NMN - Nikotinamid Mononukleotid

Positive effects

Increase in energy metabolism

NMN promotes the production of NAD+, which acts as a coenzyme in the ATP synthase in the mitochondria and thus supports energy production in the cells. This increased energy production can lead to improved physical performance and endurance. People who take NMN often report increased energy levels and improved physical activity.¹

Protecting the DNA

NAD+ is involved in the repair of damaged DNA, which indirectly makes NMN an important factor in maintaining genetic integrity. DNA damage is one of the main causes of the aging process and the development of cancer. By supporting DNA repair mechanisms, NMN can help to minimize this damage and thus reduce the risk of age-related diseases. ²

Improvement of cognitive functions

Studies have shown that NMN can improve mitochondrial function and neuronal communication, which is particularly important in neurodegenerative diseases such as Alzheimer's disease. By increasing NAD+ levels in the brain, neuronal cells can function better and repair damage, leading to improved cognitive performance and memory.³

Increase in insulin sensitivity

NMN can increase insulin sensitivity and thus reduce the risk of type 2 diabetes. By improving insulin sensitivity, cells can absorb and process glucose more efficiently, which leads to better blood sugar control and a lower risk of metabolic disorders. This effect has been demonstrated both in animal studies and in initial studies in humans. ⁴

Improving cardiovascular health

NAD+ plays an important role in the function and health of blood vessels. By taking NMN, the function of the endothelial cells that line the blood vessels can be improved. This leads to better blood circulation, lower blood pressure and a reduced risk of cardiovascular diseases such as arteriosclerosis. ⁵

Promotion of muscle health

NMN can also improve muscle health by helping muscles to recover more quickly after physical exertion. This is particularly beneficial for older people who often suffer from muscle wasting and weakness. By improving muscle function and recovery, NMN can help maintain mobility and quality of life in old age.⁶

Why is NMN important?

Role in the human body

NAD+ is involved in the repair of damaged DNA, which indirectly makes NMN an important factor in maintaining genetic integrity. NAD+ is a coenzyme that plays a central role in many metabolic processes and oxidative phosphorylation.⁷ These processes are crucial for the conversion of food into energy, which is stored in the form of ATP (adenosine triphosphate).

Support of biological processes

NAD+ is essential for cellular respiration and energy production in the mitochondria, which supports overall vitality and health. It also activates sirtuins, a group of enzymes involved in the regulation of ageing and stress resistance.

Sirtuins play a key role in extending lifespan and improving health by controlling the expression of genes involved in cell repair, cell metabolism and anti-inflammation.

Promotion of general health

Regular intake of NMN can help to compensate for the age-related decline in NAD+ levels and thus prevent age-related diseases such as Alzheimer's and diabetes. By supporting cellular repair and regeneration mechanisms, NMN can also improve overall health and well-being by maintaining cell function and vitality.

Strengthening specific body systems

NMN supports the function of the nervous and cardiovascular systems by reducing inflammation and promoting vascular health. It can also improve the function of the immune system by increasing the production and activity of immune cells. This can help fight off infections and reduce chronic inflammation associated with many age-related diseases.

Recommended intake

Recommended daily dose

The recommended daily dose of NMN (nicotinamide mononucleotide) varies according to age and state of health. ⁸ Studies suggest that 250-1000 mg per day may be beneficial.

Men

Recommended dose according to current studies: 250-1000 mg per day. Men may benefit from higher doses, especially if they lead an active lifestyle or strive for increased physical performance.

Women

Recommended dose according to current studies: 250-1000 mg per day. Women who are going through menopause or hormonal changes may also benefit from NMN, as it can help alleviate hormone-related symptoms and support overall health.

Children (1 - 15 years)

There are currently no specific recommendations for children as most studies have been carried out on adults. Also, children do not yet have an age-related drop in NAD+ levels, so NMN is unlikely to benefit children.

Recommended intake time

Studies suggest that NMN should be taken in the morning to support circadian rhythms and energy levels throughout the day. NMN can be taken with or without food, depending on individual preferences and tolerances. Some studies suggest that taking NMN at the same time as a high-fat meal may improve absorption.

Important note on the use of NMN

Although NMN (nicotinamide mononucleotide) has shown promising results in research and numerous studies are investigating its potential health benefits, it is important to note that NMN is not yet officially authorized as a dietary supplement for human use in many countries, including the us and EU. This means that NMN is currently classified as a so-called "novel food" and requires authorisation before it can be legally marketed as a dietary supplement, which is the reason it is offered as a chemical. You should therefore pay particular attention to the quality and trustworthiness of the retailer.

Reasons for the lack of approval:

Regulatory requirements: NMN is considered a novel substance that was not consumed to any significant extent in the EU prior to May 15, 1997. Therefore, it must go through an extensive approval process that includes safety and efficacy data before it is approved as a dietary supplement.

