Is NMN Effective for Anti-Aging?

Aging is a natural process related to decreased energy production in the mitochondria of various organs due to reduced NAD+ levels. NMN, on the other hand, is an intermediary in the synthesis of NAD+ for the body. So, is using NMN effective for anti-aging?

1. What is NMN and What Role Does It Play in Health?

Many people are currently researching information about NMN for anti-aging, rejuvenation, or its effectiveness in combating aging. So, what is NMN?

Nicotinamide mononucleotide (NMN) is a precursor in the synthesis of NAD+ and is mainly found in the nucleus, mitochondria, and cytoplasm. In the human body, it can be found in tissues such as the placenta and body fluids like blood and urine.

NMN is naturally present in many fruits and vegetables, including immature soybean pods, cabbage, cucumbers, broccoli, tomatoes, mushrooms, and avocados, as well as in beef and raw shrimp.

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme for redox reactions, making it central to energy metabolism. A decline in NAD+ levels is causally linked to many aging-related diseases, including cognitive decline, cancer, metabolic diseases, muscle wasting, and frailty. Many aging-related conditions can be slowed down or even reversed by restoring NAD+ levels.

Therefore, by increasing NAD+ synthesis, NMN offers several health benefits, including:

1.1 Reducing Aging

NMN has shown potential to improve various organ functions such as the kidneys, liver, heart, skeletal muscles, and neurological functions, as well as potentially improving inflammation and immune conditions. In rodent models, many studies have demonstrated that NMN supplementation increases NAD+ biosynthesis in various tissues, such as the liver, pancreas, heart, kidneys, eyes, testes, skeletal muscles, and blood vessels. This helps slow down brain aging. Hence, NMN is often referred to as an anti-aging or rejuvenating supplement.

Furthermore, studies have shown that NMN slows down the aging process by increasing NAD+ levels in various ways and through mechanisms that help slow aging and restore organ function.

1.2 Enhancing Cognitive Function

NMN supplementation can increase NAD+ levels in the hippocampus and hypothalamus within 15 minutes, suggesting that NMN can also cross the blood-brain barrier to synthesize NAD+ in the brain. One study showed that NMN inhibits the accumulation of beta-amyloid plaques, which are indicative of neurodegenerative disorders. Another study demonstrated that older mice supplemented with NMN had better spatial working memory, improved vascular health, better gait coordination, and enhanced other essential components of brain function.

1.3 Supporting Reproductive Health

In mammals, aging of the female reproductive organs is characterized by a marked decrease in the number and quality of ovarian follicles and oocytes. Poor oocyte quality is a common issue in older women, leading to poor reproductive outcomes. Researchers have shown that long-term NMN supplementation significantly improves the morphology and number of oocytes in aged ovaries, suggesting that NMN can partially restore and enhance reproductive capability.

Additionally, low-dose NMN supplementation may be a safe and non-invasive method to improve fertility and support a healthy pregnancy in older women. Although these findings are promising, clinical trials in humans are needed to determine whether NMN can improve fertility in middle-aged individuals.

1.4 Improving Metabolism and Weight Management

A recent human study showed that NMN supplementation improves several signs of glucose metabolism in skeletal muscles, which are often impaired in metabolic disorders. Previous animal studies have also demonstrated the benefits of NMN for metabolic health. Mice supplemented with NMN for 12 months showed a significant improvement in insulin sensitivity. Another study reported that NMN supplementation in diabetic mice led to significant improvements in NAD+ levels, insulin sensitivity, and glucose tolerance.

2. Is NMN Effective for Anti-Aging? Why?

Many studies have shown that NMN for anti-aging can help slow down the aging process, improve memory, and enhance cognitive function.

During the aging process, NAD+ levels decrease, and many enzymes involved in NAD+ breakdown and synthesis undergo changes. Additionally, the decline in NAD+ levels during aging is associated with the development and progression of aging-related diseases, including atherosclerosis, arthritis, hypertension, cognitive decline, diabetes, and cancer. These conditions accelerate the aging process. Therefore, increasing NAD+ synthesis through NMN supplementation can effectively help combat aging.

Some studies suggest that NMN can boost NAD+ levels in cells and improve insulin sensitivity, as indicated by increased NAD+/NADH levels after NMN supplementation. This could lead to higher energy levels and anti-aging effects.

Mental and physical fatigue, as well as poor sleep quality in older adults, are associated with shorter lifespan and increased mortality. In a recent randomized, double-blind, placebo-controlled trial, 108 participants were given NMN (250 mg) or a placebo once daily for 12 weeks. Their sleep quality, fatigue, grip strength, and physical performance were assessed. The study found that NMN supplementation effectively improved lower limb function and reduced daytime sleepiness in older adults. These findings suggest that NMN can help prevent physical performance decline and fatigue in older individuals.

Therefore, NMN for rejuvenation or anti-aging can effectively improve health, increase lifespan, and prevent certain diseases.

3. Effective Ways to Supplement NMN for Anti-Aging

NMN has been widely studied and proven to rejuvenate and help slow the aging process. You can supplement NMN through dietary supplements or through your daily diet.

3.1 Dietary Supplements

NMN is an ideal supplement for increasing NAD+ levels in cells because it is well-tolerated, and both human and animal studies have observed very few side effects. Research in humans has shown that doses of up to 1,200 mg per day are safe. Due to limited data on NMN supplementation, it is difficult to determine the ideal dosage. Studies have found health benefits with doses as low as 250 mg of NMN per day, with a maximum of 1,200 mg per day.

However, to ensure safety, consult your doctor before using NMN supplements.

3.2 Supplementing NMN Through Diet

NMN is found in many foods. Some food sources rich in NMN include:

• Avocado — 0.36 to 1.60 mg per 100 grams
• Cauliflower — 0.25 to 1.12 mg per 100 grams
• Cabbage — up to 0.9 mg per 100 grams
• Tomato — 0.26 to 0.30 mg per 100 grams
• Raw beef — 0.06 to 0.42 mg per 100 grams

Small amounts of NMN are also found in cow’s milk, cucumbers, and soybeans.

Although the benefits of NMN are clear, some studies suggest that individuals should exercise caution when using it. NMN is generally well-tolerated at low doses, but high doses may have side effects.

In mice, long-term NMN use in drinking water for 12 months did not show any harmful effects. In another study, 500 mg of NMN in a single oral dose was found to be safe and well-tolerated in healthy Japanese men, with no significant side effects reported.

Potential side effects of NMN, especially at high doses, include cancer development and liver stress.

Previous studies have indicated that high doses or overdose of NMN might affect certain aspects of reproductive health. Moreover, NMN administered via intraperitoneal injection led to increased oxidative stress in sperm and reduced sperm quality in offspring of obese mothers on a high-fat diet. However, these effects were not observed with oral NMN use.

Therefore, to ensure safety and minimize side effects, you should consult your doctor before choosing to supplement NMN for anti-aging by any method.

Many studies have now demonstrated the effectiveness of NMN in combating aging. To slow down the aging process, you can supplement NMN through dietary supplements or foods high in NMN. Since aging is a long-term process, you should proactively take care of your health early on to stay healthy, youthful, and live longer.

Sources: healthline.com, ncbi.nlm.nih.gov