Nicotinamide Riboside (NR): A Powerful NAD+ Booster for Healthy Ageing and Longevity

TL;DR

Nicotinamide riboside (NR) is a specialised form of vitamin B3 that serves as a direct precursor to NAD+ — a vital coenzyme involved in energy metabolism, DNA repair, mitochondrial health, and circadian rhythm regulation. As NAD+ levels decline with age, NR supplementation offers a compelling strategy to restore these levels and promote healthy ageing. NR has been shown to support brain, heart, and metabolic health, while improving mitochondrial function and protecting against age-related decline. Compared to NMN, NR is more stable, better studied in human trials, and may be absorbed more efficiently via the sublingual route.

Table of Contents

• What is Nicotinamide Riboside?

• How NR Supports NAD+ Production

• Health Benefits of Nicotinamide Riboside

• NR vs NMN: Key Differences and Comparison

• Dietary Sources of Nicotinamide Riboside

• Choosing the Best NR Supplement

• Safety and Side Effects of NR

• Human Clinical Trials on NR

• NR and Stem Cell Regeneration

• Reduces Inflammation and Supports Immune Function

• Supports Muscle Recovery and Anti-Inflammatory Gene Expression

• Sirtuins and Epigenetic Regulation

• Bioavailability and Transport Mechanisms

• Age-Related Disease Prevention

• Science Snapshot

• Conclusion: Is NR the Right Choice for Longevity?

• Frequently Asked Questions (FAQs)

• Glossary

• Author and Medical Review

What is Nicotinamide Riboside?

Nicotinamide riboside (NR), also known as niagen, is a naturally occurring form of vitamin B3 found in trace amounts in cow’s milk, yeast, and beer. It is a direct precursor to NAD+ (nicotinamide adenine dinucleotide), a coenzyme central to cellular metabolism and repair.

The importance of B3 is well recognised. In the 1940s, the US government mandated its inclusion in staple foods like flour and cereals to prevent deficiency diseases such as pellagra. While many forms of vitamin B3 exist—like niacin and nicotinamide—NR is unique in its ability to rapidly and efficiently elevate NAD+ levels.

How NR Supports NAD+ Production

NR enters the NAD+ salvage pathway, bypassing the conversion step that other precursors like tryptophan or nicotinamide require. Once inside the cell, NR is converted to nicotinamide mononucleotide (NMN), and then to NAD+, fuelling essential processes such as:

• Mitochondrial energy production

• DNA repair and maintenance

• Immune cell function

• Inflammation regulation

• Circadian rhythm synchronisation

NAD+ levels decline significantly with age, which is believed to drive many hallmarks of ageing. Supplementing with NR provides a way to restore NAD+ levels and potentially slow or reverse age-related decline.

Health Benefits of Nicotinamide Riboside

Increases NAD+ Efficiently

Clinical studies have shown that NR can increase NAD+ levels in blood by up to 2.7 times. Martens et al. (2018) demonstrated that 1000 mg/day of NR raised NAD+ by 60% within 4 weeks and improved aortic stiffness in older adults (PMID: 29719236).

Trammell et al. (2016) also confirmed NR’s systemic effects across tissues and noted reduced inflammatory cytokines (PMID: 27214264).

Supports Brain Health and Cognitive Function

In animal studies, NR improved cognitive performance in models of Alzheimer’s disease by boosting NAD+ and supporting neuronal health. In vitro research on Parkinson’s stem cells also showed enhanced mitochondrial function.

Zhang et al. (2016) demonstrated that NR restored mitochondrial function in aged mice, improved stem cell activity, and extended lifespan (PMID: 26982722).

Protects Heart Function

NR supplementation has been associated with reduced arterial stiffness, improved aortic health, and lower systolic blood pressure. Martens et al. (2018) found significant improvements in cardiovascular biomarkers in older adults.

Enhances Metabolic Health and Fat Burning

NR has demonstrated a thermogenic effect in mice and increased metabolic rate. Human data suggest it could support healthy weight management and improved insulin sensitivity.

NR vs NMN: Key Differences and Comparison

Recent research suggests NMN may require extracellular conversion to NR before entering cells. NR uses ENTs (equilibrative nucleoside transporters) directly, making it potentially more efficient, especially when taken sublingually.

Dietary Sources of Nicotinamide Riboside

NR occurs naturally in very small amounts in:

• Latte vaccino

• Brewer’s yeast

• Birra

However, typical dietary sources fall far below the amounts used in clinical research. For example, one litre of milk contains only 4.8 micromoles of NR, while effective doses start at around 250–300 mg per day. Supplementation is required for meaningful NAD+ restoration.

Choosing the Best NR Supplement

To maximise NAD+ production, choose an NR supplement that is:

• Pharmaceutical-grade and third-party tested

• Delivered in sublingual form for superior absorption

• Free from unnecessary fillers or artificial ingredients

Youth & Earth offers a high-purity β-Nicotinamide Riboside Chloride powder in sublingual format—optimised for rapid uptake and bioavailability.

