NMN: Benefits, Side Effects, Supplements and Dosage

Nicotinamide mononucleotide (NMN) is a natural nucleotide in the human body. It is a precursor to NAD+ (nicotinamide adenine dinucleotide, a cofactor of various metabolic processes occurring in mitochondria. Due to its neuroprotective effects and its ability to reverse or delay cellular ageing by preventing mitochondrial decay, some health professionals propose its use as an anti-ageing agent.

Despite controversies and differing opinions about the use of NMN as a dietary supplement, several companies market it as a dietary supplement with claims of metabolic boosting and anti-ageing effects. As existing studies use animal models, their efficacy and safety in humans is debatable.

This article explains  NMN, its benefits, side effects and doses. Keep reading.

NMN, a bioactive nucleotide  

NMN is a bioactive nucleotide and precursor to NAD+ (nicotinamide adenine dinucleotide). The NAD+ has the following functions inside the body; 

Coenzyme to various biological enzymes: NAD+ is an essential coenzyme involved in biological processes related to gene expression and energy production. NAD+ converts the food into energy during cellular metabolism and helps prevent cellular damage by repairing the damaged DNA. The impairment of these processes causes ageing and death of cells.

DNA repair: NAD+ mediates various DNA repair mechanisms, particularly those mediated by sirtuins hormones. The sirtuins regulate various other processes, e.g., stress response, metabolism and longevity. 

Redox reactions: NAD+ participates in various redox reactions and aids in breaking fats, proteins and carbohydrates to produce energy. 

A deficiency of NAD+ during advanced age causes various age-related negative changes in the body. These include mental disorders (e.g., depression and anxiety), metabolic disorders (e.g., diabetes) and neurodegenerative disorders (e.g., Parkinson's disease and Alzheimer's disease).

Health benefits of NMN  

The health benefits of NMN are a topic of debate among health professionals. Some health professionals recommend its use as a potent anti-ageing agent compound and a booster of vitality and energy production. Some benefits and their research backing are;

Neuroprotective effects 

NAD modulates the synthesis of Sirtuin 3 (SIRT3), a protein that protects the cells from oxidative stress and mitochondrial impairments. It thus has a protective effect on the nervous tissues as oxidative stress is responsible for neurodegenerative disorders, e.g., Alzheimer's disease. 

A recent study by Xiaolu Zhu and colleagues in 2023 concluded that NMN administration decreased neuronal death, histological damage and brain oedema and improved cognitive and neurological deficits in rats with traumatic brain injury (TBI).

Longevity enhancement

The sirtuins, activated by NAD, repair the damaged DNA and thus prevent the death of the cells due to damaged DNA. The low NAD levels cause age-related neurodegenerative disorders that reduce longevity and vitality. Thus, in theory, the NMN supplementation increases longevity. 

A patent application by Fu and Zhang claimed that regular administration of NMN in mice causes a 29% increase in the lifespan.

Reduced risk of heart diseases 

There are no human studies. However, research on mice has found that higher plasma levels of NAD+ reversed the age-related damage to the blood vessels, particularly arteries, which protect against heart diseases.

Anti-cancer properties  

Oxidative damage to the cells is one of the major causes of cancers, as it damages the cellular DNA. If the cells with damaged DNA continue to survive, they become cancerous. The higher NAD levels protect against the damage to the cellular DNA due to oxidative stress, and thus, in theory, the NMN supplementation reduces the risk of cancer development. 

According to the researchers at the Yat-sen University Cancer Center and the Chinese Academy of Medical Sciences, malignant cells increase the biosynthesis of enzymes involved in NAD+ synthesis, allowing them to proliferate rapidly. Therefore, NAD+ levels are much higher in the cancerous cells.

Better muscle health 

Animal model studies have noted that increased NAD+ levels improve the muscles's endurance, strength and functionality in older mice. The lower levels of NAD+ in the advanced age cause muscular degeneration.

