NMN—quick for nicotinamide mononucleotide or beta-nicotinamide mononucleotide—is without doubt one of the important precursors to NAD+, an important enzyme partly liable for DNA restore, cell development and survival, and metabolism. Anecdotally, it really works to sluggish getting older, however what does the science say? We tapped a long life physician and registered dietitian to be taught extra about this fashionable, but controversial complement.
What’s NMN?
NMN is a pure compound that helps the physique produce NAD+, an enzyme liable for mobile processes that produce vitality. NAD+ happens naturally in our physique’s cells, however its manufacturing decreases as we age1. Research have proven this decline is linked with hallmark traits of getting older, equivalent to muscle loss, cognitive decline, irritation, and fatigue.
Whereas a number of different substances function precursors to NAD+ manufacturing, together with NR (nicotinamide riboside2), NA (nicotinic acid), and NAM (nicotinamide), NMN has grow to be hottest as a result of it is regarded as extremely efficient at elevating NAD+ ranges and in concept, has stronger anti-aging advantages.
“NMN is understood for its fast absorption and environment friendly conversion to NAD+3, making it a most well-liked selection to spice up NAD+ ranges. Nevertheless, its present regulatory standing as a drug versus complement shouldn’t be clear,” Anurag Singh, MD, longevity skilled and chief medical officer at Timeline Diet, tells Nicely+Good. (Extra on this in a bit.)
You will discover NMN dietary supplements offered in powder or capsule kind and generally mixed with different supposed anti-aging components equivalent to resveratrol—a polyphenol antioxidant present in grapes and berries that will improve NAD+ manufacturing 60 to 70 %4 greater than NMN alone. Sure meals, equivalent to edamame, cabbage, cucumber, broccoli, and avocado, additionally include small quantities of NMN. Nevertheless, most NMN dietary supplements are produced synthetically.
What are the potential advantages of NMN?
Corporations that make NMN dietary supplements declare it enhances vitality ranges, power and endurance, DNA restore, insulin sensitivity (the physique’s skill to make use of insulin successfully), and mind well being. Whereas many of those advantages have been demonstrated in scientific research involving mice, few of them have been demonstrated in research with people.
One human scientific trial from 2021 discovered that NMN supplementation was linked to an enchancment in insulin sensitivity5 in middle-aged and older adults with prediabetes, whereas one other research from 2020 discovered that NAD+ was related to greater vitality ranges6 and elevated sensitivity to insulin. (For context, our physique’s skill to make use of insulin successfully deteriorates with age7, which may end up in a better threat of creating diabetes if left unchecked.) Nevertheless, these research had been small, and the previous solely concerned folks with prediabetes, that means we do not understand how efficient NMN is for folks with out diabetes. We additionally do not understand how NMN will work for folks of various ages and well being statuses.
One other handful of small scientific trials discovered that NMN supplementation could also be related to enhanced muscular endurance8 and anaerobic capability9—i.e., the physique’s skill to provide vitality whereas exercising—in skilled runners. (Like insulin sensitivity, train capability declines with age, so offsetting this might, in concept, assist keep mobility and independence as an older grownup.) However once more, these trials had been small and would must be replicated a number of instances in numerous teams of individuals to substantiate their outcomes.
The underside line? There may be not sufficient analysis to definitively say NMN dietary supplements can sluggish or reverse markers of getting older. Whereas trials are ongoing, and a handful of animal and human research have delivered promising outcomes, specialists want extra data to find out the efficacy of those dietary supplements.
NMN unwanted side effects, dangers, and dosage
Here is a breakdown of among the potential unwanted side effects and dangers of NMN dietary supplements—primarily based on the analysis and information we have now of the complement up to now.
1. Lengthy-term unwanted side effects are largely unknown
Up to now, scientific research have discovered that NMN supplementation is mostly protected and well-tolerated amongst wholesome folks. Most reported unwanted side effects are gentle and may embody issues like complications and nausea10. However, little is understood in regards to the long-term unwanted side effects of those dietary supplements.
“A lot of the analysis has been in animal fashions, and there’s no long-term information on supplementation, although up to now, research appear to yield optimistic outcomes,” says Stephanie Crabtree, a registered dietitian and proprietor of Holistic Well being RD, LLC. That stated, some animal research have additionally raised issues that giant doses of NMN may promote irritation11 and toxicity signs like liver harm12.
“NMN is much less clinically studied in long-term research in people in comparison with different supplementation approaches, equivalent to Urolithin A13 (a pure complement produced by intestine micro organism) and NR (nicotinamide riboside2) which can be different approaches to spice up vitality and mitochondrial well being (i.e., the well being of the mitochondria in your cells),” Dr. Singh provides.
2. Different lively (and inactive) components could cause unwanted side effects
One other factor to bear in mind? NMN dietary supplements sometimes include different lively (and inactive) components, which can trigger sure unwanted side effects relying on the individual. As we have realized, some capsules might have resveratrol, which may trigger unwanted side effects like nausea, stomach ache, and diarrhea. Others might also include components like berberine (a pure plant compound) and Reducose (a plant-based dietary complement)—each of that are recognized for his or her blood-sugar-lowering results.
3. Dosage varies relying on the individual and their well being
As a result of medical specialists know little or no in regards to the long-term results of NMN dietary supplements, it is best to speak together with your healthcare supplier first earlier than making an attempt them—particularly you probably have an underlying well being situation or take sure prescription medicines that might work together with the complement. Even should you do not fall into these classes, it is best to test together with your supplier to see if NMN is best for you.
In case your supplier provides you the “okay” to strive NMN, they’re going to probably advocate beginning at a low dose for a most of 12 weeks to probably keep away from any long-term results. (Up to now, scientific trials have discovered that 250 to 1,200 milligrams per day15 for 4 to 12 weeks appears to be the “candy spot” for potential advantages.)
4. It is being investigated as a drug by the FDA
Seems, there is a little bit of controversy surrounding NMN: In 2022, the Meals and Drug Administration (FDA) banned NMN from being offered as a dietary complement and started investigating the substance as a drug. It is because the claims made in regards to the complement’s advantages and efficacy extra carefully align with that of a drugs quite than a complement. Since then, organizations such because the Pure Merchandise Affiliation (NPA) and Alliance For Pure Well being (ANH) have filed a citizen’s petition calling the FDA to re-evaluate NMN as a complement as a substitute as a result of they consider NAD has potential life-extending advantages that ought to be out there to extra folks.
Regardless of the regulatory murkiness, a number of corporations proceed to promote NMN (as evidenced by a number of TikTokers shelling merchandise to viewers).
The ultimate takeaway
NMN could also be throughout social media, with customers claiming the complement has helped them really feel (and look) youthful, however medical analysis continues to be restricted and unclear as as to whether it truly works to sluggish the indicators of getting older. Whereas NMN dietary supplements might enhance pure NAD+ ranges in our cells, their long-term unwanted side effects and impacts on the hallmarks of getting older (like mind well being and fatigue) are usually not fully understood or confirmed. Extra research are additionally wanted to find out whether or not NMN has any impact on well being issues like insulin sensitivity and train capability.
Dietary supplements and coverings apart, there are many different way of life habits you possibly can incorporate that assist promote longevity and maintain you wholesome, equivalent to consuming a balanced food regimen whereas limiting ultra-processed meals, getting loads of sleep, staying hydrated, exercising usually, and decreasing stress. Nonetheless, should you’re set on making an attempt NMN dietary supplements for the potential muscle endurance, insulin sensitivity, or basic anti-aging results, be sure you discuss to your healthcare supplier first to see if it is best for you.
