NMN supplements – what are the benefits, side effects and dosages (2023)

This entry was posted on February 4, 2023 by The Health Cure.

NMN supplements are being touted as a way to help your body turn back the biological clock, but how much should you be taking?

Wouldn’t we all love to turn the body clock back 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. While each of these supplements make bold statements, do they actually have any benefits, and what are the potential side effects?

What is NMN?

NMN, or nicotinamide mononucleotide, is a precursor of an essential molecule called NAD+. Research has shown that not only does NAD+ provide the energy we need to function, grow and repair, it could actually be critical in stemming the process of aging.

Wonderfeel®, a biosciences company spearheading NMN research, has moved that longevity needle forward with their patented Youngr™ NMN formula. Wonderfeel’s Chief Medical Officer, Harvard MD, and biomedical inventor, Professor Andrew Salzman explains why people need to pay attention to NAD+.

“Despite all healthcare advances over the last 100 years, what’s the limiting factor?” asks Dr Salzman. “Fundamentally, the evolutionary problem is that our NAD levels drop as we get older. And it starts in our 30s and 40s.”

As we grow older, our bodies naturally become more susceptible to various diseases, heart conditions, obesity and many other problems. This susceptibility aligns with the decline in NMN and NAD+ levels documented by research; in fact, by the age of 50, we only have half the amount of NMN that we did in our 20s.

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 nicely. But it is more that maintaining our systems – NAD+ could hold the key to preventing age-related decline.

If we can keep NAD+ levels reasonably high, we could slow down the aging process and even, in some situations, start to wind it back a little. This is where NMN comes into play. It is an NAD+ precursor that the body uses to restore more youthful levels of NAD+

(Video) Why NMN & Any side effects from HIGH DOSE | Dr David Sinclair Interview Clips

Benefits of NMN supplements

Research on NMN is actively ongoing, and includes both rodent and human trials. Studies so far have hinted at a number of NMN benefits, including:

  • Lowering obesity: Increased levels of NMN stimulate the metabolic system, which enhances the body’s ability to turn food into energy and can be a tool in reducing the risk of obesity. However, this should happen alongside an active lifestyle and healthy diet.
  • Reducing the risk of heart disease: The heart works 24/7 throughout your life without a breather. It produces huge amounts of energy and will need all the NAD+ it can get.
  • Improving metabolic disorders: Early research is finding that NAD precursors may help reduce body weight, counteract the effects of high-fat diets and improve energy. A small triallooked at the effect of NMN on women with prediabetes and found their muscles’ ability to process sugar improved.
  • Improving fitness and muscle endurance: Our bones and muscles consume glucose and fatty acids in order to continue functioning. NAD+ helps them to be metabolised into the system. Without it, everything slows down and muscle endurance declines. A recent trial on amateur runners also found that NMN increases human aerobic capacity. Researchers theorise that this is due to enhanced oxygen use in the skeletal muscle.
  • Improving cognitive function: Models of Alzheimer’s disease showed improved cognition and memory with NMN supplementation; this is most likely due to NAD+’s ability to improve many critical functions in the brain.
  • Improving symptoms of serious disease: Researchers are also exploring the specific benefits of increased NAD levels on high blood pressure, liver health and diabetes.

Inside the body, NAD+ produced by NMN supplements stimulates the activity of mitochondria, microscopic organelles that are vital to our metabolism. The powerhouses of the cells, mitochondria transform glucose and oxygen into cellular energy – without them, cells would lack energy and die.

NAD+ also activates sirtuins, a family of proteins that repair our DNA and regulate cellular homeostasis. Each time our cells divide, the caps on the ends of our DNA strands become a little bit shorter; this fraying and shortening damages our DNA, but sirtuins act to reduce this process by stabilising these caps, or telomeres. Studies in mice show that feeding them NMNcan elongate telomeres, offsetting the risk of damage to DNA.

It is interesting to note that sirtuins are NAD dependent, which means they can’t function properly without it. However, as NAD production increases, so too does sirtuin activity.

Side effects of NMN supplements

Some NAD boosting supplements – when taken at high levels – have been reported to have side effects such as nausea, diarrhoea, flushing, stomach discomfort and indigestion. However, people involved in studies with NMN supplements have reported no significant side effects at dosages up to 1,200mg.

Harvard Professor David Sinclair, speaking on the Joe Rogan podcast, claimed to take as much as one gram of NMN every day with only an occasional upset stomach to show for his pains, but, of course, he is speaking from his own personal experience.

