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

NMN—brief for nicotinamide mononucleotide or beta-nicotinamide mononucleotide—is without doubt one of the essential 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, reminiscent of 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 regarded as extremely efficient at elevating NAD+ ranges and in idea, has stronger anti-aging advantages.

“NMN is thought for its fast absorption and efficient conversion to NAD+³, making it a most popular selection to spice up NAD+ ranges. Nevertheless, its present regulatory standing as a drug versus complement is just not clear,” Anurag Singh, MD, longevity skilled and chief medical officer at Timeline Nutrition, tells Nicely+Good. (Extra on this in a bit.)

You will discover NMN dietary supplements offered in powder or capsule type and generally mixed with different supposed anti-aging substances reminiscent of resveratrol—a polyphenol antioxidant present in grapes and berries which will improve NAD+ manufacturing 60 to 70 percent⁴ greater than NMN alone. Sure meals, reminiscent of edamame, cabbage, cucumber, broccoli, and avocado, additionally include small amounts of NMN. Nevertheless, 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, 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 danger 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 understand how efficient NMN is for individuals with out diabetes. We additionally do not understand how 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 capacity⁹—i.e., the physique’s skill to provide power whereas exercising—in educated runners. (Like insulin sensitivity, train capability declines with age, so offsetting this might, in idea, assist keep mobility and independence as an older grownup.) However once more, these trials have been small and would should be replicated a number of occasions 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, specialists want extra info to find out the efficacy of those dietary supplements.

NMN uncomfortable side effects, dangers, and dosage

Here is a breakdown of a number of the potential uncomfortable side effects and dangers of NMN dietary supplements—based mostly on the analysis and information now we have of the complement to date.

1. Lengthy-term uncomfortable side effects are largely unknown

To this point, scientific research have discovered that NMN supplementation is usually protected and well-tolerated amongst wholesome individuals. Most reported uncomfortable side effects are delicate and may embody issues like headaches and nausea¹⁰. However, little is thought in regards to the long-term uncomfortable 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 to date, research appear to yield constructive outcomes,” says Stephanie Crabtree, a registered dietitian and proprietor of Holistic Health RD, LLC. That stated, some animal research have additionally raised issues that enormous doses of NMN might 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, reminiscent of Urolithin A¹³ (a pure complement produced by intestine micro organism) and NR (nicotinamide riboside²) which are various approaches to spice up power and mitochondrial health (i.e., the well being of the mitochondria in your cells),” Dr. Singh provides.

2. Different lively (and inactive) substances could cause uncomfortable side effects

One other factor to bear in mind? NMN dietary supplements sometimes include different lively (and inactive) substances, which can trigger sure uncomfortable side effects relying on the individual. As we have discovered, some capsules might have resveratrol, which might trigger side effects like nausea, stomach ache, and diarrhea. Others may include 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 in regards to the long-term results of NMN dietary supplements, it is best to talk together with your healthcare supplier first earlier than attempting them—particularly you probably have an underlying well being situation or take sure prescription medicines that would work together with the complement. Even in the event you do not fall into these classes, it is best to verify 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 suggest beginning at a low dose for a most of 12 weeks to probably 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 offered as a dietary complement and commenced 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 drugs somewhat 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 a substitute 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 corporations 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 remains to be restricted and unclear as as to if it really works to sluggish the indicators of ageing. Whereas NMN dietary supplements might increase pure NAD+ ranges in our cells, their long-term uncomfortable side effects and impacts on the hallmarks of ageing (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 issues like insulin sensitivity and train capability.

Dietary supplements and coverings apart, there are many different way of life habits you’ll be able to incorporate that assist promote longevity and preserve you wholesome, reminiscent of consuming a balanced weight-reduction plan whereas limiting ultra-processed foods, getting plenty of sleep, staying hydrated, exercising commonly, and lowering stress. Nonetheless, in the event you’re set on attempting NMN dietary supplements for the potential muscle endurance, insulin sensitivity, or basic anti-aging results, make sure you speak to your healthcare supplier first to see if it is best for you.