NMN vs NMNH: Which One Wins for Health Benefits?

“Aging is a disease, and that disease is treatable.” – David Sinclair, Professor of Genetics at Harvard University, stated in his book Lifespan: Why We Age – and Why We Don’t Have To.

As we age, NAD+ levels—a vital coenzyme for energy production and cellular repair—begin to decline. To counter this decline, two compounds, NMN (Nicotinamide Mononucleotide) and NMNH (Reduced Nicotinamide Mononucleotide), have emerged as promising options to enhance NAD+ and support overall health.

So, between NMN and NMNH, which is the better choice? This article offers a scientific, easy-to-understand, and a practical perspective based on current research—to help you make an informed decision on your health journey and in slowing the aging process.

NMN vs NMNH: What Makes Them Different?

In the quest for "rejuvenation from within," NMN (Nicotinamide Mononucleotide) has quickly become a widely discussed compound. It is a naturally occurring molecule in the body and plays a crucial role in NAD+ biosynthesis—a key coenzyme involved in energy metabolism, DNA repair, and the regulation of many essential cellular functions [1].

According to nutrition expert Kathryn Piper, NAD+ helps convert food into energy and supports DNA-repairing enzymes, preventing cellular damage. However, NAD+ levels tend to decline with age, leading to age-related disorders, including obesity, type 2 diabetes, Alzheimer’s disease, and Parkinson’s disease [1].

Researchers have identified NMN as an important precursor to NAD+—an essential coenzyme for cellular functions. NAD+ is involved in various biological processes, including:

• DNA repair
• Circadian rhythm regulation
• Energy metabolism
  
• Inflammation control
  
• Combating oxidative stress
  

NMN, a derivative of vitamin B3, is found in small amounts in foods like broccoli, avocados, and milk. Once in the body, NMN is converted into NAD+, which powers various cellular processes, including metabolism and DNA repair.

If NMN is considered the "fuel provider" for cellular life by boosting NAD+, then NMNH—the reduced form of NMN—may be considered an 'upgraded version' with great potential.

According to a study published in the Journal of Proteome Research (Liu et al., 2021), NMNH is a newly synthesized compound through chemical synthesis, with a superior capacity to enhance NAD+ compared to both NMN and NR, in both cell cultures and in vivo models [2].

NMNH is the reduced form of NMN, meaning it has extra electrons. These extra electrons help store and transfer energy in chemical reactions. Molecules like NMNH act as carriers in the body’s energy processes, passing electrons to power cellular functions.

This electron transfer is comparable to passing a baton in a relay race—a crucial aspect of cellular energy management and repair. In the body, NMN and NMNH can convert into each other based on the cells' needs. Reduced forms like NMNH are created when molecules gain electrons, altering how they function.

Benefits of NMNH:

• Boosts NAD+ levels: NMNH rapidly increases NAD+ levels, supporting energy metabolism and DNA repair more effectively than NMN and NR [3].
  
• Weight loss: Inhibits glycolysis and the TCA cycle, helping regulate energy metabolism and support weight loss [4].
  
• Lowers blood pressure: Increased NAD+ improves vascular function, reduces inflammation, and regulates blood pressure [5].
  
• Enhances strength: Aids in cellular recovery, particularly in kidneys and damaged tissues, improving health and energy levels [6].
• Lowers cholesterol: Higher NAD+ levels help improve HDL (good cholesterol) and reduce LDL (bad cholesterol) [7].
  

Metabolically, NMN is converted into NAD+ via two main pathways. The salvage pathway is the primary and more energy-efficient route, where NAM is converted to NMN by NAMPT, then to NAD+ by NMNAT. The de novo pathway starts from tryptophan or niacin, producing intermediates like NaMN before forming NAD+.

Read more: 3 Best NMNH Supplements for NAD+ Levels

NMNH, however, bypasses enzymes like NAMPT and NRK, and is directly converted via NMNAT-related steps to generate NAD+ and NADH, which may explain its faster, more efficient increase of NAD+ levels.

Since 2022, NMN has faced regulatory challenges in the U.S., limiting its sale as a dietary supplement. However, it is still available in other regions and online in the U.S. from select retailers.

With these notable benefits of both NMN and NMNH, the next crucial question is: Are NMN and NMNH safe? While research highlights their potential, understanding the side effects and safety of both compounds is essential. The section below provides insights into the safety profiles of NMN and NMNH to better guide your decision.

