If you’re familiar with anti-aging research, you’ve likely heard of NMN. NMN stands for nicotinamide mononucleotide, a molecule created from niacin — vitamin B3. NMN is a precursor to NAD+ — a coenzyme found in all living cells that’s involved in cellular energy production and the maintenance of DNA.
As you age, the levels of NAD+ in your body decrease, contributing to signs of aging and a decline in physical and cognitive function. Supplementing with NMN through oral administration may help restore the levels of NAD+ in your body, potentially delaying the signs of aging and improving overall health.
Research has indicated that increasing the levels of NAD+ with NMN help can enhance the health of cells throughout the body, including the skin. This enhancement can potentially result in a more youthful appearance and better physical and cognitive function.
How Does NMN Benefit Your Skin?
NMN’s ability to protect your skin against oxidative stress is one of its most powerful benefits. Oxidative stress is caused by free radicals that can damage your skin cells and contribute to aging.
While stress or an unhealthy lifestyle can increase levels of free radicals in your body, they also form as a byproduct of normal metabolism, so you can’t outright avoid them. The best way to manage their negative effects is to counteract them with antioxidants such as vitamin C.
NMN — through conversion to NAD+ — has been shown to neutralize these free radicals, effectively protecting your skin and preserving its youthful appearance. NMN can also bolster your skin’s natural defense against environmental stressors such as UV radiation and pollution
Environmental stressors can break down collagen and elastin — the proteins responsible for your skin’s firmness and elasticity. Supplementing with NMN may not only help enhance your skin’s ability to deal with stressors but also improve collagen production and skin renewal.
How Does NMN Benefit General Wellbeing?
The benefits of NMN extend beyond just your skin. Animal studies indicate that NMN can improve insulin sensitivity, reduce oxidative muscle stress, and enhance physical performance. Additionally, NMN has cognitive-enhancing effects and may improve memory and protect against age-related cognitive decline.
Studies also show the benefit of NMN for cardiovascular health. NMN may help lower your risk of heart failure or strokes by reducing reactive oxygen species and supporting cellular processes through improved production of NAD+
What Are the Side Effects of NMN?
NMN is gentle and generally safe when taken as directed. Supplementation with NMN has been shown to be well-tolerated in both animal and human studies, and there have been no reported serious side effects associated with it.
Common side effects reported with NMN supplementation include digestive symptoms such as nausea, bloating, and diarrhea. These side effects are typically mild and may stop with continued supplementation. You can experience an allergic reaction to NMN or fillers in supplements, but this is rare.
It’s essential to remember that NMN is a relatively new supplement, and more research is needed to understand its safety and potential side effects fully. Additionally, not all NMN supplements are created equal, and choosing a high-quality product from a reputable manufacturer is important.
As with any supplement, it’s always best to consult a healthcare professional before taking NMN, particularly if you have a pre-existing medical condition or are taking any medication.
When Should You Take NMN?
No specific time of day is recommended for taking NMN supplements. It’s best to follow the recommended dosage on the product label and take NMN at a convenient but consistent time.
Some people prefer to take NMN in the morning because they find the increased energy helps them feel alert, much like a cup of coffee. Others prefer to take the supplement at night, which may cause insomnia for some people. Choose whichever best suits your needs and individual body chemistry.
How to Get NMN Naturally
NMN can be found naturally in small amounts in certain foods, such as edamame, avocado, and cabbage. However, the levels of NMN in these foods are not enough to significantly increase the levels of NMN in your body.
Taking NMN supplements is the most effective way to increase the levels of NMN in your body. However, foods high in NMN are also often highly nutritious, so feel free to eat them often.
How Much NMN Should I Take?
The recommended dosage of NMN supplements can vary depending on the brand and specific product. It’s essential to follow the instructions on the product label and consult with a healthcare professional before taking supplements if you’re unsure whether NMN is right for you.
In general, the recommended daily dose of NMN typically ranges from 250 mg to 1,000 mg daily. It’s best to start with a lower amount and gradually increase as needed.
NMN vs. Tru-Niagen: What’s the Difference?
NMN and Tru-Niagen are both similar compounds. However, Tru-Niagen contains nicotinamide riboside (NR).
The only difference between NMN and NR is that NMN has an additional phosphate group, but this phosphate group seems to lead to some differences in how each substance is processed. The rate at which NMN converts to NAD+ is rate-limited — meaning taking more NMN won’t necessarily speed up the effects. NR, on the other hand, converts more freely.
It’s not clear whether NMN and NR have exactly the same effects. While both are natural conversion products of vitamin B3 found in your body, NR doesn’t seem to improve endurance as much as NMN. It does, however, produce dramatic improvements in mouse models of dementia and cognitive loss.
Who Takes NMN?
People of all ages and backgrounds take NMN as a safe and effective way to help improve overall health and delay the signs of aging. From athletes and active individuals to seniors and those with age-related health concerns, NMN is a popular choice for anyone looking to improve their health and wellbeing.
One prominent example, of course, is Harvard professor David Sinclair. As an anti-aging researcher, David Sinclair has led remarkable advancements in our understanding of the science behind aging and the role of compounds such as resveratrol. He’s said he takes NMN and resveratrol daily to slow aging.
Recap
Overall, the scientific community is cautiously optimistic about the potential of NMN and NAD+ to improve health and delay the signs of aging. However, more research is needed to fully understand the role of these molecules in the aging process and to determine the best approach for using NMN and NAD+ to improve your health and wellbeing.
NMN likely isn’t the fountain of youth that can replace a healthy diet and lifestyle, but it can potentially serve as one aspect of a full anti-aging regime. Combine NMN supplementation with a balanced diet and regular physical and cognitive exercise to maximize the benefits.