Nicotinamide Riboside vs. Niacinamide: Which is Better?

When it comes to Vitamin B3 supplements, the options can get confusing. You’ve probably heard about niacin, but what about nicotinamide riboside (NR) and niacinamide (NAM)?

These less-familiar forms of Vitamin B3 have been gaining attention for their potential health benefits. Research suggests they might support cellular energy, improve skin health, and potentially promote longevity.

But which one is right for you? Let’s break down the similarities and differences between these two NAD+ precursors to help you make an informed choice.

What Are NR and NAM?

Nicotinamide riboside and niacinamide are both forms of Vitamin B3. Your body uses these to make NAD+ (nicotinamide adenine dinucleotide), a molecule vital for energy production.

• Niacinamide (NAM) is the amide form of nicotinic acid found naturally in foods like meat, fish, beans, nuts, and grains. “Niacinamide” and “nicotinamide” refer to the same molecule. Beauty products usually use “niacinamide,” while research papers and supplements use “nicotinamide.”
• Nicotinamide Riboside (NR) is a more advanced form of Vitamin B3. It combines a nicotinamide molecule with a ribose sugar. Small amounts exist in cow’s milk, yeast, and beer, but most people get it from supplements.

The key difference is simple: NR contains that extra ribose component, which makes it structurally closer to NAD+.

Why NAD+ Matters

Before comparing supplements, we should understand why NAD+ is important enough to consider boosting it.

NAD+ is a coenzyme found in every cell of your body and serves several key functions:

• Energy Production: NAD+ helps your cells convert food into energy through processes like glycolysis and mitochondrial oxidative phosphorylation.
• DNA Repair: NAD+ supports enzymes that repair DNA damage, helping maintain genetic stability.
• Signaling and Regulation: NAD+ is used by enzyme families called sirtuins that regulate metabolism, stress responses, and possibly influence aging.

Research shows our NAD+ levels tend to drop as we get older. This decrease may contribute to various age-related conditions.

The decline happens because our bodies either produce less NAD+ or use more of it due to factors such as DNA damage and inflammation.

How They Work: Different Paths to the Same Goal

NR and NAM both help create NAD+, but they follow different metabolic pathways to accomplish their goal.

Niacinamide Pathway

NAM creates NAD+ through what scientists call the “salvage pathway.”

This is how it happens:

1. An enzyme called Nicotinamide Phosphoribosyltransferase (NAMPT) converts NAM to Nicotinamide Mononucleotide (NMN).
2. Enzymes called Nicotinamide Mononucleotide Adenylyltransferases (NMNATs) then convert NMN to NAD+.

NAMPT is the rate-limiting enzyme in this process. This means it can become a bottleneck that slows down NAD+ production. This problem may get worse as we age because NAMPT activity often decreases over time.

Nicotinamide Riboside Pathway

NR follows a different route:

1. Enzymes called Nicotinamide Riboside Kinases (NRKs) add a phosphate group to NR, creating Nicotinamide Mononucleotide (NMN).
2. Like in the NAM pathway, NMNAT enzymes then convert NMN to NAD+.

The main advantage of NR is that it skips the NAMPT step, potentially offering a more direct path to NAD+.

However, it is important to know that NR can also be broken down into NAM in the body, which would then go through the standard NAM pathway.

Benefits of Nicotinamide Riboside vs Niacinamide

Now for the big question: Which one is better? The answer isn’t straightforward and depends largely on what health goals you’re trying to achieve.

Nicotinamide Riboside Benefits

Research on NR has largely focused on cellular energy, mitochondrial function, and potential anti-aging effects:

• NAD+ Boosting: Human studies consistently show that oral NR supplementation effectively increases NAD+ levels in the blood, with increases ranging from 40-90% with regular dosing.¹
• Mitochondrial Function: Studies highlight NR’s capacity to enhance mitochondrial function and potentially promote mitochondrial biogenesis (creation of new mitochondria).²
• Sirtuin Activation: NR is associated with activation of sirtuins, particularly SIRT1 and SIRT3, which are involved in regulating metabolism and longevity pathways.³
• Promising Preclinical Evidence: Animal studies suggest benefits for metabolic health, neurodegenerative diseases, muscle disorders, and even potential lifespan extension in some models.⁴
• Mixed Human Evidence: While NR reliably increases blood NAD+ levels in humans, clinical evidence for downstream health benefits has been inconsistent. Some studies show modest improvements in blood pressure or aortic stiffness in specific populations⁵, potential neuroprotective effects in Parkinson’s disease⁶, and possible benefits for conditions like non-alcoholic fatty liver disease (NAFLD) when combined with other compounds.⁷

