You’ve probably heard about NMN (nicotinamide mononucleotide) supplements and all the hype surrounding their anti-aging and health benefits. As an exciting new compound on the supplement scene, NMN seems promising. But is it too good to be true?
As with any supplement, it’s important to understand potential NMN supplement side effects before jumping on the bandwagon. In this post, we’ll explore what NMN is, its proposed benefits, NMN supplement side effects to watch out for, and whether it’s safe to take NMN supplements daily.
I want this to be an open conversation about both the pros and cons of NMN supplementation. My goal is to provide science-based information, so you can make an informed decision about whether trying an NMN supplement is right for you. There’s a lot of confusing hype around this compound, so let’s break it down objectively.
What is NMN?
NMN is a nucleotide derived from vitamin B3. In the body, NMN is converted into an essential compound called nicotinamide adenine dinucleotide (NAD+), which plays a key role in a range of vital cellular processes like metabolism, DNA repair, and circadian rhythms. NAD+ levels naturally decline with age.
NMN supplement Benefits
Some early research suggests NMN supplements may have anti-aging properties such as:
- Increased energy and athletic performance
- Enhanced muscle and bone health
- Improved cardiovascular function
- Benefits for eye health and vision
- Cognitive benefits like clearer thinking and focus
- Potential protective effects against some age-related diseases
However, human research on NMN is still in its infancy. Most studies so far have been limited to mice or isolated cells. So while the early science is promising, it’s still speculative to claim NMN is a proven anti-aging supplement.
NMN Side Effects Cancer
Some rodent studies raise concerns that increased NAD+ could accelerate tumor growth by feeding the high energy needs of cancer cells. So far human trials have not uncovered similar risks, but they have been small and short-term.
Until more definitive long-term human studies demonstrate the safety of sustained NMN supplementation on cancer outcomes, a degree of caution is reasonable regarding high or unregulated dosage.
More research is required to fully understand if and how augmenting NAD+ bioavailability with NMN influences cancer risk across months or years in humans.
Best NMN Supplement
If you’re considering trying an NMN supplement, quality is key. Look for products that contain pure NMN without unnecessary fillers, binders, or additives. Respected brands like Alive By Science perform rigorous third-party testing to verify purity and testing.
Dosage can vary significantly between products too. Doses in human studies typically range from 100mg to 500mg per day. But some supplements provide NMN in much higher, even gram amounts, so read labels carefully. More is not necessarily better when it comes to unproven ingredients.
Is It OK to Take NMN Everyday?
Now onto the million-dollar question: is it safe to take NMN supplements every day?
The answer is we simply don’t know for sure at this point. There are still too many open questions about long-term safety and optimal dosing.
However, there are some logical reasons to exercise a degree of caution:
- As a nicotinamide compound, there could be similarities to vitamin B3 (niacin) in terms of tolerability. Niacin in very high doses can cause unpleasant flushing for some people.
- In animal studies, extremely high doses of NMN (far beyond normal supplementation levels) have raised concerns about increased tumor risk.
- We don’t know much about how NMN could interact with medications or other supplements. If you take any prescription drugs or have a medical condition, it’s wise to consult your physician first.
So without longer-term human trials, we can’t confirm whether taking an NMN supplement every day for months or years is completely safe. But when used judiciously in reasonable doses, there are no glaring red flags either. It likely comes down to individual biology and risk tolerance.
Is NMN Safe Long-term?
Whether NMN supplementation is safe in the long run remains an open question. There simply haven’t been enough rigorous human trials to confirm long-term safety or optimal dosing yet.
Some people assume if a supplement is natural, it must be safe. But keep in mind, that everything—including water—can cause problems in excessive amounts or certain vulnerable populations.
Here are a few things we still don’t know about long-term NMN use:
- Could higher NAD+ levels be problematic over many years? There may be sound biological reasons NAD+ declines naturally with age.
- Are there optimal durations for being “on” NMN supplementation, followed by “off” periods to mirror natural fluctuations?
- Could NMN potentially accelerate some cellular processes to the point of increasing oxidative damage or cellular aging?
- Do benefits plateau after some time, while risks continue to accrue?
- How do age, genetics, medications or health conditions influence long-term outcomes?
The takeaway is that prolonged use of NMN supplements is still experimental. Small doses up to a few hundred milligrams daily appear very likely to be safe for healthy adults, based on the limited data available. But it’s wise not to assume NMN supplementation is risk-free indefinitely.
Potential Benefits of NMN Supplements
As mentioned earlier, NMN is involved in the biosynthesis pathway of NAD+, an essential coenzyme for cellular health. In theory, optimizing NAD+ levels with an NMN supplement could translate to tangible health benefits over the long run:
- Enhanced Energy, Athletic Performance, and Endurance
One of the most common reasons people supplement with NMN is to support energy levels and exercise capacity. Early animal research shows that increased NAD+ bioavailability appears to enhance oxygen utilization and endurance during exertion.
Human data is limited.
- Potential Neuroprotective Effects
There is emerging evidence that NAD+optimization could offer cognitive and neurological benefits. Animal studies show that increased NAD+ levels may provide some degree of protection against axonal degeneration, oxidative stress, and other factors implicated in cognitive decline.
- Increased Lifespan in Animal Models
In seminal mouse studies, giving NMN supplements to older mice extended their average lifespan by a modest but significant amount. NMN also appeared to improve metabolic and eye health. For now, claims that taking an NMN supplement will help you live decades longer should be taken with a grain of salt.
- Eye Health and Vision Support
There are some tantalizing links between NMN supplementation and better eye health as well. It’s known that NAD+ levels decrease in tissues like the retina and cornea as we age. Mouse studies show boosting NAD+ appears to guard against retinal degeneration, vision loss, and other age-related ocular changes.
Conclusion
There you have it – a science-based overview of the potential upsides and downsides to consider before taking an NMN supplement. Hopefully, now you feel better equipped to make an informed decision.
To quickly recap, early NMN research—primarily in mice—suggests it shows real promise for increasing NAD+ levels and improving certain aspects of health as we age. However, the anti-aging hype train got ahead of itself promoting outright longevity benefits in humans that are still unproven.
When it comes to possible NMN supplement side effects, there are theoretical reasons to exercise some caution too. But small, daily doses up to about 250mg appear reasonably safe for healthy adults in the short term. Higher doses, long-term safety, and optimal cycling protocols need much more investigation.
What has your experience been with NMN or other newer supplements? Have you noticed any benefits or side effects personally? Let me know in the comments your thoughts!
Reference
- Nadeeshani H, Li J, Ying T, Zhang B, Lu J. Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns. Journal of Advanced Research. 2022.
https://www.sciencedirect.com/science/article/pii/S2090123221001491