Regulation of the circadian rhythm

Circadian rhythm is an internal clock that helps the body to adjust to the day and night and influences sleep and wakefulness. The research suggests that NAD regulates the functionality of the circadian rhythms and thus helps relieve the issues associated with the internal clock, e.g., jet lag, weight gain, sleeping disorders, depression and cognitive impairment. 

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Dosage of NMN

Most of the studies used daily doses in the range of 250-1200 mg, and according to the experts, the doses in this range are safe and well tolerated without risk of side effects. The recommended dosage depends upon age. 

• For a person under 35 years old, the recommendation is to start with a daily dose of 250mg and gradually double it to 500mg in a few weeks. 
• For a person above 35 years, the recommendation is to start with a daily dose of 500mg and gradually double it to 1000mg in a few weeks.

However, consult the healthcare provider or a dietician for a personalised dose based on individual factors like dietary intolerances, body weight, potential interactions with those medications and preexisting health conditions.

Safety profile 

NMN has an excellent safety profile and is one of the best supplements to boost NAD+ levels. Both the human and animal studies have reported no serious dose-dependent side effects. Human studies have used as high as 1200 mg per day and found it safe for regular use.

Best NMN supplements in 2024

Welzo offers various NMN/ NAD+ supplements with proven health benefits. Our top picks are;

Lipofile LLN2 Liposomal NMN Nicotinamide Mononucleotide (150ml)

Price: £30.01 (buy Lipo File LLN2 Liposomal NMN Nicotinamide Mononucleotide at Welzo)

Packing size: 150ml

Dose of NMN: 250mg (per 5ml serving)

LLN2 Liposomal NMN offers a promising solution to bolster cellular health with its potent blend of NMN and phospholipids. Its formula, rich in essential enzymes like NAD+, vitalises critical cell functions, from metabolism to DNA repair and cell survival. Its thoughtful formulation ensures both efficacy and palatability. It's a non-GMO formula, and the natural cherry flavour is a blessing. Moreover, the addition of D-alpha-tocopherol as an antioxidant enhances its cellular protection. Overall, LLN2 Liposomal NMN stands out as a comprehensive option for those seeking to support their body's foundational processes.

Quicksilver NAD+ GOLD (50 mg)

Price: £50.93 (buy Quicksilver NAD+ GOLD  at Welzo)

Packing size: 50ml

Dose of NMN: 50mg niacin & 50mg trimethylglycine (per 1ml serving)

NAD+ GOLD presents a cutting-edge approach to age management with its innovative liposomal delivery system that ensures swift replenishment of intracellular NAD+. By combining NMN, the stable precursor to NAD+, with TMG, a potent methyl donor, this formula offers comprehensive support for sustained NAD+ metabolism. NAD+ GOLD promises to reverse the age-related decline in the levels of NAD+ trend, providing a pathway to rejuvenation. Backed by scientific advancements, it maximises NMN’s impact by facilitating direct transportation into cells. NAD+ GOLD promises a vibrant and youthful life for those seeking an extraordinary anti-ageing solution.

Rejuvenated Regenerate NAD+

Price: £43.67 (buy Rejuvenated Regenerate NAD+ at Welzo)

Packing size: 30 capsules

Dose of NMN: 125mg (per capsule)

Rejuvenated's Cellular Regenerate supplement is a game-changer in promoting DNA protection and cellular health. Featuring NMN as its major ingredient, it stimulates crucial enzymes for cell protection and energy production. Customers report remarkable energy boosts and overall vitality improvements. With age-related NAD+ decline leading to fatigue, Regenerate offers a solution by combining NMN with vital nutrients like B2 and zinc for enhanced cellular energy. 

Bid farewell to sluggishness and embrace a revitalised self with Rejuvenated's Cellular Regenerate - a must-have in your daily routine, now conveniently available in a 30-capsule bottle. 

