Nicotinamide riboside (NR) is a form of vitamin B3. NR increases the production of energy in the cells by boosting the levels of NAD+. This benefit could be useful in weight management as it can be quite challenging to manage. Weight management needs a holistic approach that considers a person as a whole.
NR could fit into this holistic approach for different reasons. NR supplement benefits include increasing energy production and improving muscular performance. Read on to discover how NR could be beneficial for weight loss. Also, uncover safe, practical tips on incorporating NR into a weight loss plan.
Find out more about healthy weight management approaches on Healthnews.
NR and metabolism
What is metabolism? It is a complex process in the body where food and drink convert into energy through reactions in our cells. Metabolism is like the body’s engine because it helps your body decide how much energy it needs.
Because of this, weight management links to metabolism. If you consume more calories (energy) than your body needs, your body will store the extra energy as fat, causing weight gain. The opposite of this is also true: if you burn more energy than you consume, your body uses stored fat for fuel, causing weight gain.
NR could protect the body against metabolic stress through energy production. The NAD+ produced by NR plays a major role in metabolism. It causes an increase in energy metabolism in animals. This increase could cause weight loss in those seeking this.
NR and fat burning
AMP-activated protein kinase (AMPK) is a detector in our cells. This enzyme plays a key role in regulating energy metabolism in our cells. The increase in NAD+ levels through NR supplementation activates AMPK.
In 2022, some researchers investigated NR supplementation. They determined if NR supplementation could prevent obesity-induced inflammation in obese female mice. After giving the mice 400 mg/kg/day for 20 weeks, they found that NR reduced fat mass. NR also reduced cholesterol levels and weight gain.
A randomized controlled study in 13 healthy overweight or obese men and women investigated NR’s effect. After 6 weeks of 1000 mg/day NR, they reported an increased metabolic rate. They also reported small changes in body composition.
There is no scientific evidence supporting the use of NR for spot fat reduction or body sculpting. Using the best NR supplement could be a useful addition to a holistic weight management plan.
NR and muscle growth
Our muscles are almost completely made of protein, making proteins a very important component. NAD+ is very important in protein synthesis (i.e., making new proteins). It does this by controlling the complex pathways involved in protein synthesis.
Researchers have investigated the effect of NR supplements in middle-aged mice. After treating the mice with NR for 4 weeks, NAD+ levels increased in muscle tissue and muscle performance increased. This could support muscle growth.
In different animal models, NR supplementation improves physical performance, such as treadmill endurance.
NR and appetite control
Food addiction and the lack of appetite control are linked to obesity. Some studies propose that increased levels of NAD+ reduce cravings. It has been proposed as a treatment for treating addictive behavior. It does this by reducing cravings and withdrawal symptoms in people who have food addiction and/or substance abuse.
The dysregulation of some hormonal processes is a factor that can cause obesity. So NR or NAD+ may reduce food cravings by interacting with some food hormones like leptin and ghrelin. In turn, this could help improve the way our bodies manage food intake and weight.
Ultimately, we have to take these claims of NR reducing food cravings with a pinch of salt. Currently, clinical studies on the use of NR or NAD+ to reduce appetite or food cravings in humans are limited.
There are no guidelines on how to take NR for weight management. Here are some practical tips for incorporating NR into a weight loss diet.
- Take the NR supplements in combination with a healthy diet. Ensure to eat a balanced diet consisting of protein-rich foods (e.g., lean meats) and healthy carbs (e.g., brown rice). It could also include healthy fats (e.g., avocados), healthy carbs, and fruits and vegetables.
- Consult with your doctor. Before taking NR, first consult your doctor to check if it is right for you. This is especially important if you have any health conditions or concerns.
- Consider keeping track of your progress. Some people find it useful to use an app or a journal. These could monitor NR’s effect on your weight and overall well-being.
Practical tips for incorporating NR into a weight loss plan
Set yourself up for a successful weight loss plan. Here are some tips on how you could incorporate the best NR supplement into your weight loss plan.
- Dosage. There is no guideline for the recommended NR dosage. And there is no optimal dosage of NR studied for weight loss. But a lot of NR brands recommend 250–300 mg per day for overall well-being and general health. Start with the dosage recommended on the label of the NR supplement you go for.
- Timing. NR works by increasing energy levels. So, you may want to take it with your breakfast in the morning to boost your metabolism throughout the day. you could also take it a few minutes before exercise so that it can support your energy levels throughout the workout.
- Combine it with other weight loss supplements. This could enhance the benefits of NR. Weight loss supplements like green tree extracts boost energy. Combining this with NR could work well. Conjugated linoleic fatty acid (CLA) reduces fat in humans. Combining CLA with NR could boost this benefit.
- Combine with positive lifestyle factors. Having a healthy lifestyle consisting of a balanced diet, exercise, and proper sleep is important for weight management. This could be enhanced by adding NR supplements.
- Consistency. As the saying goes: “consistency is key”. Sticking to a consistent routine of regular NR supplements increases the chance of long-lasting positive benefits.
NR for weight management: The final low-down
After it enters the body, NR converts to NAD+. This co-enzyme increases energy levels, boosts metabolism, and improves muscle performance. These benefits make it useful in weight management plans. In addition, NR reduces fat levels and changes body composition in animals and humans.
Before incorporating NR into your weight loss plans, consider combining it with other weight loss supplements. Always consult with a healthcare professional before starting any supplement regimen.
Discover other articles on our platform for more information on the NR and other weight loss supplements.
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