Everyone wants to age well, so it’s not surprising that there are many products out there that promise to help. Right now, social media platforms are filled with celebrities who can’t stop talking about the anti-aging benefits of NMN supplements. With all the noise out there, though, is this one worth your attention?
The first thing you need to know is that nicotinamide mononucleotide (NMN) is a naturally occurring molecule that your body can make. It uses NMN as a precursor to produce nicotinamide adenine dinucleotide (NAD+). Your body needs NAD+ for essential processes such as cell production, DNA repair, metabolism, and gene expression.
As you age, your NMN levels and, consequently, NAD+ decline. While more research is needed, a recent study suggests that lower levels of these nucleotides may be associated with age-related illnesses such as diabetes, Alzheimer’s disease, muscular atrophy, Parkinson’s disease, cardiovascular disease, and liver diseases. That’s where these NMN supplements come in.
The idea is that taking NMN supplements will increase your levels of the nucleotides your body needs to maintain essential processes that may help you to age more healthily. It’s important to note, though, that many of the NMN supplements that are currently on the market are likely to contain a form of nicotinamide riboside (NR), which your body also uses to make NAD+. Although it may be used more efficiently, there is even less data on its effectiveness as a supplement than on NMN.
You should also note that the Food and Drug Administration (FDA) initially classified NMN supplements as a drug and banned them from the market in November 2022. This happened because Metro International Biotech LLC, a privately owned pharmaceutical company, had manufactured a newer, proprietary form of NMN and submitted it for drug approval. Given that, the FDA determined that NMN shouldn’t be considered as a supplement.
However, in August 2024, the National Products Association (NPA) filed a lawsuit against the FDA, arguing that the FDA’s prohibition on the sale of NMN as a supplement was unlawful. The ban was temporarily lifted in November 2024 and finally reversed in 2025.
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If you’re still interested in taking NMN supplements, then it’s good to know what you’re getting into. They’re typically available in tablet form, with dosages ranging from 250 milligrams to 1,250 milligrams. There’s no suggested intake level at the moment, so it’s best to consult your doctor about what’s best for you.
As far as potential benefits go, it’s possible that taking NMN supplements can improve your metabolic, cognitive, and cardiovascular health. They may also encourage the presence of beneficial bacteria in the gut microbiome. Some research suggests they may help reduce the effects of jet lag and lower your risk of certain cancers.
In your cells, NAD+ activates proteins known as sirtuins, which are associated with DNA repair in animal and cellular studies. Since these proteins are linked to longevity, it’s possible that maintaining high levels of NAD+ in your body can help you to live longer. However, this has yet to be explored in human trials.
It’s worth noting, however, that these benefits are generally associated with NAD+. More studies are needed to determine if taking NMN supplements can have the desired effect of increasing NAD+ levels in your body as you age, and whether this increase will have the intended effect.
Additionally, there is some evidence that taking these supplements may pose a few health risks as well. According to a few reports, taking NMN supplements may cause side effects like upper respiratory issues, gas, diarrhea, and abdominal pain in some people. Given the role that NAD+ plays in cell division, some health experts are concerned that having too much of it in your body may lead to the growth of cancerous tumors. This suggests that NAD+ can be both protective and harmful simultaneously. Hopefully, with more research, science can provide more clarity.
That’s why researchers strongly suggest talking to your doctor before deciding to take these supplements. There just isn’t enough information yet to definitively say that adding them to your routine will have a positive overall effect.
The good news is that you don’t necessarily need to take NMN supplements to promote your body’s production of NAD+. As mentioned previously, NMN occurs naturally, so eating certain foods can ensure that you’re getting it in your diet. Using food as a source of NMN also eliminates concerns about potential side effects or what future studies may find.
Some foods that contain NMN include avocados, broccoli, cabbage, tomatoes, edamame, and cucumber. Raw beef also contains NMN. As you may expect, the quantities of NMN in foods are usually much less than what you would get from taking a supplement. For example, avocado can have 0.36-1.60 milligrams of NMN in about seven tablespoons. Broccoli can contain 0.25-1.12 milligrams in the same amount.
Still, it’s easy to eat these foods daily and be more intentional about incorporating them into your meals as you age.
Paying attention to NMN-rich foods isn’t the only way to ensure that you stay healthy as you age. Unlike these supplements, other aspects of aging well have been thoroughly explored by science. You should cut back on processed foods, fatty meats, and foods that are high in added sugar, salt, and unhealthy fats. Studies show that a diet rich in fresh vegetables, fruits, whole grains, healthy fats, nuts, and lean proteins can help protect against chronic illnesses.
Getting regular exercise is another important aspect of aging healthily. While running, hiking, jogging, and swimming are great, those aren’t your only options. As long as you’re moving for at least 30 minutes every day, you’re helping your heart, bones, joints, muscles, and brain. That means you can get the exercise you need from pilates, yoga, strength training, dancing around the house, and gardening.
Speaking of brain health, it’s a good idea to keep challenging yourself. Learning new things, doing puzzles, and exploring new places keep your brain active and drastically reduce your risk of developing dementia. Maintaining social relationships also helps with this. Some health experts have stated that loneliness can have a detrimental effect on your health. Lonely people are more likely to develop depression, dementia, higher stress levels, and chronic inflammation.
You also need to ensure you get enough sleep. This isn’t easy sometimes as you age, but a good night’s sleep is essential to your health. Sleep-deprived people are more likely to have trouble remembering things, focusing, and carrying out their daily tasks, so it’s no wonder that poor sleep has been linked to an increased risk of dementia. It can also affect your heart, weight, and immune system.
As you age, your risk of certain illnesses may increase, depending on your medical history. That’s why it’s a good idea to see your doctor regularly. They can let you know how your health may have changed and point out how you need to tweak your diet or lifestyle. You may also need to be screened for certain diseases, such as cancer, and have your vaccination schedule adjusted.
Finally, aging healthily can also be linked to the things you stop doing. It’s best to stay away from smoking and cut down on drinking alcohol. Scientific literature shows that nicotine is linked to several diseases, including heart disease, cancer, lung disease, and gum disease. Drinking alcohol in excess can also negatively affect your liver, which may lead to fatty liver disease and some types of cancer.
Although certain celebrities have endorsed the use of these supplements, it’s not enough for you to jump on the bandwagon. Without clear, scientific guidance, there isn’t enough evidence that taking NMN supplements will have any positive impact on your longevity. It’s best to follow the existing advice based on recent studies.
NMN supplements are all the rage right now, but more research needs to be done to show that they’re as effective as celebrities say they are. In the meantime, take care of yourself in the ways that have already been proven by science and talk to your doctor about any concerns you may have.
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