Nicotinamide riboside (NR) is a type of vitamin B3. In the body, NR converts to NAD+, which is essential for optimal health. This increase in NAD+ can boost energy levels and improve athletic performance. This benefit of NR for energy boost could be useful in fighting common causes of fatigue and energy levels. This includes nutritional deficiencies, depression, or stress. Besides boosting energy levels and improving athletic performance, NR has the potential to protect against metabolic stress.
The Science Behind NR and Energy Production
Once it enters the body, NR is changed to NAD+. This NAD+ is known to control energy levels. Animal studies have shown that taking supplements that increase NAD+ levels leads to an increase in energy metabolism and physical activity.
Whether directly or indirectly, NAD+ influences energy levels in cells. NAD+ maintains the balance of energy and redox state in cells through complex processes. For example, NAD+ can rewire processes in cells in response to stress or a change in temperature.
NR and Mitochondrial Health
Our cells need a constant supply of energy so that they can continue to work properly. Mitochondria are like the powerhouses of our cells. Within our cells, mitochondria produce energy. This energy is in the form of a compound known as adenosine triphosphate (ATP).
In 2023, a study was done in mice. It showed that increasing the level of NR supplements improves the function of mitochondria. So, this improved mitochondrial function then increases energy production.
Abnormal mitochondrial function can have serious consequences. Mitochondria dysfunction contributes to diseases like type 2 diabetes, cancer, and cardiovascular diseases. So, using the best NR supplements to improve mitochondrial health is important. By improving mitochondrial health, the risk of these diseases reduces and metabolism boosts.
NR and Exercise Performance
Nicotinamide riboside benefits are promising. NR can improve exercise performance in different ways:
- Improved cellular energy production. As mentioned above, NR supplementation increases NAD+ levels. This increase improved the function of mitochondria. Thus, this leads to more energy available during exercise.
- Improved muscular performance. In 2021, some researchers tested NR supplements on middle-aged mice. They treated the mice with NR for weeks and then checked their physical performance. They found that, compared with placebo, NR improved muscle performance. NR supplementation also improves physical performance, like treadmill endurance in animal studies.
- Reduced muscle fatigue. In 2024, some researchers wanted to test NR’s effect on muscle fatigue. They tested 100 pigs by giving them different diets with different doses of NR for 11 days. They found that NR could reduce muscle fatigue. But we need more research to confirm this claim.
These NR supplement benefits may help athletes or people who are active. Note that the results may be different for each person. As you may have noticed, most of the research mentioned above is animal studies. This shows there is a need for more human-based research on NR’s benefits.
NR and Mental Energy
An increase in NR levels could improve cognitive function. A study in 2019 investigated whether NR could improve cognitive function in mice. Some of these diabetic mice took NR for 6 weeks. The results of the study suggested that NR could treat cognitive impairment.
A review of 20 preclinical studies concluded that oral NR supplements could support brain health. In a study that used mice with autism-like traits, NR improved anxiety and social engagement levels. NR supplements may prevent harmful brain changes that develop during Alzheimer’s disease. This prevention improves learning and memory in mice that have dementia-like conditions.
The simple benefits of NR for energy boost and mental energy have positive knock-on effects:
- Improved mental clarity.
- Better sleep.
- Supported brain health.
Practical Tips for Incorporating NR into Your Routine
You may be considering adding NR to your routine because of the benefits mentioned here. There are no specific guidelines on how to take NR supplements. Below are some tips for incorporating it into your routine.
- Use it in the morning. NR increases energy levels. Because of this, you may want to take it in the morning (or before exercise). This will make sure that your energy level is high throughout the day.
- Combine it with a healthy diet. NR may work best in combination with a healthy diet. This could include healthy fats (e.g., nuts and seeds), protein-rich foods (e.g., lean beef), and fruits and vegetables.
- Combine it with other supplements. Supplements like iron and magnesium increase energy levels. The benefits of NR could increase if it combines with other energy-boosting supplements. There are some supplements you should not combine with NR. For example, it may not be best practice to combine NR supplements with additional vitamin B3 supplements.
Always consult with your healthcare provider before taking NR for energy boost or any other supplements.
NR for Energy Boost: A Summary
NR is a form of vitamin B3, which becomes NAD+ in the body. NAD+ formed from NR boosts cellular energy. Different animal studies highlight the benefits of NR for energy boost. These benefits include improved mental energy and improved exercise performance. Most of the studies currently available are animal studies. There is a need for more human-based studies to confirm these benefits. Always consult with a healthcare professional before starting any new supplement regimen.
Want to unlock greater wellness?
Listen to our friends over at the Wellness + Wisdom Podcast to unlock your best self with Drew Canole of Organifi:
Benefits of Booking a Spa Day on Your Next Las Vegas Trip
