NMN vs. Urolithin A: Which is Better?
NMN vs. Urolithin A: Which Is Better? NMN is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide) that boosts energy production and DNA repair. On the other hand, Urolithin A is notable for enhancing mitochondrial function and preventing aging. Choosing the better option depends on your usage goals and health situation. This article discusses the health benefits and mechanisms of NMN and Urolithin A to help you make the best choice.
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Key Takeaways
- NMN and Urolithin A are two prominent supplements in anti-aging and cellular health support.
- NMN enhances energy production and DNA repair, while Urolithin A is known for improving mitochondrial function and preventing aging.
- Both have unique benefits but operate through different mechanisms in the body.
The Comparison Table Of NMN vs Urolithin A
| Criteria | NMN | Urolithin A |
| Mechanism of Action | Boosts NAD+ levels, repairs DNA | Enhances mitochondrial health |
| Main Benefits | Supports anti-aging, improves cellular energy | Improves mitochondrial health, promotes autophagy |
| Source | Naturally found in foods like broccoli | Produced from the metabolism of ellagitannins in fruits like pomegranate |
| Side Effects | Abdominal pain, diarrhea, bloating, and respiratory issues | Mild digestive discomfort such as bloating and gas; rare allergic reactions like itching or rash |
| Applications | Enhances longevity, improves overall health | Supports mitochondrial regeneration, boosts muscle strength |
| Suitable For | Those looking to improve brain function, combat aging, boost NAD+ levels, and cellular energy | Those looking to enhance muscle strength, slow aging, reduce fat, and support mitochondrial regeneration |
NMN vs. Urolithin A: Which is Better?
Instead of choosing which one is better, focus on which one best fits your goals.
If your goal is to find an anti-aging solution that also boosts NAD+ levels and improves overall cellular energy, then NMN is the right choice.
On the other hand, if you want to optimize mitochondrial health, reduce muscle loss associated with aging, and slow down the aging process, Urolithin A might be a more effective option.
If you're still unsure which to choose, continue reading to learn more about NMN and Urolithin A.
Understanding NMN
What is NMN?
NMN (Nicotinamide Mononucleotide) is a natural molecule and a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), an essential coenzyme involved in various biological processes, including preventing aging and repairing DNA in the body [1].
NMN is found in foods like broccoli and avocados. However, relying solely on these foods may not provide sufficient levels for the body, so additional supplementation from other sources may be needed. Many dietary supplements containing NMN are available on the market, offering effective health support. This is also an effective way to supplement NMN.
NAD+ levels decline with age, leading to reduced cellular function. The good news is that exercise can naturally boost NAD+ levels and help counteract age-related decline [1]. In addition to taking health supplements, don’t forget to stay active and exercise regularly to improve your overall health.
NMN Benefits
NMN is a precursor to NAD+, a crucial molecule that helps enhance cellular function and DNA repair, reduce oxidative stress, and improve DNA recovery. Animal studies have shown that NMN can extend lifespan and maintain health during aging [1].
Another notable benefit of NMN is its ability to improve mitochondrial function, which helps increase energy production and reduce symptoms associated with aging [2]. Supplementing with NMN can boost NAD+ levels, enhance mitochondrial energy production, and reduce oxidative stress and cellular damage caused by aging. As a result, it can help maintain overall health, improve endurance, and support the body’s recovery.
NMN also has the potential to improve cardiovascular health, especially in older adults, by restoring heart function and enhancing energy metabolism in the mitochondria. NMN helps the heart maintain efficient blood pumping, minimizing age-related decline in heart function [3].
Additionally, NMN's anti-inflammatory properties are a significant advantage. It helps reduce inflammation by boosting NAD+ levels in the body and lowering inflammatory markers in the blood. This supports the body’s ability to combat inflammation-related diseases effectively [4].
Understand Urolithin A
What is Urolithin A
Urolithin A is a compound produced by the gut microbiome. It has gained attention for its comprehensive health benefits, including slowing down the aging process and boosting the immune system to help the body combat certain diseases.
In general, Urolithin A is a gut metabolite synthesized from foods containing ellagitannins (antioxidants), such as pomegranates, berries, tea, and walnuts. Urolithin A has been shown to stimulate mitophagy and mitochondrial biogenesis [5].