Lack of long-term studies: Studies to date demonstrating the safety and efficacy of NMN are predominantly preclinical (on animals) or short-term. Long-term studies in humans are needed to assess possible long-term effects and the safety of regular use of NMN.

Unclear dosing guidelines: There are currently no uniform guidelines for the recommended dosage of NMN for human use. Different studies and expert recommendations vary, leading to uncertainties regarding safe and effective dosing.

NMN-rich foods

In order to increase NMN intake, a balanced diet with the above-mentioned foods should be aimed for. However, the amounts of NMN contained in foods will generally not be sufficient to cover the entire requirement, especially if you want to compensate for the age-related decrease in NAD+ levels.

Supplementation with food supplements

It can therefore be useful to take NMN as a dietary supplement in addition to your diet in order to effectively cover your requirements. Dietary supplements provide a concentrated form of NMN that can be easily absorbed by the body and acts quickly.

Possible side effects

Reduced feed intake and reduced weight gain

In animal studies, side effects such as reduced feed intake and reduced weight gain occurred at very high doses of NMN. However, these effects were only observed at extremely high doses, which are far above the typical doses for humans.

No known side effects in humans

No significant side effects from the use of NMN have been reported in human clinical trials to date. Most participants tolerated the supplement well, even at higher doses. However, it is always advisable to discuss the use of new supplements with a doctor, especially if there are pre-existing medical conditions or other health concerns. Current studies show promising results, but the long-term effects of NMN supplementation in humans have not yet been fully researched. Long-term studies are needed to confirm the safety and efficacy of NMN over an extended period of time.

Risk factors for a deficiency

Dietary habits

A deficiency of vitamin B3, from which NMN is formed in the body, can be caused by an unbalanced diet. Vitamin B3, also known as niacin, is essential for the synthesis of NMN and thus for increasing NAD+ levels in the body. A diet that is low in vitamin B3 can lead to a deficiency. Vitamin B3 is found in many foods, including meat, fish, nuts and wholemeal products. A diet low in these foods can therefore lead to a deficiency.

Age-related drop in NAD+ levels

As we age, NAD+ levels in the body naturally decline. 9 This decline is one of the main reasons why age-related diseases and the general aging process are accelerated. The decline in NAD+ levels can be attributed to several factors:

Decreased production

As we age, the body produces less NAD+ due to reduced activity of the enzymes necessary for NAD+ synthesis. This may be due to genetic changes and a decline in cell function.

Increased consumption

With age, the consumption of NAD+ in the cells increases, particularly due to increased oxidative stress and DNA damage. NAD+ is needed to repair damaged DNA and combat oxidative stress. With increasing age, the frequency of this cellular damage increases, leading to higher NAD+ consumption.

Inflammation and disease

Chronic inflammation, which often increases with age, also consumes large amounts of NAD+. Inflammatory processes activate certain enzymes that break down NAD+, further reducing available NAD+ levels. In addition, many age-related diseases such as diabetes, Alzheimer's and cardiovascular disease are associated with increased NAD+ consumption.

Together, these factors lead to a significant drop in NAD+ levels in the body, which impairs cellular energy production and the ability to repair DNA. Taking NMN can help to compensate for this drop and increase NAD+ levels, leading to improved cell function and possibly a slowing of the aging process.

Protein deficiency

A lack of tryptophan, an essential amino acid that is necessary for the synthesis of vitamin B3, can also contribute to NMN deficiency. Tryptophan is found in protein-rich foods such as meat, eggs and dairy products. Vegetarians and vegans should ensure that they consume sufficient protein to avoid a deficiency. Tryptophan is not only a precursor of vitamin B3, but also an important building block for other important molecules such as serotonin, which is known as the "happiness hormone".

Medical conditions

Certain medical conditions can impair the synthesis and metabolism of NMN in the body.

Liver disease

Liver disease can impair the conversion of vitamin B3 to NMN. The liver is a central organ in metabolism and plays an important role in the synthesis of many vital molecules, including NMN. Impaired liver function can lead to a deficiency.

Chronic inflammation

Chronic inflammation can disrupt NAD+ metabolism and lead to an increased need for NMN. Inflammation depletes many of the body's resources and can reduce the availability of NAD+ and its precursors. People with chronic inflammatory diseases may therefore have a higher need for NMN.

Symptoms of a deficiency

Lack of energy

Low NAD+ levels can lead to general fatigue and lack of energy. NAD+ is essential for energy production in cells, and a deficiency can lead to a noticeable decline in physical and mental performance.

Cognitive impairment

A deficiency of NMN can contribute to cognitive impairment and memory loss. 1 NAD+ plays an important role in neuronal function and brain health. A deficiency can impair cognitive performance and increase the risk of neurodegenerative diseases.

