Andrew Huberman's Personal Protocol and Motivation for NMN
Stanford neuroscientist Andrew Huberman has shared his supplement routine on the Huberman Lab podcast. He takes nicotinamide mononucleotide (NMN), a precursor to NAD+, and notes that his supplement choices are based on personal experience and blood work, not general recommendations. Huberman primarily takes NMN for sustained mental and physical energy, distinguishing this from longevity benefits despite NMN's association with anti-aging research. He has observed that his energy levels are better when he takes NMN compared to when he cycles off it.
Huberman's NMN Protocol and Timing
Huberman follows a specific NMN protocol:
- He often takes NMN using a sublingual powder for potentially faster absorption.
- He takes NMN and Nicotinamide Riboside (NR), another NAD+ precursor, in the morning before his first meal.
The Science of NMN and Huberman's Cautious Stance
NMN increases NAD+ levels, which are crucial for cellular energy, DNA repair, and overall cellular function. NAD+ levels decline with age, and NMN supplementation aims to counter this. Huberman, while acknowledging positive subjective results and promising animal studies, maintains a cautious stance on NMN due to limited long-term human data. He advises skepticism about significant lifespan extension claims until more human trials are complete. Discussions on his podcast with experts like Dr. Peter Attia highlight that the impact of increased NAD+ on health span is still under investigation.
The Importance of Foundational Health
Huberman consistently stresses that supplements are secondary to foundational health behaviors. He views NMN as an optimization tool only after these core habits are addressed. Key foundational habits include:
- Quality Sleep: Essential for physical and mental well-being.
- Movement: Regular exercise, combining strength and cardio.
- Nutrition: A diet of minimally processed whole foods.
- Stress Management: Utilizing techniques like NSDR.
- Social Relationships: Maintaining meaningful connections.
He contends that relying solely on supplements without addressing these fundamentals is ineffective for long-term health.
NMN and the FDA: A Regulatory Issue
Huberman has also discussed the regulatory status of NMN. He mentioned the FDA's ruling preventing NMN from being sold as a dietary supplement and discussed the potential for public input to reverse this, referencing a similar situation with NAC. This shows his awareness of the broader regulatory landscape for supplements.
Comparing Approaches: Supplements vs. Lifestyle
Huberman's view places NMN supplementation within his broader health philosophy. Here’s a comparison:
| Feature | NMN Supplementation | Foundational Lifestyle Habits |
|---|---|---|
| Primary Goal | Sustained energy, cellular optimization, mitigating age-related decline | Overall mental and physical health, long-term performance, disease prevention |
| Mechanism | Boosts NAD+ levels, improving mitochondrial function and cellular repair | Holistic improvement of metabolic health, hormone balance, and nervous system regulation |
| Scientific Evidence | Strong animal data, limited long-term human clinical trials | Extensive and robust body of scientific evidence supporting numerous health benefits |
| Emphasis | An 'insurance policy' or 'optimization tool' layered on top of core health | The absolute non-negotiable foundation for wellness and human performance |
| Huberman's Stance | Uses personally, with caution regarding human data | Prioritized above all else |
Conclusion
To summarize what does Andrew Huberman say about NMN, he approaches it with a blend of scientific understanding and personal experience. He takes NMN for energy but is cautious about longevity claims due to limited human data. Huberman strongly advises against substituting supplements for core health habits like sleep, exercise, and diet. His message encourages informed and careful use of supplements within an evidence-based framework for optimizing health. He recommends prioritizing fundamentals, considering blood work, and consulting healthcare professionals before starting NMN. You can find more details on NMN and other supplements on the Huberman Lab podcast, including episodes with experts like Dr. Peter Attia.
What does Andrew Huberman say about NMN?
Huberman Takes NMN for Energy, Not Longevity: Andrew Huberman uses NMN for sustained mental and physical energy, not primarily for increasing lifespan.
Emphasizes Caution Due to Limited Human Data: He highlights that much of the promising research on NMN is from animal studies, and long-term human data is limited.
Personal Use is Subjective: Huberman states his positive experience with NMN is personal and should not be a direct recommendation for others.
Prioritizes Foundational Health: Supplements like NMN are considered secondary to optimizing lifestyle factors such as sleep, nutrition, and exercise.
Advocates for Availability: He has commented on the FDA's ruling regarding NMN and supports efforts to keep it available as a supplement.
Follows a Specific Protocol: Huberman's personal use involves taking sublingual NMN in the morning on an empty stomach.
Discusses NMN vs. NR: He acknowledges taking both NMN and Nicotinamide Riboside (NR), another NAD+ precursor, and the ongoing discussion about their effectiveness.
Acknowledge Potential Side Effects: Based on some studies, he mentions potential minor side effects and advises monitoring personal health.
FAQs
What is NMN and what does it do? NMN (Nicotinamide Mononucleotide) is a molecule that acts as a precursor to NAD+, a coenzyme vital for cellular energy production and repair. Supplementing with NMN is intended to boost NAD+ levels, which decline with age, to support cellular function.
Why does Andrew Huberman take NMN? Huberman takes NMN for increased and more sustained mental and physical energy throughout the day. He has noted a difference in his energy levels when he takes the supplement.
What form of NMN does Andrew Huberman take? Andrew Huberman reports taking NMN using a sublingual powder form for potentially better absorption.
Is NMN good for longevity? While associated with longevity research, Andrew Huberman is cautious about claiming NMN extends human lifespan due to limited long-term human trial data. He points out that current evidence primarily comes from animal studies.
Are there any side effects of taking NMN? NMN is generally considered safe, but some studies have noted minor potential side effects like gastrointestinal issues. Long-term human effects are still being studied.
How important are lifestyle changes compared to NMN supplementation? Huberman emphasizes that foundational lifestyle factors like quality sleep, a healthy diet, and regular exercise are most important. Supplements are considered secondary tools for optimization that work best when built upon these strong foundational habits.
Why did the FDA issue a ruling against NMN? The FDA ruled that NMN cannot be sold as a dietary supplement because it is being investigated as a new drug. Huberman has encouraged public engagement with the FDA regarding this decision.
Where can I find more information about Huberman's views on supplements? Detailed information on Huberman's views regarding NMN and other supplements can be found on the Huberman Lab podcast and website, as well as in interviews he has given on other platforms.
