NMN Human Studies: Do the Benefits Hype Up?

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Is NMN worth the hype? Many people are talking about NMN supplements and their potential health benefits. But what does the science say? This blog post looks at findings from 12 human studies on NMN to see if it lives up to the hype.

What is NMN?

NMN stands for nicotinamide mononucleotide. It's a molecule that scientists believe can boost levels of NAD in the body. NAD is important for metabolism and energy. Some think that by taking NMN, people can slow down aging and prevent diseases.

Key Findings from NMN Studies

Researchers looked at 12 studies to find out if NMN supplements really work. These studies examined different aspects of health, from muscle function to sleep quality.

Muscle NAD Levels

One of the main ideas behind taking NMN is that it will increase NAD levels in muscles. However, some studies show that taking NMN raises NAD in the blood, but not in the muscles. This raises a red flag about whether NMN supplements can really improve muscle function. It also matches other studies on nicotinamide riboside, which showed it also does not increase muscle NAD.

Exercise and Strength

Several studies looked at whether NMN improves exercise performance. One study combined exercise with different doses of NMN. The results showed only a small improvement in power at a specific threshold, but no major differences in VO2 max, work rate, or peak power. NMN also didn't change body mass, fat, grip strength, or flexibility. These results were disappointing.

Sleep and Fatigue

Another study looked at sleep and fatigue. Unfortunately, NMN did not significantly improve sleep quality or reduce fatigue compared to a placebo. All groups in the study, including the placebo group, saw improvements in sleep and fatigue.

Well-being

One study looked at the effects of NMN on well-being. While blood NAD levels increased, there were no improvements in walking endurance or insulin sensitivity. Also, there were no differences in well-being scores between the NMN group and the placebo group. It's possible that people who take NMN also make other healthy lifestyle choices, like improving their diet and exercise habits, which could explain any positive feelings they have.

Key Takeaways from the Studies

Here are some important takeaways from the NMN studies:

• Muscle NAD: NMN supplements may not increase NAD levels in muscles.
• Body Composition and Health Markers: NMN supplements do not appear to improve body composition, blood pressure, cholesterol, or blood sugar levels, based on current research.
• Muscle Performance: The evidence is mixed on whether NMN can improve muscle performance. Most studies show no effect.

Controversial Findings

One study showed improvements in walking distances in middle-aged adults who took NMN. However, this study was criticized because the participants had very slow walking speeds, making the results hard to interpret.

Another study initially showed improvements in walking speed and grip strength. However, a follow-up study showed no improvements, making the findings inconclusive.

Troubling Finding

A recent study found a concerning result: NMN led to significant increases in insulin levels after eating. This is not a desired outcome. The study also confirmed that NMN did not improve cholesterol levels or blood sugar control.

Is NMN Worth It?

The NMN human studies have been mostly disappointing, especially considering all the hype around these supplements. Social media influencers who praise NMN may be experiencing the benefits of a better diet, exercise, and sleep, rather than the direct effects of NMN. It's also possible that they are experiencing the placebo effect, which is why studies like these are needed.

Current research suggests that NMN may not be effective because it may not be absorbed properly by the body. One theory is that NMN supplements are broken down by gut bacteria or the liver before they can be used by the body.

Focus on What Works

Based on the current research, it's better to focus on proven strategies for good health:

• Eat a healthy diet.
• Get regular exercise.
• Prioritize high-quality sleep.

Some supplements, like creatine, have strong scientific evidence supporting their benefits. Before taking any supplements, it is best to speak with your doctor.

Do you have questions about supplements? Let us know in the comments below!