Metabolic disorders

A deficiency of NAD+ can disrupt glucose metabolism and increase the risk of diabetes. NAD+ is important for the regulation of blood glucose levels and insulin sensitivity. A deficiency can lead to poor blood glucose control and an increased risk of metabolic diseases.

Diagnosis of a deficiency

Tests and methods

There are various medical tests to determine the levels of NAD+ and NMN in the body.

Blood test

A blood test can directly measure the NAD+ level and provide indications of a possible NMN deficiency. 10 By determining the NAD+ concentration in the blood, doctors can draw conclusions about the patient's NMN status and general metabolic condition.

Urine test

A urine test can detect metabolites of NAD+ and thus allow conclusions to be drawn about the NMN status in the body. These tests can help to recognise metabolic disorders and deficiencies at an early stage and take appropriate measures.

Saliva test

A saliva test can also be used to measure NAD+ levels. This method is less invasive than blood or urine tests and can provide a convenient alternative for regular monitoring.

Overview of the supplement

Different forms and their advantages and disadvantages

NMN can be taken in various forms, each of which has different advantages and disadvantages. Each form offers specific advantages in terms of absorption rate and ease of use.

Powder form

Advantage: High purity and flexible dosing. Powder can be easily mixed into water or other drinks. Sublingual use (placed under the tongue) is becoming increasingly popular as it allows direct absorption through the oral mucosa, which increases bioavailability and enables a faster effect. 11

Disadvantage: Must be measured out precisely, which can be impractical for some users. The taste of the powder can also be unpleasant.

Absorption: Sublingual application can significantly increase absorption efficiency, as the NMN enters the bloodstream directly and bypasses the gastrointestinal tract. Studies have shown that sublingual intake can lead to a rapid increase in NAD+ levels.

Capsules

Advantage: Convenient intake and precise dosage. Capsules are easy to transport and take, which makes them particularly suitable for travelling. They are neutral in flavour and offer consistent dosing.

Disadvantage: Potentially higher cost per dose compared to powder. Also, absorption may take longer as the capsule must first be dissolved in the stomach.

Absorption: Absorption occurs in the gastrointestinal tract, which means somewhat slower absorption, but is still effective. Capsules offer a stable and convenient option for NMN supplementation, although bioavailability is somewhat lower than with sublingual use.

Liquid form

Advantage: Rapid absorption. Liquid NMN can be quickly absorbed by the body, which can lead to a rapid increase in NAD+ levels. It is easy to take and can be dosed precisely.

Disadvantage: Possible lower stability and shorter shelf life compared to capsules and powder. Storage often requires cool temperatures to maintain efficacy, which is why it is less commonly available for purchase.

Absorption: Liquid NMN is absorbed more quickly in the gastrointestinal tract, which can lead to a rapid increase in NAD+ levels. Some liquid forms can also be taken sublingual, which further improves absorption. This form offers high bioavailability and rapid absorption into the bloodstream.

Combinations with other supplements

NMN can be taken in combination with other supplements to achieve synergistic effects.

Vitamin B3

Promotes the synthesis of NMN and thus indirectly supports NAD+ levels. Vitamin B3 can increase the efficiency of NMN supplementation and contribute to overall health.

Resveratrol

Can further increase the activity of sirtuins activated by NAD+ and thus enhance anti-ageing effects. Resveratrol is a powerful antioxidant found in grapes and red wine and is known to promote longevity.

Coenzyme Q10

Coenzyme Q10 supports mitochondrial function and together with NMN can improve energy production and cellular health. This combination may be particularly beneficial for people with mitochondrial dysfunction or chronic fatigue.

NMN vs. NAD+

The comparison between NMN (nicotinamide mononucleotide) and NAD+ (nicotinamide adenine dinucleotide) is a central topic in the discussion about anti-ageing and health optimization. NMN is a precursor of NAD+, which means that NMN is converted into NAD+ in the body. NAD+ is a vital coenzyme found in all living cells and is essential for a variety of biological processes, including energy production, DNA repair and gene expression.

Differences and benefits:

Direct ingestion of NAD+: Direct ingestion of NAD+ could theoretically increase NAD+ levels in the body. However, NAD+ has a larger molecular structure, which makes it more difficult to pass directly through cell membranes and be effectively absorbed. This can limit the bioavailability and effectiveness of direct NAD+ supplementation.

Ingestion of NMN: NMN, as a smaller molecule, can be more easily absorbed by the body and efficiently converted into NAD+. Studies have shown that ingestion of NMN can increase NAD+ levels in cells faster and more effectively than direct ingestion of NAD+. NMN is taken up into the cells by specific transport mechanisms and synthesised there to NAD+, which leads to a higher bioavailability.

