In the quest for longevity and better health, Nicotinamide Mononucleotide (NMN) supplements have surged in popularity. Marketed as an anti-ageing breakthrough, NMN is said to boost energy, enhance brain function, and even improve metabolic health. But do these claims hold up? Let’s explore the science behind NMN and whether it’s worth adding to your routine.
What is NMN?
Nicotinamide Mononucleotide (NMN) is a naturally occurring molecule found in the body.
It plays a key role in producing Nicotinamide Adenine Dinucleotide (NAD+). NAD+ is a coenzyme essential for several body functions including DNA repair, brain health and energy production in cells.
As we age, NAD+ levels in the body decline. This contributes ageing-related issues like fatigue, slower metabolism, and cognitive decline. Some research suggests that this drop in NAD+ may even be linked to obesity, type 2 diabetes, and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
“Obesity, type 2 diabetes, depression, anxiety, Alzheimer’s disease and Parkinson’s disease are examples of age-related diseases that may be related to NAD+ deficiency,” explains Kathryn Piper, a registered and licensed dietitian nutritionist in Forbes.
NMN supplements aim to restore NAD+ levels, potentially slowing down the ageing process.
Does NMN really work?
While animal studies show promising results, human research are still ongoing to confirm the effectiveness of NMN.
Nevertheless, early findings suggest that NMN may offer several age-defying benefits:
Reducing Body Weight
NMN supplements were found to significantly reduce body weight in overweight and obese middle-aged individuals. The study showed that participants taking 1,000 mg of NMN twice daily lost about 2 kg compared to the placebo group.
The findings suggest that NMN supports metabolism, as total body weight is an essential indicator of metabolic health.
Promoting Insulin Sensitivity
Insulin resistance occurs as we age. It is a key factor in diabetes among the elderly.
A study showed that NMN enhanced insulin action in postmenopausal women who were prediabetic and overweight or obese. The participants took 250 mg of NMN daily for 10 weeks. The results revealed improved insulin sensitivity and muscle glucose uptake. This means that the muscles were able to use the insulin efficiently to regulate the blood sugar levels better.
Improving Heart and Blood Vessels Health
Aside from lifestyle factors such as smoking and physical inactivity, the risk of atherosclerosis can rise with age. Atherosclerosis is the hardening of blood vessels caused by the build-up of harmful fats and cholesterol on their walls. It is a major cause of many heart diseases.
An animal study showed that NMN reduced inflammation and protected blood vessel function. NMN significantly reduced the size of atherosclerotic plaque by 36% and fatty area in the plaques by 43%. Additionally, NMN led to a reduction in the levels of pro-inflammatory cytokines (proteins acting as messengers in the immune system).
These findings suggest NMN may support heart health by reducing artery damage.
Boosting Energy and Physical Performance
Declining NAD+ levels are linked to muscle weakness since NAD+ is crucial for energy generation within the cells. Maintaining NAD+ levels could enhance energy production and alleviate fatigue.
In a study on endurance athletes, those taking NMN at doses of 300 mg, 600 mg, or 1,200 mg daily for six weeks showed improved endurance and oxygen intake. Higher doses led to greater improvements, indicating NMN may enhance energy levels and physical performance.
Enhancing Energy & Physical Performance
NMN may potentially reduce the risk of neurodegenerative diseases such as Alzheimer’s disease. Alzheimer’s disease is caused by the accumulation of brain-damaging proteins like amyloid and tau.
In mice, NMN was found to reduce inflammation and amyloid build-up in the brain. This resulted in improved cognitive function. As gut health is closely related to cognitive function through the gut-brain axis, NMN has been shown to increase beneficial gut bacteria such as Lactobacillus. This promotes good gut health, potentially improving Alzheimer’s disease.
While human trials are still in progress, these findings hint that NMN may help maintain memory and brain health as we age.
Is NMN Safe?
NMN is generally well-tolerated, but some people may experience mild side effects, including:
- Abdominal discomfort, bloating, or diarrhoea
- Mild upper respiratory symptoms
A small study of 26 individuals found that taking 250 mg of NMN daily caused mild digestive issues in some participants over the 12-week study duration. Meanwhile, another study showed that doses of 900 mg per day were safe and well-tolerated.
