For many of us, the quest for better health can feel overwhelming. It seems like almost every day we discover something new that’s bad for us. Even the most self-disciplined among us switch from one diet to the next, hoping to find the perfect combination of products, plans, and routines that will help us become healthier than ever before. Some of the most enduring health tips, however, aren’t rooted in perfection at all. They stem from knowledge of the body’s natural repair processes and finding ways to trick it into self-preservation.

It should not come as a surprise, then, that some of our best habits are actually bad for us. And that in small doses, we can harness the body’s natural coping mechanisms and use them to our advantage. Here are just a few examples of how that works and why.

 

Exercise stresses out your mitochondria.

There’s a deeper scientific truth to the workout cry of “no pain, no gain.” By exercising, we push our bodies to work harder than usual and that means our cells are working harder, too. Strenuous exercise kicks our mitochondria into high gear which leads to more free radicals, a major source of oxidative stress.

Free radicals, however, are a natural byproduct of generating energy. Our mitochondria will make them whether or not we’re exercising. If all of these free radicals are left unattended, they can lead to damage in the fats, proteins, and DNA that make up our cells. Damage also happens as our muscles repeatedly contract and relax. There’s a reason why the tiny tears we put in our muscles during anaerobic workouts are called “microtraumas.”

But thankfully our cells are used to this and have plenty of natural processes for undoing and recovering from that damage. Antioxidants in our cells help mop up free radicals. Stem cells in our muscles, called satellite cells, can help muscle tissue regenerate and recover from microtraumas.

In manageable doses, stress helps our cells and bodies by activating repair processes and adaptive responses. Short-term exercise stress can stimulate the growth of mitochondria, cells, and muscle tissue. And even though physical activity is associated with acute inflammation, it may be linked to lower overall, long-term systemic inflammation.

 

Caloric restriction forces the body to get resourceful.

While scientists are still a little fuzzy on all the details, a study published in Ageing Research Reviews suggests that caloric restriction may help cells by stressing them out. Our cells require food for energy. Much like exercise creates short-term stress to trigger helpful adaptive responses, caloric restriction activates pathways that help cells react and adapt to a lack of nutrients.

Our cells do this in a few ways. They can activate the ultimate up-cycle process known as autophagy, which is literally defined as “self-eating.” In the journal, Autophagy, the process is described as a way for cells to rid themselves of old, damaged, or unnecessary parts to boost their overall efficiency, health, and strength.

Another way is through a specific form of autophagy called “mitophagy.” According to the Febs Journal, this process selectively recycles old or ailing mitochondria to make energy production in the cell more efficient. In moderation, both caloric restriction and intermittent fasting can help trigger these natural stress response systems. This same response system is also one of the reasons why people are interested in increasing levels of the molecule NAD+ (nicotinamide adenine dinucleotide).

 

Supporting NAD+ activates cellular stress pathways to repair cells.

Supporting levels of NAD+ (nicotinamide adenine dinucleotide) can trigger the same kinds of cellular stress responses that caloric restriction does. NAD+ is an essential energy-supporting molecule found in every living cell. It’s responsible for kickstarting all kinds of vital biological processes within the body on a daily basis.

A growing number of preclinical studies in cells and organisms like worms and mice show that supporting NAD+ with nicotinamide riboside turns on beneficial cellular processes. These processes deal with oxidative stress and repair mitochondria.

Some of them are preventative, activating enzymes that help clean up free radicals before they wreak havoc. Others help reverse damage that’s already happened.

It may sound technical, but the basic principle here remains the same: tricking our bodies into self-protection, in moderation, can trigger many healthful responses. Another one of the unexpected ways we do this can also be through diet.

 

Nutrient-rich fruits and vegetables irritate our biological systems.

Many of the most popular, colorful health foods like blueberries, carrots, and beets are effective because they’re natural pesticides. They contain phytochemicals, which are plant toxins that evolved to keep bugs and other pests away.

