NMN—brief for nicotinamide mononucleotide or beta-nicotinamide mononucleotide—is among the foremost precursors to NAD+, a necessary enzyme partly answerable for DNA restore, cell progress and survival, and metabolism. Anecdotally, it really works to sluggish ageing, however what does the science say? We tapped a long life physician and registered dietitian to study extra about this in style, but controversial complement.
What’s NMN?
NMN is a pure compound that helps the physique produce NAD+, an enzyme answerable for mobile processes that produce power. 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 ageing, resembling 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 change into hottest as a result of it is considered 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 knowledgeable and chief medical officer at Timeline Vitamin, tells Effectively+Good. (Extra on this in a bit.)
You could find NMN dietary supplements offered in powder or capsule kind and typically mixed with different supposed anti-aging components resembling resveratrol—a polyphenol antioxidant present in grapes and berries which will improve NAD+ manufacturing 60 to 70 %4 greater than NMN alone. Sure meals, resembling 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 power ranges, power and endurance, DNA restore, insulin sensitivity (the physique’s potential 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 examine from 2020 discovered that NAD+ was related to greater power ranges6 and elevated sensitivity to insulin. (For context, our physique’s potential to make use of insulin successfully deteriorates with age7, which can lead to the next threat of growing diabetes if left unchecked.) Nevertheless, these research have been small, and the previous solely concerned individuals with prediabetes, that means we do not know the way efficient NMN is for individuals with out diabetes. We additionally do not know the way NMN will work for individuals 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 potential to provide power whereas exercising—in educated 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 have been small and would have to 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 ageing. Whereas trials are ongoing, and a handful of animal and human research have delivered promising outcomes, consultants want extra info to find out the efficacy of those dietary supplements.
NMN unwanted side effects, dangers, and dosage
Here is a breakdown of a number of the potential unwanted side effects and dangers of NMN dietary supplements—primarily based on the analysis and information we’ve got of the complement to date.
1. Lengthy-term unwanted side effects are largely unknown
Thus far, scientific research have discovered that NMN supplementation is usually secure and well-tolerated amongst wholesome individuals. 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 knowledge on supplementation, although to date, 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 considerations that giant doses of NMN may promote irritation11 and toxicity signs like liver injury12.
“NMN is much less clinically studied in long-term research in people in comparison with different supplementation approaches, resembling Urolithin A13 (a pure complement produced by intestine micro organism) and NR (nicotinamide riboside2) which can be various approaches to spice up power and mitochondrial well being (i.e., the well being of the mitochondria in your cells),” Dr. Singh provides.
2. Different energetic (and inactive) components may cause unwanted side effects
One other factor to remember? NMN dietary supplements sometimes include different energetic (and inactive) components, which can trigger sure unwanted side effects relying on the individual. As we have discovered, some capsules might have resveratrol, which might trigger unwanted side effects like nausea, belly ache, and diarrhea. Others may 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 consultants know little or no in regards to the long-term results of NMN dietary supplements, it is best to talk together with your healthcare supplier first earlier than making an attempt them—particularly when you have an underlying well being situation or take sure prescription drugs that might work together with the complement. Even when you do not fall into these classes, it is best to examine together with your supplier to see if NMN is best for you.
In case your supplier provides you the “okay” to attempt NMN, they will doubtless advocate beginning at a low dose for a most of 12 weeks to probably keep away from any long-term results. (Thus far, 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’s because the claims made in regards to the complement’s advantages and efficacy extra intently align with that of a medicine fairly 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 an alternative as a result of they imagine NAD has potential life-extending advantages that ought to be accessible to extra individuals.
Regardless of the regulatory murkiness, a number of firms 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 if it truly works to sluggish the indicators of ageing. Whereas NMN dietary supplements might enhance pure NAD+ ranges in our cells, their long-term unwanted side effects and impacts on the hallmarks of ageing (like mind well being and fatigue) usually are not fully understood or confirmed. Extra research are additionally wanted to find out whether or not NMN has any impact on well being considerations like insulin sensitivity and train capability.
Dietary supplements and coverings apart, there are many different life-style habits you possibly can incorporate that assist promote longevity and maintain you wholesome, resembling consuming a balanced eating regimen whereas limiting ultra-processed meals, getting loads of sleep, staying hydrated, exercising repeatedly, and lowering stress. Nonetheless, when you’re set on making an attempt NMN dietary supplements for the potential muscle endurance, insulin sensitivity, or common anti-aging results, be sure you discuss to your healthcare supplier first to see if it is best for you.
