Over the years, I've noticed that people veer away from supplements with complicated-sounding names like nicotinamide riboside (NR). That could be what's kept people in the dark so much about this specific form of vitamin B3. I have to admit that I ignored it for a while, when research papers began emerging several years ago, as well. But the health and fitness benefits are too good to ignore, which is why I decided it was time to write a guide covering what it is, how you might benefit from using it, how much to use, and a few other details about NR. You'll quickly see how it could be helpful for you or someone you know.



What is Nicotinamide Riboside (NR)?



Nicotinamide Riboside (NR) is a naturally occurring form of vitamin B3. As a precursor to nicotinamide adenine dinucleotide (NAD+), a critical coenzyme found in all living cells, NR maintains cellular energy and supports various biological processes.Canto, C., Menzies, K. J., & Auwerx, J. (2015). NAD+ metabolism and the control of energy homeostasis: a balancing act between mitochondria and the nucleus. Cell metabolism, 22(1), 31-53. https://doi.org/10.1016/j.cmet.2015.05.023



NAD+ is essential for cellular metabolism, DNA repair, and proper functioning of the mitochondria, the "powerhouses of the cell." As we age, our NAD+ levels naturally decline, contributing to various age-related health issues.Verdin, E. (2015). NAD+ in aging, metabolism, and neurodegeneration. Science, 350(6265), 1208-1213. https://doi.org/10.1126/science.aac4854 Research suggests that supplementation with NR may help boost NAD+ levels and combat these effects, improving overall health and well-being.Rajman, L., Chwalek, K., & Sinclair, D. A. (2018). Therapeutic potential of NAD-boosting molecules: the in vivo evidence. Cell metabolism, 27(3), 529-547. https://doi.org/10.1016/j.cmet.2018.02.011



You get trace levels of NR from dietary sources, such as milk, yeast, and some vegetables, but to consume NR at therapeutic levels, you need to supplement with it. Unlike other forms of vitamin B3, such as niacin and nicotinamide, NR maintains a better safety profile and produces fewer side effects.Conze, D., Brenner, C., & Kruger, C. L. (2019). Safety and metabolism of long-term administration of NIAGEN (nicotinamide riboside chloride) in a randomized, double-blind, placebo-controlled clinical trial of healthy overweight adults. Scientific Reports, 9(1), 9772. https://doi.org/10.1038/s41598-019-46120-z



Fitness and Performance Benefits



NR supplementation can improve muscle function, increase endurance, and enhance cellular energy production, making it a valuable supplement, especially for aging athletes.



Improved Muscle Function



One of the key benefits of NR supplementation is its positive impact on muscle function. An animal study found that NR supplementation increased muscle strength and improved exercise capacity. This is believed to result from NR's role in boosting nicotinamide adenine dinucleotide (NAD+), a crucial coenzyme involved in various cellular processes, including energy metabolism and mitochondrial function.Trammell SA, Schmidt MS, Weidemann BJ, et al. Nicotinamide riboside is uniquely and orally bioavailable in mice and humans. Nat Commun. 2016;7:12948. doi: 10.1038/ncomms12948 By enhancing NAD+ levels, NR supplementation may help promote muscle health and function, making it a valuable addition to any fitness regimen.



Increased Endurance



NR supplementation increases endurance performance, too. Another animal study demonstrated that supplementation with NR increased endurance due to the activation of sirtuin 1 (SIRT1), a protein critical in regulating energy metabolism and mitochondrial biogenesis.Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., ... & Sauve, A. A. (2012). The NAD+ precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell Metabolism, 15(6), 838-847.