‘I’m a Longevity Expert, and Here’s Everything You Need to Know About Anti-Aging NMN Supplements’

NMN—brief for nicotinamide mononucleotide or beta-nicotinamide mononucleotide—is likely one of the foremost precursors to NAD+, a necessary enzyme partly answerable for DNA restore, cell development and survival, and metabolism. Anecdotally, it really works to gradual growing older, however what does the science say? We tapped a long life physician and registered dietitian to study extra about this widespread, 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 growing older, similar 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 considered extremely efficient at elevating NAD+ ranges and in idea, has stronger anti-aging advantages.

“NMN is thought for its speedy absorption and environment friendly conversion to NAD+³, making it a most well-liked selection to spice up NAD+ ranges. Nonetheless, its present regulatory standing as a drug versus complement just isn’t clear,” Anurag Singh, MD, longevity knowledgeable and chief medical officer at Timeline Diet, tells Nicely+Good. (Extra on this in a bit.)

Yow will discover NMN dietary supplements offered in powder or capsule kind and generally mixed with different supposed anti-aging substances similar to resveratrol—a polyphenol antioxidant present in grapes and berries that will improve NAD+ manufacturing 60 to 70 p.c⁴ greater than NMN alone. Sure meals, similar to edamame, cabbage, cucumber, broccoli, and avocado, additionally comprise small quantities of NMN. Nonetheless, most NMN dietary supplements are produced synthetically.

What are the potential advantages of NMN?

Firms that make NMN dietary supplements declare it enhances power ranges, power and endurance, DNA restore, insulin sensitivity (the physique’s means 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 power ranges⁶ and elevated sensitivity to insulin. (For context, our physique’s means to make use of insulin successfully deteriorates with age⁷, which may end up in a better threat of growing diabetes if left unchecked.) Nonetheless, 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 means to provide power whereas exercising—in skilled runners. (Like insulin sensitivity, train capability declines with age, so offsetting this might, in idea, assist preserve 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 varied teams of individuals to verify their outcomes.

The underside line? There’s not sufficient analysis to definitively say NMN dietary supplements can gradual or reverse markers of growing older. Whereas trials are ongoing, and a handful of animal and human research have delivered promising outcomes, consultants want extra data 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 now we have of the complement up to now.

1. Lengthy-term unwanted side effects are largely unknown

Thus far, scientific research have discovered that NMN supplementation is usually protected and well-tolerated amongst wholesome individuals. Most reported unwanted side effects are gentle and may embody issues like complications and nausea¹⁰. However, little is thought in regards to the long-term unwanted side effects of those dietary supplements.

“Many 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 mentioned, some animal research have additionally raised issues that enormous doses of NMN might 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, similar to Urolithin A¹³ (a pure complement produced by intestine micro organism) and NR (nicotinamide riboside²) which are different 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 lively (and inactive) substances could cause unwanted side effects

One other factor to remember? NMN dietary supplements usually comprise different lively (and inactive) substances, which can trigger sure unwanted side effects relying on the individual. As we have discovered, some capsules could have resveratrol, which might trigger unwanted side effects like nausea, stomach ache, and diarrhea. Others may additionally comprise substances like berberine (a pure plant compound) and Reducose (a plant-based dietary complement)—each of that are identified 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 along with your healthcare supplier first earlier than making an attempt them—particularly if in case you have an underlying well being situation or take sure prescription medicines that would work together with the complement. Even if you happen to do not fall into these classes, it is best to verify along with your supplier to see if NMN is best for you.

In case your supplier provides you the “okay” to attempt NMN, they’re going to possible suggest beginning at a low dose for a most of 12 weeks to presumably 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 is because the claims made in regards to the complement’s advantages and efficacy extra carefully 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 a substitute as a result of they imagine NAD has potential life-extending advantages that ought to be obtainable 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 remains to be restricted and unclear as as to whether it really works to gradual the indicators of growing older. Whereas NMN dietary supplements could increase pure NAD+ ranges in our cells, their long-term unwanted side effects and impacts on the hallmarks of growing older (like mind well being and fatigue) are usually not utterly 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 may incorporate that assist promote longevity and hold you wholesome, similar to consuming a balanced weight loss program whereas limiting ultra-processed meals, getting loads of sleep, staying hydrated, exercising frequently, and lowering stress. Nonetheless, if you happen to’re set on making an attempt NMN dietary supplements for the potential muscle endurance, insulin sensitivity, or common anti-aging results, you’ll want to speak to your healthcare supplier first to see if it is best for you.