Deep Dive: Dr Andrew Huberman’s Perspective and the Latest Science Behind NMN (2025)
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Time to read 10 min
ARTICLE SUMMARY: Dr Andrew Huberman shares his personal approach to using NMN, highlighting its role in supporting daily energy. Emerging human trials suggest NMN may benefit metabolism, performance, and NAD⁺ levels for longevity. Discover how NMN fits into his routine and what the latest global research reveals.
What is NMN?
Nicotinamide Mononucleotide (NMN) is a molecule naturally found in the body and involved in the production of NAD+ (Nicotinamide Adenine Dinucleotide), which is essential for energy metabolism and cellular health. As we age, our NAD+ levels decline. Some researchers believe boosting NAD+ can slow the ageing process. NMN is considered a precursor to NAD+, meaning it helps increase NAD+ production. [1]
Interest in NMN (Nicotinamide Mononucleotide) has skyrocketed in recent years. From Silicon Valley to wellness clinics across London and Singapore, it’s being touted as a powerful anti-ageing supplement. But what does the science actually say? And is NMN worth taking?
So should you be taking NMN? If you’re looking for a boost in energy, NMN may help — at least based on Dr Andrew Huberman's personal experience.[2]
Let’s unpack the facts, direct from neuroscientist and Stanford professor, Dr Andrew Huberman, who shared his detailed take on NMN in an episode of the Huberman Lab podcast.
Table of contents
How and Why Does Dr Andrew Huberman Take NMN? What is Dr Andrew Huberman's NMN Protocol? NMN: The Cautious View… And the Growing Human Data That Argues for It What Should I Know About NMN? The Evolving Landscape of NMN today NMN Today: Promising Proof, Not Just Promise ❓ Frequently Asked Questions (FAQ)
Quick Comparison Table
Here's an at-a-glance view of Dr Andrew Huberman’s thoughts on NMN and the latest science on NMN:
Claim |
Dr Huberman’s Perspective [2]
|
Latest NMN Research |
|---|---|---|
Safety |
He has experienced no side effects at his dosage. |
Safe up to 1250 mg, no serious adverse events. [3]
|
Boosting NAD⁺ |
Accepts NAD⁺ increase, but notes human outcomes vary. More research is needed. |
Raises NAD⁺ significantly.[1]
|
Enhancing performance |
Emphasises gains are subjective. It's part of his personal toolkit, not a guarantee. |
Improved aerobic capacity in athletes and insulin sensitivity in women. [7]
|
Anti-ageing effects |
Undecided. Long-term, controlled studies are needed before recommending NMN for lifespan. |
Early data on muscle strength, telomere length and DNA repair. [1]
|
Regulatory status |
Reminds users that legality varies from country to country. Purity may differ between providers. |
Still available in some regions worldwide. Clinical trials are ongoing. |
How and Why Does Dr Andrew Huberman Take NMN?
Photo from ArmChairPodcast
Dr Andrew Huberman offers a thoughtful perspective on NMN supplementation. While he does not take NMN with the intention of extending lifespan, noting that robust human data is still emerging, he remains open to future findings. Animal studies have shown promise, but he encourages a cautious and evidence-based approach when evaluating longevity claims.
That said, NMN holds a valued place in Dr Huberman’s personal routine. He takes it daily—not for anti-ageing, but for its consistent and noticeable impact on mental and physical energy. For him, NMN supports sustained focus and performance throughout the day, making it a key part of his supplement stack. [2]
What is Dr Andrew Huberman's NMN Protocol?
- Dosage : 1000 to 2000 mg daily
- Form : Sublingual powder (placed under the tongue)
- Timing : Within 1–2 hours of waking, 30–120 minutes before the first meal
The Result?
According to Dr Andrew Huberman: “[NMN] gives me sustained mental and physical energy throughout the day”.
When Dr Huberman skips NMN for a few days, he reports feeling slightly less energetic — although not exhausted. The effect is subjective, but noticeable enough for him to continue regular use. [2]
NMN: The Cautious View… And the Growing Human Data That Argues for It
Photo from Effepharm.
