I'd love to reverse signs of aging, how about you! Though it’s not yet possible to reverse or stop the aging process, knowing what foods contain NMN naturally then eating them may help slow things down.
Nicotinamide mononucleotide (NMN), is banned in the USA by the FDA as it can cause liver and stomach side effects. It is found in some countries as a dietary suppliments and it is found in natural foods. NMN is gaining interest for reducing oxidative stress and in the longevity movement with its close connection to what’s been dubbed the “age-reversing drug” on social media -NAD+. Can eating foods naturally rich in NMN help you age better?
Discover NMN, its benefits, and supplements that can elevate your levels by visiting
Healthnews.
What is NMN and why is it important?
Nicotinamide mononucleotide (NMN) is a molecule and precursor for nicotinamide
adenine dinucleotide (NAD+). Cells quickly convert NMN into NAD+ in a two-step
process.
NAD+ is a coenzyme involved in many important functions. It helps make energy, repairs DNA, supports cell function, and acts as a cell messenger. NAD+ levels decrease as you get older. Scientists believe lower NAD+ production is a major player in the aging process.
Early research shows that supplementing with NMN increases NAD+ production. But it’s not clear if NMN supplements are the key to longevity.
Foods that contain NMN
Research looking into the health benefits of NMN supplements is in the early stages. It’s also being looked at as a potential drug and the FDA was restricting the sale of NMN supplements. That restriction ended in October 2024.
If you’re looking for a natural way to boost NMN intake, add healthy foods like avocados, broccoli, and edamame to your diet. While healthy foods are the best choice for health and longevity, the amount of NMN in food is minimal compared to supplements.
Food sources of NMN and the amounts per 100 gram serving:
- Avocados: 0.36-1.6 milligrams
- Tomatoes: 0.26-0.30 milligrams
- Edamame: 0.47-1.88 milligrams
- Broccoli: 0.25-1.12 milligrams
- Cucumbers: 0.6 milligrams
- Shrimp: 0.22 milligrams
- Lean Beef: 0.06-0.42 milligrams
Very few studies have measured NMN content in food. The best food source of NMN is
unknown.
Can you get NMN from foods alone?
The amount of NMN needed to boost NAD+ production is under investigation and there’s no official best dose.
Human studies use NMN supplements with doses ranging from 100 to 1,200 milligrams a day. With 1.6 milligrams in half of an avocado, you may have a hard time getting a significant amount of NMN from food alone.
NMN supplements may seem like a better choice for supporting NAD+ production for
longevity and anti-aging. Talk to your doctor before investing in an anti-aging supplement for personalized guidance.
How to boost your NMN levels naturally
Including NMN foods in your daily diet is a good place to start for healthy aging. Many of the foods listed above are rich in many health-promoting nutrients that you can’t put in a bottle.
Boost your NMN levels naturally by:
- Smearing avocado on toast - learn more about this tasty avocado fruit
- Adding avocados to your smoothies - add it to this Green Smoothie Recipe
- Snacking on cucumbers and edamame - delicious in Feta Cucumber Bites and toss in some edamame into a Cucumber Salad
- Making cucumber and tomato salad for lunch - our favorite way to eat it is a Cucumber Tomato Salad
- Roasting broccoli for dinner - try broccoli in this mouthwatering Broccoli Potato Soup
- Using lean beef or shrimp for protein - try these Baked Turkey Meatballs, Chilean Seabass, Shrimp Ceviche, and Italian Turkey Burgers
Since there’s not a lot of information about NMN content in different foods, eating a
balanced diet that includes foods like fruits, vegetables, whole grains, soy products, and lean proteins is best for health and aging.
A healthy lifestyle that includes regular exercise, enough sleep, and stress management
also helps you age better and boost NAD+ levels. Inactivity, overeating, and too much fat and sugar decreases NAD+ production.
Meal timing with intermittent fasting, eating during set periods of time, may also improve NAD+ levels. Try not to limit your eating window too much. Not getting enough calories stresses the body.
Research also shows that eating during the day helps balance the body’s biological clock — circadian rhythm, enhancing NAD+ levels.
The best NMN supplements and what to look for
Always talk with your doctor about and before having suppliments. NMN supplements have higher amounts of the anti-aging precursor than food. This makes them an attractive choice for longevity.
Dietary supplements aren’t tested by the FDA before they reach customers. Consumers
need to do their own research to make sure the supplement they buy is safe and
effective.
The supplements of NMN come from reputable brands with third-party testing. The
independent lab test checks to make sure the supplement contains the ingredients in the amounts listed and nothing else.
Researchers haven’t settled on the best NMN supplement dose. Studies with doses as
high as 1,200 milligrams a day didn’t cause side effects. But more isn’t always better.
Some research suggests that taking 600 milligrams of NMN a day increases NAD+ levels better than higher doses.
Talk to your doctor about NMN supplements before investing in a product. They can
provide guidance on the best dose and brand that supports your health and goals.
NMN supplements come in capsules, powders, and sprays. Some supplement makers
claim that their product absorbs better than others. But there’s not enough evidence to
support such claims.
The right NMN supplement is the one that’s easy to take and fits your budget.
NMN boosts production of NAD+ and may slow aging and improve overall health.
Including NMN-rich foods in a balanced diet is a good way to naturally increase intake to support healthy aging. Exercise, sleep, and stress management help too.
Talk to your doctor about NMN and how it can support your health goals. They can also provide guidance on NMN supplements and what brands and dose make the best fit for you.
FAQs
You can get NMN from a vegan diet. Fruits, vegetables, and soy foods, including
avocados, broccoli, and edamame, are good sources of NMN and suitable for a vegan diet.
There’s no set dose for NMN. Studies use doses ranging from 100 to 1,200 milligrams a day. Foods rich in NMN contain about 1 milligram or less per 100 gram serving. Talk to your doctor about how much NMN you need to achieve your goals.
More studies are needed to determine if NMN supplements are safe for long-term use. Animal studies show that NMN supplements are safe to take for up to 12 months. But results from animal studies may not apply to people.
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This article is for recreational purposes only and the information is based off research. As always, consult with a health care professional before starting any dietary programs.
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