Nicotinamide riboside: What it is, benefits, and side effects

Nicotinamide riboside (NR) is gaining recognition in the health and wellness world for its potential to improve cellular function and boost overall vitality. In this article, we’ll take a closer look at what sets this unique longevity supplement apart, exploring its potential benefits and possible side effects.

What is nicotinamide riboside?

Nicotinamide riboside (NR) is a unique form of vitamin B3 that helps convert food into energy. It acts as a precursor to NAD+, a coenzyme essential for cellular metabolism and DNA repair.

NR restores NAD+ levels more efficiently than other forms of vitamin B3, such as niacin or nicotinamide. This boost increases energy and improves cellular repair processes as NAD+ levels decline with age.

Nicotinamide riboside types

Nicotinamide riboside is available in different forms, each designed to improve absorption and stability or provide additional benefits. Understanding these variations can help you choose the right supplement for your needs.

• Liposomal nicotinamide riboside. This form wraps nicotinamide riboside in tiny fat-like bubbles called liposomes, which help protect it as it travels through your digestive system. The goal is to improve absorption, so more NR reaches your cells. Some believe this makes liposomal NR more effective, but research is still ongoing to confirm if it truly works better than regular NR.
• Nicotinamide riboside chloride. This is the most common and stable form of NR found in supplements. It dissolves easily and gets converted into NAD+ once inside the body. Many clinical studies on NR use this form, making it a reliable choice if you want a well-researched option.

What does nicotinamide riboside do? (Nicotinamide riboside benefits)

Nicotinamide riboside offers several potential health benefits. Let’s explore how it may improve your physical health and overall well-being in more detail.

Improves cognitive function

Nicotinamide riboside helps support brain health by boosting NAD+ levels, which are critical for energy production in brain cells. Research suggests it may improve memory, focus, and cognitive performance, particularly in aging individuals. By improving brain function, NR may also protect against neurodegenerative diseases [1] [2].

Boosts muscle health and recovery

Muscles need steady energy to function and repair after exercise. NR increases cellular energy production, allowing muscles to recover faster and reducing fatigue. It is a great option for athletes or anyone who wants to boost physical endurance and recovery [3].

Supports heart and cardiovascular health

NAD+ plays a vital role in maintaining healthy blood vessels and heart function. NR strengthens mitochondrial function in cardiac cells, which helps lower the risk of cardiovascular disease [4]. It also reduces oxidative stress, providing additional support for heart health [5].

Reduces inflammation

Chronic inflammation can lead to a range of health issues, from joint pain to metabolic disorders. NR’s anti-inflammatory properties can help mitigate these risks, promoting a balanced and healthier body [6].

Improves metabolic function

NR improves the efficiency of mitochondria, the cell’s energy powerhouse, which is essential for maintaining a healthy metabolism. This improved mitochondrial function can support weight management and lower the risk of metabolic diseases such as diabetes [7] [8].

Supports healthy aging

Aging is often associated with declining cellular function. NR’s ability to boost NAD+ levels helps combat age-related cellular decline by supporting mitochondrial health and enhancing energy production. These benefits promote vitality and longevity, making NR a popular choice for those seeking to maintain youthful energy and overall health [9].

Improves cellular energy production

Cells need NAD+ to generate energy efficiently because it plays a key role in mitochondrial function and metabolism. Nicotinamide riboside (NR) keeps NAD+ levels at an optimal range, allowing cells to produce energy effectively.

Foods high in nicotinamide riboside

While nicotinamide riboside is naturally present in small amounts in some foods, it is most concentrated in milk, fish, and yeast-based products. Milk contains bioavailable NR that can easily be absorbed by the body. Fish, such as tuna and salmon, offer additional NR while providing essential omega-3 fatty acids. Yeast-based products like bread and beer are another natural source, though the levels are relatively low.

Should you add NR to your routine?

Your health goals determine whether a nicotinamide riboside supplement, such as SOOO ace 99.89% purity NR, is right for you. If you want to increase energy, improve metabolic health, or support healthy aging, nicotinamide riboside powder or capsules may be a valuable addition to your routine. However, we always recommend you consult a healthcare professional before starting any supplement to ensure it suits your needs.

Nicotinamide riboside side effects

Nicotinamide riboside is generally safe for most people, but some may experience mild side effects such as nausea, digestive discomfort, or fatigue. Rarely, high doses could lead to more pronounced symptoms like dizziness or skin flushing.

Who should be cautious about taking nicotinamide riboside?

Certain people should be cautious when taking nicotinamide riboside or avoid it altogether. Pregnant or breastfeeding women should consult their doctor before use because research on its effects in these groups is limited.

Individuals with liver or kidney conditions should also seek medical advice because these organs play a key role in processing supplements. Those taking medications that affect NAD+ metabolism should consult their doctor to prevent potential interactions.

Since supplements can impact how the body processes certain drugs, it’s important to ensure NR won’t interfere with existing treatments. Before adding any supplement to your routine, discussing it with a healthcare professional can help determine if it’s safe and suitable for your specific needs.