Dr Andrew Huberman has been clear: he uses NMN (nicotinamide mononucleotide) for how it makes him feel, mainly sustained mental and physical energy, not because he believes there is compelling human evidence that it extends lifespan. [2]
That stance is conservative and scientifically fair. However, since his remarks, a cluster of randomised controlled trials, systematic reviews and mechanistic human studies has emerged that meaningfully strengthens the pro-NMN argument for specific clinical and functional outcomes such as insulin sensitivity, aerobic capacity, arterial stiffness, NAD+ restoration and quality-of-life scores. These studies suggest that NMN is more than just “subjective energy”.
Below are the most robust NMN studies, organised by outcome domain:
| Category | Findings |
|---|---|
| Metabolic Health | A gold-standard, placebo-controlled trial published in Science (2021) showed that 250 mg of NMN daily for 10 weeks significantly improved muscle insulin sensitivity in overweight or prediabetic women. This represents an objective, measurable improvement in a key metabolic marker linked to diabetes risk—far beyond subjective energy claims. The result is now frequently cited in newer reviews as a core proof point of NMN’s functional impact.[4] |
| NAD⁺ Levels & Safety | Multiple human trials (randomised, double blind, placebo controlled) confirm that oral NMN reliably raises blood NAD⁺ levels in adults aged 40–65. Well tolerated up to 900 mg per day, these studies also report improvements in SF-36 quality-of-life scores, indicating possible broader wellbeing effects. [5] Oral administration of 1250 mg of NMN once daily for up to 4 weeks was found to be safe and well-tolerated in healthy adults, with no serious adverse events reported during the study. [3] A 2024 systematic review and meta-analysis concluded that NMN raises NAD⁺ with an overall favourable short-term safety profile, while calling for larger, longer-term studies. [6] |
| Performance & Healthspan | In a controlled trial, NMN supplementation improved aerobic capacity, likely via enhanced oxygen use in skeletal muscle. [7] A 2022 double blind trial in older Japanese adults also showed better sleep, reduced fatigue, and improved physical performance after 12 weeks of NMN—benefits aligned with enhanced healthspan. [8] |
| Vascular Health | A 2023 placebo-controlled trial found NMN influenced arterial stiffness and NAD⁺ metabolism, suggesting a possible role in vascular ageing. While early-stage, these findings hint that NMN may support cardiovascular function beyond just boosting cellular energy. [9] |
What Should I Know About NMN?
Photo by Klaus Nielsen.
Evidence-backed human benefits exist now.
Improved insulin sensitivity [3], higher NAD+ [1], better aerobic capacity [7] and potentially improved vascular stiffness have been shown. [9]
Typical studied doses range from 250 mg to 900 mg per day
Some individuals, including Dr Huberman, report personal use at higher doses. The best studied window so far is 250 to 900 mg, with another study showing no adverse effects up to 1250 mg daily. [10] [3] Always discuss with a physician before taking any supplements.
Regulation is fluid
Check your country’s current rule set, product purity and manufacturing standards.
Do not forget about the basics
Sleep, exercise, nutrition, light exposure, social connection and stress control are important for longevity impact [11], a point on which Dr Andrew Huberman [2] and the latest science agree on.
The Evolving Landscape of NMN today
Huberman’s position is prudent: do not assume lifespan gains without evidence. [2] At the same time, if you look at the totality of recent human data, NMN now has several placebo controlled trials demonstrating objective physiological and functional benefits, plus multiple reviews arguing it is safe at moderate doses. [12] That combination offers a legitimate counterweight to a purely “wait for lifespan data” posture, especially for people targeting metabolic health, aerobic fitness or general vitality while keeping lifestyle fundamentals in place.
