Why I Stopped Taking NMN: What Happened (And What I Learned)
Written by Jordan Caulfield & reviewed by Paul Holmes.
Nicotinamide mononucleotide (NMN) has become one of the most talked-about supplements in the longevity space. It’s a naturally occurring compound found in the body and acts as a precursor to nicotinamide adenine dinucleotide (NAD⁺), a molecule involved in cellular energy production and other biological processes.
NAD⁺ levels are known to decline with age in both humans and animals. This change has led researchers to explore whether supporting NAD⁺ levels may play a role in healthy ageing.
Pre-clinical studies have investigated how NMN interacts with cellular functions in animal models. [1]
With growing scientific interest, many people are curious about supplementing with NMN. But what happens if you stop taking it? That’s something I wanted to understand for myself.
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Why Are NAD Supplements Like NMN & NR So Popular?
NMN and nicotinamide riboside (NR) are often referred to as NAD⁺ precursors because the body can convert them into NAD⁺.
NAD⁺ is involved in:
- Cellular energy metabolism
- DNA maintenance processes
- Activation of sirtuins (proteins linked to cellular regulation)
As NAD⁺ levels decline with age, researchers have been investigating whether supporting NAD⁺ production through precursors like NMN or NR may help maintain normal cellular function.
Much of the enthusiasm around NMN comes from preclinical research. Animal studies have explored potential effects on metabolism, endurance and age-related biological markers. [1]
It’s important to note that while research is expanding, NMN is not a medication and is not intended to treat or prevent disease.
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The Potential Effects That People Report With NMN
Experiences with NMN vary widely. Some individuals report subtle changes over time, particularly when using it consistently alongside healthy lifestyle habits.
Commonly reported experiences include:
- Potential steadier energy levels
- Perceived improvements in exercise tolerance
- Greater resilience during busy periods
Some clinical studies have investigated how NMN supplements may affect certain physiological parameters.
Research has explored NMN’s effects on aerobic capacity and physical performance. [2] However, results differ between individuals and longer-term research is ongoing.
Why I Chose to Pause NMN
For me, stopping wasn’t about dismissing the science. It was about understanding how it fits into my routine.
People pause supplementation for different reasons:
- To reassess how they feel without it
- To adjust dosage or timing
- To evaluate cost versus perceived benefit
- To monitor for mild side effects such as digestive discomfort or changes in sleep
Approaching supplementation as something to review periodically can help support informed decision-making.
What Happened When I Stopped Taking NMN?
Energy and Physical Output
NAD⁺ may play a role in mitochondrial function, the process cells use to generate energy.
It also interacts with proteins such as SIRT1, which are involved in cellular regulation. [3]
After stopping, my experience changed slightly.
This wasn’t dramatic, but it was noticeable enough for me to reflect on whether NMN had been contributing to how I felt.
That said, individual responses vary and changes can also reflect sleep, stress, diet and workload.
Mental Clarity
The brain is metabolically active and relies on cellular energy processes. Research continues to explore the role of NAD⁺ in brain health and ageing. [4]
When I paused NMN, I personally felt slightly more prone to afternoon fatigue during intense workdays. Whether this was directly related to NAD⁺ levels is impossible to confirm, but it was part of my overall experience.
NMN should not be considered a cognitive treatment, and more human data is needed in this area.
Metabolic Considerations
NAD⁺ is involved in multiple cellular functions. Research suggests NAD⁺ levels may be linked to metabolic processes that naturally shift with age. [5]
Stopping NMN does not cause sudden metabolic changes. However, individuals who choose to supplement as part of a long-term healthy ageing strategy may prefer consistency.
Lifestyle factors such as diet, exercise and sleep remain far more influential than any single supplement.
The Importance of Product Quality
Another reason some people stop taking NMN is product quality.
Not all supplements are manufactured to the same standards.
Factors to consider include:
- Third-party testing
- Stability and storage conditions
- Transparent labelling
- Manufacturing standards
If a product does not contain the labelled amount of NMN or degrades over time, results may differ.