Niacinamide Benefits

NAM has a longer history of research and established applications, particularly in dermatology:

• Skin Health: NAM has well-documented benefits for skin, supported by numerous clinical studies using both topical and oral forms:
  • Acne: Topical NAM (4% creams/gels) has shown effectiveness comparable to topical antibiotics.⁸
  • Rosacea: Its anti-inflammatory effects help manage redness and inflammation.⁹
  • Skin Aging: Topical application (5% concentration) improves various signs of photoaging, including reducing fine lines, wrinkles, and hyperpigmentation.¹⁰
  • Skin Cancer Prevention: A landmark clinical trial (ONTRAC) demonstrated that oral NAM (500mg twice daily) significantly reduced the rate of new non-melanoma skin cancers in high-risk individuals.¹¹
• Other Potential Benefits:
  • Osteoarthritis: Higher doses (3g/day) may improve joint flexibility and reduce pain and swelling.¹²
  • Type 1 Diabetes: May help slow disease progression in newly diagnosed individuals by preserving pancreatic beta-cell function.¹³
  • Hyperphosphatemia: Can help lower high blood phosphate levels in kidney failure patients on dialysis.¹⁴

A critical distinction emerges when comparing the evidence. NAM has established human clinical data, including large randomized controlled trials, supporting its use for specific conditions.

In contrast, while NR shows promising results in preclinical models and reliably boosts NAD+ in humans, strong clinical evidence confirming specific health outcomes in humans is often lacking or inconsistent.

Bioavailability and Safety Profiles

Bioavailability

Both NR and NAM are effective at increasing NAD+ levels, but there are some differences in how efficiently they do so:

• NR: Human studies show that NR supplementation (100-1000 mg daily) effectively raises blood NAD+ levels, with increases ranging from 40-90%. However, a significant portion of orally ingested NR may be converted to NAM in the digestive tract or circulation.
• NAM: Readily absorbed, primarily in the small intestine, and is generally considered more bioavailable than niacin (NA) due to its more direct pathway to NAD+.

One interesting finding is that NR supplementation leads to substantial increases in a molecule called NAAD, even when NAD+ levels don’t show a significant rise. This suggests NR undergoes unique metabolic processing, the implications of which are still being investigated.

Safety and Side Effects

Both supplements are generally considered safe, but they have different characteristics at higher doses:

NR:

• Generally well-tolerated up to 1000-2000 mg/day in studies
• Typical side effects, when they occur, include nausea, bloating, fatigue, headache, diarrhea, and skin discomfort
• May lower blood pressure, requiring caution for those on antihypertensive medications
• Long-term safety data in humans is still relatively limited compared to NAM

NAM:

• Excellent tolerability, particularly at nutritional and common therapeutic doses
• A major advantage over nicotinic acid (niacin) is the lack of the uncomfortable “niacin flush”
• At typical supplement doses (up to 900-1500 mg/day), side effects are usually mild and may include stomach discomfort, dizziness, headache, or rash
• High doses (>3 g/day) may cause reversible liver issues, increased blood sugar, or worsen gallbladder disease or peptic ulcers

Dosage Recommendations from Human Studies

The effective dosage depends on what you’re trying to achieve:

NR:

• For NAD+ boosting: 250-1000 mg per day
• 250 mg/day has been shown to increase blood NAD+ by about 40%
• 500 mg/day increased blood NAD+ by approximately 90%
• 1000 mg/day increased NAD+ in white blood cells by about 60%
• Higher doses (2000 mg/day) have been used in studies on obesity/insulin resistance and heart failure

NAM:

• Basic nutritional needs (RDA): 14-16 mg per day for adults
• Skin cancer prevention: 500 mg once or twice daily (total 500-1000 mg/day)
• Osteoarthritis: 3 grams per day, typically divided into multiple doses
• Acne (oral): 750 mg per day
• Topical applications: Usually 4-5% concentration in creams or serums

Making Your Choice: Which is Better for You?