The US FDA Regulatory Story is Evolving, Not Closed
Dr Huberman noted NMN’s reclassification by the FDA as an investigational drug, which effectively pushed it out of the US supplement market. However, the legal landscape has shifted again, with more recent reports indicating that federal courts have paused FDA enforcement actions, and petitions are under review. This keeps NMN accessible in many jurisdictions and shows there is still debate. [2] Read more on the latest updates on the legal status of NMN here.
NMN Today: Promising Proof, Not Just Promise
Dr Huberman’s conservative stance on lifespan claims remains valid. But if the question is, “Is there now decent human evidence that NMN can improve meaningful healthspan-related metrics?”, the answer is increasingly yes.
The emerging research and reviews justify a nuanced update: NMN is not just a “feel-good” supplement. It is a compound with growing, peer-reviewed human data for specific metabolic, cardiovascular and performance outcomes, with a favourable short term safety profile. The real test, of course, will be large, long-duration trials that connect these improvements to reduced disease and longer, healthier life.
NMN has emerged now as a powerful precursor to NAD⁺ and For Youth has several options for NMN, depending on your preferences.
The Base delivers a pure, 250 mg dose of 99% stabilised NMN in capsule form, designed to elevate daily vitality and foster cellular repair with third-party purity testing.
The Repair goes a step further: combining 450 mg of pure NMN with apigenin and pterostilbene to not only boost NAD⁺ but also slow its breakdown—supporting sharper cognition, improved metabolism, and sustained energy.
These supplements offer a comprehensive, science-backed approach for anyone looking to elevate daily wellness and support long-term health. For Youth offers unmatched purity, natural sourcing, and clinical backing—everything you need to confidently support your long-term health.
NMN is quickly becoming one of the most talked-about supplements in the U.S. for its potential to support energy, metabolism, and healthy aging. Backed by scientific interest and trusted voices like Dr. Andrew Huberman, NMN offers a promising way to boost NAD⁺ levels naturally. While research is ongoing, early results are encouraging—especially for adults looking to improve longevity and cellular health. As with any supplement, it’s important to consult a healthcare provider and choose high-quality products for safe, effective use.
Frequently Asked Questions (FAQ)
What is NMN and why should I take it?
NMN (Nicotinamide Mononucleotide) is a precursor to NAD⁺, a molecule essential for energy production, DNA repair, and healthy ageing. As we get older, NAD⁺ levels decline, affecting metabolism, energy and cell health. Supplementing with NMN helps replenish NAD⁺ and support vitality. [1] For a clean, effective daily dose, The Base is a great starting point. For deeper cellular support, The Repair adds key ingredients to protect NAD⁺ and enhance its effects.
Can NMN help with ageing and recovery?
Yes. Clinical trials have shown that NMN supplementation can improve aerobic capacity [6], physical performance, and reduce fatigue—particularly in older adults. [7] These benefits go beyond lab markers and reflect real-world improvements in energy and endurance.
How does NMN improve energy and performance?
NMN boosts NAD⁺, which powers your cells and supports mitochondrial energy production.[1] This can translate to better focus, stamina, and physical performance. The Repair is particularly well-suited for those wanting more from their NMN—it includes apigenin to protect NAD⁺ levels and L-tryptophan for mood, sleep and recovery support.
Is NMN safe to take daily?
Current evidence from multiple randomised controlled trials shows that NMN is well tolerated at doses up to 900 mg per day in adults aged 40 to 65. A 2024 systematic review concluded that NMN has a favourable short-term safety profile. [4]
What form of NMN does Dr Andrew Huberman take?
Dr Huberman uses sublingual NMN powder, taken in the morning before his first meal. He has also experimented with NR (Nicotinamide Riboside) and often takes both NMN and NR to support NAD⁺ production , which plays a key role in cellular energy and metabolism. [2]
Author note: This article summarises Dr Andrew Huberman’s personal views and the current studies in NMN. This article does not constitute medical advice. Always consult a medical professional before starting any supplement.
