NMN Supplementation Unveiled: Side Effects, Benefits Based On Studies

Imagine a world where aging is not a decline but a path to vitality, cognition, and health. One molecule is sparking a revolution – NMN. Unlock the secrets of this compound to rekindle your energy, fortify your health, and defy time. Welcome to NMN supplementation, reshaping our understanding of aging and changing how you age forever.


Nicotinamide adenine dinucleotide (NAD+) is an essential coenzyme present in all cells of the human body. It is involved in numerous cellular processes, such as energy production, DNA repair, gene expression, and cellular communication. However, as we age, the levels of NAD+ in our body begin to decline, which can lead to various health issues.

To combat this decline, many individuals have turned to NMN (Nicotinamide Mononucleotide), which is a precursor to NAD+. NMN is quickly converted into NAD+ once it enters the body, which helps to replenish the levels of NAD+ in the body. Recent studies have shown that NMN supplementation may help improve mitochondrial function, which is crucial for maintaining optimal health.

By supporting mitochondrial function, supplementing with NMN may also help combat age-related decline and improve overall health. As such, the use of NMN supplements has gained popularity among those looking to boost their NAD+ stores and maintain their health and well-being.

This blog post will discuss what NMN supplements are, their potential health benefits based on studies and clinical research, side effects, and dosage protocols.

What is an NMN supplement?

NMN is nicotinamide mononucleotide—a molecule naturally produced in your body and is known as a nucleotide. This precursor molecule is converted into nicotinamide adenine dinucleotide (NAD), responsible for various functions, including gene expression, cell and DNA repair, and improved metabolism.

The body’s natural ability to produce NMN and NAD+ declines with aging. Scientists believe that boosting the intracellular levels of this molecule can help us live healthier lives with fewer signs or symptoms associated with age-related diseases. To raise its level, we need to take NMN orally, and that’s why they are also called NAD supplements or NAD boosters because they boost the production of NAD inside the cells. 

However, the exact mechanism is still unknown, but recent studies reveal that NMN may increase longevity by activating sirtuins—a protein responsible for DNA and cell repair. A low level of free NMN in our body is linked to age-related conditions like diabetes, hypertension (High BP), and mental illnesses.

The effects of this supplement are widespread. It’s quickly absorbed and converted into a vital compound called NAD+, which helps combat aging by fighting inflammation in adipose tissue and improving insulin secretion or action for those with diabetes. The benefits don’t stop there; intake has been shown to increase levels of brain functioning like memory retention skills, improve neuronal function, and much more. 

NMN Supplement Benefits 

Here are the benefits of using NMN based on research studies;

NMN Supplementation Benefits

NMN Supplementation May Extend Lifespan

The protecting structures at the ends of our chromosomes, known as telomeres, start to shrink each time our cells divide, harming our genes and transmitting defective DNA to new cells. Remarkably, research has unveiled that these Telomeres are lengthened by NMN, protecting our DNA.

  • Intriguingly, some studies suggest that increasing NMN levels can help extend lifespan by enhancing energy production in the mitochondria, reducing harmful cell damage caused by oxidative stress, promoting DNA repair, improving cognitive performance, and reducing inflammation in the body.
  • Other animal studies also reveal that improving NMN can reverse age-related conditions by restoring NAD+ metabolism. Although the results are promising, this study is done on animals, so more research on humans is needed.

Although some studies have suggested that supplementing with NMN may have anti-aging effects and extend lifespan in animals, the research on NMN and lifespan extension in humans is limited, and more research is needed to fully understand the effects of NMN supplementation on lifespan in humans.

NMN Supplementation Can Lower Age-Related Diseases

Some evidence suggests that taking NMN may have potential health benefits and may help lower the risk of certain age-related diseases. However, more research is needed to fully understand the effects of NMN supplementation on age-related diseases in humans.