Fortunately, we are way bigger than the insect targets of these toxins. The amounts we consume in these plants are typically far too low to do any real harm. But a study published in NeuroMolecular Medicine suggests that at low doses—like the amount you might get from your favorite seasonal salad—these toxins are thought to cause just enough cellular stress to activate beneficial responses.

Scientists are still figuring out all the different ways phytochemicals interact with our cells, but some kinds of phytochemicals are thought to stimulate natural antioxidant systems. When cells detect the presence of these toxins, they send signals to turn on the production of antioxidant enzymes such as glutathione. These enzymes then go to work on detoxifying the cell.

While the antioxidant phytochemicals we consume in “superfoods” like blueberries and acai berries act as antioxidants in a test tube, they don’t necessarily behave the same way in our bodies. A study published in Free Radical Biology and Medicine proposes that these specific phytochemicals are beneficial not because they are antioxidants, but rather because they cause just enough stress to turn on our cells’ own antioxidant mechanisms.

 

One glass of red wine every night stresses out your cells.

Speaking of phytochemicals, red wine is traditionally associated with health benefits because of its association with the Mediterranean diet and its own particular blend of phytochemicals. But good news—red wine might not be the only alcohol to offer some benefits in low enough doses.  

A study published in Translational Medicine of Aging suggests that light to moderate alcohol consumption may promote heart health, protect against type II diabetes, and likely expand overall lifespan.

Another study published in Nonlinearity in Biology, Toxicology, Medicine showed that consuming one drink of alcohol, specifically red wine, lager, and stout, increased antioxidant activity levels in the blood.

But consuming higher levels the same drinks also increased damaging activity, counteracting the presumably beneficial effect of a single drink. A recent study published in Alcoholism: Clinical and Experimental Research found that daily drinking is associated with increased mortality.

 

Everything in moderation (Even stress).

Each of these “bad habits” has a sweet spot. Too much exercise can overwhelm the body and cause us to overexert ourselves. Too little exercise and our bodies begin to succumb to the consequences of inactivity. Too much caloric restriction could cause the entire body to shut down, while overeating is linked to a myriad of health problems. Certain activities generate just enough stress to trigger healthful responses without overwhelming our systems. Scientists call this phenomenon “hormesis.”

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Dig Deeper Into Hormesis

The idea of hormesis took some time to gain traction in the scientific community, in part because of how counterintuitive it sounds. Would you willingly poison yourself in your quest to be healthier?

A study published in Cell Metabolism put the adage “what doesn’t kill you makes you stronger” directly to the test. They genetically modified a group of mice to have an “on/off” switch for an enzyme directly responsible for cleaning up free radicals. Turning this enzyme off for a brief period of time led to increased accumulation of free radicals and oxidative stress. This brief stress led to some interesting changes over time: compared to a control group, the stressed mice ended up with higher levels of cellular antioxidants, more mitochondria, and fewer free radicals.

By Jen Cohen, host of “Habits & Hustle” podcast, fitness authority, best-selling author, and Forbes columnist.

 

As a mom of two… at home without any help, playdates, or schooling for the kids—I empathize with parents out there trying to keep themselves and their families healthy. While the majority of us are under quarantine or self-isolation, it’s important to keep active to stay both physically and mentally fit.

You don’t have to be a fitness junkie to get active. I don’t believe in excuses–we’ve all started at the beginning. In my years as a trainer, I’ve found that progress is better than perfection. Why? Because perfection doesn’t exist, and hard work takes courage. This is the philosophy I use to train, write, and parent. Getting started, getting fit, requires just one thing: willingness.

This HIIT (high-intensity interval training) is perfect for doing at home and will only take you 10 minutes! The only equipment you need is a stopwatch (or the timer on your phone). Perform each move below for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets (meaning 20 seconds of work, 10 seconds of rest, then repeat once) of each exercise before moving on to the next. Let’s HIIT it!

 

Squat Jumps

Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly on your toes and repeat.

 

Push-Ups

Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to the starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag.

 

Jumping Lunges

Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Remember to keep your front knee at a 90 degree angle and try not to let it go past your toes.

