Dietary sources of NMN
NMN occurs naturally in some foods. Dietary sources include fruits, vegetables, and milk. [1]
List of NMN in natural foods
Specific dietary sources of NMN include vegetables like edamame (immature soybeans), broccoli, cucumber, and cabbage. These vegetables have 0.25-1.88 mg of NMN per 100g.2 Fruits containing NMN include avocados and tomatoes with 0.26-1.60 mg/100 g. Meats contain low levels of NMN with raw beef and shrimp having 0.06-0.42 mg/100g. Human red blood cells contain ~50mg of NMN total.[2] Thus, an individual would need to consume quite a bit of NMN-containing food to get physiologically relevant amounts of NMN.
| Source | mg/100g-Food |
|---|---|
| Edamame | 1.18 |
| Broccoli | 0.69 |
| Cucumber seed | 0.56 |
| Cucumber peel | 0.65 |
| Cabbage | 0.90 |
| Avocado | 0.98 |
| Tomato | 0.28 |
| Mushroom | 0.51 |
| Beef (raw) | 0.24 |
| Shrimp | 0.22 |
Consumption of NMN
It remains unclear whether consuming NMN through food sources can meaningfully influence NAD+ levels.3 The majority of NMN food sources contain less than one milligram per kilogram of food.[3] At the same time, hundreds of milligrams of NMN per dose are required to raise NAD+ in humans
NMN Supplementation
A possible method to obtain sufficient NMN for raising NAD+ levels in the body is oral supplementation. Clinical studies supplementing NMN in humans are underway. They will help determine whether NMN confers the same benefits in humans as in animals such as mice. Regarding safety of NMN, an NMN clinical trial finds supplementation with up to 500 mg safe in healthy men
NMN supplementation raises levels of NAD+ and protects against age-related diseases in animals. Scientists have used mice primarily for these studies. In these animals, raising NAD+ levels with NMN supplementation protects against the animal models of age-related diseases, including Alzheimer’s disease, liver disease, heart disease, bone impairments, and muscle impairments. Moreover, a study reveals anti-aging effects, along with improved metabolism and energy reserves in mice supplemented with NMN through their water.[4]
References
- ↑ 3. Lindsay E. Wu, David A. Sinclair. The elusive NMN transporter is found. Nature Metabolism, 2019; DOI: https://doi.org/10.1038/s42255-018-0015-6.
- ↑ Kathryn F. Mills, Shohei Yoshida, Liana R. Stein, Alessia Grozio, Shunsuke Kubota, Yo Sasaki, Philip Redpath, Marie E. Migaud, Rajendra S. Apte, Koji Uchida, Jun Yoshino, Shin-ichiro Imai. Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell Metab, 2016; DOI: 10.1016/j.cmet.2016.09.013.
- ↑ Kathryn F. Mills, Shohei Yoshida, Liana R. Stein, Alessia Grozio, Shunsuke Kubota, Yo Sasaki, Philip Redpath, Marie E. Migaud, Rajendra S. Apte, Koji Uchida, Jun Yoshino, Shin-ichiro Imai. Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell Metab, 2016; DOI: 10.1016/j.cmet.2016.09.013.
- ↑ Kathryn F. Mills, Shohei Yoshida, Liana R. Stein, Alessia Grozio, Shunsuke Kubota, Yo Sasaki, Philip Redpath, Marie E. Migaud, Rajendra S. Apte, Koji Uchida, Jun Yoshino, Shin-ichiro Imai. Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell Metab, 2016; DOI: 10.1016/j.cmet.2016.09.013.