Why Some People Resume NMN Supplementation
After pausing, some individuals decide to restart supplementation with adjustments such as:
- Choosing a rigorously tested product
- Modifying dose
- Taking it earlier in the day
Some also combine NMN with resveratrol, a polyphenol studied for its interaction with sirtuin pathways.
Sirtuins are proteins that are regularly studied in cellular biology, which is why the two are often discussed together in research contexts.
Benefits, when reported, are typically described as gradual rather than immediate.
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Timing Considerations
Some people prefer taking NMN in the morning. Because NAD⁺ is associated with cellular energy processes, evening use may feel stimulating for certain individuals.
Adjusting timing rather than discontinuing entirely may help if sleep is affected.
Healthy Ageing and Ongoing Research
Much of NMN research focuses on its potential role in healthy ageing. Reviews of human clinical data suggest NMN is generally well tolerated in studied doses, although long-term research remains ongoing. [6]
Research also explores NAD⁺’s involvement in various other physiological research areas. [7] These findings are still under investigation and should not be interpreted as medical claims.
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Supporting NAD⁺ Naturally
Dietary Sources
NMN is present in small amounts in foods such as:
- Avocados
- Broccoli
- Cabbage
- Tomatoes
- Beef
Dietary intake is relatively low compared to amounts used in research studies.
Caloric Restriction & Fasting
Caloric restriction has been studied in relation to metabolic health. Some research suggests fasting may influence NAD⁺ levels and cellular stress responses. [8]
Exercise
Exercise remains one of the most researched lifestyle strategies associated with maintaining metabolic health. Training influences NAD⁺ metabolism and mitochondrial adaptations. [9]
Regular movement is likely to have a more significant impact than supplementation alone.
Alternatives Often Discussed Alongside NMN
- Nicotinamide Riboside (NR) – another NAD⁺ precursor
- Resveratrol – studied in relation to sirtuin pathways
- Quercetin & Fisetin – plant compounds researched for roles in cellular pathways
- Magnesium – contributes to normal energy-yielding metabolism
Dietary intake is relatively low compared to amounts used in research studies.
When Might It Make Sense to Stop?
NMN is not to be used by children or adolescents.
Adults may consider adjusting or stopping if:
- They experience mild side effects
- They wish to simplify their supplement routine
- They prefer to focus on lifestyle interventions
Anyone taking medication or managing a health condition should consult a healthcare professional before using NMN, or any other supplement.
Conclusion: Why Stopping Was Insightful
For me, stopping NMN wasn’t about abandoning it. It was about understanding it.
Pausing helped me assess:
- Whether I noticed a difference
- How it fit with sleep, diet and exercise
- Whether quality and timing mattered
NMN is not a replacement for healthy habits. Sleep, balanced nutrition, physical activity and stress management remain foundational. Supplementation, if chosen, should support, not replace, those habits.
FAQs
Is NMN safe?
Human studies to date suggest NMN is generally well tolerated at studied doses. [6] However, long-term safety data is still developing. Always consult a healthcare professional if unsure.
How long does NMN take to work?
Experiences vary. Some individuals report noticing changes within weeks, but individual experiences may differ.
Does NMN make you look younger?
NMN is not a cosmetic treatment and is not intended to alter appearance.
How much NMN should I take?
Research studies have explored doses between 250 mg and 900 mg per day. Follow product guidance and consult a healthcare professional if needed.
What should I look for in an NMN supplement?
Third-party testing, manufacturing standards and transparent labelling are key considerations.
Can NMN be taken with medication?
If you are taking medication, seek medical advice before use.
What does NMN stand for?
Nicotinamide mononucleotide, a compound involved in NAD⁺ production.
Paul Holmes
Director of Science and Innovation at Naturecan
Testing for large pharmaceutical & tobacco companies, Paul has built a wealth of scientific and regulatory knowledge, working on regulatory submissions to bodies such as the FDA and the MHRA.
He holds a BSc in Medicinal and Biological Chemistry and sits on the UKAS CBD Food Product Approval Expert Group.
