Comparison
NMN vs Urolithin A
Side-by-side of NMN and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
NMN
NMN supplements are oral nicotinamide mononucleotide capsules sold for longevity, energy, and metabolic health. They raise plasma NAD+ 30-90% at 250-1000.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
NMN
- •Plasma NAD+ rises 30-90% at 250-1000 mg/day across human PK studies
- •Tissue NAD+ rise is inconsistent across human trials (Yoshino 2021, Igarashi 2022)
- •No human trials measure hard endpoints (mortality, CV events, cancer); evidence is biomarker-only
- •Most trials cluster at 250-500 mg/day; dose-response above 250 mg/day is poorly characterized
- •FDA position contested; widely sold as supplement but with regulatory uncertainty
- •Marketing claims for fertility and longevity outrun the human trial evidence substantially
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | NMN | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | nicotinamide mononucleotide, beta-NMN | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 4 | 17 |
| Typical dose (mg) ↗ | 250 | 500 |
| Dosing frequency | 1x daily, often morning | daily, morning with food |
| Routes | oral, sublingual | oral |
| Onset (hr) | 1 | 2 |
| Peak (hr) | 3 | 4 |
| Molecular weight | 334.22 | 228.2 |
| Molecular formula | C11H15N2O8P | C13H8O4 |
| Mechanism | Direct precursor in the NAD+ salvage pathway; converted to NAD+ by NMNAT enzymes in essentially every tissue. Raised NAD+ supports sirtuin and PARP enzyme activity. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | OTC supplement (not scheduled) |
| Pregnancy | Insufficient data; precautionary avoidance | Insufficient data; not routinely recommended |
| CAS | 1094-61-7 | 1143-70-0 |
| PubChem CID | 14180 | 5488186 |
| Wikidata | Q418972 | Q27101321 |
Safety profile
NMN
Common side effects
- mild GI upset (rare)
- occasional headache
- flushing (rare)
Contraindications
- pregnancy and lactation (precautionary, no data)
- active cancer (theoretical concern, not evidence-based)
Interactions
- metformin: no clinically significant interaction documented; both modulate metabolism through different mechanisms(minor)
- chemotherapy agents: theoretical concern about supporting cancer cell proliferation; coordinate with oncology team(moderate)
- CD38 inhibitors: would amplify NMN-induced NAD+ rise; not clinically relevant for most users(minor)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. NMN is the right call when one of the conditionals below applies.
- → If your priority is energy and stamina, pick NMN.
- → If your priority is metabolic health and glucose control, pick NMN.
- → If your priority is muscle hypertrophy, pick Urolithin A.
- → If your priority is mitochondrial function, pick Urolithin A.
Edge case: If you want to avoid Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia, Urolithin A is the more accessible choice.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for NMN only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between NMN and Urolithin A?
NMN and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, NMN or Urolithin A?
NMN half-life is 4 hours; Urolithin A half-life is 17 hours.
Can you stack NMN with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper