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Regarding anti-aging and cellular health, NAD and NMN frequently appear together in scientific discussions. But what exactly do these two molecules have in common, and what sets them apart?
As experts in NMN and Resveratrol supplements, we've delved deep into the research to provide a clear and trustworthy explanation. Let's explore why these molecules attract so much attention from researchers and healthcare professionals.
What Is NMN?
Nicotinamide Mononucleotide (NMN) is a naturally occurring molecule that serves as a precursor to Nicotinamide Adenine Dinucleotide (NAD). NMN is made from vitamin B3 (aka Niacin). This is the 3-step process your cells go through to make NMN and then ultimately NAD:
1. Your cells convert vitamin B3 into a compound called NR (Nicotinamide Riboside) by adding a sugar molecule to Vitamin B3.
2. After this, phosphate is added to NR to produce NMN.
3. Finally, your cells add two NMN molecules together to form NAD.
What Is NAD?
Nicotinamide Adenine Dinucleotide (NAD) is a coenzyme found in every cell of your body. It plays a crucial role in regulating cellular functions, converting nutrients into energy, and supporting overall health. NAD is vital for sustaining life, promoting longevity, assisting in DNA repair, and activating sirtuins.
NAD vs. NMN: How Are They Different?
It's easy to mistake NAD and NMN for each other, but they differ in the following key areas.
Functions
NAD participates directly in energy metabolism, DNA repair, and cellular signaling. It acts as a coenzyme in cellular energy production and DNA repair, essential for maintaining cellular health. NAD levels naturally decline with age, with researchers seeing a link to aging-related disorders.
By comparison, NMN serves as a precursor to NAD, boosting its levels in your body. Once you've absorbed NMN, your body converts it to NAD within your cells, where it can support many of your body's most crucial processes, as mentioned above. NMN also exists naturally in foods like avocados, broccoli, and cabbage, though supplementation is usually necessary to achieve therapeutic levels.
Bioavailability
Your body can absorb NMN easily (such as when you take it orally). This superior bioavailability ensures that it reaches your bloodstream. [1]
In contrast, your cells can't absorb NAD directly since it's a large molecule that can't fit through your membranes. That's why your cells have to construct it from NMN.
Many brands are selling NAD supplements; however, it is well known that your body can't absorb NAD. When you take NAD supplements, your gut first breaks them down into Vitamin B3, sugar, and phosphate before absorbing them, which defeats the purpose. You must take a precursor like NMN to boost NAD levels.
While some people turn to NAD IV (intravenous) therapy, it's worth noting that research on the effectiveness of NAD IV drips is scant at this time.
Potential Health Benefits
Studies on animals have shown promising results concerning NAD and NMN health benefits. Because the body converts NMN into NAD, they share many of the same potential benefits, including:
- Increased longevity
- Neuroprotection
- Improved muscle strength [2]
- Supports cardiovascular health [3]
- Circadian rhythm regulation [4]
Gene Activation and Longevity
NMN and NAD are vital for energy metabolism and DNA repair and play a significant role in gene activation, particularly longevity-related genes. For example, SIRT1, a NAD-activated gene, supports cellular maintenance and energy regulation, potentially contributing to an extended health span.
May Improve Insulin Sensitivity
A study in postmenopausal diabetic women showed that NMN supplementation might improve insulin sensitivity and signaling pathways in skeletal muscles. This suggests that NMN could have a role in improving glucose metabolism. [5]
May Improve Hormonal Regulation
As researchers continue studying NMN's overall health benefits, they also explore its potential influence on hormone regulation, including estrogen levels. Interestingly, NMN's influence on hormonal balance may extend beyond just insulin. Although there is no direct link between taking NMN and an increase in estrogen, by boosting NAD+ levels, NMN may indirectly support estrogen metabolism. Estrogen, like insulin, plays a vital role in overall hormonal health, particularly in postmenopausal women, where maintaining proper estrogen levels is crucial for metabolic and cardiovascular health.
Increases Exercise Endurance
Another study showed that NMN can enhance exercise endurance. In clinical trials, individuals who received NMN supplementation demonstrated improved physical performance in endurance tests such as a six-minute walking test, possibly due to enhanced muscle energy production and mitochondrial function. [6]
Potentially Supports Brain Health
NMN supplementation has been shown to benefit cognitive decline in mice, meaning NMN may reduce brain fog and improve mental clarity. However, this has not been replicated in humans.
Remember, researchers have mainly studied the benefits of NMN in animals, not humans. Although studies have shown that NMN potentially has positive effects on the areas mentioned above, researchers need to conduct more studies with human subjects. As of yet, we only have access to preliminary studies.
How to Boost NAD Levels
Boosting NAD levels can increase energy, improve sleep, and improve cardiovascular health. Here are some methods:
- Dietary measures: Eating foods high in vitamin B3, such as trout, chicken, brown rice, tomatoes, and avocados, naturally supports NAD production since NMN is a derivative of vitamin B3. That said, supplementation is necessary to activate your longevity genes at levels that could make a meaningful impact.
- NMN supplements: As a direct precursor to NAD, NMN supplements can significantly enhance your NAD levels.
- Resveratrol supplements: Resveratrol, a compound in grapes and red wine, activates sirtuins that depend on NAD. Resveratrol supplements work with NAD to enhance how your cells function.
- Exercise: Regular physical activity, particularly aerobic exercises like running or swimming, boosts NAD levels by enhancing your mitochondrial efficiency.
- Intermittent fasting: Fasting triggers stress responses that elevate your NAD levels, enhancing cellular repair and promoting longevity.
Which Longevity Supplement Should You Take?
Choosing between NMN and NAD depends on your personal health goals. Consider how each one interacts with your body.
NMN is available as an over-the-counter oral supplement. Once you ingest it, it converts into NAD and supports various cellular processes like energy production and DNA repair. Since it's more accessible and easier to administer, it's a more practical choice for most people.
Research shows that our bodies can't absorb NAD. While many companies offer NAD supplements and NAD IV drips, there is no evidence that they work.
Are There Any Risks of Taking NMN?
While generally safe, taking NMN supplements, as with any other supplements, does present some potential risks. Side effects may include digestive issues like nausea and diarrhea, especially if you take the supplement in high doses. Start with lower doses and gradually increase them, closely monitoring your body's response.
Consultation with a healthcare professional is crucial before beginning NMN supplementation, especially if you have any preexisting conditions or are pregnant or breastfeeding. NMN may interact with certain medications, so seek professional guidance beforehand.
Frequently Asked Questions
What are NMN and NAD?
NMN (Nicotinamide Mononucleotide) is a precursor to NAD (Nicotinamide Adenine Dinucleotide), a vital coenzyme involved in energy metabolism, DNA repair, and cellular signaling. It is essential for maintaining cellular health and preventing aging.
How do NMN and NAD differ in their roles?
NAD directly participates in energy metabolism and DNA repair. In contrast, NMN acts as a precursor, supporting these functions by converting into NAD within your cells to help maintain optimal NAD levels.
What are the potential risks of taking NMN supplements?
Potential risks include digestive issues and unknown long-term effects. It is crucial to start with lower doses and then gradually increase, and to consult healthcare professionals, especially for individuals with preexisting conditions or who are pregnant or breastfeeding.
How can I boost NAD levels effectively?
Effective methods include:
- Taking NMN and Resveratrol supplements.
- Consuming a diet high in vitamin B3.
- Participating in regular exercise.
- Undertaking intermittent fasting.
These practices can enhance your energy, improve your sleep and cardiovascular health, and support your overall well-being.