You may have heard all about Nicotinamide mononucleotide (NMN) supplementation on a podcast or through social media. But what is it and should you take it? A dietitian reviews the evidence on NMN.
What is NMN?
NMN is a type of Vitamin B3 that naturally occurs in the body. When you consume NMN, your body can convert it into NAD+, a coenzyme crucial for various cell processes.
As we age, our levels of NAD+ decline, dropping to less than half by the time we hit middle age. This decline happens because we produce less NAD+ as we get older, possible due to oxidative stress and chronic inflammation. But there is also an increased consumption of NAD+ by enzymes that depend on it, creating a situation where there's not enough NAD+ to support optimal enzyme function.
Low NAD+ levels are linked to increased inflammation, oxidative stress, and the development of conditions like hypertension, cognitive decline, and type 2 diabetes. NMN, as a precursor to NAD+, has the potential to restore NAD+ to levels we see at younger ages. This is theorised to slow down the aging process.
This is why NMN being researched to see if it has the potential to slow down aging and prevent age-related diseases.
What does the evidence say?
NMN has shown some pretty cool anti-aging effects in animal studies, like better insulin sensitivity, reduced inflammation, improved mitochondrial function, and even enhanced cognition. But it’s important to remember that while these benefits are well-documented in rodents, we still need more studies to confirm if the same happens for humans.
The catch is that human trials with NMN mostly focus on safety. Why? Because to really know if it extends life or prevents diseases, we’d have to wait for those effects to show up over a long time—essentially until people get older, which makes the process tricky and lengthy.
Although some studies have reported positive outcomes like better physical performance and heart health in older adults, there are still other tried-and-true strategies that might be even more effective for these goals. Think regular cardio, strength training, and a balanced diet rich in protein and fiber. These are all proven ways to support healthy aging and improve longevity!
So, I wouldn’t rush to buy NMN just yet. We really need more large-scale trials to prove it has any meaningful benefit. Plus, the supplement market can be a bit of a minefield—sometimes you’re not even sure if you’re getting the real thing or a lower-quality version.
If you’re set on trying NMN, make sure it’s from a reputable brand. But honestly, it’s wise to wait until we see more trusted companies entering the space. And if you’re confident in what you’ve got and don’t mind taking the risk, hey, you do you!
Can we consume NMN in food?
Fun fact—NMN is naturally found in small amounts in some foods in small amounts, in foods like avocados, broccoli, tomatoes, cucumbers, cabbage, and edamame.
However, it is important to note that the doses used in studies are much higher - so you certainly may not see the same significant benefits people claim online. Though these foods are packed with plenty of other nutrients, so adding these foods can only be a good thing!
Take away?
NMN, a type of Vitamin B3, is being explored for its potential to slow down aging and help with age-related health issues by boosting NAD+ levels in our bodies. It’s looking pretty promising in animal studies, but we still need more research to see if it really works the same for humans.
A little heads-up though: we’re not entirely sure about the long-term effects or risks when taking high doses just yet.
If you’re curious about how to support healthy aging through your diet, feel free to reach out and book a clinic session with me!