Stopping nicotinamide mononucleotide (NMN) supplements can cause your NAD+ levels to return to their natural baseline over time. While some people online claim that they felt worse off after discontinuing NMN, there's no scientific evidence to support the idea that stopping NMN supplementation makes you worse than before.
However, it’s true that after benefiting from higher NAD+ levels while on NMN — such as feeling more energetic or youthful — going back to your baseline NAD+ levels may cause you to feel less energized, almost like a "crash" back to your typical state. This drop-off might feel sudden, making it feel like people who have suddenly stopped taking NAD supplements aged rapidly, even though they’re simply returning to their natural baseline.
Why Should You Stop Taking NMN Supplements?
There isn't a clear medical reason to stop your NMN supplements unless your healthcare professional advises it. NMN is generally safe, but long-term studies are still lacking. Still, some people may choose to stop taking NMN supplements for personal reasons like cost or lack of noticeable benefits.
It's also worth mentioning that NMN supplementation alone cannot compensate for poor lifestyle choices. For instance, if someone uses NMN to support energy production but continues to lead a sedentary lifestyle, eat poorly, or don't get enough sleep, they may not experience the full benefits of NMN — it might even feel as though NMN isn't working, which may make them stop taking it.
If they suddenly choose to stop taking it, it won't cause any withdrawal symptoms. Still, it may make them feel lethargic as they return to baseline NAD+ levels because NMN no longer masks the symptoms of an unhealthy lifestyle.
How Long Does it Take for NAD+ Levels to Return to Normal?
For most people, NAD+ levels might decline within a few days to weeks after discontinuing NMN. Since NAD+ naturally declines with age, your body will eventually revert to its typical NAD+ production level without the boost from NMN. The timeline isn't the same for everyone and can depend on your age, lifestyle, and how much NMN you've been taking.
Most people notice reduced energy, mental clarity, and physical performance associated with lower NAD+ levels.
Individuals who maintain a healthy diet, exercise regularly, and practice habits like intermittent fasting may experience a slower decline in NAD+ levels, as these practices naturally support NAD+ production in the body. On the other hand, those with sedentary lifestyles or poor diets may notice a more rapid return to their baseline levels once they stop taking NMN.
What's a Good NMN Supplement Alternative?
NMN can sometimes be hard to find. Niacin, a form of vitamin B3, is a more affordable supplement to NMN and another precursor to NAD+. However, it follows a more extended pathway in the body than NMN or nicotinamide riboside (NR).
Niacin can't replace NMN supplementation as they have slightly different roles in the body. Some people may take niacin supplements to support a plant-based diet and fill nutritional gaps by obtaining high enough levels of B3 from meat sources. Niacin is a vital compound that turns the food we eat into energy, maintaining metabolism and supporting general heart health.
If you're looking for something for a more direct pathway to NAD+, NR supplements could be a better option. Like NMN, NR is a closer precursor to NAD+, though it requires an additional conversion step to become NAD+ in the body. NR supplements have also undergone extensive safety and efficacy research and might be a more affordable alternative to NMN.
Other Ways to Support NAD+ Levels
Beyond dietary supplements, due to the cost or other health reasons, you can naturally support your NAD+ levels and overall wellness through lifestyle changes. Some effective strategies include:
- Exercise: Regular physical activity, particularly aerobic exercise, can naturally boost your NAD+ levels and help reduce oxidative stress.
- Intermittent Fasting or Caloric Restriction: Some studies show caloric restriction can help maintain NAD+ levels and healthy metabolic function [1].
- Healthy Diet: A diet rich in vegetables, whole foods, and unprocessed ingredients can help support your overall cellular function and maintain healthy insulin sensitivity.
These positive lifestyle changes, combined with supplements like NMN, niacin, or NR, might help create a positive feedback loop where you feel motivated to take care of your health, leading to improved energy levels and mood and supporting long-term wellness.
References:
- Poljsak, B., & Milisav, I. (2016). NAD+ as the link between oxidative stress, inflammation, caloric restriction, exercise, DNA repair, longevity, and health span. Rejuvenation research, 19(5), 406-413.