Some animal and laboratory studies have suggested that NMN supplementation may improve cellular health, reduce oxidative stress and inflammation, and help to protect against age-related diseases such as cardiovascular disease, diabetes, and neurodegenerative diseases. However, these findings are preliminary and more research is needed to confirm these effects in humans. Here are a few studies related to its use in many different age-related conditions;

  • Recent research suggests that individuals with various age-related diseases, like diabetes and liver diseases, may have lower nicotinamide mononucleotide (NMN) and nicotinamide adenine dinucleotide (NAD). 
  • Some other animal studies also reveal that NMN plays a crucial role in heart and brain-related health conditions.
  • Moreover, studies conducted on humans have demonstrated that Nicotinamide mononucleotide enhances insulin sensitivity in women at risk of prediabetes. While NMN has also been shown in mice to suppress age-related obesity, improve metabolism, insulin sensitivity, and eye health, improve physical activity, and stop age-associated changes in gene expression.
  • Also, NMN used in rats with Alzheimer’s disease has been shown to protect the nervous system and improve cognition. It also increases blood flow to the brain cells and improves cognitive performance.

It is important to remember that supplements, including NMN, are not a substitute for a balanced and healthy diet, regular physical activity, and other lifestyle modifications that have been shown to impact health and lower the risk of age-related diseases positively. Before starting any new supplement regimen, consulting with a healthcare professional is always best.

NMN Boost Mitochondrial Performance

The mitochondria are also known as the powerhouse of the cells. When the mitochondria in our cells lack NAD+, cellular breakdown occurs, which results in illness. Studies have shown that NMN supplementation can increase NAD+ biosynthesis and improve mitochondrial function, reducing oxidative stress and improving cellular energy production. Additionally, NMN has been shown to improve insulin sensitivity and glucose metabolism, which may positively impact overall health. 

  • According to numerous clinical studies, taking NMN supplements has improved mitochondrial function neuronal function in the brain cells and reduced age-related inflammation.
  • Another relatively new 12 weeks study suggests that supplementing with NMN will improve aging-related mitochondrial disorders.

Improve Blood Flow And Vascular Health

There is a growing interest in the potential benefits of nicotinamide mononucleotide (NMN) for improving blood flow and vascular health. According to studies done on mice, NMN prevents blood arteries from hardening and lowers blood pressure.

  • As we age, our blood vessels naturally narrow due to blockages, potentially increasing the risk of stroke and heart attacks. Recent research conducted by the University of Colorado suggests that NMN supplements may help reduce the risk of heart disease.
  • Some preliminary studies have shown that NMN supplementation may improve blood flow and reduce inflammation in animals, which could positively impact heart health. However, the current evidence needs to be more extensive, and more research is required to determine its effects on these health outcomes.
  • Recent research from 2023 also revealed promising results regarding NMN supplementation. Not only was it proven safe and beneficial for activating NAD metabolism in middle-aged individuals, but a 12-week supplement with 250 mg tended to reduce brachial-ankle pulse wave velocity (baPWV) values – which can almost triple one’s risk of suffering cardiovascular events if high. This has led experts to suggest that regular intake of NMN may improve vascular stiffness and decrease potential cardiac maladies.

Improve Muscle Strength And Endurance

Our muscles need a constant supply of nourishment to perform and exercise. NAD+ is essential for metabolizing important energy molecules, including glucose and fatty acids, to provide our muscles with the fuel they require.

  • NMN supplementation has also been shown to improve physical endurance and muscle strength in aged men and exercise tolerance in middle age men. Because aging men lose the ability to regenerate and regrow their muscles, and if this molecule can help you improve your muscle tone, you will look younger than your actual age.
  • Other potential benefits include eye health treatment, which may revitalize reproduction and promote organ health.

According to David Sinclair in his recent Podcast on Youtube, NMN works better than NR. For those who don’t know David Sinclair–he is a professor in the department of genetics and co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School. You can watch his podcast on Youtube below;

Bottom line—NMN converts into NAD+, which helps control over 400 different bodily functions. It’s also crucial for keeping all 37 trillion cells healthy.

Can NMN Supplements Really Deliver the Promised Benefits?

NMN supplements have been found to provide several benefits, including reversing aging and improving cognitive health in animal models. However, the effectiveness of NMN supplementation in humans remains to be determined due to the limited number of clinical trials.

Recent studies have shown that taking NMN supplements may improve insulin sensitivity and signaling in postmenopausal women and increase aerobic capacity in amateur runners during exercise training.

