NAD+ vs. NMN: What's the Difference, and Which Should You Take?

If you've started looking into longevity supplements, you've probably seen both NAD+ and NMN. They're closely related, and they're often mentioned in the same breath, but they aren't the same thing. Here's what sets them apart.

The short answer

• NAD+ (nicotinamide adenine dinucleotide) is the active coenzyme your cells use for energy production and repair.
• NMN (nicotinamide mononucleotide) is a precursor: a building block your body converts into NAD+.

In other words, NMN is one step back in the chain. Taking NMN gives your body raw material to make NAD+, while taking NAD+ supplies the finished molecule. For background on why NAD+ matters, see What is NAD+?

How they compare

Molecule size

NAD+ is a larger molecule than NMN. That matters because large molecules have a harder time crossing cell membranes intact. Much of the NAD+ you swallow is broken down into smaller pieces (including NMN and nicotinamide) in your digestive system before it's absorbed. Your cells can then use those pieces to rebuild NAD+.

How you take them

• NAD+ is available as sprays, capsules, and IV drips or injections at clinics. A spray, like our NAD+ Spray, is taken in the mouth rather than swallowed as a capsule.
• NMN is most often taken as capsules or powder, like our NMN capsules.

Research

NMN and another precursor, nicotinamide riboside (NR), have been the focus of most human supplement studies so far. Several have shown that these precursors can raise NAD+ levels in the blood. Research on oral and spray NAD+ itself is earlier. In both cases, studies on long-term outcomes in people are still developing.

Cost and convenience

Both are far cheaper than clinic IV therapy. Sprays are quick and portable, and some people simply prefer them to swallowing pills. Capsules give a fixed dose with no measuring.

Which should you choose?

There's no single right answer, but here's a simple way to decide:

• Choose NAD+ Spray if you dislike pills, want something portable, or like being able to adjust your serving spray by spray.
• Choose NMN capsules if you prefer a fixed daily dose and a familiar capsule format.
• Choose NAD+ capsules if you want NAD+ itself in a simple once-a-day format.

Some people combine a precursor with NAD+, but if you're new to both, it's best to start with one, take it consistently for a few weeks, and notice how you feel before adding anything else.

We go deeper on format differences in spray, capsules or NMN: 5 differences that decide which fits you.

Safety

NAD+ and NMN are generally well tolerated at typical supplement doses. Some people notice mild flushing, nausea or headaches, especially at higher amounts, which is one reason to start low. Talk to your doctor before use if you're pregnant, nursing, taking medication or have a medical condition.

Compare everything side by side in our NAD+ & NMN collection.

This article is for general information only and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease.