What is NMN and should I take a supplement?

We’d all love to turn the body clock back by a few notches. Well, now it seems we can, or at least slow the clock down, thanks to a growing number of supplements that increase the supply of NAD+ in the body. Many of these supplements make bold statements, so does NMN have any real benefits?

What is NMN?

NMN or nicotinamide mononucleotide is a safe and efficient precursor to NAD+, the essential coenzyme and key metabolite found in every cell of the human body, and involved in over 500 different cellular reactions.

NAD+ is consumed by key proteins and enzymes that play a critical role in repairing damage to our DNA, fuelling our cells and keeping our metabolic and immune systems ticking over. Research has shown that not only does NAD+ provide the energy we need to function, grow and repair, but it could also be critical in stemming the process of aging.

As we grow older, our bodies naturally become more susceptible to various age-related diseases and disorders including obesity, type 2 diabetes, Alzheimer’s disease and Parkinson’s disease. This susceptibility aligns with the decline in NMN and NAD+ levels documented by research; by the age of 50, we only have half the amount of NMN that we did in our 20s.

Both animal and human studies demonstrate that NMN supplementation offers benefits related to oxygen utilisation, athletic endurance, and muscle insulin sensitivity. But while preliminary research suggests NMN may support healthy aging, no human studies support this idea.

Right now, all we know is that NMN is safe and boosts NAD+ levels.

Why can’t I just take NAD+?

You might be wondering why you can’t just take NAD+. That’s because the NAD+ molecule can’t cross cell membranes and get into cells. If we want more NAD+, we have to consume something that transforms into NAD+.

It’s possible to get the NAD+ precursors such as NMN through diet. NMN appears in small amounts in various animal and plant food sources, including edamame, broccoli, avocados and cucumbers, although there’s no evidence to suggest that one can maintain, much less increase, levels of NAD+ with food alone.

For older adults, physical activity is another potential way to increase NAD+ levels naturally. Exercise has been shown to stimulate the production of NAMPT, which is involved in the synthesis of NAD+. By increasing NAMPT activity, physical activity can lead to elevated NAD+ levels. A 2019 study revealed positive effects on older adults’ NAD+ levels after 12 weeks of aerobic exercise and resistance training.

So how much NMN do I need?

While no side effects have been reported, there is still no consensus on the right amount of NMN.

Many studies to date have looked at low doses. However, longevity experts suspect that higher doses may prove more beneficial - a 2022 clinical study assessing results of placebo, 300, 600, and 900mg doses found the greatest efficacy in the 900mg group.