Another 2021 study published in the Journal Of The International Society Of Sports Nutrition investigated the effects of taking NMN supplements during exercise training in 48 amateur runners aged 27 to 50. The runners were given oral NMN supplements at 300, 600, or 1200 mg daily for six weeks or a placebo. After six weeks, the runners who took NMN supplements and their regular exercise training had increased aerobic capacity compared to those who received the placebo, with higher doses producing greater increases. The researchers suggested that this may have been due to higher oxygen intake levels.

Although these findings are promising, further research is needed to determine the long-term effectiveness and potential side effects of NMN supplements in humans.

Does NMN really reverse aging?

Aging is a natural process that often leads to a decline in NMN and NAD levels, which can cause various age-related health concerns. However, taking NMN supplements has been suggested as a potential solution to this problem.

Studies have shown that NMN supplementation is believed to potentially restore the declining levels of NAD+ in the body, which can help reverse the aging process and prevent age-related diseases. This is possible due to the biosynthesis pathways that NMN supplements activate in the body. As a result, taking NMN supplements has been suggested as a potential solution for improving overall health and increasing longevity. By replenishing NAD+ levels, NMN supplements can help support cellular metabolism, enhance energy production, and improve the body’s ability to repair DNA damage.

Is NMN safe to use— NMN supplement side effects?

NMN supplementation is generally considered safe when taken in recommended doses, but it’s crucial to be aware of potential side effects and circumstances that require discontinuation of use and medical advice. Here are some key points to keep in mind:

Common Side Effects: When starting NMN supplementation, some people may experience mild side effects such as nausea, diarrhea, stomach upset, flushing, or indigestion. These symptoms are usually temporary and can be managed by adjusting the dosage or taking supplements with food.

Dosage-Related Effects: Taking higher dosages beyond the recommended levels may sometimes lead to more pronounced side effects. It is advisable to reduce the dosage or discontinue use if you experience severe discomfort or adverse reactions.

Allergic Reactions: Although rare, some individuals may have allergies or sensitivities to NMN or the ingredients in NMN supplements. If you notice signs of an allergic reaction, such as hives, itching, swelling, or difficulty breathing, discontinue use immediately and seek medical attention.

Interactions with Medications: If you are taking medications or have pre-existing medical conditions, consult a healthcare professional before starting NMN supplement. NMN might interact with certain drugs, affecting their effectiveness or causing unintended side effects.

Pregnancy and Breastfeeding: There is limited research on the safety of NMN supplementation during pregnancy and breastfeeding. It’s best to avoid NMN supplements if you are pregnant or nursing unless directed by a healthcare provider.

Persistent Side Effects: If you experience persistent or severe side effects that do not improve with dosage adjustments or timing adjustments, it is strongly recommended to discontinue NMN supplementation and consult a healthcare professional. These effects could be indicative of an underlying issue that requires medical attention.

It’s important to remember that while NMN supplementation holds promise, individual responses can vary. It’s crucial to listen to your body, follow recommended dosages, and seek medical advice when necessary to ensure your safety and well-being. Always consult a healthcare provider before starting any new supplement regimen, especially if you have underlying medical conditions or are taking medications.

NMN Dosage

While there is currently limited data on the ideal dosage of NMN supplements, studies have shown health benefits at doses as low as 250 mg per day with a maximum suggested dose of 1,200mg – with no difference in safety levels between different dosages. The most impressive results were seen when runners took higher amounts (1,200mg). Here’s how you can approach finding the optimal NMN dosage for you:

  1. Start with a low NMN dosage (around 250 mg daily) and gradually increase if no adverse effects are experienced.
  2. Consider age and health goals when determining the appropriate NMN dosage.
  3. Consult a healthcare professional to determine the right NMN dosage based on your health status, medications, and medical history.
  4. Monitor your body’s response to NMN supplementation closely and adjust the dosage as needed.
  5. Avoid high NMN dosages without professional guidance to prevent side effects and interactions with medications.
Dose relation response of NMN
Dose relation response of NMN

Important: NMN dosage should be approached cautiously and in consultation with a healthcare professional to ensure it aligns with your health goals and does not pose any risks, especially if you have underlying medical conditions or are taking medications.

How does an NMN supplement work?

Nicotinamide mononucleotide (NMN) is a molecule that plays a vital role in producing NAD+ in the body. NMN is a smaller molecule than NAD+ and can easily cross cell membranes, making it more efficient to increase NAD+ levels than direct NAD supplementation.

