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061: NMN vs. NR: What’s better? And is TMG necessary?

Masterjohn Q&A Files Episode 61


Question: From your deep dive into nicotinamide riboside and NMN, do you think either is effective, and is one preferred over the other? Do you still recommend taking TMG with NR?

Let me back up a little bit here. These are all different forms of niacin. In the anti-aging community, many people are taking nicotinamide riboside, which is NR, or nicotinamide mononucleotide, which is NMN. The question is, is one of those better than the other? Then he asks me, do I still recommend taking trimethylglycine or TMG with NR because extra niacin depletes methyl groups and TMG is a methyl donor.

I think that in order to get the best NAD response and to tax the methylation system the least, you want to take a smaller dose with every meal rather than taking a higher dose once. I would take like 150 milligrams max at a meal. If you're going to take 450 milligrams, I'd take 150 at each of three meals. If you want to take less than that, you either use the powder or empty half of it out in a capsule. Like take half the capsule, empty it out into your mouth with a meal, 150-milligram capsule to do that. It will give you 75 milligrams. Take that three times a day.

Then there's no good test to really see whether it's doing anything for you. You really have to judge it by your response. Are you getting tangible benefits from it? If so, then I think it's fine to keep it up. But yeah, I would take 100 milligrams of TMG for every 200 milligrams of nicotinamide riboside or nicotinamide mononucleotide. Personally, I wouldn't use the NMN and use the NR because there's more data on it.

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The Masterjohn Q&A Files
We use Zoom, a video chatting software, in webinar mode. You can ask your question anonymously in text, but you can also ask it publicly, and you can even get "on stage" and share your mic, web cam, or screen with everyone.
Chris Masterjohn, PhD