What are the risks, dangers and side effects of NMN (NAD+)?
Nicotinamide mononucleotide (NMN) is much talked about in the field of longevity and well-being. But what about its safety? With an explosion in sales and sometimes exaggerated promises, it's crucial to understand the potential side effects of this dietary supplement.
- Global Security Out of 437 participants in the clinical studies, only 8.2% reported minor side effects, with no serious effects observed.
- Age-appropriate dosage Recommended doses range from 200 mg/day (30-40 years) to 1200 mg/day (over 60 years), with proven tolerance up to 1200 mg/day.
- Very important preservation method Storage in a refrigerator is essential to avoid degradation of NMN to nicotinamide.
- Minor side effects The main side-effects reported were mild and transient gastrointestinal disorders, which were similar in the placebo groups.
- Duration of studies Clinical studies have been conducted for up to 12 weeks, showing good tolerance in the short and medium term.
- Populations at risk Caution is advised for pregnant/lactating women and people suffering from kidney or liver problems.
- Product quality Purity and the manufacturing process are very important to ensure optimum product quality.
A reminder of what NMN is
Le NMN (Nicotinamide Mononucleotide) is a molecule naturally present in our bodies and in certain foods. It plays a key role in cellular energy production. It is a direct precursor of NAD+, a molecule that is essential for the proper functioning of our cells and for the production of energy. which naturally diminishes with age.
It is mainly found in foods such as avocado, broccoli, cabbage and tomatoes, but in very small quantities. (less than 1 mg per kg of food).
You would need to eat around 1 kg of broccoli to obtain just 1 mg of NMN!
This is why supplementation has become so popular in recent years. As a supplement, NMN is available in capsule or powder form, with dosages generally varying between 50 and 500 mg per dose.
Its anti-ageing potential and health benefits have attracted a great deal of interest, but what about its safety?
- Increases NAD+ levels for better cell function
- Improves physical endurance and performance
- Helps reduce fatigue and naturally boosts energy levels
- Contributes to cell longevity and overall health
- Laboratory tested for 99.9% purity and GMP and HACCP certified
- Vegetarian capsules with a high concentration of NMN
What scientific research has been carried out into the dangers of NMN?
Scientific studies on the safety of NMN have proliferated in recent years, with rather reassuring results.
A systematic review published by Wen et al. in 2024 (so you could say it's very recent) analysed 10 randomised clinical trials involving 437 participants, demonstrating an overall favourable safety profile.
The most comprehensive study to date was carried out by Yi et al. (2023)including 80 healthy adultsfollowed for 60 days, with progressive doses of 300, 600 and 900 mg per day. This rigorous double-blind study set important standards for assessing the safety of NMN.
Other major research projects have enriched our understanding of the enzyme:
- Okabe et al. (2022): 30 participants for 12 weeks with 250 mg/day
- Pencina et al (2023): test of high doses up to 1000 mg over 14 days
- Yoshino et al. (2021): study on pre-diabetic women with 250 mg/day for 10 weeks
The diversity of the populations studied is remarkable and also quite important to highlight:
- Amateur athletes in the study by Liao et al (2021)
- Older people in the research by Kim et al (2022)
- Middle-aged adults in Huang's study (2022). (overall average age: 58)
Finally, Song et al. recently published (in 2023) an updated review of these clinical trials, highlighting that the average duration of observation was 9.6 weeks. However, as they note, we still lack data on very long-term effects.
But what side effects have been observed in all these studies?
What side effects have actually been observed with nmn?
In all the clinical studies, only 36 participants out of 437 (i.e. 8.2%) reported side effects, and none were classified as serious. Most of these effects were mild and temporary, many were not directly linked to taking NMN.
The most frequently reported side effects of NMN
Common minor effects :
- Mild gastrointestinal disorders (temporary abdominal pain, loose stools)
- Temporary tiredness or joint pain
- Cold-like symptoms
- Slight headaches
BUT DON'T BE AFRAID! What is particularly interesting is that in the study by Okabe et al. occurred with similar frequency in the placebo groupsuggesting thatthey are not necessarily linked to the NMN.
Distinction between NMN-related and non-related effects
The researchers were able to distinguish effects genuinely linked to NMN from those that were not. For example, in the study by Fukamizu et al, some participants reported acne and hypertension, but these symptoms were attributed to other factors after analysis.
An important point to note the only really important precaution concerns the conservation of the product.
If NMN is not kept in a cool place, it risks deteriorating, which would be regrettable for a product of this quality.
It is also reassuring to note that even with high doses (up to 1200 mg per day in some studies)No serious side effects were observed.
Now that we know that MNM is safe, how can we use it optimally to minimise any risk?
How to take NMN safely?
The safe use of NMN is based on two essential factors: compliance with recommended dosages and appropriate storage. Clinical studies have established safe dosages which vary according to the age and weight of the individual.
Recommended doses according to age
Age-based recommendations :
- 30-40 years: 200-400 mg/day
- 40-50 years: 400-600 mg/day
- 50-60 years: 600-800 mg/day
- Over 60s: 800-1200 mg/day
Weight-based alternative: you can calculate your dose by multiplying your weight in kg by 8 mg. (For example, for 70 kg = 560 mg per day)
Finally, you can also use our calculator below to find out your recommended dose, and the number of capsules of our brand that we recommend per day.
How many NMN should I take a day?
Your recommended dose
Populations requiring special precautions
Some people should be extra cautious:
- Pregnant or breast-feeding women (even though no studies have been carried out on these populations, the precautionary principle applies)
- People undergoing treatment for diabetes
- People suffering from kidney or liver failure
Storage and grip
Key points for conservation :
- Refrigerated storage recommended
- Avoid exposure to heat and humidity
- Respect the expiry date
It is recommended that NMN be taken in the morning, preferably with a meal containing a source of fat.
Other questions to ask about the effects of NMN
Can NMN cause headaches?
Although a few cases of headache were reported in the studies, they were rare and generally not directly related to NMN. The incidence was similar in the placebo groups.
Can NMN be taken every day?
Yes, studies show that daily intake is safe.
Does NMN affect sleep?
Are there any long-term risks with NMN?
To date, no long-term risks have been identified in clinical studies. However, the longest study only lasted 12 weeks, which means that we still lack data on very long-term effects. (Studies on animals, which are monitored for longer periods, are reassuring).
Are there any known drug interactions?
To date, no significant drug interactions have been documented. However, it is always prudent to consult your doctor if you are taking other medications.
Should TMG be taken with NMN?
Some experts, such as Dr David Sinclair, recommend taking TMG (trimethylglycine) as a precaution, although research is not yet conclusive as to its necessity.
Perhaps you have other questions about the best use of NMN?
The NMN DIX: safety and quality at the heart of our production
In view of the studies presented and the importance of the quality of the NMN to avoid any side effects, you can see how important the choice of your supplement is.
Our NMN DIX complies with the highest safety standards set out in clinical studies. Our production process rigorously follows conservation and manufacturing recommendations:
- GMP and HACCP certification (guaranteeing strict manufacturing standards)
- Enzyme production for optimum bioavailability
- Systematic laboratory tests for 99.9% purity
- Total absence of heavy metals
- Packaged for optimum conservation
As the studies by Okabe et al. and Yi et al. have shown, the purity and quality of NMN are essential to guarantee its efficacy while minimising the risk of side effects.
Our enzymatic rather than chemical manufacturing process produces a product that is closer to the natural form of NMN, which may explain the lack of adverse effects reported by our users.
The safety of a supplement depends directly on the quality of its manufacture
Scientific publications on NMN safety
- "The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomised, multicentre, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial." (Major study on the safety of NMN at different doses) DOI: 10.1007/s11357-022-00705-1
- "The safety and anti-ageing effects of nicotinamide mononucleotide in human clinical trials: an update" (Full review of safety studies on NMN) DOI: 10.1016/j.advnut.2023.08.008
- "Improved physical performance parameters in patients taking nicotinamide mononucleotide (NMN): A systematic review of randomised controlled trials" (In-depth analysis of safety and effectiveness) DOI: 10.7759/cureus.65961
- "Oral administration of nicotinamide mononucleotide is safe and effectively increases blood levels of nicotinamide adenine dinucleotide in healthy subjects". (Clinical study on the safety of oral administration) DOI: 10.3389/fnut.2022.868640
- "Effect of oral administration of nicotinamide mononucleotide on clinical parameters and nicotinamide metabolite levels in healthy Japanese men". (First clinical study on the safety of NMN) DOI: 10.1507/endocrj.EJ19-0313
- "Effect of taking nicotinamide mononucleotide for 12 weeks on sleep quality, fatigue and physical performance in older Japanese adults". (Study on long-term effects) DOI: 10.3390/nu14040755