Urolithin A Benefits
Studies have shown that Urolithin A can improve mitochondrial function, as evidenced by increased expression of mitochondrial genes in muscle tissues. This can help prevent age-related decline in mitochondrial function [6].
Furthermore, Urolithin A may help reduce fat, particularly excess fat, and decrease triglyceride accumulation in muscles. However, these effects may vary between individuals depending on body weight, dosage, and method of use [6].
Urolithin A also contributes to improved insulin sensitivity [7], helping manage glucose intolerance, especially in obesity and type 2 diabetes models.
Another emerging benefit of Urolithin A is its potential support for cardiovascular health. Researchers have explored its ability to enhance heart function and mitigate age-related mitochondrial decline, especially in older adults and heart failure patients [8].
As we age, muscle and body functions naturally weaken. Supplementing with Urolithin A can help maintain muscle function and support muscle health during aging [9].
Urolithin A may also improve gut health [6], potentially balancing the microbiome and enhancing gut protection.
Frequently Asked Questions
NMN vs. Urolithin: Which is Better?
NMN and Urolithin A each have unique advantages. While NMN primarily boosts NAD+ levels, Urolithin A focuses on improving mitochondrial health. If you want to enhance brain function, combat aging, and increase NAD+ and cellular energy, NMN might be the better choice. If you’re looking to improve muscle strength, cardiovascular health, and mitochondrial function, Urolithin A may be more suitable.
Does Urolithin Reverse Aging?
Urolithin A cannot reverse aging. It can only slow down the aging process.
Does Urolithin Increase NAD?
No. Urolithin A does not increase NAD+ levels in the body like NMN. Instead, it focuses on optimizing mitochondrial function.
Conclusion
Both NMN and Urolithin A play important roles in improving cellular health and combating aging. The choice between them depends on your specific needs. Consider selecting the supplement that best fits your goals and consult a healthcare professional if you experience any adverse effects during use.
References
- [1] NMN: Benefits, Side Effects And Dosage. Forbes. https://www.forbes.com/health/supplements/nicotinamide-mononucleotide/. Published July 23, 2024. Accessed September 6, 2024.
- [2] Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns. Journal of Advanced Research. 2022;37:267-278. doi:https://doi.org/10.1016/j.jare.2021.08.003
- [3] Whitson JA, Bitto A, Zhang H, et al. SS‐31 and NMN: Two paths to improve metabolism and function in aged hearts. Aging Cell. 2020;19(10). doi:https://doi.org/10.1111/acel.13213
- [4] Huang P, Wang X, Wang S, et al. Treatment of inflammatory bowel disease: Potential effect of NMN on intestinal barrier and gut microbiota. Current Research in Food Science. 2022;5:1403-1411. doi:https://doi.org/10.1016/j.crfs.2022.08.011
- [5] Stella Lucia Volpe. Urolithin A, Mithochondrial Biogenesis, and Exercise Performance. ACSMʼs Health & Fitness Journal. 2023;27(5):48-49. doi:https://doi.org/10.1249/fit.0000000000000887
- [6] Davide D’Amico, Andreux PA, Valdés P, Singh A, Rinsch C, Johan Auwerx. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in Molecular Medicine. 2021;27(7):687-699. doi:https://doi.org/10.1016/j.molmed.2021.04.009
- [7] Ashley Mulcahy Toney, Fan R, Xian Y, Chaidez V, Ramer‐Tait AE, Chung S. Urolithin A, a Gut Metabolite, Improves Insulin Sensitivity Through Augmentation of Mitochondrial Function and Biogenesis. Obesity. 2019;27(4):612-620. doi:https://doi.org/10.1002/oby.22404
- [8] Liu S, J. Faitg, Tissot C, et al. Urolithin A induces cardioprotection and enhanced mitochondrial quality during natural aging and heart failure. bioRxiv (Cold Spring Harbor Laboratory). Published online August 24, 2023. doi:https://doi.org/10.1101/2023.08.22.554375
- [9] Faitg J, Davide D’Amico, Rinsch C, Singh A. Mitophagy Activation by Urolithin A to Target Muscle Aging. Calcified Tissue International. 2023;114(1):53-59. doi:https://doi.org/10.1007/s00223-023-01145-5
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