NMN supplements are popular with celebrities and all over TikTok, but the science still needs to catch up to determine if they are an anti-aging and longevity hack.
Anti-aging supplements are having quite the moment right now, targeting everything from skin and hair to metabolism and brain health. The latest to join the ranks is nicotinamide mononucleotide—or NMN—a slightly tongue-twisting name that’s been popping up everywhere, especially within celebrity circles.
These supplements aim to boost levels of a molecule in the body called NAD+, which plays a key role in cellular energy production and metabolic health. Most notably, Kim Kardashian revealed she’s spent the past year taking NMN supplements, while other well-known celebs—including Kendall Jenner, Hailey Bieber, and Jennifer Aniston—swear by NAD+ infusion therapy. NMN supplements are also gaining traction on TikTok, with some users claiming it can help you age in reverse—but what does the science say, exactly? While the role of supplements like melatonin or vitamin patches is fairly straightforward, NMN is a bit more…complicated. Read on to learn how NMN works, what the supplements are supposed to do, and what the research actually shows. A simple breakdown of NAD+ NAD+ is a crucial helper molecule found in all living cells. It plays a fundamental role in turning food into energy, repairing DNA, and supporting overall cellular function. “NAD+ is essential for the development of healthy cellular replication and nearly every process within the body,” Amanda H. Corbett, PharmD, FCCP, FAIHM, associate professor at UNC Eshelman School of Pharmacy, tells SELF. “Think of it like you need hemoglobin to carry oxygen throughout your body. NAD+ is a similar critical factor within the body.” Board-certified internist and longevity expert Amanda Kahn, MD, tells SELF that NAD+ is “foundational to longevity biology because it supports how efficiently our cells produce energy and respond to stress.” NAD+ levels naturally decline with age. While not everyone may notice a difference, Dr. Kahn says this drop can lead to lower energy, slower recovery, and reduced physiological resilience over time. How the body makes NAD+—and why NMN is getting so much attention Your body makes and maintains NAD+ in a few natural ways. Vitamin B3 , found in foods like poultry, fish, and whole grains, is the primary dietary source. So when NAD+ levels start to drop with age, it seems logical to just boost your B3 intake, right? Not exactly, says Corbett. “When you begin to push the doses, adverse effects are not good. People don’t tolerate it ,” she says. High doses of niacin can lead to uncomfortable side effects like flushing, nausea, and vomiting. Some wellness clinics offer direct NAD+ injections or IV infusions, but they can be expensive and time-consuming—which is where NMN steps into the limelight. While vitamin B3 takes several steps to become NAD+, NMN is a direct precursor, meaning it only needs one quick, final step to become NAD+. The theory behind NMN supplements is that they act as a “shortcut,” giving your cells a faster, more direct way to replenish NAD+. According to Dr. Kahn, “NMN and NAD+ have gained significant attention because they target one of the core hallmarks of aging—mitochondrial dysfunction and cellular energy decline.” NMN shows some promise, but the evidence is still limited Much of the excitement surrounding NMN stems from mouse studies, where it’s been shown to increase NAD+ levels and improve metabolism, muscle function, inflammation, and insulin sensitivity. However, because NMN is sold as a dietary supplement, manufacturers aren’t required to meet the same standards and testing as prescription drugs before it’s marketed, says Pieter Cohen, MD, an associate professor at Harvard Medical School who studies supplement safety and regulation. “When you sell something as a dietary supplement, you don't need to have any proof in humans that it actually works,” Dr. Cohen tells SELF. There’s also no mandatory testing to confirm what’s listed on the label is actually in the bottle, he says, so it’s important to look for products that have been independently verified by reputable third-party programs to ensure you’re getting what you pay for. That’s why it’s especially important to look at what the actual human research says—which, so far, is pretty limited. “Human studies on NMN show that it can raise NAD+ levels and may improve markers like insulin sensitivity and muscle function, but the data is still relatively early and not yet definitive,” says Dr. Kahn. Dr. Cohen agrees: “We have a lot of preliminary research, a lot of suggestive possibilities, but in terms of hard clinical data to support that this will have a benefit on aging in humans, it's just not ready for prime time yet.” That said, Corbett points to some promising pharmaceutical developments involving NMN, such as MetroBiotech’s MIB-626 , which is currently in Phase 2 trials for Alzheimer’s disease, chronic kidney disease, and muscle strength in older adults. “I think once a NMN pharmaceutical is further developed, we will have a lot more data on how NMN and, ultimately, elevating NAD+ levels will help in many conditions,” she says. So, is NMN worth the hype? NMN has entered the longevity chat for a reason—who wouldn’t want a faster route to healthier cells? But while it shows promise, the evidence is still evolving. “For patients considering NMN, I emphasize that not all NAD+ boosting strategies are equivalent, and supplement quality and bioavailability are highly variable,” says Dr. Kahn. “In my practice, I typically favor NAD+ delivered via subcutaneous injection as part of a structured protocol because it is more reliable and clinically effective.” Before starting a new regimen, it’s also helpful to think about what you’re actually hoping to get out of it, says Corbett: “When a patient brings up anti-aging, I start digging. What is it exactly you're trying to do? What are you trying to prevent? And that’s where I would focus.” Whether it’s omega-3s for brain and heart health, collagen for smoother skin, or creatine for muscle and strength, there are plenty of more established, evidence-backed options that may better align with your specific health goals. Of course, the most powerful way to protect your health as you age is still the basics: consistent movement, quality sleep, and a nourishing diet. A good supplement should support those habits, not replace them. Related: Should I Take Melatonin, Magnesium, or Both to Sleep Better? 4 Supplements You Should Never Take With Coffee The Workout Supplement That Could Be Wrecking Your Sleep Get more of SELF’s great service journalism delivered right to your inbox.
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