Dr. Huberman on NMN Supplements: What He Takes & Why

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What is NMN?

NMN is a molecule that helps produce NAD+, a coenzyme essential for cellular processes. It has gained attention as a potential supplement for promoting longevity due to naturally declining NAD+ levels as we age.

Understanding NAD+ Supplements

First, some basics: NAD+ levels decline as we age. This much is clear. What’s less clear is whether artificially raising these levels actually does anything beneficial. It’s like assuming that because your car’s gas tank gets emptier over time, constantly overfilling it will somehow make the car run better or last longer.

There are three main ways people try to boost their NAD+ levels:

1. Intravenous NAD+ infusions

2. NMN supplements (nicotinamide mononucleotide)

3. NR supplements (nicotinamide riboside)

Here’s what nobody tells you: We’re making several massive leaps of faith with NAD+ supplementation. Dr. Peter Attia, who has extensively studied this field, breaks it down into five key assumptions:

1. That sirtuins (proteins involved in aging) matter

2. That caloric restriction mechanisms are relevant

3. That what works in yeast will work in humans

4. That we can effectively activate these pathways

5. That increasing NAD+ levels will produce benefits

Each of these assumptions requires a leap of faith. And while taking leaps of faith isn’t necessarily wrong, you should at least know you’re taking them.

The Personal Experience

Let’s talk about what actually happens when you supplement with NAD+. I’ve found the accounts from experts particularly telling. Dr. Attia describes IV NAD+ treatment as feeling like “somebody stepping on your chest with a boot.” Your legs cramp up. You feel nauseous. Everything becomes irritating.

Ironically, many people interpret this discomfort as proof that “it must be working.” This is a dangerous logical fallacy. As Attia colorfully puts it, getting kicked in the groin would feel terrible too – that doesn’t mean it’s therapeutic.

The Reality Check

Despite all this, both Dr. Attia and Dr. Huberman continue to use NAD+ precursors, particularly NMN. Huberman reports faster hair and nail growth, along with increased energy, from 1500mg of sublingual NMN taken in the morning.

But here’s the crucial point: while they observe personal benefits, neither believes it’s extending their lifespan. The effects they’re experiencing are more likely related to healthspan – the quality of life while alive – rather than longevity itself.

The Bottom Line

The NAD+ story perfectly illustrates a common pattern in the health and longevity space: we often act before we fully understand. Sometimes this works out, sometimes it doesn’t. The key is to approach these decisions with eyes wide open, understanding exactly what we know, what we don’t know, and what we’re assuming.

The NAD Paradox: When Animal Studies Don’t Translate

The doses used in mouse studies – where most of our data comes from – are astronomical compared to what humans typically take. We’re talking about 500-1000mg per kilogram. For a 100kg person, that would mean taking enough supplements to drain your bank account daily.

Here’s what we know with certainty: NR can easily cross cell membranes. NMN, with its extra phosphate group, faces more obstacles. This basic biological fact has led many researchers to favor NR as the more efficient NAD precursor.

But here’s the uncomfortable truth: When the Interventions Testing Program (ITP) – the gold standard for testing longevity compounds in mice – evaluated NR at these robust doses, the results were underwhelming. No extension of lifespan. No improvement in healthspan. No meaningful change compared to placebo.

This is particularly striking when you consider what did work in ITP testing:

• Rapamycin showed benefits even when given to elderly mice

• Certain diabetes medications demonstrated longevity benefits

• Specific compounds that regulate blood glucose showed promise

The reality is that many people are spending hundreds or even thousands of dollars on NAD infusions and supplements without clear evidence of benefit. Are they really getting anything beyond expensive urine?

This isn’t to say these compounds are worthless. But it’s a reminder that in the pursuit of longevity, we must let science – not hype or hope – be our guide.

Remember: The most rigorous research often delivers humbling results. And sometimes, the most valuable outcome is learning what doesn’t work.

Making Sense of Supplement Statistics

Consider a notable study on fatty liver disease. With approximately 100 participants split into three groups, researchers set out to test if NR could reduce liver fat. The threshold for fatty liver disease starts at 5% hepatic fat. Despite high hopes, the initial results were disappointing – no significant differences were found between the groups in liver fat reduction, body weight, inflammatory markers, or blood glucose levels.

Only when researchers dove into a subset of the data did they find anything noteworthy: participants with liver fat below 27% showed some improvement with a lower dose. But here’s the catch – even this “improvement” only reduced liver fat from 20% to 15%, still three times higher than the healthy threshold.

Another study examined NMN’s effect on glucose control. While researchers found a statistically significant improvement in glucose disposal with insulin, the real-world impact was minimal – especially for the pre-diabetic participants who needed it most.

This brings us to a crucial point: we must stop conflating statistical significance with clinical significance. Think of it like this: if a blood pressure medication drops your reading from 160/100 to 157/97, it might be statistically significant, but it won’t meaningfully impact your health.

The lesson? Before jumping on the latest supplement trend, we need to look beyond the headlines and ask not just “Does it work?” but “Does it work enough to matter?”