Anti Aging Doctor's Key toLooking Younger - Joe Rogan

Click here for the whole interview

The interview was nearly three hours long and covered all kinds of topics.

(Video) Why Taking NMN Supplements Will Change Your Life | 5 Powerful NMN Benefits 2022

Here are five takeaways I got from the interview (#4 is the most exciting).

1. Metformin, a drug used to treat Type 2 diabetes, may help reverse aging.

2. David uses an Oura ring and an Eight Sleep temperature controlled mattress cover to track and improve his sleep.

3. David focuses on training large muscle groups and likes doing hip hinge exercises like kettlebell swings to strengthen the hips as these are susceptible to breaking in old age.

4. Doing a handful of fundamental things right can increase your lifespan by 14 years. These are basic things like eating the right things, not eating too much, intermittent fasting, sleep, and exercise.

5. Finally, David and his team have developed an “inexpensive” test to measure your effective age based on your health, which you can compare against your actual age to see if you are aging faster or slower.

David believes it is possible to slow or even reverse your effective health-based age by making the right lifestyle upgrades.

In fact, his own test results indicate that he is getting younger, himself.

This test will eventually be available to the public at doctorsinclair.com.

In terms of clinical trials, a human study in Japan found no ill effects at doses up to 500mg, while another study into endurance found no issues at dosages of up to 1200mg. One of the most recent clinical trials administered NMN supplements in placebo, 300, 600, and 900mg doses, with no signs of toxicity at any amount. Research is still ongoing, but there are not currently any significant safety fears over NMN supplements. And as Dr Sinclair puts it: “Human studies with NAD boosters are on-going and so far, there has been no toxicity, not even a hint of it.”

The biggest safety concern, though, surrounds the number of cheap and fake imitations out there. Products are available that all make the same claims, but at a fraction of the price. Many of these are not pure NMN. Instead, they have been bulked out with other compounds – this raises the spectre of safety issues, especially if the manufacturer has not been clear about what exactly is in there.

(Video) I’m Taking NMN - What’s the Hype with this “Longevity” Supplement?

This is particularly true if a company manufactures its NMN in non cGMP-certified facilities, where there is a greater potential for impurities. Keep in mind that in the US, NMN is considered a dietary supplement and thus has no requirement for being proven safe and effective before coming to market. Instead, NMN supplements are subject to postmarket enforcement by the Food and Drug Administration – this means that consumers need to be cautious about the brands they trust.

Understanding the manufacturing process can be helpful as well. There are three common methods for manufacturing NMN:

  • Chemical synthesis: Labour-intensive and expensive, this method creates a high yield and allows for careful control of starting materials, though none are sourced from biological systems. It uses environmentally-damaging solvents and impurities and byproducts in the finished product can be difficult to remove.
  • Enzymatic synthesis: This option is expensive, but produces a higher yield and very high purity. It’s considered a green preparation method for the production of NMN.
  • Fermented biosynthesis: This method isn’t well-suited to commercial production because it has a low yield, though high quality.

To be safe, look for recognised brands that are transparent about their production methods, as well as those that have been independently approved. Wonderfeel is a good example – the company manufactures its supplement in cGMP-certified facilities via enzymatic synthesis. Its starting material for the process is cloned from a food-grade yeast called Kluyveromyces marxianus, which is “generally considered as safe” by the FDA and has “qualified presumption of safety” from the European Food Safety Authority. Plus, the company has over three years’ worth of data to prove the stability and purity of its finished product, along with certifications to confirm that no irradiation or ETO-sterilisation are used during manufacturing.

Rather than being concerned about safety, though, many people will be focusing more on cost and understanding how much NMN is necessary in order to achieve a desired effect. Because NMN is so difficult to manufacture, products tend to be fairly expensive. You will therefore be keen to ensure you take as much as you need and no more.

Ideal dosage

While there have been no side effects reported, there is still no consensus on the right amount of NMN. Many studies to date have looked at low doses. However, longevity experts like Drs Sinclair and Salzman suspected that higher doses would prove more beneficial. The 2022 clinical study assessing results of placebo, 300, 600, and 900mg doses found the greatest efficacy in the 900mg group. The endurance trial investigating doses of 300, 600, and 1,200mg per day found the biggest impact in the medium and high groups, which averages to a 900mg daily dose.

Supplement providers will often make their own recommendations about correct levels based on their own research and observations. Some will suggest varying the doses by weight with higher doses being recommended for heavier people.