Genuine Purity Liposomal NMN+ 

Price: $69.95 (buy Genuine Purity Liposomal NMN+ at the official website)

Packing size: 60 capsules (2 months supply)

Dose of NMN: 250mg (per capsule)

Liposomal NMN+ by Genuine Purity isn't just a supplement; it's a meticulously crafted elixir aimed at revitalising and invigorating its users. With an impressive 98% pure NMN concentration, it delivers maximum potency without compromising on quality. Free from preservatives, sugars, and GMOs, it adheres to the highest organic standards. Produced in an FDA-approved facility under stringent GMP practices, its quality is unparalleled.

Users report a myriad of benefits, from alleviating joint discomfort to enhancing energy levels and boosting immunity, all contributing to a sense of well-being and youthfulness. With its bold promise of noticeable rejuvenation within two weeks, Liposomal NMN+ emerges as a frontrunner in the realm of anti-ageing solutions, backed by rave reviews and Genuine Purity's esteemed reputation.

Wonderfeel Activated Youngr NMN

Price: $88 (buy Wonderfeel Activated Youngr NMN at the official website)

Packing size: 60 capsules

Dose of NMN: 900mg (per 2 capsules serving)

Wonderfeel Youngr NMN shines as a pioneer in the world of NMN supplements, offering a patented defence against biological ageing. By activating sirtuin pathways and implementing a multi-pronged cellular rejuvenation strategy, it delivers enhanced overall energy levels and promotes holistic well-being. Priced at $88.00, this innovative formula packs 450 mg of Nicotinamide Mononucleotide per capsule along with synergistic ingredients like Ergothioneine and Trans-Resveratrol.

Free from common allergens and boasting vegan-friendly and non-GMO credentials, Youngr NMN prioritises purity and ethical choices. With its recommended usage of two capsules daily, it offers a convenient and effective way to combat the signs of ageing and optimise cellular health.

Frequently Asked Questions  

Is NMN safe to take? 

According to the available data, the use of NMN is not likely to cause serious side effects. However, as the studies about safety and efficacy in humans are limited, it is best to practise caution and stop using it as soon as any undesirable effects appear.

What are the immediate health benefits of NMN? 

NMN causes an increase in NAD+ levels that support vitality and energy production. The metabolic boost improves physical performance and endurance and enhances cognitive functions. The results of animal studies are promising.

In NMN a liver toxin? 

As per the available data, the doses in commercial NMN supplements are safe and do not cause damage to any vital organs, e.g., kidney, heart, liver, spleen and blood. However, the liver is the central organ in metabolism, and it is necessary to use any metabolic booster cautiously.

Why was NMN banned by the FDA? 

In the EU and the UK, NMN is classified as a novel food that needs premarket authorisation. In 2015, the FDA sent a letter to Elysium Health, which manufactures the NMN supplement and warned that the research does not back the company's claims about the health effects related to the mitigation, treatment and prevention of diseases. The FDA banned its use as a dietary supplement in 2022, sending shockwaves throughout the nutraceutical industry.

What is the best age to take NMN? 

NMN supplementation is recommended only for adults. The best choice is to use it after 35 years of age as a person starts experiencing an age-related decline in their NAD+ levels. Its use in children is not advised due to the lack of safety information.

Is NMN safe in the long run? 

Long-term supplementation at medium doses of 100-1000 mg is safe for middle-aged and healthy adults. Safety studies in humans are limited. However, the animal studies found no harmful effects for 12 weeks.

Takeaway 

Many health professionals and nutritionists recommend using NMN and associate various health benefits with it, e.g., neuroprotective and anti-ageing properties. Many animal studies support these claims, although the human studies on the topic are limited. Some human studies suggest that its supplementation of up to 1200 mg daily improves insulin sensitivity and boosts cellular metabolism to reduce fatigue and exhaustion. 

The risk of side effects is minimal. However, it is recommended to consult health professionals for personalised advice before using it. A small amount of NMN is present in various animal and plant-based foods, e.g., cucumber, avocado, broccoli, and other niacin-rich foods, as the body enzymes convert niacin into the NMN. 

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