Stability and efficacy: NMN is available in various dosage forms such as powder, capsules and liquid and offers a stable way to increase NAD+ levels. NMN has been shown to be stable in water and rapidly absorbed into the bloodstream, making it an effective way to increase NAD+ levels.

While NAD+ is an essential molecule for many cellular functions, taking NMN offers significant benefits due to its better bioavailability and efficient conversion to NAD+ in the body. NMN makes it possible to reap the benefits of increased NAD+ without the problems of direct NAD+ supplementation. Therefore, NMN is considered by many to be the preferred method of supporting NAD+ biosynthesis and promoting overall health and longevity.

NMN and biohacking

NMN has established itself as a major tool in the arsenal of biohackers who are endeavouring to push biological boundaries and slow down ageing.

NMN as an anti-ageing miracle

Many biohackers consider NMN to be one of the most promising discoveries to combat the ageing process. By increasing NAD+ levels in the body, NMN aims to optimise cellular energy production and support DNA repair mechanisms.7 These functions are crucial for maintaining cellular health and slowing down the ageing process. Prominent biohackers such as Dave Asprey, founder of the Bulletproof Diet, and Dr Rhonda Patrick have incorporated NMN into their daily regimes. They report increased energy, improved mental clarity and overall better health.

Improving physical and mental performance

A key aspect of biohacking is the optimisation of physical and mental performance. NMN helps to improve mitochondrial function, the "powerhouses" of cells, which leads to increased energy production and improved physical endurance. Athletes and fitness enthusiasts who take NMN report faster recovery after intense training sessions and improved performance. In addition, NMN can support cognitive function by promoting neural communication and brain health. This is particularly beneficial for people who work in demanding intellectual jobs or want to maximise their mental performance.

NMN and long-term health strategies

Biohackers focus on long-term health strategies that aim to not only prolong life, but also improve the quality of the extra years of life. NMN fits perfectly into this concept, as it not only provides short-term benefits such as increased energy and improved cognitive function, but can also have long-term effects on overall health. Studies suggest that regular intake of NMN can reduce the risk of chronic diseases such as cardiovascular disease, diabetes and neurodegenerative diseases. These preventative measures are an essential part of the biohacking approach, which aims to prevent disease and maintain health into old age.

Combination with other biohacking methods

Biohackers often combine different methods and supplements to achieve the best results. NMN is often taken in combination with other anti-ageing supplements such as resveratrol, coenzyme Q10 and vitamin B3 to utilise synergistic effects. Furthermore, biohackers integrate NMN into comprehensive lifestyle strategies that include a healthy diet, regular exercise, adequate sleep and stress management techniques. This holistic approach ensures that all aspects of health and wellbeing are covered and the full potential of NMN is realised.

User experiences and expert opinions

User experiences

Many users report increased energy and improved cognitive performance after taking NMN. They also report improved physical endurance, faster recovery after exercise and a general improvement in well-being. These positive effects contribute to the increasing popularity of NMN as a dietary supplement.

Expert opinions

Leading researchers such as Prof David Sinclair emphasise the promising results of NMN research and recommend taking it as part of a healthy lifestyle. Prof Sinclair, a renowned anti-ageing researcher at Harvard University, takes NMN himself and reports dramatic improvements in his blood values and increased energy levels. He sees NMN as one of the most promising developments in the field of longevity and health.

Scientific studies

The scientific community has shown great interest in researching NMN. Numerous studies have confirmed the multiple health benefits of NMN, including improving metabolic health, supporting cognitive function and promoting cardiovascular health. These studies provide a solid foundation for the use of NMN as a dietary supplement.

Interesting podcasts about NMN - Nikotinamid Mononukleotid

• Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory - Huberman Lab
• NAD: So hackst du dein Energie-Wunder - Die Biohacking-Praxis

Studies about NMN - Nikotinamid Mononukleotid

• Nicotinamide Mononucleotide Supplementation Improves Mitochondrial Dysfunction and Rescues Cellular Senescence
• NAD+ repletion improves mitochondrial and stem cell function and enhances life span in mice
• Nicotinamide mononucleotide improves the Alzheimer's disease by regulating intestinal microbiota
• Nicotinamide mononucleotide, a key NAD(+) intermediate, treats the pathophysiology of diet- and age-induced diabetes in mice
• Nicotinamide Mononucleotide, an Intermediate of NAD+ Synthesis, Protects the Heart from Ischemia and Reperfusion
• Partial reversal of skeletal muscle aging by restoration of normal NAD⁺ levels
• Diagnostic and Therapeutic Applications of a Novel Plasma Metabolite, Nicotinamide Mononucleotide (NMN), for Age-Associated Metabolic Complications in Humans
• Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice
• Why NAD+ Declines during Aging: It’s Destroyed
• In Vivo NAD Assay Reveals the Intracellular NAD Contents and Redox State in Healthy Human Brain and Their Age Dependences.