 

Sit-Ups

Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat.

 

Burpees

Stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place your hands on the ground in front of you. From here, jump back into a pushup position. Jump your feet forward until you are at the bottom of a squat again, then jump straight into the air.

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Jennifer Cohen is a Tru Niagen® user and an advisor to ChromaDex, the makers of Tru Niagen®. She is a Los Angeles-based trainer, fitness writer, and mother of two. A frequent feature in Cosmopolitan, People, and Women’s Health magazines, she is an established authority in health and wellness. Jennifer works tirelessly to ignite passion for exercise. Her first book No Gym Required— Release Your Inner Rock Star (2019), inspired thousands with a simple, accessible home exercise journey. Jennifer’s immersive approach to fitness urges client integration. In 2018, she released Badass Body Goals: The Booty Building and Waist Slimming Journal, a new approach to fitness writing that allows readers to track their experience as they train.

Jennifer launched her personal brand NGR – No Gym Required, and operated as the President and CEO until its sale in 2011. She also founded The Good Human Foundation, a 501c3 charity dedicated to the support of women’s health non-profits.

Niagen® (nicotinamide riboside) and nicotinamide mononucleotide (NMN) are two well-known NAD+ precursors, but NMN falls short as a safe and effective supplement to elevate NAD+ (nicotinamide adenine dinucleotide). 

In recent years, NAD+ continues to be at the forefront of research in aging, health, and disease. 

However, the popularity of NAD+ research also opened the door for misinformation about NAD+ and NAD+ precursors. 

For example, an NAD+ precursor is a “building block” for the cell to build NAD+. However, NMN is technically a precursor to nicotinamide riboside, which, in turn, becomes NAD+. Given that nicotinamide riboside (NR for short) is more direct, this distinction is important to make when it comes to efficiency.  

Also, nicotinamide riboside carries a long list of global regulatory bodies that accept or approve its use.

In contrast, NMN has not been reviewed for safety by the FDA in the U.S. or by any other international regulatory body. Yet, NMN is commercially available.

So, which one should you trust? The evidence overwhelmingly favors Niagen®, but here’s a breakdown to adequately assess these NAD+ precursors in detail.

 

 

 

Researchers prefer Niagen® (nicotinamide riboside) over NMN, nearly 3 to 1.

According to Clinicaltrials.gov, a government-sponsored database of human clinical studies, as well as the World Health Organization (WHO) International Clinical Trials Registry, there are a total of 48 ongoing studies involving Niagen® nicotinamide riboside vs. a mere 17 for NMN. That’s a near 3:1 ratio.  

These numbers show that the world’s leading academic and medical researchers, investigating the various health benefits of raising NAD+ levels in humans, place their trust and confidence in Niagen® over NMN. 

 

Niagen® (nicotinamide riboside) has twelve published human clinical studies. NMN has two.

Niagen® has been the subject of twelve human clinical studies, providing a broader and far more convincing foundation of scientific evidence as the preferred NAD+ booster. 

In contrast, NMN has been the subject of only two published clinical studies.  

 

NMN’s First Human Study: 

The first study, published in the Endocrine Journal in 2020, failed to assess the effect of NMN supplementation on NAD+ levels adequately. 

Researchers conducted a small, non-blinded, uncontrolled (no placebo) trial consisting of 10 healthy Japanese male subjects aged 40-60. The study administered NMN over the course of three visits, each spaced more than a week apart. Subjects received a single 100, 250, or 500mg dose of NMN. 

The study concluded that NMN supplementation shows no serious adverse effects and tolerability in moderately high doses. Still, it did not assess the effect on NAD+ levels or the safety of daily NMN supplementation over any significant period of time. 

 

NMN’s Second Human Study: 

The second study, published in the journal Science showed better results. NMN supplementation significantly increased NAD+ levels and increased muscle insulin sensitivity and signaling in prediabetic women.  

However, a major limitation of this study lies in the researchers’ failure to randomize the participants properly.  