NMN supplements will often come in sizes between 50mg and 500mg with doses of between one and six tablets recommended. Check the manufacturer’s label to see how much they recommend taking.

For example, Wonderfeel recommends two capsules of its Youngr NMN – a daily amount of 900mg. The company’s recommendation is specific to its own formula, which also includes a trio of antioxidants for enhanced sirtuin activity. Antioxidants also help shield the cell from oxidant stress to more effectively deliver NMN.

Clinical understanding of NMN supplements is still evolving, with each trial and piece of research enhancing our knowledge a little bit further. What those studies have revealed so far is that it appears to offer genuine benefits in terms of health and life span and that side effects are very few.

(Video) 10 Powerful NMN Benefits 2022 | Anti-Aging NMN Supplement Benefits, Side-Effects and Dosage

Note from The Health Cure:

Which NMN or Resveratrol are good? What should I look out for when ordering these supplements?

Most NMN dietary supplements available on the market tend to contain (HMPC) hydroxypropyl methylcellulose or hypromellose. (Nothing wrong with it) but,

In other words, a size 2 capsule is filled with, say, 50mg NMN = 50mg NMN and 200+mg HPMC. A size 2 capsule normally contains a total of 250 - 300mg.

So if you want to follow the David Sinclair protocol then these doses are recommended. At least 0,5 to 1 gram a day. Look carefully at which supplements you buy then.
There are an awful lot of these supplements available on the market, but a lot of them are thus filled with the filler HMPC. Again, nothing wrong with it at all, but you need to swallow a lot of capsules to reach your daily amount of 1 gram. So capsules of 50 or 100mg you need to take at least 10 to 20 capsules a day.

I believe that the almost 100% pure NMN, Resveratrol and other supplements still gives the better contribution to our body than if it is mixed with various additives.

At our shop, you can order 120 capsules containing 125mg of 100% pure NMN or 100% pure Resveratrol without fillers and additives. Total 15 grams per unit = 15 or 30 days.

Order here Pure NMN

Order here Pure Resveratrol

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What are the side effects of taking NMN? ›

Side effects of NMN supplements

Some NAD boosting supplements – when taken at high levels – have been reported to have side effects such as nausea, diarrhoea, flushing, stomach discomfort and indigestion.

How many mg of NMN should I take? ›

How Much Should I Take? Taking the human and animal studies of efficacy and safety into consideration and calculating optimal NMN doses, the recommended dose that adults between 30 and 60 years old take is 500 mg per day. People over age 65 can safely take 750 mg per day to maximize NMN's benefits.

What are the benefits of taking NMN? ›

NMN has been able to suppress age-associated weight gain, enhance energy metabolism and physical activity, improve insulin sensitivity, improve eye function, improve mitochondrial metabolism and prevent age-linked changes in gene expression.

Is NMN safe to take long term? ›

Nicotinamide mononucleotide (NMN) has been shown as safe in the short-term (up to six weeks); however, longer-term studies are required to prove safety. At doses up to 1200 mg per day over a six-week time course, nicotinamide mononucleotide (NMN) supplementation has proven physiologically safe in humans.

Can NMN hurt your kidneys? ›

NMN supplementation efficiently increased peroxisome numbers and also decreased cellular markers of kidney injury. In total, this suggests that NMN may protect against kidney injuries.

Is NMN hard on kidneys? ›

These findings indicate that NMN improves kidney function by restoring waste-filtering podocytes and to maintain urinary protein levels. (Hasegawa et al., 2022 | Scientific Reports) NMN restores kidney function.

When should I take NMN morning or night? ›

They found that a young person, for example, should take NMN six hours after they wake up to achieve the highest efficiency. On the other hand, young individuals should take Resveratrol at night while older people should take it midday for the greatest effectiveness.

How long does it take for NMN to start working? ›

How long does it take to see results from NMN? Most people report seeing results in 2 to 3 weeks.

Can old people take NMN? ›

NMN supplementation improves sleep quality to reduce drowsiness in adults over 65 years old. Better sleep has been shown to improve cognition and physical performance, which may improve aged adults' outlook on life and the overall number of healthy years people live.

Does NMN raise blood pressure? ›

No adverse physiological side effects, such as altered body weight or elevated blood pressure, were observed following NMN supplementation.

What happens when you stop taking NMN? ›

Re: What happens when you stop taking NMN

Yes your body would just return to homeostasis and produce only what your body normally would at your age. NMN is more like a vitamin and not like a hormone as Testosterone is.

