No studies have found nicotinamide mononucleotide (NMN) consumption leads to side effects of insomnia. Yet, if you are new to the marketed dietary supplement, you might’ve seen bits on Reddit or other social media sites with individuals highlighting their newfound inability to sleep after taking NMN. Is there a connection between NMN supplements and trouble sleeping?
Could NMN actually help insomnia?
NAD+ is a compound that decreases as we age, with possible associations of cognitive decline, cancer, metabolic disease, sarcopenia and frailty. With NMN proving to be a precursor of NAD+, could it possibly help those suffering from insomnia as well?
No large-scale human studies exist, but a Chinese research study in Dec. 2021 probed the effects of NMN and NMN-rich product (NMNP) intervention on p-chlorophenyl alanine (PCPA)-induced sleep disorders on five to six-week old mice.
Their conclusion found NMN and NMNP treatment assisted PCPA-induced sleep disorders through the regulation of oxidative stress, SIRT1 pathway, 5-HTergic, GABAergic and immune systems, although the researchers stated that most of the tested targets were not significantly reversed.
NMN is a naturally occurring molecule in all life forms. It is the direct precursor to nicotinamide adenine dinucleotide (NAD+), used by numerous proteins in the body to repair damaged DNA. Mitochondria, known as the powerhouses of the cell, generate chemical energy that our bodies use which requires NAD+.
NMN and NAD+ levels tend to decline with age. This decrease may play a role in some age-related changes in health. Thus, scientists are currently researching the potential benefits of NMN supplementation.
Alertness increases with higher NAD+ levels. If NMN users don’t compensate for their increased energy levels with higher levels of physical or mental activity, the likelihood of insomnia may rise.
Some NMN manufacturers recommend taking a magnesium supplement one to two hours prior to sleep for new NMN users struggling to adjust to the increase in energy levels. Magnesium is a crucial nutrient for the body, regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Studies in older adults have shown that magnesium supplementation can modestly increase total sleep time by about 16 more minutes than placebo.
A small study of 46 older adults found that magnesium users scored higher in sleep efficiency, sleep time and sleep onset latency, and early morning awakening, compared to placebo.
It should be noted, however, that the people in these studies were not taking NMN supplements. So, it isn’t known if adding NMN would change the outcomes.
Another study from the University of Tsukuba observed the effects of NMN on sleep quality, fatigue, and physical performance in Japanese adults over the age of 65. The study included four groups split randomly, with the participants receiving 250 mg/day in the evening showing superior results in muscle responsiveness tests. Those consuming NMN in the evening also found their sleep quality increased.
It must be noted that these NMN studies were conducted in older adults who have decreased NAD+ levels. Studies have not evaluated large quantities of NMN dosage in younger adults, therefore leaving those effects unknown.
Current research surrounding side effects of NMN are scarce. Some NAD+ supplements such as nicotinamide riboside (NR) have led to side effects such as nausea, bloating, and skin problems including perspiration and itching.
No side effects have been discovered amongst NMN consumers. Studies have shown dosages ranging from 100 mg/day to 500 mg/day to be safe for human consumption with no known negative effects.
Long-term human studies of NMN supplementation are currently lacking, but a 12-month mice study found no serious side effects to the mice. More research is needed to say whether the supplement could be vital to fighting the aging process.
