What is NMN?
NMN (Nicotinamide Mononucleotide) is a naturally forming compound in our bodies, that comes from Vitamin B3. We need NMN to make a co-enzyme called NAD+ (Nicotinamide Adenine Dinucleotide). NAD+ is found throughout our bodies (in our liver, muscles, brain, skin and blood) and is vital for many physiological processes including DNA repair, cell metabolism and healthy ageing.
What may affect our levels of NMN?
- It is thought that as we age, our NMN levels decrease which has a negative impact on the amount of NAD+ we can produce
- Metabolic diseases including diabetes, heart disease, obesity, may also decrease NAD+ production
- What we eat – foods high in fats and sugars
- What we do not eat – not eating foods rich in Vitamin B3
Is there evidence to suggest NMN supplementation is effective in humans?
Studies are beginning to focus on if there are benefits of NMN on suppressing weight gain, enhancing energy levels, improving our blood sugar management and even suppressing cognitive decline. However there is currently limited consistent evidence to support the impact of NMN in humans.
In fact in the US in 2022, the US Food & Drug Administration declared that NMN is prohibited as a health supplement until further research is available and reviewed. In the UK, NMN can be purchased but it is marketed as a food supplement not a therapeutic agent. The UK Food Standards Agency continues to monitor the situation.
How much NMN do we need as a food supplement?
There is mixed information as to how much NMN we need to take in food supplement form. Evidence seems to suggest that when we taken NMN orally it is rapidly absorbed and converted into NAD+ but there is currently not a standard on adequate levels we should be aiming for.
Also without specific blood testing of NAD+ (which is not easily accessible), it is difficult to know what your current levels are and consequently if or how much more you may need.
Foods that provide a source of Vitamin B3 and in turn NMN
- Meat – Beef, Chicken, Turkey, Liver
- Fish – Salmon, Tuna
- Egg Whites
- Milk
- Legumes – Lentils, Chickpeas
- Vegetables – Leafy Green Vegetables including Broccoli, Green Peas, Potatoes
- Mushrooms
- Avocados
- Bananas
Summary
It is clear that NMN is an important compound in our health that supports many bodily processes. It is important to note that without us eating Vitamin B3 foods we will not generate NMN naturally.
Increasing our NMN through food supplementation may help us increase NAD+ and in turn provide us with health benefits but more evidence is needed to cement these claims together with consistent guidelines on how much to supplement.
As an alternative to NMN food supplementation, a nutritional approach is to ensure that you are eating foods every day that contain good sources of Vitamin B3, whilst ensuring low consumption of processed foods (including foods high in sugars and fats).
If you are concerned about your ability to eat Vitamin B3 foods or about the ageing process in general, arrange free a consultation with myself to discuss further.
Finally for anyone considering NMN supplementation, if you are on medication, please ensure you consult with your medical practitioner and or nutritionist before taking.