What is the best form of NMN to take? ›

Oral consumption of NMN in a typical capsule form is thought to be less effective than sublingual powder, lozenges, or acid-resistant capsules. This is because stomach acid can destroy or degrade NMN before it reaches where it needs to go — the bloodstream, where it can reach its target cells and tissues.

Is NMN toxic to the liver? ›

NMN Prevents Liver Damage by Reducing Oxidative Stress

Excessive amounts of APAP cause severe liver toxicity, the leading cause of liver failure. APAP led to high blood levels of ALT and AST, markers of liver damage, in the aged mice. However, NMN treatment restored ALT and AST levels back to youthful levels.

Why is NMN not FDA approved? ›

Recently, the FDA concluded that because it is under investigation by pharmaceutical companies as a potential new drug, supplement companies can no longer market NMN. This decision has raised concerns among industry leaders about federal dietary supplement policies.

Does NMN make you look younger? ›

Japanese Study Indicates NMN Reverses Signs of Aging in Older Women. A new study finds that NMN improves the metabolism, hormone levels, and skin of postmenopausal women. Supplementing older women with 300 mg of oral NMN improves sugar and cholesterol metabolism.

Does NMN cause tumors? ›

NMN promotes tumor growth since it may fuel cancer cells via enhancement of NAD+ and plays a role in the prevention of liver and pancreatic cancers in mice. In the current study, the role of NMN in oncogenesis of lung cancer was investigated.

Is NMN good for your heart? ›

The compound NMN, or nicotinamide mononucleotide, is a promising supplement for protecting the heart against this age-related dysfunction. Emerging research suggests that NMN supports healthy blood pressure levels and overall cardiovascular health.

Does NMN affect cholesterol? ›

Nevertheless, NMN administration was observed to improve plasma lipid profile, ameliorating free fatty acids, triglycerides and cholesterol levels and lower intrahepatic triglyceride levels in mice [10].

Can NMN make you sick? ›

Currently, no side effects of nicotinamide mononucleotide have been documented in humans. Researchers have conducted the majority of studies on NMN in rodents, which revealed positive effects on metabolism, brain function, liver, skin, muscle, bone structure, heart health, reproduction, immunity, and lifespan.

Can NMN cause joint pain? ›

It suggested that long-term NMN supplement could exacerbate inflammatory arthritis by reshaping the immune milieu through the up-regulation of NAMPT.

Does NMN make you sleepy? ›

NMN also improved daytime drowsiness the most when supplemented in the evening. Although there was an observed placebo effect (meaning, people who took the placebo pills at night also experienced a perceived benefit to fatigue), the NMN-PM group reduced drowsiness the most.

Do you have to take NMN everyday? ›

For people younger than 35, we suggest to start with 250mg of daily NMN supplementation every morning, preferably an hour before breakfast. NMN contributes to maintenance of NAD+ levels in the body, a crucial coenzyme that is involved in myriad cellular processes.

Can you take NMN with coffee? ›

NMN is water soluble. Coffee should be fine if taking orally.

How do I know if NMN is working? ›

In studies, NMN was discovered to slow down the signs of aging by modulating the expression of genes that control aging. Some signs you might experience that prove NMN is working include improvements in skin, hair, and overall health condition.

Does NMN reduce inflammation? ›

β-NMN treatment was shown to suppress the pro-inflammatory cytokine production in LPS-induced inflammation by decreasing cyclooxygenase-2 (COX-2) expression and inhibiting prostaglandin E2 (PGE2) production in macrophages (Liu et al., 2021).

Does NMN help with sleep? ›

In a recent study, NMN supplementation was seen to improve sleep quality and reduced drowsiness in adults (Weiss, 2022).

Does NMN increase inflammation? ›

These findings all suggested that NMN could ameliorate DSS induced colitis by decreasing the inflammation and intestinal permeability, as well as improving function of intestinal mucosal barrier.

Why does NMN give you energy? ›

The first NMN benefit is increasing energy metabolism and physical activity. Energy metabolism is the process of producing energy from nutrients. According to research, NMN has significant preventive effects against age-associated degradation in energy metabolism and can stimulate physical activity in mice.

Does NMN keep you awake at night? ›

No studies have found Nicotinamide mononucleotide (NMN) consumption leading to side effects of insomnia.

Is NMN just vitamin B3? ›

NMN is not. NMN is not a form of vitamin B3, and there are no clinical trials to prove it increases NAD in humans. NMN is also not the type of molecule that would ever be considered as a vitamin as it contains a phosphate, which affects its ability to enter cells.

