Resveratrol, nicotinamide mononucleotide (NMN), and nicotinamide riboside (NR) are often marketed as longevity and anti-aging supplements. But do they actually work?
The short answer is that we don’t really know yet. The research is promising, but so far it’s hard to tell whether resveratrol, NMN, and NR will actually extend human lifespans.Â
How NR and NMN Work
NR, or niacin, is a form of vitamin B3. NMN is a molecule that your body naturally produces, but the levels decline over time. Your body converts both NMN and NR into another molecule known as nicotinamide adenine dinucleotide (NAD).Â
Research links low NAD levels to aging and chronic illness, but raising NAD levels may promote healthy aging, increase longevity, protect brain cells, and lower the risk of heart disease and cancer. You can’t easily supplement with NAD directly, so taking NR and/or NMN is a good way to help raise your NAD levels.Â
How Resveratrol Works
Resveratrol is a compound found in certain plants, including grapes, berries, and peanuts. It acts like an antioxidant. You may have heard about it from studies looking at potential benefits for drinking red wine. Animal studies on this compound show that it may lower blood pressure, decrease cholesterol levels, extend lifespan, help manage diabetes, ease joint pain, and fight cancer.
The problem is, resveratrol has low oral bioavailability, and human studies are not yet showing the same positive effects as the animal studies. There are also indications that resveratrol may interact negatively with certain medications. We just don’t know yet if taking supplements will do any good or how much resveratrol to take.
The Bottom Line
NR, NMN, and resveratrol have very few known side effects. If you’re a healthy person and are not on any medications, there probably aren’t any downsides to trying these supplements. However, as with all supplements, talk with a health care professional before taking NR, NMN, or resveratrol to make sure they will be safe for your unique situation and needs.
Also, keep in mind that research so far has mostly shown anti-aging and other positive effects in animal studies rather than in human trials. We’re just not sure yet if these supplements are really effective or what dose to take them at. At this point, the best advice for staying healthy as you age is still to exercise regularly, eat healthy, and get a good night’s sleep.Â