Which Is Safer? A Look at the Side Effects of NMN and NMNH

While NMN has not been associated with serious side effects in clinical trials, some mild reactions may include digestive issues such as nausea or diarrhea, and fluctuations in heart rate and blood pressure.

Higher doses (over 1000 mg/day) require further study to ensure long-term safety. In summary, NMN is currently considered safe when taken within the commonly recommended dosage range from 100 mg to 1000 mg per day [8].

NMNH may also cause mild side effects such as nausea, diarrhea, or facial flushing. As a relatively new compound, there is still insufficient research regarding its safety. It is advisable to consult a healthcare provider before using NMNH, especially if you are taking medications, pregnant, or have liver or kidney conditions.

There is currently no officially recommended dosage for NMNH, and it has not yet been approved by the FDA. Therefore, consumers should exercise caution when purchasing and using this product.

Currently, NMNH (Reduced Nicotinamide Mononucleotide) is still available as a dietary supplement, as it has not yet been reviewed or restricted by the FDA like NMN. This makes NMNH a more accessible option for consumers in the U.S, especially as NMN is under regulatory scrutiny and may face future restrictions on its availability.

Related article: Is NMN Better Than NMNH As A NAD+ Enhancer?

NMN vs NMNH: Which One Offers Better Health Benefits?

When comparing NMN (Nicotinamide Mononucleotide) and NMNH (Dihydronicotinamide Mononucleotide), both compounds offer significant benefits for cellular health, but each comes with its own strengths and limitations.

NMN is a well-researched supplement

As a widely studied NAD+ precursor, NMN has been extensively evaluated for its role in promoting cellular energy production and healthy aging.

Research suggests NMN may help improve insulin sensitivity, reduce body fat, and support cardiovascular function. It also plays a vital role in maintaining cellular function and DNA repair, contributing to the prevention of age-related diseases.

NMNH is a promising newcomer

NMNH has also demonstrated strong potential in boosting NAD+ levels in the body, and may be more readily absorbed and metabolized, possibly leading to faster cellular improvements. However, research is still in its early stages, and more evidence is needed to confirm its efficacy and safety—especially for long-term use.

So, which is the better choice?

In terms of research depth and safety, NMN currently holds the advantage. With a robust scientific background and proven effectiveness, NMN is a safe choice for those seeking to enhance cellular health and longevity.

Meanwhile, NMNH shows great promise, particularly for its potentially stronger NAD+ boosting effects. Still, further research is needed to confirm its stability and effectiveness.

Finding Your Fit: Should You Choose NMN or NMNH?

When deciding between NMN and NMNH, consider the following factors:

• Research and long-term effectiveness: NMN has been extensively studied and proven effective in boosting NAD+ and supporting long-term health, making it a safe and stable choice.
• Rate of absorption: NMNH is absorbed more quickly, but it may convert into NADH, which may reduce its effectiveness in sustaining optimal NAD+ levels. NMN offers more stable and sustained effects.
  
• Stability and safety: NMN has been shown to be safe across multiple studies, whereas NMNH still requires further research to confirm its safety and long-term efficacy.
  
• Availability: While NMN may face regulatory challenges in certain countries, it remains widely available on the global market.
  

Overall, NMN remains the safer and more effective option for long-term health. However, for those interested in experimenting with faster absorption, NMNH could be an intriguing alternative.

A customer named Daiyana shared her positive experience with a NAD+ supplement containing NMNH, highlighting noticeable improvements in her daily life. She reported having more energy and enhanced performance throughout the day. Overall, she was very satisfied and highly recommended NMNH supplement for those seeking support for energy and healthy aging.*

Be sure to consult a healthcare professional to choose the option that best fits your individual needs.

Conclusion

Both NMN and NMNH help boost NAD+, supporting energy and anti-aging benefits. However, NMN currently remains the safer and more reliable choice thanks to its strong research foundation. On the other hand, NMNH—with its faster absorption and potential for stronger effects—still lacks sufficient clinical data.

If you're looking for a proven and sustainable way to enhance NAD+, NMN is the more reasonable choice at this time. That said, NMNH remains a promising candidate worth keeping an eye on as more scientific evidence emerges.