Reaching the age of 40 brings a new set of challenges, particularly concerning health and aesthetics. Many individuals navigate this transition by exploring innovative treatments and supplements in an effort to maintain their vitality and appearance.
Kim Kardashian, at 45, has sought to retain her youth through various skin-tightening procedures, journeys to Korea for stem cell therapy, and even has experimented with salmon sperm injections for her skin.
Meanwhile, biohacker Bryan Johnson, 48, is committed to defying aging through an intense health regimen. This includes five weekly sessions of hyperbaric oxygen therapy, shockwave therapy multiple times a week, and an 18-hour fasting schedule.
As individuals in their 40s like Kardashian and Johnson navigate hormonal shifts, decreased muscle mass, and skin changes, they also face declining levels of nicotinamide adenine dinucleotide (NAD⁺), a crucial molecule found in all living cells necessary for energy production, DNA repair, and cellular metabolism.
Dr. Pooja Gidwani, a double board-certified physician from LA, explains, “NAD⁺ levels naturally decline with age, particularly in one’s 40s, leading to chronic inflammation, poor sleep, metabolic disorders, and heightened stress.” This decline has prompted both Kardashian and Johnson to explore nicotinamide mononucleotide (NMN) supplements to elevate their NAD⁺ levels.
Understanding how NMN works is crucial, especially for those considering this as an alternative to direct NAD⁺ supplementation.
What is NMN?
Nicotinamide mononucleotide (NMN) is a derivative of vitamin B3 that is swiftly absorbed in the gastrointestinal tract and converted into NAD⁺ within cells. By maintaining NAD⁺ levels, NMN can enhance mitochondrial energy production, insulin sensitivity, muscle functionality, and vascular health.
According to Dr. Gidwani, “Generally, any advantages are observed as improvements in energy regulation, exercise capacity, or metabolic metrics instead of obvious cosmetic or weight-loss changes.”
How do you start NMN supplementation?
To measure NAD⁺ levels, specific blood tests are required. Dosages for NMN typically range from 250 to 500 milligrams, potentially escalating to 1,000 mg. The timing and method of consumption also play a crucial role in effectiveness.
Dr. Gidwani advises that “NMN is usually taken in the morning, as increasing cellular energy later in the day may disrupt sleep for some individuals.” She notes that NMN is especially beneficial when paired with foundational lifestyle choices such as adequate sleep, regular exercise, sufficient protein intake, and optimizing overall metabolic health. For older adults or those experiencing metabolic stress who are already adopting lifestyle changes, NMN can be particularly advantageous.
It should be noted that the most significant benefits of NMN generally accumulate gradually over several weeks or months of consistent use.
Are there any downsides to NMN supplements?
Dr. Gidwani reveals that while short-term studies indicate that NMN is well-tolerated, data regarding long-term safety is limited. Reported side effects are mostly mild, including gastrointestinal discomfort, headaches, or sleep disturbances, particularly with higher doses or when taken later in the day.
A significant concern is the variability in the purity, potency, and stability of NMN products. Therefore, reputable sourcing and third-party testing are crucial, as the FDA does not regulate supplements the same way it does prescription medications.
Importantly, NMN may not be suitable for everyone. Caution is advised for individuals undergoing cancer treatment or for pregnant and breastfeeding women. Furthermore, those with complex medical issues or individuals on multiple medications should consult a physician before introducing NMN into their regimen.
How does NMN compare to NAD⁺ supplementation?
As a precursor, NMN is smaller and more bioavailable, allowing for efficient conversion into NAD⁺ within cells, making it a more effective oral option. Conversely, NAD⁺ itself is a larger molecule that cannot easily penetrate cell membranes, necessitating administration via IV infusions or injections.
Patients often experience immediate and intense effects from NAD⁺ IV therapy, while NMN supplementation may yield subtler improvements, such as enhanced mental clarity and increased energy, especially if baseline NAD⁺ levels are low. Nevertheless, Dr. Gidwani emphasizes that long-term NMN use is “far more practical” compared to IV therapy, which is often costly, time-consuming, and may involve side effects like nausea and anxiety during the infusion process.
Before you stock up on NMN …
Dr. Gidwani stresses that NMN “can help optimize cellular energy processes in the appropriate context,” but it is not a “miracle cure” for aging, nor can it substitute for sleep, exercise, nutrition, or medical supervision. The objective of NMN supplementation is not to ‘supercharge’ the system; rather, it aims to support standard cellular functions that deteriorate with time.