When NMN is consumed, it is taken up by a transporter on the cell’s surface and converted to NAD+ in the liver.

However, it is essential to note that while the conversion of NMN to NAD+ is well established, the long-term effects of NMN supplementation and its potential benefits for human health are still being studied, and more research is needed.

Testimonials and Case Studies

Real-life testimonials and case studies from individuals who have experienced the effects of NMN supplementation can provide valuable insights. Here are a few testimonials and discussions from people who have tried NMN:

  • Heinrich on Reddit: “I experienced an increase in energy and insulin sensitivity, which was pretty nice, but it’s too expensive to justify use unless you’re mid-life/elderly.”
  • Kreos on Reddit: “I’ve been taking NMN for a few weeks and feel pretty good. I have a ton of energy, but I’m also using cordyceps. My mood has been better, too.”
  • Jared: “I’ve been taking 1g NMN for over a year, and I’ve experienced a remarkable reduction in chronic pain, increased stamina, profound second wind, massive mood improvement, and improved mental alertness and memory. I don’t shiver in the cold like I used to; my workouts are as intense as those in my 20s. I’m walking with longer strides and have seen many other improvements.”

While many users have reported positive experiences with NMN, it’s important to note that not everyone may achieve the same results. Some individuals may experience different benefits. It’s worth remembering that responses to supplements can vary from person to person, and what works for one may not work the same way for another. Additionally, it’s essential to acknowledge that the effects of NMN have been studied more extensively in animals, such as mice, and further research is needed to fully understand its impact on humans.

Best NMN supplements (2)
Best NMN supplements

Frequently Asked Questions

Question 1: What are NMN supplements?

Nicotinamide mononucleotide (NMN) is a molecule naturally produced in the body. This molecule is then converted into nicotinamide adenine dinucleotide(NAD), essential to living. However, our body’s NMN level drops as we age, and we need supplements to restore it. Different companies are offering NMN in supplement form. These are also called David Sinclair supplements because he mentioned in his book and several interviews that he takes 1000mg of NMN daily.

Question 2: How much NMN should I take?

The amount of capsules directed on each label varies. We recommend following the product directions and not exceeding recommended dosages but check with your doctor if you need clarification on what dose would work best for you. 

Question 3: What is the best time to take NMN supplement?

To get the most out of your NMN supplement, it’s important to take it at the right time. Nicotinamide mononucleotide (NMN) is available in pill and powder form, as well as a sublingual powder form. To maximize its absorption, it’s recommended to take NMN one hour before breakfast, on an empty stomach.

Question 4: What are the side effects of NMN supplements?

NMN is generally considered safe but may cause minor side effects in high doses. The possible side effects of nicotinamide mononucleotide include itchiness, nausea, and dizziness. We recommend you speak with your healthcare provider before taking any new supplement or medicine. 

Question 5: Does NMN cause weight gain?

We found that this nutrient suppressed weight gain in older rats, but it’s unclear if the same will happen for humans. However, more research is needed to determine its correlation with weight. 

Question 6: What happens when you stop NMN?

NMN is like other vitamins and nutrients; when you stop taking it, your body will return to its normal state and produce only what naturally occurs at a younger age. There is no withdrawal effect or other side effects. 

Question 7: How does NMN supplement work?

NMN supplements are great for those seeking more energy, a faster metabolism, and better DNA and cell repair. NMN turns into NAD in your cells and triggers sirtuins, special proteins that help repair DNA and keep cells healthy. Is it an easy-to-use, quickly absorbed into your system so you can feel its effects almost instantly–and best yet? The low molecular weight nature of this nutrient means that it passes through cell membranes effortlessly. 

Bottom Line

You can improve your health and quality of life as you age. One such effort is supplementing with NMN products. These supplements benefit various aging aspects, including heart health, muscle strength, metabolism, and cognitive function. So if you’re looking for an edge in the battle against Father Time, consider trying NMN supplements.

Please remember there is no magic pill, but they may work wonders with a healthy diet, giving back even more youthfulness. Also, according to the American academy of dermatology association, if you want to stop the premature aging of your skin, you should immediately stop smoking, start eating whole foods, protect your skin from the sun, cleanse your skin gently, do regular exercise, and apply facial moisturizer regularly.

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