NMN (nicotinamide mononucleotide) is one of the most talked-about supplements in the anti-aging world. You may have heard that NAD⁺ (nicotinamide adenine dinucleotide) or NMN is the supplement to take if you want to slow aging.
Hogwash.
Liar on fire.
It’s time to wake up and look at the biological truth.
Just because a celebrity, influencer, or even a respected scientist says something does not make it true. When it comes to health, discernment and critical thinking matter more than popularity. Blindly repeating talking points without understanding the biology behind them is how misinformation spreads.
One of the most common claims is that taking one gram of NMN can “double NAD⁺ levels in the bloodstream.”
That statement may sound impressive, but it misses the most important point.
The real benefit of NAD⁺ (nicotinamide adenine dinucleotide) is not in the blood; it is inside your cells, especially inside mitochondria, where energy is made, and inside the nucleus, where DNA (deoxyribonucleic acid) repair happens [1][2].
And this is where the conversation needs to get more honest.
I’m genuinely tired of hearing uninformed people talk about “anti-aging” as if it comes in a capsule. No disrespect intended, but if you look around, it doesn’t exactly look like what many people rave about is working.
And for the few people who do appear younger than most at their age, let’s ask a more realistic question. Could it be that they don’t drink much alcohol, eat responsibly, exercise regularly, and have taken care of their health for decades?
Those habits matter far more than any single supplement ever will.
Ignorance is not bliss when it comes to health, but marketing clearly works. Big claims sell products, even when the biology behind those claims is incomplete, misunderstood, or selectively presented.
So, here’s a suggestion.
Read this article. Print it out. And if someone insists NMN is the anti-aging solution, have them read this article in front of you. Then, while trusting the biology and the peer-reviewed references included here, enjoy watching them squirm.
Before diving deeper, readers who want background on NAD⁺ biology and supplementation may find it helpful to read:
Before You Believe the Hype About NAD⁺ Supplements, Read This [14].
What NMN Is (In Simple Terms)
NMN (nicotinamide mononucleotide) is a natural molecule your body already makes. It helps your body produce NAD⁺ (nicotinamide adenine dinucleotide), a compound every cell needs to survive and function.
NAD⁺ plays a role in:
-
- Making energy as ATP (adenosine triphosphate)
- Repairing damaged DNA (deoxyribonucleic acid)
- Managing stress inside cells
- Supporting healthy metabolism [1][2]
As people age, NAD⁺ levels often drop. This decline has been linked to lower energy levels, increased inflammation, and poorer metabolic health [3][4].
Where NAD⁺ Matters Most
This is where most NMN conversations go wrong.
NAD⁺ in the Blood
Some studies show NMN can raise NAD⁺ levels in the bloodstream [8]. Blood tests are easy to run, so these numbers are often highlighted.
But blood is not where NAD⁺ does its real work.
NAD⁺ Inside Cells
NAD⁺ matters inside cells, especially:
-
- Mitochondria, where ATP (adenosine triphosphate) is produced
- The nucleus, where DNA (deoxyribonucleic acid) is repaired
- Inside the cell, where metabolism is regulated [1][2]
Raising NAD⁺ in the blood is like putting gas in a container.
Raising NAD⁺ inside cells is like putting gas in the engine.
Only one helps you move forward.
Why “Doubling NAD⁺ in Blood” Is a Weak and Misleading Claim
Saying NMN “doubles NAD⁺” sounds powerful, but it does not explain where that NAD⁺ ends up.
Several biological bottlenecks limit whether NMN improves cellular NAD⁺:
-
- Not all tissues absorb NMN equally [2]
- Chronic inflammation accelerates NAD⁺ depletion through enzymes such as CD38 and poly (ADP-ribose) polymerases (PARPs) [3][15]
- Damaged mitochondria consume NAD⁺ faster than it can be replaced [1]
- Insulin resistance and metabolic dysfunction impair the NAD⁺ salvage pathway and increase NAD⁺ consumption [6][16]
Because of this, blood NAD⁺ levels can rise while cellular NAD⁺ barely changes.
What About IV NAD⁺ and Taking NMN at the Same Time?
Some people now receive NAD⁺ intravenously (intravenous, or IV), sometimes while also taking NMN orally.
Even when NAD⁺ is delivered directly into the bloodstream, it still must:
-
- Enter cells
- Reach mitochondria and the nucleus
- Avoid rapid breakdown from inflammation and stress
IV NAD⁺ can temporarily raise circulating levels, but there is limited evidence it leads to sustained increases in cellular or mitochondrial NAD⁺, where meaningful benefits occur [1][2].
More aggressive does not mean more effective.
Often, it just means more expensive.
What About the People Who Swear They Feel Better? (Anecdotal Evidence)
Many people swear they feel better after taking NMN. Some say:
-
- “I feel so much better.”
