Nicotinamide Mononucleotide (NMN) is a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a molecule critical for energy metabolism and cellular function.
Research into NMN has accelerated in recent years, revealing a range of potential benefits, particularly in the context of ageing.
This comprehensive overview examines the latest findings on NMN’s impact on metabolic health, physical performance, cognitive function, and overall safety.
One of the most significant benefits of NMN is its positive effect on metabolic health. As people age, insulin sensitivity typically declines, increasing the risk of metabolic disorders such as prediabetes and type 2 diabetes. NMN supplementation has been shown to counteract this decline by enhancing insulin sensitivity.
A groundbreaking study published in Science demonstrated that NMN supplementation improved insulin sensitivity in the skeletal muscle of overweight or obese postmenopausal women. In this 10-week, randomised, placebo-controlled, double-blind trial, participants who took 250 mg of NMN daily exhibited significant improvements in insulin signaling compared to those who took a placebo. These results suggest that NMN could be particularly beneficial for women at risk of metabolic diseases (NMN.com) (Health News).
Moreover, animal studies have corroborated these findings. Research published in Cell Metabolism showed that mice supplemented with NMN for 12 months had significantly improved insulin sensitivity. This study provides a strong basis for the potential of NMN to improve metabolic health in humans (The Nutrition Insider).
In addition to metabolic benefits, NMN appears to enhance physical performance, particularly in older adults. As NAD+ levels decline with age, so does physical capacity. NMN, by boosting NAD+ levels, can help mitigate this decline.
Human trials have shown that NMN supplementation improves muscle strength, walking speed, and overall physical capacity in older adults. For instance, a study by Igarashi and colleagues found that NMN supplementation improved muscle motility and the frequency of standing and sitting in a 30-second period among aged individuals. These improvements are indicative of better overall physical function, which is crucial for maintaining independence and quality of life in older age.
Further supporting these findings, another study found that NMN significantly improved aerobic capacity in trained runners. The participants experienced better blood oxygen consumption, which is vital for energy production and endurance during physical activities. This suggests that NMN could be beneficial not only for the elderly but also for athletes seeking to enhance their performance.
Cognitive decline is a major concern as people age, and NMN shows promise in mitigating this decline by maintaining mitochondrial function and overall brain health. Reduced NAD+ levels in brain cells are linked to impaired mitochondrial function, which in turn affects cognitive abilities.
Research on animal models has demonstrated that NMN supplementation can have neuroprotective effects. For example, studies on rats with Alzheimer’s disease have shown that NMN inhibits the buildup of beta-amyloid plaques, which are commonly associated with neurodegenerative diseases.
Additionally, aged mice supplemented with NMN exhibited improvements in spatial working memory, gait coordination, and neurovascular health. These findings suggest that NMN could play a role in preventing cognitive decline and promoting brain health.
The safety profile of NMN is another crucial aspect of its potential as a supplement. Clinical trials have found NMN to be generally safe, with doses up to 900 mg/day being well-tolerated without serious adverse effects. However, it is essential to consult with a healthcare provider before starting any new supplement to ensure it is appropriate for individual health conditions and does not interfere with other medications (Health News).
The first study evaluating NMN’s safety came from Keio University in Japan in 2016. This short-term study involved male participants consuming 100, 250, or 500 mg of NMN, with no harmful effects observed. Following studies, including one by Harvard, have tested higher doses (up to 1,000 mg twice daily for 14 days) and similarly found no adverse side effects, further confirming NMN’s safety.
While the research on NMN’s effects on longevity is still in its early stages, the potential is promising. Animal studies have shown that boosting NAD+ levels through NMN can extend the lifespan of certain species. For instance, a study published in the journal Cell found that NMN and another NAD+ precursor, nicotinamide riboside (NR), extended the lifespan of the lab worm C. elegans by over 10%.
Researchers are also exploring NMN’s impact on longevity biomarkers such as sirtuin activity, DNA damage, cellular senescence, and telomere attrition. Sirtuins, known as “longevity genes,” play a crucial role in mitochondrial repair, reducing cellular senescence, and regulating DNA damage. Since sirtuins depend on NAD+ to function, boosting NAD+ levels through NMN could support these critical processes, potentially enhancing longevity.
There is growing interest in combining NMN with other supplements, such as resveratrol, to enhance its benefits. Resveratrol is a polyphenol found in grapes and other foods, known for its anti-inflammatory, antioxidant, and neuroprotective properties. Preliminary studies in mice suggest that combining NMN with resveratrol could further increase NAD+ levels in the heart and muscle, enhancing the benefits of both compounds.
However, it is important to approach such combinations with caution. Resveratrol has shown dose-dependent adverse effects, including gastrointestinal upset and potential interactions with other medications. Therefore, it is crucial to consult with a healthcare provider before combining NMN with other supplements.
The latest research on NMN highlights its potential as a beneficial supplement for ageing-related health issues. Its positive effects on metabolic health, physical performance, and cognitive function make it a promising candidate for enhancing healthspan—the number of healthy years lived—if not lifespan itself. Clinical trials have consistently demonstrated NMN’s safety, though long-term studies are still needed to fully understand its benefits and optimal usage.
As the global NMN market continues to grow, driven by increasing interest in anti-ageing and wellness products, ongoing research will be crucial in validating and expanding our understanding of NMN’s potential. For now, those considering NMN supplementation should do so under the guidance of a healthcare provider to ensure safety and maximise potential benefits.
