I started taking NMN after reading the work of Professor David Sinclair, the Harvard geneticist and longevity scientist who has been one of the most vocal advocates for NMN supplementation. His research into NAD+ and ageing is genuinely fascinating — and compelling enough that I decided to try it myself. I'm so glad I did. I feel amazing. My energy is noticeably better, and I can genuinely see a difference in my skin — it looks more hydrated and plumped in a way I haven't seen in years. It's now a non-negotiable part of my daily routine.
If you've been exploring the world of longevity and healthy ageing, you've likely come across NMN — nicotinamide mononucleotide. Once confined to research laboratories, NMN has moved firmly into the mainstream wellness conversation, and for good reason. Here's what the science says, what the benefits may be, and how to choose a quality supplement.
What Is NMN?
NMN is a naturally occurring molecule found in small amounts in foods such as edamame, broccoli, avocado, and cucumber. It is a direct precursor to NAD+ (nicotinamide adenine dinucleotide) — a coenzyme found in every cell of the body that plays a central role in energy metabolism, DNA repair, and cellular resilience.
The challenge is that NAD+ levels decline significantly with age — by as much as 50% between the ages of 40 and 60. This decline is associated with reduced energy, slower cellular repair, and many of the hallmarks of ageing. NMN supplementation is designed to help restore and maintain healthy NAD+ levels.
What Does the Research Say?
Professor David Sinclair at Harvard Medical School has been one of the leading voices in NMN research, and his work on the role of NAD+ in ageing has helped bring this molecule to mainstream attention. His book Lifespan is well worth reading if you want to go deeper into the science. Sinclair himself takes NMN daily — which, coming from one of the world's foremost longevity researchers, says a great deal.
More broadly, research into NMN is still emerging but early findings are promising. Studies in animal models have shown improvements in energy metabolism, muscle function, cognitive performance, and insulin sensitivity. Human clinical trials are now underway, with early results suggesting that NMN supplementation can effectively raise NAD+ levels in the blood.
A 2021 study published in Science found that NMN supplementation improved muscle insulin sensitivity and physical performance in older adults. Other research has pointed to potential benefits for cardiovascular health and metabolic function.
It's worth noting that while the science is encouraging, NMN is not a magic bullet. It works best as part of a broader commitment to healthy living — good nutrition, regular movement, quality sleep, and stress management.
NMN & Resveratrol: A Powerful Longevity Combination
NMN works particularly well alongside resveratrol. Resveratrol activates sirtuins — the longevity genes that regulate DNA repair, inflammation, and cellular resilience — but sirtuins require NAD+ to function. NMN provides that NAD+, making the two supplements genuinely synergistic. Professor Sinclair takes both, and so do I — every morning for over a year. Read more in my article Resveratrol: The Longevity Antioxidant I Take Every Day.
Potential Benefits of NMN
Based on current research, NMN supplementation may support:
- Energy and vitality — by supporting mitochondrial function and cellular energy production
- Healthy ageing — through NAD+-dependent DNA repair mechanisms
- Skin health — NAD+ supports cellular renewal and hydration at a deep level; I've noticed this personally
- Cognitive clarity — early research suggests neuroprotective effects
- Metabolic health — including improved insulin sensitivity and blood sugar regulation
- Cardiovascular function — by supporting healthy blood vessel function
- Muscle strength and recovery — particularly relevant for active adults over 40
How to Choose a Quality NMN Supplement
Not all NMN supplements are created equal. Here's what to look for:
- Dosage — most clinical studies have used doses between 250mg and 500mg per day; be cautious of products with very low doses
- Bioavailability — sublingual (under the tongue) or liposomal forms may offer improved absorption compared to standard capsules
- No unnecessary fillers — a clean ingredient list is a good sign of a quality product
- Third-party tested — look for brands that can evidence purity and potency
Who Might Benefit Most?
NMN is particularly relevant for adults over 40 who are noticing the early signs of declining energy, slower recovery, or reduced mental sharpness. It is also of interest to those navigating perimenopause and menopause, as hormonal changes during this period can compound the effects of declining NAD+ levels.
As always, if you are pregnant, breastfeeding, or taking medication, consult your healthcare provider before starting any new supplement.
My NMN Supplement — Pure, Potent & Tested
After researching the market thoroughly, I formulated my own NMN — and it's one I'm genuinely proud of. Susie WHO Pure NMN contains high-purity, stabilised NMN with no unnecessary fillers, in a beautiful Miron glass jar that protects the integrity of the powder. I take it every day, and the difference in my energy and skin has been remarkable.