- “I look younger.”
- “I have more energy.”
I’ve even heard someone say publicly,
“Getting my weekly NAD treatments is the best thing I’ve ever done for my health.”
These experiences are real to the people having them. But anecdotes are not the same as proof.
People may feel better because of:
-
- The placebo effect
- Improved motivation to eat better or exercise
- Short-term metabolic stimulation
- Psychological reinforcement
Feeling better does not automatically mean aging is being slowed or reversed.
Anecdotes describe experience.
Science explains cause, mechanism, and durability.
What Human Studies Actually Show
Human research on NMN is still limited, but several things are clear:
-
- NMN appears safe in the short term [8]
- NMN can raise circulating NAD⁺ levels [8]
- Some small studies show mild metabolic or performance benefits
What studies do not show:
-
- Proven anti-aging effects in humans
- Lifespan extension
- Consistent, long-term functional improvements
Most dramatic results come from animal studies [5][6][11].
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Why Animal Studies Do Not Prove Anti-Aging in Humans
Animal studies use:
-
- Higher doses
- Controlled genetics
- Short life spans
They cannot replicate decades of human lifestyle, stress, and disease.
Animal data shows possibility, not proof.
Why NAD⁺ Keeps Dropping Even with Supplements
NAD⁺ is constantly consumed.
It drops faster in people with:
-
- Chronic inflammation [3][4][15]
- Insulin resistance [6][16]
- High oxidative stress
- Poor mitochondrial health [1]
Supplements alone cannot fix these problems.
Regulatory Reality Check
The U.S. Food and Drug Administration (FDA) has raised concerns about NMN’s classification as a dietary supplement, given its investigation as a drug [12].
Mainstream coverage often repeats blood-based NAD⁺ claims without explaining cellular biology, which adds to public confusion [13].
What Can Be Said Honestly
-
- NMN is real and biologically active [2]
- NMN can raise blood NAD⁺ [8]
- NMN appears safe short term [8]
- There is no strong evidence that NMN slows aging in humans
- Cellular NAD⁺ matters far more than blood NAD⁺ [1][2]
Conclusion: Less Hype, More Reality
NMN is not fake science, but it is oversold.
Aging is not reversed by a blood number.
It is shaped by inflammation, metabolism, and cellular energy.
Until studies show sustained increases in cellular NAD⁺ with real outcomes, NMN remains interesting, but unproven.
Want to Go Deeper or Ask Questions?
If this article challenged what you thought you knew, that’s a good thing.
📧 Email your questions to:
robert@dietfreelife.com
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References
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- Cantó, C., Menzies, K. J., & Auwerx, J. (2015). NAD⁺ metabolism and the control of energy homeostasis. Cell Metabolism, 22(1), 31–53.
- Yoshino, J., Baur, J. A., & Imai, S. I. (2018). NAD⁺ intermediates and NMN biology. Cell Metabolism, 27(3), 513–528.
- Liu, L., et al. (2018). NAD synthesis and breakdown fluxes. Cell Metabolism, 27(5), 1067–1080.e5.
- Braidy, N., et al. (2011). Age-related decline in NAD⁺ metabolism. PLoS ONE, 6(4), e19194.
- Mills, K. F., et al. (2016). NMN and age-associated decline in mice. Cell Metabolism, 24(6), 795–806.
- Yoshino, J., et al. (2011). NMN improves insulin sensitivity in mice. Cell Metabolism, 14(4), 528–536.
- Poddar, S. K., et al. (2019). Therapeutic applications of NMN. Biomolecules, 9(1), 34.
- Irie, J., et al. (2020). Oral NMN in healthy men. Endocrine Journal, 67(2), 153–160.
- Elhassan, Y. S., et al. (2019). NAD⁺ metabolism in human muscle. Cell Reports, 28(7), 1717–1728.e6.
- Conze, D., et al. (2019). Safety of NAD⁺ precursor supplementation. Scientific Reports, 9, 9772.
- Zhang, H., et al. (2016). NAD⁺ repletion and lifespan in mice. Science, 352(6292), 1436–1443.
- S. Food and Drug Administration. (2022). FDA response regarding NMN status.
- Forbes Health. (2023). Nicotinamide mononucleotide: Benefits, risks, and research.
- Ferguson, R. (n.d.). Before you believe the hype about NAD⁺ supplements, read this. Diet Free Life.
- Camacho-Pereira, J., et al. (2016). CD38 dictates age-related NAD⁺ decline and mitochondrial dysfunction. Cell Metabolism, 23(6), 1127–1139.
- Ryu, D., et al. (2018). NAD⁺ repletion improves metabolic health and insulin sensitivity. Cell Metabolism, 28(1), 1–13.
________
Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, Omega Balancing Coach™, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.
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