Unlocking the Power of NMN for Longevity

Nicotinamide mononucleotide (NMN) is a precursor to nicotinamide adenine dinucleotide (NAD+), a compound found in every cell in your body. NAD+ (nicotinamide adenine dinucleotide) acts as a coenzyme. The compound supports enzyme function and drives energy production.

NAD+ drives essential processes like energy metabolism, gene expression, and mitochondrial function regulation. Maintaining adequate levels of NAD+ is essential for cellular health and DNA repair.

NAD+ levels naturally decrease with age due to decreased production and increased use. This reduction can negatively impact health during cellular aging. It can also increase the risk of aging-related diseases such as type 2 diabetes and Alzheimer's disease.

Some evidence suggests that supplementation with NAD+ precursors, including nicotinamide mononucleotide NMN, and nicotinamide ribose, can increase NAD+ levels. This may have benefits for general health and cellular aging.

Benefits of NMN

Can Increase NAD+ Levels

• Limited research suggests that supplementation with NMN, a nicotinamide mononucleotide supplement, may help increase NAD+ levels in certain populations.
• A recent study of 30 healthy adults found that supplementation with 250 milligrams (mg) per day for 12 weeks significantly increased blood NAD+ levels compared to placebo treatment.
• The corporation that funded the study also manufactured both the supplement and the placebo, potentially affecting the results.
• Another recent study investigated the effects of daily supplementation with NMN in 80 healthy middle-aged adults at doses of 300 mg, 600 mg or 900 mg for 60 days. The researchers found that the participants had significantly higher blood concentrations of NAD+. The groups taking 600 mg and 900 mg per day showed the highest concentration. Studies also show it increases NAD+ levels in overweight older adults.

These findings suggest that supplementing NAD+ effectively raises levels in healthy individuals, though researchers need more studies.

NMN Can Improve Athletic Performance and Overall Well-Being

Since NAD+ drives critical processes like energy production, its decrease can harm your well-being and physical activity levels. Boosting your NAD+ levels using NMN supplements can help improve physical performance, energy and more.

The same study that investigated the effects of supplementation in 80 healthy, middle-aged adults also measured participants' physical performance using a six-minute walk test. Participants' walking distances were significantly greater in the 300 mg, 600 mg and 900 mg groups compared to placebo at days 30 and 60.

The 600 mg and 900 mg groups showed longer walking distances. In addition, the NMN groups reported better overall health compared to the placebo group.

A study involving 48 middle-aged and younger trained runners found that taking 600 or 1,200 mg of NMN daily for six weeks improved their aerobic capacity. Researchers measured these improvements against a control group. Researchers suggested that the enhanced performance was likely due to better oxygen utilization by skeletal muscles.

Another study examined 65 men aged 65 and older. Men who took 250 mg of NMN daily for six to 12 weeks showed significant improvements in walking speed and grip strength compared to those on a placebo. The NMN supplement manufacturer funded the study, which may have influenced the results. Although the findings are promising, researchers need larger studies to fully understand NMN's effects on physical performance and overall well-being.

May Improve Metabolic Health

Increasing NAD+ levels through NMN supplementation could improve certain aspects of metabolic health, including insulin sensitivity, which is critical for efficient blood sugar utilization. 

A small study involving 25 overweight or obese postmenopausal women with prediabetes found that daily supplementation with 250 mg of NMN for ten weeks enhanced insulin signaling in skeletal muscle. This led to improved insulin sensitivity when compared to a placebo group.

Additionally, some evidence suggests that intravenous (IV) NMN treatment might help lower triglyceride levels. However, research on NMN’s effects on blood lipids, blood sugar, and insulin levels in humans remains limited. More studies are necessary to confirm these potential benefits and explore their long-term implications.

May Lengthen Telomeres

Supplementation can help lengthen telomeres. Telomeres cap the ends of DNA strands. Telomere shortening plays a central role in the aging process.

A study on pre-aged mice and eight adults aged 45–60 found that 30 days of NMN supplementation significantly increased telomere length in both groups.

NMN supplementation may provide anti-aging benefits by affecting telomere length, but researchers need more human studies.

How to Take NMN

NMN occurs naturally in the body, and can be found in certain foods, such as cabbage, broccoli, avocado and beef. It can also be taken as a dietary supplement.

NMN supplements are generally taken in divided doses. For example, a 300 mg dose of NMN may be divided into two separate doses, while a 1,000 mg dose may be divided into four separate doses.

NMN is available in capsule, powder and liquid form. It can be taken with or without food.

Dosage

Human research studies have used doses of NMN supplements ranging from 250 mg to over 1,250 mg. Most supplements on the market contain about 200 mg of NMN per capsule.

Dosing recommendations vary, so it is best to work with a healthcare provider if you have questions about how much NMN you should be taking for your specific health needs.

Is NMN Safe?

Human studies indicate that NMN is safe. It does not appear to cause adverse side effects or harm health when taken in doses up to 1,250 mg.

However, because human research on NMN is limited at this time, experts caution that more clinical research on the safety and long-term health impacts of NMN supplements is urgently needed.

Potential Drug Interactions

NMN is not known to interact with any medications. However, supplements containing NMN may contain other ingredients, such as herbs, that can interact with common medications.

If you take medications, consult your healthcare provider before adding new supplements. This ensures they are safe and appropriate for you.

What to look for

Choose NMN supplements from companies that use independent third-party labs. These labs ensure product purity and quality.

Many supplement companies are certified by third-party organizations such as U.S. Pharmacopeia and NSF International, which are organizations that set strict standards for supplement safety. If you have allergies or sensitivities, choose an NMN supplement free of common allergens. These include gluten, soy, tree nuts, and dairy.

Be aware that some NMN supplements contain other ingredients, such as herbs and other additives, that have been shown to have a positive impact on aging and other aspects of health. NMN itself has no known interactions or side effects. However, other ingredients in NMN supplements may pose risks. These risks depend on your medical history and current medications.

Can You Take Too Much NMN?

Currently, there is no established upper limit for NMN, and it is unknown whether very large doses have a negative impact on health.

For this reason, it is best to follow dosage recommendations on NMN supplement labels or obtain dosage advice from a health care provider.

Side Effects of NMN

Current research findings show that NMN supplements do not cause side effects.

That said, researchers have conducted limited studies on humans. If you experience any side effects or symptoms after taking an NMN supplement, stop taking the product and contact your healthcare provider.

In addition, products containing other ingredients, such as vitamins, minerals, herbs and other substances, may cause side effects in some people. It is essential to always read supplement labels to know exactly what you are ingesting.

Conclusion

NMN is a substance that acts as a precursor of NAD+, a compound found in every cell of your body and involved in important processes such as energy metabolism and mitochondrial functioning.

Some evidence suggests that supplementation with various doses can help increase NAD+ levels, improve physical performance and improve certain aspects of metabolic health, such as insulin sensitivity.

However, human research on the potential benefits, side effects and safety of supplements is limited. Larger, well-designed studies are needed to fully understand how supplements impact overall health.