More long-term research is needed to fully understand NMN’s safety profile.
How to Take NMN
You can get NMN from foods like broccoli, cabbage, cucumbers, edamame, and avocados, but the amounts are small.
NMN supplements offer a more concentrated dose and can serve as an alternative if natural sources do not provide sufficient levels.
💊 Suggested dosage: 250 mg to 1,200 mg daily
🔎 Maximum safe limit: 1,200 mg per day (based on current research)
However, because research is still developing, it’s best to consult a healthcare professional before starting NMN, especially if you have existing medical conditions or take any long-term medications.
What’s the Verdict?
If you’re looking for ways to support healthy ageing, metabolism, brain health and energy levels, NMN may be worth considering. While early research is promising, human studies are still ongoing, so it’s important to manage expectations and consult your doctor or pharmacist before adding NMN to your routine.
As with any supplement, a healthy lifestyle – a balanced diet, exercise, and good sleep – is key to longevity. NMN might help, but it’s not a magic bullet for ageing, so stay healthy!
💡 Thinking of trying NMN? Having questions or doubts?
Medical Channel Asia has launched a community forum page where you can get questions answered by a medical specialist. Why not ask them at our community forum here.
References
- Anti-Ageing Science: Are We Tackling Ageing the Wrong Way? Medical Channel Asia. Updated: 23 January 2025. https://medicalchannelasia.com/anti-ageing-science-are-we-tackling-ageing-the-wrong-way/
- NMN: Benefits, Side Effects and Dosage. Forbes. Updated: 24 May 2024. https://www.forbes.com/health/supplements/nicotinamide-mononucleotide/
- Pencina, K. M., et al. (2023). Nicotinamide Adenine Dinucleotide Augmentation in Overweight or Obese Middle-Aged and Older Adults: A Physiologic Study. The Journal of clinical endocrinology and metabolism, 108(8), 1968 – 1980. https://pubmed.ncbi.nlm.nih.gov/36740954/
- Yoshino, M., Yoshino, J., Kayser, B. D., Patti, G. J., Franczyk, M. P., Mills, K. F., Sindelar, M., Pietka, T., Patterson, B. W., Imai, S. I., & Klein, S. (2021). Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science (New York, N.Y.), 372(6547), 1224–1229. https://pmc.ncbi.nlm.nih.gov/articles/PMC8550608/
- Zi Wang, et al. Nicotinamide mononucleotide protects against high-fat-diet-induced atherosclerosis in mice and dampens aortic inflammation and oxidative stress. Journal of Functional Foods. 2024;112:105985, https://www.sciencedirect.com/science/article/pii/S1756464623005856
- Liao, B., et al. (2021). Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. Journal of the International Society of Sports Nutrition, 18(1), 54. https://pmc.ncbi.nlm.nih.gov/articles/PMC8265078/
- Xiao Dong Zhao, et al. (2023). Nicotinamide mononucleotide improves the Alzheimer’s disease by regulating intestinal microbiota. Biochemical and Biophysical Research Communications. 670:27-35. https://www.sciencedirect.com/science/article/abs/pii/S0006291X23006538
- Okabe K, Yaku K, Uchida Y, et al. Oral Administration of Nicotinamide Mononucleotide Is Safe and Efficiently Increases Blood Nicotinamide Adenine Dinucleotide Levels in Healthy Subjects. Front Nutr. 2022;9:868640. https://pmc.ncbi.nlm.nih.gov/articles/PMC9036060/
- Yi L, Maier AB, Tao R, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023;45(1):29-43. https://pmc.ncbi.nlm.nih.gov/articles/PMC9735188/
- https://sg.iherb.com/pr/california-gold-nutrition-nmn-175-mg-180-veggie-capsules/126768
NMN (Nicotinamide Mononucleotide): Benefits, Side Effects, and Dosage. Healthline. Updated: 10 August 2022. https://www.healthline.com/health/nmn-nicotinamide-mononucleotide-benefits-side-effects-and-dosage