FAQ

Is B3 the same as nicotinamide riboside?

Nicotinamide riboside is a form of vitamin B3, but not all B3 forms work the same way. NR boosts NAD+ production more efficiently than niacin or nicotinamide, giving it a distinct advantage for supporting cellular energy and repair.

Is nicotinamide riboside the same as niacin?

No, nicotinamide riboside and niacin are different forms of vitamin B3. Both increase NAD+ levels, but NR raises them more effectively and supports cellular energy and repair without causing the skin flushing commonly associated with niacin.

Is nicotinamide riboside safe to take daily?

Yes, when taken within recommended dosages (100-2000 mg daily), nicotinamide riboside is safe for daily use. Studies have shown it is well-tolerated, with minimal side effects for most individuals.

Can nicotinamide riboside help with aging?

Yes, NR can support healthy aging by replenishing NAD+ levels, which decline with age. Higher NAD+ levels improve cellular health, boost energy production, and repair DNA. These effects help maintain vitality and overall well-being as you age.

Does nicotinamide riboside work for everyone?

While many people benefit from NR supplementation, individual responses can vary. Factors like age, health conditions, and lifestyle play a role in its effectiveness. Consulting with a healthcare provider can help determine if it’s right for you.

References

[1] Lee, H. J., & Yang, S. J. (2019). Supplementation with Nicotinamide Riboside Reduces Brain Inflammation and Improves Cognitive Function in Diabetic Mice. International Journal of Molecular Sciences, 20(17), 4196. https://doi.org/10.3390/ijms20174196

[2] Vreones, M., Mustapic, M., Moaddel, R., Pucha, K. A., Lovett, J., Seals, D. R., Kapogiannis, D., & Martens, C. R. (2023). Oral nicotinamide riboside raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin. Aging Cell, 22, e13754. https://doi.org/10.1111/acel.13754

[3] Seldeen, K. L., Shahini, A., Thiyagarajan, R., Redae, Y., Leiker, M., Rajabian, N., Dynka, A., Andreadis, S. T., & Troen, B. R. (2021). Short-term nicotinamide riboside treatment improves muscle quality and function in mice and increases cellular energetics and differentiating capacity of myogenic progenitors. Nutrition (Burbank, Los Angeles County, Calif.), 87-88, 111189. https://doi.org/10.1016/j.nut.2021.111189

[4] Hu, L., Guo, Y., Song, L., Wen, H., Sun, N., Wang, Y., Qi, B., Liang, Q., Geng, J., Liu, X., Fu, F., & Li, Y. (2022). Nicotinamide riboside promotes Mfn2-mediated mitochondrial fusion in diabetic hearts through the SIRT1-PGC1α-PPARα pathway. Free Radical Biology and Medicine, 183, 75–88. https://doi.org/10.1016/j.freeradbiomed.2022.03.012

[5] Hong, G., Zheng, D., Zhang, L., Ni, R., Wang, G., Fan, G. C., Lu, Z., & Peng, T. (2018). Administration of nicotinamide riboside prevents oxidative stress and organ injury in sepsis. Free radical biology & medicine, 123, 125–137. https://doi.org/10.1016/j.freeradbiomed.2018.05.073 

[6] Kwon, J., Idoine, R., Ishtiaq, Y., Nkrumah-Elie, Y., Rosene, M., & Shao, A. (2022). The Clinical Effects of Nicotinamide Riboside on Inflammatory Parameters. Current Developments in Nutrition, 6(Suppl 1), 987. https://doi.org/10.1093/cdn/nzac068.016

[7] Lapatto, H. A. K., Kuusela, M., Heikkinen, A., Muniandy, M., van der Kolk, B. W., Gopalakrishnan, S., Pöllänen, N., Sandvik, M., Schmidt, M. S., Heinonen, S., Saari, S., Kuula, J., Hakkarainen, A., Tampio, J., Saarinen, T., Taskinen, M. R., Lundbom, N., Groop, P. H., Tiirola, M., Katajisto, P., … Pirinen, E. (2023). Nicotinamide riboside improves muscle mitochondrial biogenesis, satellite cell differentiation, and gut microbiota in a twin study. Science advances, 9(2), eadd5163. https://doi.org/10.1126/sciadv.add5163

[8] Trammell, S., Weidemann, B., Chadda, A., et al. (2016). Nicotinamide riboside opposes type 2 diabetes and neuropathy in mice. Scientific Reports, 6, 26933. https://doi.org/10.1038/srep26933

[9] Biţă, A., Scorei, I. R., Ciocîlteu, M. V., Nicolaescu, O. E., Pîrvu, A. S., Bejenaru, L. E., Rău, G., Bejenaru, C., Radu, A., Neamţu, J., Mogoşanu, G. D., & Benner, S. A. (2023). Nicotinamide Riboside, a Promising Vitamin B3 Derivative for Healthy Aging and Longevity: Current Research and Perspectives. Molecules (Basel, Switzerland), 28(16), 6078. https://doi.org/10.3390/molecules28166078