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Head-to-head evidence comparison — which supplement is right for you?
Urolithin A wins 3 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
5 of 6 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
7 of 7 studies with measurable effects showed benefit.
Top outcomes
250-500mg
Morning, With or without food
NMN powder or capsules
500-1000mg
Morning with food
Mitopure (highly pure, bioavailable form)
2-4 weeks
2-4 weeks
Long-term
4-8 weeks
8-16 weeks
8-16 weeks
Effect of 12-Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double-Blind Placebo-Controlled Study
Nutrients (2022) · Rct · n=108
Significant interactions were observed between 5-STS and drowsiness. 5-STS of all groups on post-intervention and drowsiness of the NMN_PM and Placebo_PM groups on mid- and post-intervention showed significant improvement compared with those in pre-intervention.
Anti-inflammatory effects of nicotinamide mononucleotide (NMN) in human skeletal muscle after BFR-exercise
Journal of the International Society of Sports Nutrition (2026) · Rct · n=11
BFR-exercise increased the mitochondrial content in exercised muscle by 171% after 24 h of recovery.
The differential impact of three different NAD(+) boosters on circulatory NAD and microbial metabolism in humans
Nature metabolism (2026) · Rct · n=65
Ultimately, we propose a gut-dependent model for the modes of action of the three NAD+ precursors with NR and NMN elevating circulatory NAD+ via the Preiss-Handler pathway, while rapidly absorbed Nam acutely affects NAD+ levels via the salvage pathway.
The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
The American journal of clinical nutrition (2022) · Rct · n=284
Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
Urolithin A induces mitophagy and prolongs lifespan
Nature Medicine (2016) · Preclinical
Extended lifespan in animal models
Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
Nature aging (2025) · Rct · n=50
Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
Based on multiple RCTs showing dose-dependent increases in blood NAD+ levels. Effects vary significantly by formulation bioavailability. Most studies used 250-1000mg doses.
Based on 3 RCTs (n=88, n=66, n=20) showing improvements in muscle endurance and strength. Effects observed primarily in middle-aged and older adults over 8-16 weeks. Studies used synthetic urolithin A forms with high bioavailability.
AI-estimated from published studies. Interpret as directional guidance.
Urolithin A has a higher evidence score (6/10 vs 5.5/10) and wins in 3 of 3 categories.
Both NMN and Urolithin A score equally (85) for healthy aging.
No known interactions between NMN and Urolithin A have been documented in our database. However, always consult a healthcare provider before combining supplements.