Safety and Side Effects of NR

NR has been extensively studied and is well tolerated by most individuals. Clinical trials using doses up to 2000 mg per day have reported no serious adverse effects.

Occasional mild side effects include:

• Headache

• Nausea

• Stanchezza

• Stomach discomfort

• Diarrhoea

Unlike niacin, NR does not cause facial flushing.

Human Clinical Trials on NR

Human trials, such as those by Martens et al. (2018), show that NR is safe and effective at doses of up to 1000 mg/day, significantly increasing NAD+ levels, improving cardiovascular function, and showing no adverse effects.

NR and Stem Cell Regeneration

Zhang et al. (2016) found that NR improved mitochondrial and stem cell function in aged mice, enhancing tissue repair and extending lifespan. This underlines NR’s promise for regenerative health.

Reduces Inflammation and Supports Immune Function

NR activates sirtuins (particularly SIRT1 and SIRT3), which play an anti-inflammatory and anti-ageing role across tissues. Trammell et al. (2016) demonstrated that NR reduces inflammatory cytokines and supports systemic immune health.

Supports Muscle Recovery and Anti-Inflammatory Gene Expression

Elhassan et al. (2019) showed that NR supplementation modulates muscle gene expression, reducing inflammation and potentially supporting muscle recovery in older adults.

Sirtuins and Epigenetic Regulation

Sirtuins are NAD+-dependent enzymes that regulate gene expression, DNA stability, and inflammation. By elevating NAD+, NR indirectly supports optimal sirtuin activity—enhancing cellular repair, metabolism, and resilience to stress.

Bioavailability and Transport Mechanisms

Unlike NMN, which may require conversion to NR extracellularly, NR enters cells directly via equilibrative nucleoside transporters (ENTs). This gives NR a potential advantage in terms of absorption efficiency.

Age-Related Disease Prevention

Animal models suggest that NR may help prevent metabolic disorders, fatty liver disease, hearing loss, and retinal degeneration. These early findings suggest NR has systemic protective effects across organ systems.

Science Snapshot

• NR is a form of vitamin B3 that increases NAD+ through a simplified metabolic pathway.

• Boosting NAD+ supports DNA repair, energy metabolism, sirtuin activation, and mitochondrial function.

• NR supplementation has shown benefits in neuroprotection, cardiovascular health, and metabolic enhancement.

• Sublingual NR offers enhanced bioavailability and rapid NAD+ elevation compared to oral capsules.

• Timeline data shows NAD+ declines by ~50% by age 40 and up to 80% by age 60.

• NR → NMN → NAD+ → Enhanced Cellular Health.

Conclusion: Is NR the Right Choice for Longevity?

With age, our natural NAD+ production declines—contributing to fatigue, metabolic slowdown, and accelerated ageing. Nicotinamide riboside offers a safe, effective, and well-studied route to reverse this decline.

Its proven ability to raise NAD+ levels, support mitochondrial health, and regulate core biological functions positions NR as one of the most promising longevity molecules available today. For anyone looking to stay biologically younger, NR supplementation is a compelling addition to a healthy ageing strategy.

"There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age."
— Sophia Loren

Frequently Asked Questions (FAQs)

Is NR better than NMN?
NR may offer better stability, clinical trial data, and sublingual absorption advantages, but both boost NAD+ levels. The best choice depends on individual preferences and delivery method.

Can NR help with fatigue or low energy?
Yes. By increasing NAD+, NR supports mitochondrial energy production, which may help combat fatigue and support vitality.

How long does it take to feel results from NR?
Some users report benefits like improved energy and cognition within 1–2 weeks, but measurable NAD+ increases occur within days.

Can I take NR with other supplements?
Yes. NR pairs well with resveratrol, NMNH, pterostilbene, and antioxidants for synergistic effects.

Glossary

• NAD+ – Nicotinamide adenine dinucleotide, a coenzyme essential for energy production and DNA repair.

• Sirtuins – A family of proteins activated by NAD+ that regulate cellular health and ageing.

• Sublingual – Administration under the tongue for direct absorption into the bloodstream.

• β-Nicotinamide Riboside Chloride – The most studied and stable form of NR used in supplements.

Author & Medical Review

Author: Ed Van Harmelen is the founder of Youth & Earth and a passionate advocate for biohacking and anti-aging since 2017. He has been featured in numerous podcasts and wellness publications for his insights on longevity, biohacking, and the science behind supplements. Ed is widely regarded as a pioneer in bringing cutting-edge anti-aging tools to everyday consumers, making the benefits of advanced biohacking science both accessible and actionable. He is also the founder of optimallyme.com, which is a leading B2B health optimisation platform, and V14, an all-in-one longevity supplement v14.com

Medical Review: This article has been medically reviewed by qualified professionals for accuracy and clarity.