References
- Rahman, S. U., Qadeer, A., & Wu, Z. (2023). Role and Potential Mechanisms of Nicotinamide Mononucleotide in Aging. Aging and Disease. https://doi.org/10.14336/ad.2023.0519-1
- Andrew Huberman. (2023, Nov 1). AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory. [Video]. YouTube. https://www.youtube.com/watch?v=qJ3uV7coZbA
- Fukamizu, Y., Uchida, Y., Shigekawa, A., Sato, T., Kosaka, H., & Sakurai, T. (2022). Safety evaluation of β-nicotinamide mononucleotide oral administration in healthy adult men and women. Dental Science Reports, 12(1). https://doi.org/10.1038/s41598-022-18272-y
- Yoshino, M., Yoshino, J., Kayser, B. D., Patti, G. J., Franczyk, M. P., Mills, K. F., Sindelar, M., Pietka, T. A., Patterson, B. W., Imai, S., & Klein, S. (2021). Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science, 372(6547), 1224–1229. https://doi.org/10.1126/SCIENCE.ABE9985
- Hodzic Kuerec, A., Wang, W., Yi, L., Tao, R., Lin, Z., Vaidya, A., Pendse, S., Thasma, S., Andhalkar, N., Avhad, G., Kumbhar, V., & Maier, A. B. (2024). Towards personalized nicotinamide mononucleotide (NMN) supplementation: nicotinamide adenine dinucleotide (NAD) concentration. Mechanisms of Ageing and Development, 111917. https://doi.org/10.1016/j.mad.2024.111917
- Deng, H., Ding, D., Ma, Y., Zhang, H., Wang, N., Zhang, C., & Wang, J. (2024). Nicotinamide Mononucleotide: Research Process in Cardiovascular Diseases. International Journal of Molecular Sciences, 25(17), 9526. https://doi.org/10.3390/ijms25179526
- Crisol, B. M., Veiga, C. B., Braga, R. R., Lenhare, L., Lenhare, L., Baptista, I. L., Gaspar, R. C., Muñoz, V. R., Cordeiro, A. V., Ramos da Silva, A. S., Cintra, D. E., de Moura, L. P., de Moura, L. P., Pauli, J. R., Pauli, J. R., Ropelle, E. R., & Ropelle, E. R. (2020). NAD + precursor increases aerobic performance in mice. European Journal of Nutrition, 59(6), 2427–2437. https://doi.org/10.1007/S00394-019-02089-Z
- Kim, M., Seol, J., Sato, T., Fukamizu, Y., Sakurai, T., & Okura, T. (2022). Effect of 12-Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double-Blind Placebo-Controlled Study. Nutrients, 14(4), 755. https://doi.org/10.3390/nu14040755
- Katayoshi, T., Uehata, S., Nakashima, N., Nakajo, T., Kitajima, N., Kageyama, M., & Tsuji-Naito, K. (2023). Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial. Dental Science Reports, 13(1). https://doi.org/10.1038/s41598-023-29787-3
- Dewi, M. Y. A., Dananjaya, I. M. D., Permadi, A. A. S. S. D., & Sigmahadewi, R. N. (2024). Efficacy of nicotinamide mononucleotide supplementation (nmn) in blood nicotinamide adenine dinucleotide (nad) for anti-aging in adults: a systematic review. Journal of Advanced Research in Medical and Health Science. https://doi.org/10.61841/gyj2gr52
- Hsu, G. C. (2024). Relationships Between Longevity Via Age Difference and Health Age Versus Three Critical Lifestyle Factors, Food Portion, Daily Exercise, and Sleep Hours Using Viscoplastic Energy Model of GH-Method: Math-Physical Medicine (No. 1054, VMT #452). Journal of Educational & Psychological Research, 6(1), 01–06. https://doi.org/10.33140/jepr.06.01.06
- Song, Q., Zhou, X., Xu, K., Liu, S., Zhu, X., & Yang, J.-C. (2023). The Safety and Anti-Ageing Effects of Nicotinamide Mononucleotide in Human Clinical Trials: An Update. Advances in Nutrition. https://doi.org/10.1016/j.advnut.2023.08.008