Should I take NMN with food or on an empty stomach? ›

To get the most health benefits of NMN you want to be sure to take it on an empty stomach first thing in the morning. Clean NMN™ is designed to be taken sublingually to prevent stomach acid from destroying its active components.

What brand of NMN does David Sinclair recommend? ›

He is best known for his work on understanding why we age and how to slow its effects. Although Sinclair never recommends a particular NNM company, he does recommend GMP NMN.

Is NMN good for fatty liver? ›

The study's results indicate that increasing NAD+ levels with NMN can prevent liver fibrosis. This means that NMN may prevent liver fibrosis stemming from different forms of liver injury that result from the buildup of damaging reactive oxygen species.

Do any foods contain NMN? ›

One way cells manufacture NAD begins with a precursor molecule called nicotinamide mononucleotide (NMN), which is found naturally in foods such as edamame, broccoli, cabbage, cucumber and avocado.

Does NMN improve skin? ›

NMN, a derivative of vitamin B3 (niacin), is a key precursor and intermediate in the synthesis of NAD+ within the human cells. It has been proven in some studies conducted by Effepharm to effectively slow down and reverse skin aging and other adverse effects of UV radiation on the skin.

Is NMN banned in the US? ›

The Food and Drug Administration has banned the use of nicotinamide mononucleotide (NMN) as a supplement. NMN, which only became available in the United States during the past few years, has gotten a lot of attention from researchers seeking new ways to fight aging.

Is NMN Made in USA? ›

NMN 500mg Serving- Stabilized Form Nicotinamide Mononucleotide - 3rd Party Tested, Supports Healthy Aging, Cognitive Support- 30 Serving, Made in USA.

Is NMN just vitamin B? ›

Nicotinamide mononucleotide (NMN) is a Vitamin B3 derivative naturally produced in the body and found in fruits and vegetables like cabbage and cucumber. Beta-NMN is the only available active form of NMN, and it is not different from NMN.

Does NMN raise estrogen? ›

Reproductive aging in females is also accompanied by changes in endocrinal function, particularly by declining estrogen levels. In this study, NMN supplements increased the levels of estrogen dramatically, almost to the peak levels observed in 12-week-old mice.

Is NMN hard on the liver? ›

The study's results indicate that increasing NAD+ levels with NMN can prevent liver fibrosis. This means that NMN may prevent liver fibrosis stemming from different forms of liver injury that result from the buildup of damaging reactive oxygen species.

How long do you have to take NMN to see results? ›

How long does it take to see results from NMN? Most people report seeing results in 2 to 3 weeks.

Can NMN cause liver damage? ›

NMN Prevents Liver Damage by Reducing Oxidative Stress

APAP led to high blood levels of ALT and AST, markers of liver damage, in the aged mice. However, NMN treatment restored ALT and AST levels back to youthful levels. (Luo et al., 2022 | J.

Can NMN be toxic? ›

At an oral administration dose of 2666 mg/kg of NMN-C®, no treatment- associated adverse effects or mortality were nor resulted. NMN-C® did not show toxic effects and appeared to be safe over a 90-day sub-chronic period of repeated oral administration at doses of 375, 750 and 1500 mg/kg/d.

How does NMN make you feel? ›

Many users of NMN experience improvements in cognitive function, making them feel sharper or better able to concentrate. We also see in studies that NMN has beneficial effects on brain functioning, like improving cognition and blood flow in the brains of mice (R).

Does NMN lower inflammation? ›

Proteomics analysis showed that inflammation-related pathways were suppressed and COX-2 expression was downregulated in NMN-treated cells. These results confirm that NAD+ precursors nicotinamide mononucleotide (NMN) suppress inflammation, suggesting that NMN is an effective treatment for chronic inflammation.

How do I know if my NMN is working? ›

Supplementing with NMN was shown to reduce weight gain associated with aging and also helped regulate glucose intolerance. Apart from increased energy, improved cardiac function, and stabilized blood sugar levels, you will most likely also experience weight loss because of your revved up metabolism.

Why is the FDA banning NMN supplements? ›

NAD levels decrease as a person ages, leading some scientists to believe that NMN can promote longevity. Recently, the FDA concluded that because it is under investigation by pharmaceutical companies as a potential new drug, supplement companies can no longer market NMN.

Should NMN be taken on an empty stomach? ›

To get the most health benefits of NMN you want to be sure to take it on an empty stomach first thing in the morning. Clean NMN™ is designed to be taken sublingually to prevent stomach acid from destroying its active components.


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