At baseline, the placebo group and NMN group were vastly different with respect to metabolic health. The average level of liver fat in the placebo group was over twice that in the NMN group.  

Ensuring quality randomization of participants in experimental design prevents accidental bias. In the case of NMN’s second human study, improper randomization likely resulted in an overpromising improvement in the NMN group. 

 

 

 

Niagen® (nicotinamide riboside) has nine published human clinical studies demonstrating that it effectively increases NAD+ levels. NMN has one. 

Overall, to date, a collection of human clinical studies comprehensively shows that Niagen® effectively and safely increases NAD+ levels. The continued use of Niagen® in these trials further reflect the trust that the precursor holds in the scientific community. Overwhelmingly, the body of research favors Niagen® as the best choice for a NAD+ precursor.

 

First Human Niagen® Study That Demonstrates Effectiveness: 

A study published in Nature Communications in 2016 reports that single oral doses of 100mg, 300mg, and 1000mg of Niagen® can safely elevate NAD+ levels. Researchers investigated the effects of NR supplementation in 12 healthy men and women, establishing both its safety and efficacy as an NAD+ precursor in humans. 

 

Second Human Niagen® Study That Demonstrates Effectiveness: 

A study published in PLOS One in 2017 monitored Niagen® effects with a gradual increase in dosage. The study administered 250mg of Niagen® to eight healthy volunteers on Days 1 and 2, then gradually administered higher doses each subsequent day after. On days 7 and 8, the study administered a peak dose of 1000mg twice daily. The study concluded on Day 9, showing oral administration of Niagen® to be well-tolerated in humans with no adverse effects. 

 

Third Human Niagen® Study That Demonstrates Effectiveness: 

A study published in Nature Communications in 2018 shows Niagen® supplementation is well-tolerated and effectively elevates NAD+ in a group of healthy middle-aged and older adults. The subjects were 60 healthy men and women between the ages of 55-79. The study administered a dosage of 500mg twice per day for six weeks in a randomized, placebo-controlled, and crossover designed trial.  

 

Fourth Human Niagen® Study That Demonstrates Effectiveness: 

A study published in the American Journal of Clinical Nutrition in 2018 concluded that 2000mg of daily Niagen® supplementation over a period of 12 weeks is safe. In addition, the subjects showed an increase in NAD+ metabolites in urine samples. 

The researchers administered 1000mg of Niagen® twice daily over a period of 12 weeks in a randomized, placebo-controlled, double-blind, parallel-group designed trial. The subjects consisted of 40 healthy, obese men ranging in ages of 40-70. 

 

Fifth Human Niagen® Study That Demonstrates Effectiveness: 

A clinical trial published in Scientific Reports in 2019 concludes Niagen® both safely and effectively increases NAD levels in a dose-dependent manner in healthy overweight adults. The study used an 8-week randomized, double-blind, placebo-controlled trial to conduct its evaluation. After two weeks, the study results are as follows: 

Sixth Human Niagen® Study That Demonstrates Effectiveness: 

A study published in Cell Reports in 2019 investigated the effects of Niagen® on skeletal muscle. The study supplemented 12 marginally overweight older men with 1000mg of Niagen® daily for 21 days. The study used a randomized, double-blind, placebo-controlled, crossover designed trial and concluded, “oral nicotinamide riboside increased human skeletal muscle NAAD, a sensitive marker of increased NAD+ metabolism.” 

 

Seventh Human Niagen® Study That Demonstrates Effectiveness: 

A study published in The American Journal of Clinical Nutrition in 2020 investigated the effects of Niagen® on metabolic health, muscle metabolism, and mitochondrial function. The study was a randomized, double-blinded, placebo-controlled, crossover trial of 13 healthy overweight and obese adults. Similar to the previous study, NR supplementation significantly increased markers of enhanced NAD+ metabolism in human skeletal muscle.  

