What Are NMN Supplements? Benefits, Risks of the Anti-Aging Pill

NMN—brief for nicotinamide mononucleotide or beta-nicotinamide mononucleotide—is among the primary precursors to NAD+, an important enzyme partly answerable for DNA restore, cell development and survival, and metabolism. Anecdotally, it really works to sluggish getting old, however what does the science say? We tapped a long life physician and registered dietitian to be taught extra about this well-liked, but controversial complement.

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What’s NMN?

NMN is a pure compound that helps the physique produce NAD+, an enzyme answerable 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 old, 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 change into hottest as a result of it is considered extremely efficient at elevating NAD+ ranges and in idea, has stronger anti-aging advantages.

“NMN is understood for its fast absorption and efficient conversion to NAD+³, making it a most well-liked alternative 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 Nutrition, tells Properly+Good. (Extra on this in a bit.)

You will discover NMN dietary supplements bought in powder or capsule type and typically mixed with different supposed anti-aging substances equivalent to resveratrol—a polyphenol antioxidant present in grapes and berries that will improve NAD+ manufacturing 60 to 70 percent⁴ greater than NMN alone. Sure meals, equivalent to edamame, cabbage, cucumber, broccoli, and avocado, additionally comprise small amounts of NMN. Nonetheless, 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, energy and endurance, DNA restore, insulin sensitivity (the physique’s skill to make use of insulin successfully), and brain health. 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 improvement in insulin sensitivity⁵ in middle-aged and older adults with prediabetes, whereas one other examine from 2020 discovered that NAD+ was related to higher energy levels⁶ and elevated sensitivity to insulin. (For context, our physique’s skill to make use of insulin successfully deteriorates with age⁷, which can lead to a better threat of creating diabetes if left unchecked.) Nonetheless, these research had been small, and the previous solely concerned folks with prediabetes, which means we do not know the way efficient NMN is for folks with out diabetes. We additionally do not know the way 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 capacity⁹—i.e., the physique’s skill to provide vitality whereas exercising—in educated 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 had been small and would must be replicated a number of occasions in numerous teams of individuals to verify their outcomes.

The underside line? There’s not sufficient analysis to definitively say NMN dietary supplements can sluggish or reverse markers of getting old. 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

This is a breakdown of among the potential unwanted side effects and dangers of NMN dietary supplements—primarily based on the analysis and data now we have of the complement up to now.

1. Lengthy-term unwanted side effects are largely unknown

To this point, scientific research have discovered that NMN supplementation is usually protected and well-tolerated amongst wholesome folks. Most reported unwanted side effects are gentle and might embody issues like headaches and nausea¹⁰. However, little is understood concerning 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 up to now, research appear to yield constructive outcomes,” says Stephanie Crabtree, a registered dietitian and proprietor of Holistic Health RD, LLC. That mentioned, some animal research have additionally raised considerations that giant doses of NMN may promote inflammation¹¹ and toxicity signs like liver damage¹².

“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 might be different approaches to spice up vitality and mitochondrial health (i.e., the well being of the mitochondria in your cells),” Dr. Singh provides.

2. Different energetic (and inactive) substances could cause unwanted side effects

One other factor to remember? NMN dietary supplements usually comprise different energetic (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 side effects like nausea, belly 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 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 concerning the long-term results of NMN dietary supplements, it is best to speak together with your healthcare supplier first earlier than attempting them—particularly in case you have an underlying well being situation or take sure prescription drugs that would work together with the complement. Even in case 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 offers you the “okay” to strive NMN, they’re going to doubtless advocate beginning at a low dose for a most of 12 weeks to presumably keep away from any long-term results. (To this point, 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 Food and Drug Administration (FDA) banned NMN from being bought as a dietary complement and commenced investigating the substance as a drug. It’s because the claims made concerning the complement’s advantages and efficacy extra carefully align with that of a drugs quite than a complement. Since then, organizations such because the Natural Products Association (NPA) and Alliance For Natural Health (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 consider NAD has potential life-extending advantages that needs to be accessible to extra folks.

Regardless of the regulatory murkiness, a number of firms proceed to promote NMN (as evidenced by a number of TikTokers shelling products 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 really works to sluggish the indicators of getting old. Whereas NMN dietary supplements could increase pure NAD+ ranges in our cells, their long-term unwanted side effects and impacts on the hallmarks of getting old (like brain health and fatigue) will not be 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 may incorporate that assist promote longevity and hold you wholesome, equivalent to consuming a balanced food plan whereas limiting ultra-processed foods, getting plenty of sleep, staying hydrated, exercising repeatedly, and decreasing stress. Nonetheless, in case you’re set on attempting NMN dietary supplements for the potential muscle endurance, insulin sensitivity, or basic anti-aging results, make sure to speak to your healthcare supplier first to see if it is best for you.