Effects of NR Supplementation on Sleep Health
Sleep health is a fundamental safeguard for both physical and mental well-being; however, advancing age and changing lifestyles frequently precipitate sleep disturbances. Nicotinamide riboside (NR), a key form of vitamin B3, has emerged as a focal point in sleep research because of its ability to modulate NAD⁺ levels and improve sleep-related physiological processes.
Core Mechanism of NR Action
NR enhances sleep primarily by elevating NAD⁺. NAD⁺ is a central redox cofactor in metabolic reactions, exerts neuroprotective effects, and counters oxidative stress, yet its concentration declines markedly with age, thereby disrupting sleep–wake cycles and circadian rhythms. As a biochemical precursor of NAD⁺, NR administered as a supplement can restore intracellular NAD⁺ levels, acting on clock genes and NAD⁺-dependent enzymes such as SIRT1 to re-establish circadian balance and provide a physiological basis for healthy sleep.
Pre-clinical Evidence
Pre-clinical studies have confirmed NR’s beneficial effects on sleep. Four-month-old mice given 400 mg kg⁻¹ NR daily for four months exhibited 4- to 5-fold increases in hepatic and hypothalamic NAD⁺ levels, enhanced BMAL1 and PER2 gene activity, and restored circadian rhythmicity. Long-term dietary NR (3.33 g kg⁻¹) in C57BL/6J mice reduced NREM sleep by 17 %, accelerated the dissipation of sleep need, and augmented high-frequency EEG activity. Moreover, NR mitigated cognitive impairment induced by chronic sleep deprivation by inhibiting microglial activation and attenuating mitochondrial damage, thereby safeguarding sleep-related neural function.
Human Study Findings
Human data lend further support. In a randomized, double-blind trial of Japanese older adults, 250 mg day⁻¹ NR (administered as NMN) for 12 weeks significantly lowered Pittsburgh Sleep Quality Index (PSQI) scores, improved sleep quality, and alleviated fatigue and daytime sleepiness, concomitant with elevated blood NAD⁺ and its metabolites. Insomniac individuals taking 1–3 g day⁻¹ NR in two divided doses for 23 days showed markedly improved sleep efficiency and increased REM sleep duration. An evening composite supplement containing 1.93 mg NR plus mulberry-leaf extract shortened sleep latency and facilitated rapid sleep onset.
Current research has limitations: studies specifically targeting women—especially perimenopausal women—and diverse ethnic groups remain scarce, and several trials are either small in scale or employ multi-ingredient formulations, impeding clear attribution of benefits to NR alone. Nonetheless, NR supplementation is generally safe and is underpinned by well-defined physiological mechanisms, offering a reliable avenue for improving sleep health. Future work should provide more targeted investigations to validate long-term efficacy and define optimal populations.
Reference
[1] Weiss C. Vitamin B3 Ameliorates Sleep Duration and Quality in Clinical and Pre-Clinical Studies [J]. Nutrients, 2025, 17(12): 1982.
*Special note - This article is for informational purposes only and cannot replace a doctor's treatment diagnosis and advice. It should not be regarded as a recommendation or proof of efficacy of the medical products involved. If it involves disease diagnosis, treatment, and rehabilitation, please be sure to go to a professional medical institution to seek professional advice.
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