Comparison
NAD vs NMN: The definitive head-to-head
Six months of research, twelve human trials, one clear answer for most people — and one important caveat.
Read the comparison
The Longevity Lab
NAD
versus
NMN,
NAD
versus
NMN,
decoded.
Every precursor. Every delivery format. Every brand — compared without the biohacker hype or the supplement-industry spin.
4
Precursors compared
6
Delivery formats
50+
Brands reviewed
100%
Cited, no fluff
The Main Event
Two molecules, the same goal, very different answers.
NAD⁺ is the coenzyme your mitochondria run on. It declines with age. Everyone agrees on that part. The disagreement — and the whole reason this site exists — is which precursor gets it back up fastest.
Precursor A
NMN
Nicotinamide Mononucleotide
The Sinclair favorite. One step from NAD⁺, and the subject of more longevity buzz than any supplement in recent memory. Available as capsules, sublingual, and injectable.
- Molecular Weight
- 334.22 g/mol
- Typical Daily Dose
- 250–1,000 mg
- Best Delivery
- Sublingual or injectable
VS
Precursor B
NR
Nicotinamide Riboside
The clinically-studied incumbent. Patented as Niagen by ChromaDex, backed by the largest human trial database in the precursor space. Oral only.
- Molecular Weight
- 255.25 g/mol
- Typical Daily Dose
- 300–1,000 mg
- Best Delivery
- Oral capsule
The Formats
Delivery matters more than the label on the bottle.
A 1,000 mg capsule and a 100 mg injection can deliver identical NAD⁺ to your bloodstream. Or wildly different amounts. The format is the story.
Format 01
Oral
Cheapest, most convenient, most contested absorption profile.
Format 02Sublingual
Bypass first-pass metabolism. Higher effective dose per milligram.
Format 03Injectable
The biohacker's route. Prescription only, highest measured uptake.
Format 04IV Therapy
500 mg in 3 hours. Clinic-administered. Boutique pricing.
Format 05Nasal Spray
Emerging format targeting the brain-blood barrier directly.
Format 06Transdermal
Steady-state delivery. Small but growing product category.
Why We Exist
The NAD space is drowning in hype. We're a straight-shooter.
Every brand claims theirs is the "most bioavailable." Every biohacker on YouTube has "the one protocol that works." Half the studies are funded by the people selling the supplement.
We cite the peer-reviewed research. We show pricing per milligram. We flag conflicts of interest. When a comparison is genuinely a toss-up, we say so — instead of picking the one with the highest affiliate payout.
How we work
The Journal
Fresh from the lab.
New comparisons, format deep-dives, and protocol notes — updated twice weekly.
Science
Why NAD⁺ declines with age (and what actually stops it)
The CD38 enzyme, cellular senescence, and the mitochondrial cascade — explained without the jargon.
Read the science
Protocol
The morning dose problem: timing NAD precursors
Why the standard "take with breakfast" advice may cut your bioavailability in half — and what the trial data actually shows.
Read the protocol
Where to Begin
Not sure where to start?
Answer three questions and we'll point you at the precursor, format, and brand most likely to fit your goals.
Take the format finder