The Real Science Behind Living Longer

The most compelling evidence for NAD+ supplements comes from an unexpected place: skin cancer prevention. One notable study showed a 60-80% reduction in basal cell and squamous cell carcinomas. While these aren’t the deadly melanomas that keep dermatologists up at night, they’re incredibly common and can require serious surgical intervention.

This finding becomes even more interesting when we consider that skin tissue shows the most significant reduction in NAD levels as we age. It’s a connection that can’t be ignored.

What about all the other claimed benefits? Most fall into what experts call “goofy studies” – research that cherry-picks data to find minor improvements in things like cholesterol levels or walking tests. The changes were statistically significant but clinically meaningless.

The Key Takeaway: If you’re at higher risk for skin cancer – whether due to your skin type, occupation, or lifestyle – NAD precursors might be worth considering. For everyone else? The jury’s still out on meaningful benefits.

Remember: The best solution isn’t always the newest supplement on the market. Sometimes, the answer lies in understanding what specific problems we’re trying to solve, rather than chasing the latest longevity trend.

NAD+ Marketing vs Reality

While supplements like NR and NMN can increase NAD+ levels in blood and liver, there’s no clear evidence this translates to meaningful benefits in human longevity.

Consider this: People are spending upwards of $750-1000 for NAD+ infusions, sitting for hours while the treatment drips into their veins. Yet as both doctors point out, those same two hours would likely yield far greater health benefits if spent exercising. A simple hour of resistance training followed by a walk and a good meal would cost nothing and provide proven benefits.

Here’s what we know for certain:

• Both NR and NMN can increase NAD+ levels

• The liver appears to be the primary site of uptake

• There’s no convincing evidence these supplements extend lifespan

• The benefits for healthspan remain unclear

The harsh reality is that we’re dealing with a field where marketing often outpaces science. While these supplements might not be harmful, they represent a perfect example of how we often reach for complex (and expensive) solutions when simpler ones are staring us in the face.

The next time you’re tempted by promises of longevity in a bottle, remember: the most proven path to a longer, healthier life might just be a barbell and a pair of running shoes.

Longevity Myths and What Actually Works

Let’s talk about resveratrol, once heralded as the miracle supplement that would extend our lives. Despite the initial excitement and marketing hype, the evidence for its life-extending properties has largely been debunked. While it may offer some health benefits, it’s not the fountain of youth we hoped for.

Then there’s the NAD pathway – another trendy area in longevity research. NAD is crucial for cellular energy, and its levels decline as we age. This has led to a surge in popularity for supplements like NR and NMN, and even direct NAD infusions. While these supplements might offer benefits for energy and vitality (I personally take them and notice improved energy levels), there’s still no concrete evidence they extend lifespan.

The same goes for drugs like metformin and rapamycin. Despite promising research, we’re still far from conclusive evidence about their effects on human longevity.

Here’s what we do know works:

1. Quality sleep every night

2. Regular exercise (both cardio and strength training)

3. Proper nutrition

4. Strong social connections

5. Stress management

6. Regular exposure to morning sunlight

These fundamentals aren’t sexy. They don’t come in a bottle. They require consistent effort and discipline. But they work.

The hard truth is this: No supplement or drug currently available can compete with the longevity benefits of basic health practices. A daily walk in the sunshine will do more for your lifespan than any pill.

The next time you’re tempted by the latest longevity supplement, remember this: The best investment in your longevity isn’t in your wallet – it’s in your daily habits.

This isn’t to say supplements are useless. They can play a supportive role when used correctly. But they should supplement – not replace – the fundamentals.

The path to a longer life isn’t found in a breakthrough pill or miracle supplement. It’s found in the small, daily choices we make. In getting enough sleep. In moving our bodies. In nurturing relationships that matter.

That’s the real secret to longevity. And unlike the latest supplement, it’s free.

FAQ About Dr. Huberman’s Stance on NMN

Q: Does Dr. Huberman take NMN supplements?
A: No, Dr. Huberman currently does not take NMN supplements regularly.

Q: What is Dr. Huberman’s view on NMN supplementation?
A: While he acknowledges NMN’s potential benefits, he advocates for a cautious, evidence-based approach due to limited human studies.

Q: What does the current research say about NMN?
A: Animal studies show promising results, but human studies are still limited. More long-term research is needed to fully understand its effects in humans.

Q: What supplements does Dr. Huberman recommend instead?
A: He recommends supplements with stronger scientific backing, including creatine monohydrate for cognitive function and magnesium for sleep quality.

Q: How important are lifestyle factors compared to supplements?
A: Dr. Huberman emphasizes that supplements should not replace a healthy lifestyle, stressing the importance of proper nutrition, regular exercise, quality sleep, and stress management.

Q: Might Dr. Huberman’s stance on NMN change in the future?
A: Yes, he remains open to updating his recommendations as more scientific evidence becomes available.

Q: What should someone consider before taking NMN or other supplements?
A: Dr. Huberman advises:

• Consulting with healthcare professionals

• Thoroughly researching potential benefits and risks

• Taking an evidence-based approach to supplementation

Q: Where can I learn more about Dr. Huberman’s supplement recommendations?
A: You can follow his podcast and official channels for comprehensive information about his recommended supplement stack and updates on longevity research.