What Is NMN (Nicotinamide Mononucleotide)?

NMN stands for Nicotinamide Mononucleotide. It’s a naturally occurring compound found in small amounts in the body and in some foods. NMN is best known as a powerful NAD+ precursor – which means it helps the body produce NAD+ (Nicotinamide Adenine Dinucleotide), a molecule essential for energy, cell repair, and healthy ageing.

Why is NMN important?

As we get older, the amount of NAD+ in our bodies decreases [1]. This drop is linked to signs of ageing, lower energy levels, and slower cell repair. NMN helps by boosting NAD+ production, which may support:

Cellular energy (how our cells make power)
Brain function and mental clarity
Muscle performance and recovery
DNA repair and healthy ageing
Metabolic health (how the body processes food into fuel)

How does NMN turn into NAD+?

NMN is a step in the natural process your body uses to create NAD+ [2]. When you take NMN as a supplement, your body converts it into NAD+, helping to top up levels that may have dropped due to age or stress.

What are the benefits of NMN supplements?

Although research is still ongoing, early studies and user reports suggest NMN may help [3]:

Boost daily energy and reduce tiredness
Improve focus, memory, and brain clarity
Support healthy skin and cellular repair
Maintain a healthy metabolism and weight
Enhance physical performance and recovery

Is NMN found in food?

Yes, but only in small amounts [4]. Foods that naturally contain NMN include:

Broccoli
Avocados
Edamame (young soybeans)
Tomatoes
Cabbage and cucumbers

While healthy, these foods don’t contain enough NMN to significantly raise NAD+ levels on their own, which is why some people use supplements.

Is NMN safe?

NMN supplements are generally considered safe for healthy adults when taken at recommended doses. Mild side effects, such as stomach upset, are rare but possible. Because NMN affects how your body produces energy, it’s always best to check with a healthcare professional before starting – especially if you have a medical condition or are taking other medicines.

How is NMN taken?

NMN is usually taken as a capsule, tablet, or powder. Some people also use sublingual forms (under the tongue) for faster absorption. It’s often taken in the morning to support energy throughout the day.

Key Takeaways

NMN is a natural compound that helps your body make NAD+, a molecule vital for energy and cell repair.
NAD+ levels drop with age, so boosting them with NMN may support healthy ageing and mental focus.
NMN is found in foods like broccoli and avocados but is often taken as a supplement for greater effect.
It’s generally safe but should be used with medical advice if you have existing health conditions.
NMN is popular in wellness and longevity routines, often used to support daily energy and long-term health.

Reminder: NMN is part of a growing field of health and ageing research. While it shows promise, it’s most effective when combined with a healthy lifestyle that includes good sleep, a balanced diet, regular movement, and stress management.

Sources

[1] Song Q, Zhou X, Xu K, Liu S, Zhu X, Yang J. The Safety and Antiaging Effects of Nicotinamide Mononucleotide in Human Clinical Trials: an Update. Adv Nutr. 2023 Nov;14(6):1416-1435. doi: 10.1016/j.advnut.2023.08.008. Epub 2023 Aug 22. PMID: 37619764; PMCID: PMC10721522.

[2] Harshani Nadeeshani, Jinyao Li, Tianlei Ying, Baohong Zhang, Jun Lu, Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns, Journal of Advanced Research, Volume 37, 2022, Pages 267-278, ISSN 2090-1232, https://doi.org/10.1016/j.jare.2021.08.003.

[3] Shade C. The Science Behind NMN-A Stable, Reliable NAD+Activator and Anti-Aging Molecule. Integr Med (Encinitas). 2020 Feb;19(1):12-14. PMID: 32549859; PMCID: PMC7238909.

[4] Mills KF, Yoshida S, Stein LR, Grozio A, Kubota S, Sasaki Y, Redpath P, Migaud ME, Apte RS, Uchida K, Yoshino J, Imai SI. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016 Dec 13;24(6):795-806. doi: 10.1016/j.cmet.2016.09.013. Epub 2016 Oct 27. PMID: 28068222; PMCID: PMC5668137.