). Both compounds serve as NAD+ precursors but follow different pathways in the body. Some researchers suggest that cycling between NR and NMN may provide complementary benefits and prevent the body from adapting to one precursor. While more research is needed, some individuals choose to alternate between NR and NMN supplementation every few weeks.

Additional Considerations

• Safety and efficacy: Studies have demonstrated that daily NR supplementation is generally safe for long-term use and effective at raising NAD+ levels in the blood.
• Potential interactions: As with any supplement, it’s important to consult a healthcare professional if you are on medications or have specific health concerns.

Key Dosage Guidelines:

• 250-300 mg per day is the typical dose for NR supplementation.
• Consistency is vital for maintaining increased NAD+ levels.
• Consider cycling NR with NMN for complementary benefits.

Conclusion

As we’ve seen, NR plays a significant role in boosting NAD+ levels, which are essential for maintaining energy production and cellular health. By supporting key processes such as DNA repair and mitochondrial function, NR can help combat the natural decline in NAD+ levels that occurs with age. Whether through direct supplementation or in combination with NMN, the benefits of NR supplementation are becoming increasingly evident in both research and practical applications.

One of the key discoveries about NR is its ability to enhance cognition, protect against cellular damage, and improve metabolic functions. Studies show that NR metabolism supports the body’s ability to repair itself, leading to beneficial effects on everything from cardiovascular health to muscle recovery. Additionally, the protective effects of nicotinamide riboside on the liver, combined with its lipid-mobilising effects, demonstrate its wide-reaching potential.

Ongoing research into nicotinamide riboside chloride and its derivatives continues to uncover its therapeutic uses, from its role in NAD+ metabolism to its protective properties. The current state of research points to NR as a promising compound, not just for enhancing NAD+ levels, but for supporting longevity and health in a variety of ways. With more findings on the horizon, the form of nicotinamide riboside we choose to supplement with could have lasting impacts on our well-being.

If you’re ready to take the next step in supporting your long-term health, consider learning more about NR supplementation at Longevity Box.

FAQ

How long does it take to see the effects of NR?

The time it takes to notice the effects of oral NR supplementation can vary. Generally, users report improved energy and cognitive clarity within a few weeks, as NAD+ levels begin to rise. The body’s NAD metabolism improves as NR enhances key processes such as DNA repair and mitochondrial function.

How does NR help boost NAD levels?

NR is a direct precursor to NAD+, which means it effectively helps boost NAD+ levels in cells. This increase in NAD+ supports various vital functions, from energy production to DNA repair, making NR supplementation an excellent option for those looking to enhance cellular health.

Can NR protect brain function as we age?

Yes, research shows that nicotinamide riboside protects brain cells by increasing NAD+ levels, helping to prevent cognitive decline. By improving nicotinamide riboside metabolism, NR may also assist in restoring cognition and supporting overall brain health as we age.

What’s the difference between NMN and NR?

Both NMN and NR are NAD+ precursors, but NR follows a simpler path through nicotinamide riboside kinase to raise NAD+ levels. Studies suggest nicotinamide riboside may be absorbed more efficiently, making it an excellent choice for those looking for a quicker boost in NAD+.

Can I take NR with other supplements?

Yes, NR is often taken alongside other supplements like NMN. Both nicotinamide mononucleotide and nicotinamide riboside are NAD+ precursors, and some evidence suggests they may complement each other to further boost NAD+ levels. However, it's always wise to consult a healthcare professional before combining supplements.

Is NR better than NMN?

Both NR and NMN are effective precursors of NAD+, but they follow different metabolic pathways. NR is converted via nicotinamide phosphoribosyltransferase, while NMN takes a different route. Some research suggests that nicotinamide riboside enhances NAD+ production more efficiently, but the best choice may depend on individual health goals.

Is NR safe for long-term use?

Current research suggests that supplementation with NR is safe for long-term use. Studies, including randomised placebo-controlled trials, show minimal side effects. Long-term NR use supports NAD+ metabolism, improves energy production, and may offer protective effects for cellular health.