The “better” option really depends on your specific health goals:

Consider NR if:

• You’re primarily interested in boosting overall NAD+ levels for potential metabolic, mitochondrial, or “anti-aging” benefits
• You’re specifically interested in sirtuin activation (NAM can actually inhibit sirtuins at higher doses)
• You’re willing to pay more for a supplement with promising preclinical evidence but less established human clinical outcomes
• You’re comfortable with a newer supplement that has less long-term safety data

Consider NAM if:

• You’re focused on skin health (acne, rosacea, photoaging, hyperpigmentation)
• You’re at high risk for non-melanoma skin cancers and looking for preventive measures
• You’re seeking a more budget-friendly option with a longer history of use
• You prefer a supplement with more established clinical evidence for specific conditions
• You’re concerned about long-term safety and want a more extensively studied option

Takeaway on Niacinamide vs Nicotinamide Riboside

Both nicotinamide riboside and niacinamide are valuable forms of Vitamin B3 that can boost NAD+ levels, albeit through different pathways.

They share the fundamental goal of supporting cellular NAD+ pools but have distinct profiles regarding established benefits, research evidence, and cost.

NAM boasts a longer history of use, established clinical benefits (particularly for skin health), and a well-understood safety profile at a more affordable price point.

NR offers a theoretically more direct pathway to NAD+ and promising preclinical evidence for metabolic and anti-aging benefits, but at a higher cost and with less definitive human outcome data.

For those looking to optimize their NAD+ levels, a comprehensive approach may be most effective. Jinfiniti’s Vitality ↑® NAD+ Booster offers a clinically validated formula combining NMN (another NAD+ precursor) with niacinamide, D-ribose, and creatine monohydrate.

This synergistic blend is designed to support NAD+ levels, boost energy production, and improve sleep quality and overall cellular function.

What sets this approach apart is the combination of multiple pathways to NAD+ enhancement, rather than relying on a single precursor.

The inclusion of niacinamide provides the established benefits discussed throughout this article, while the additional ingredients work together to maximize cellular energy production.

Remember that supplements should complement, not replace, a healthy lifestyle. Proper nutrition, regular exercise, quality sleep, and stress management remain the foundations of health and may themselves support healthy NAD+ levels.

As with any supplement, it’s always advisable to consult with a healthcare professional before starting either NR or NAM, especially if you have existing health conditions or are taking medications.

FAQs

Are nicotinamide and niacinamide the same thing?

Nicotinamide and niacinamide refer to the exact same molecule. The terms are often used interchangeably, with “niacinamide” being more common in cosmetics and skincare products, while “nicotinamide” is more frequently used in research and supplement nomenclature.

Why is nicotinamide riboside so much more expensive than niacinamide?

Nicotinamide riboside is more expensive primarily because it’s a newer, more complex compound that requires special manufacturing processes. The higher cost also reflects marketing around NR’s potential anti-aging benefits and the costs of ongoing research.

Can I take both nicotinamide riboside and niacinamide together?

While the document doesn’t specifically address taking both supplements together, there’s no indication that combining them would be harmful. However, since NR can be converted to NAM in the body anyway, taking both might be redundant. As with any supplement combination, it’s best to consult with a healthcare provider before starting such a regimen.

Does niacinamide cause flushing like niacin?

No, unlike niacin (nicotinic acid), niacinamide does not cause the uncomfortable “niacin flush” – a skin reaction characterized by redness, warmth, and itching. This is one of the major advantages of niacinamide over niacin. Nicotinamide riboside also doesn’t cause flushing.

Which form of Vitamin B3 is best for anti-aging purposes?

Based on current research, nicotinamide riboside has more theoretical potential for overall “anti-aging” benefits due to its efficient NAD+ boosting capabilities and association with sirtuin activation.

However, for specific skin anti-aging benefits (reducing wrinkles, hyperpigmentation, etc.), topical niacinamide (at 4-5% concentration) has stronger clinical evidence.

For internal anti-aging effects, NR shows promise in animal studies, but conclusive human evidence is still emerging.

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