NMN (Nicotinamide Mononucleotide): A Comprehensive Guide
Nicotinamide Mononucleotide (NMN) is a derivative of the
B-vitamin niacin (vitamin B3). It has garnered significant attention in recent
years for its potential anti-aging properties and numerous health benefits.
This article will explore NMN's sources, health benefits, recommended dosage,
potential risks, and the various supplements available on the market.
What is NMN?
NMN is a nucleotide that occurs naturally in all life forms.
It is a crucial intermediate in the biosynthesis of nicotinamide adenine
dinucleotide (NAD+), a coenzyme found in all living cells that is essential for
energy metabolism and cellular function. NAD+ levels decline with age, and
maintaining these levels is believed to be important for healthy aging.
Sources of NMN
While NMN can be found in trace amounts in some foods, the
levels are typically low. Here are some natural sources:
- Broccoli:
Contains small amounts of NMN.
- Cabbage:
Another vegetable with minor quantities of NMN.
- Avocado:
Known for its healthy fats, it also provides some NMN.
- Edamame:
Young soybeans are a good source.
- Tomatoes:
Commonly consumed and contain NMN.
Health Benefits of NMN
- Anti-Aging:
NMN supplementation has been shown to boost NAD+ levels, which can help
mitigate the effects of aging. Higher NAD+ levels are associated with
improved DNA repair, enhanced cellular energy production, and increased
sirtuin activity (proteins that play a role in aging and longevity).
- Energy
Metabolism: By boosting NAD+ levels, NMN helps improve mitochondrial
function, which is crucial for converting nutrients into energy.
- Cognitive
Function: NMN may support brain health by protecting neurons and
enhancing cognitive functions, potentially reducing the risk of
neurodegenerative diseases like Alzheimer's.
- Cardiovascular
Health: NMN can improve blood vessel health and function, potentially
reducing the risk of cardiovascular diseases.
- Metabolic
Health: NMN may help improve insulin sensitivity and regulate blood
sugar levels, benefiting those with or at risk of type 2 diabetes.
- Physical
Performance: By enhancing muscle endurance and strength, NMN can
improve physical performance and recovery.
Recommended Dosage
The optimal dosage of NMN for humans is still being
researched. However, studies and clinical trials have provided some guidance:
- General
Health: 250-500 mg per day.
- Anti-Aging
and Longevity: Up to 1,000 mg per day.
It is essential to start with a lower dose and gradually
increase it while monitoring your body's response. Consulting with a healthcare
provider before starting NMN supplementation is recommended.
Potential Risks and Side Effects
NMN is generally considered safe and well-tolerated.
However, some potential risks and side effects include:
- Gastrointestinal
Issues: Some users may experience mild digestive discomfort, such as
nausea, bloating, or diarrhea.
- Headaches:
Occasionally, NMN can cause headaches.
- Unknown
Long-Term Effects: As with many supplements, the long-term effects of
NMN supplementation are not fully understood.
Remember, it is important to purchase NMN supplements from
reputable brands to ensure purity and quality.
NMN Supplements
There are various NMN supplements available in the market,
often available in capsule or powder form. Here are some popular options:
- Elysium
Basis: A well-known supplement that combines NMN with pterostilbene,
another compound thought to support health and longevity.
- Tru
Niagen: Contains nicotinamide riboside (NR), a precursor to NMN, and
is well-studied for its safety and efficacy.
- ProHealth
NMN: Offers high-purity NMN in both capsule and powder form.
- Alive
by Science Sublingual NMN: Provides a sublingual form of NMN for
potentially better absorption.
NMN is a promising supplement with numerous potential health
benefits, particularly in the realm of anti-aging and metabolic health. While
research is ongoing, early findings suggest that NMN could be a valuable
addition to a healthy lifestyle. As with any supplement, it is crucial to
consult with a qualified healthcare professional before beginning use to ensure
it is appropriate for your individual health needs.
*In a Singapore study of 18 NMN supplements on the market,
researchers found some brands containing less NMN than what their labels claim.
In fact, some NMN supplements contain no NMN at all. So it is important to do
your research and buy only from reputable brands and reliable sources.
*findings presented at “Unlock Healthy Longevity
Supplements Conference” organised by NUS Yong Loo Lin School of Medicine, 2024.
Article by Wellner Chan
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