 

Eighth Human Niagen® Study That Demonstrates Effectiveness: 

A study published in Molecular Systems Biology in 2020 investigated the effect of Niagen® in combination with other supplements on liver fat. The study combined NR with L-serine, N-acetyl-L-cysteine, and L-carnitine for their potential benefits for people with higher liver fat content. Mathematical modeling results showed increased fat metabolism, decreased glucose metabolism, and increased synthesis/turnover of NAD+, carnitine, and glutathione. 

 

Ninth Human Niagen® Study That Demonstrates Effectiveness: 

An ex vivo and pilot clinical study published in The Journal of Clinical Investigation investigated mitochondrial dysfunction in peripheral blood mononuclear cells (PBMCs). The study showed NR increased whole blood NAD+ levels and the mitochondrial respiration rate of PBMCs.  

 

 

 

Nicotinamide riboside can enter cells directly. NMN cannot.

Nicotinamide riboside, once absorbed into the body, enters cells directly, whereas NMN cannot. A collection of published studies conducted by some of the field’s leading researchers demonstrate that NMN cannot enter cells directly; rather, it must be converted to nicotinamide riboside first. 

For example, a study published in Nature Communications in 2016 on NMN’s metabolism in mammalian cells concluded NMN cannot directly enter the cell.  

Nicotinamide riboside and NMN are chemically identical, with the exception of one phosphate group present on NMN. The study demonstrates that this additional phosphate group must be removed from NMN, converting it into nicotinamide riboside before it can enter the cell.  

Similarly, NAD+ supplementation provides no advantage over nicotinamide riboside because NAD+ is too large and contains multiple phosphate groups. NAD+ must be broken down into individual parts before entering the cell; then, it reforms back into NAD+. 

However, a study published in Nature Metabolism in 2019 claimed to have identified a transport protein for NMN in the small intestine of mice. But researchers Mark S. Schmidt & Charles Brenner questioned the validity of this claim, stating there is an absence of evidence for this NMN transporter. 

 

 

 

Niagen® nicotinamide riboside has been reviewed and accepted by the leading regulatory authoritative bodies in the world. NMN has not.

 

United States

• Niagen® has been successfully reviewed twice under the US Food and Drug Administration’s (FDA) New Dietary Ingredient Notification (NDIN) program. 

• Niagen® was successfully notified to the FDA as Generally Recognized As Safe (GRAS). 

 

Canada

• Niagen® received approval as a Natural Health Product by Health Canada. 

 

Europe

• Niagen® received approval as a Novel Food Ingredient by the European Commission. 

 

Australia

• Niagen® received approval as a permissible ingredient in Complementary Medicines by the Therapeutic Goods Administration of Australia. 

 

These approvals and acceptance by the world’s leading authoritative regulatory bodies is a clear, unequivocal recognition of the quality of the science, the safety of the ingredient, and the reproducibility of the production process. 

In comparison, no NMN ingredient or product holds these qualifiers. 

 

 

 

Niagen® nicotinamide riboside bears the NSF Certified for Sport® seal. NMN does not.

Tru Niagen®, ChromaDex’s consumer product of nicotinamide riboside, bears the NSF Certified for Sport® seal.  

The NSF Certified for Sport® includes a certification that Tru Niagen® is made to current Good Manufacturing Practice (cGMP) standards, testing to confirm the level of Niagen® in the product is consistent with the amount claimed on the label and absent of over 270 athletic banned substances and harmful contaminants. 

On the other hand, the lack of regulatory review of NMN precludes NMN products from bearing the NSF Certified for Sport® seal.

 

 

 

After reviewing the facts, the choice is clear.

Niagen® nicotinamide riboside provides a sound basis for confidence. The studies behind it are overwhelmingly positive, and the regulatory approvals are ironclad. 

In contrast, only one study suggests NMN is a safe and effective method for elevating NAD+ levels in humans. And NMN’s lack of review and acceptance by regulatory bodies is a safety concern. 

It all comes down to how much you are willing to gamble on a questionable product.  

We covered a lot in this comparison. And perhaps you’re still mulling it over. Below is a brief summary of our comparison to help you get a better bird’s eye view of both these ingredients.