Nicotinamid

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Niacinamide (Nicotinamide) Insights from Huberman Lab

General Benefits

Niacinamide, also known as nicotinamide, is a form of vitamin B3 with several beneficial effects:

  • Skin Health: Supplementing with niacinamide can improve skin moisture, reduce inflammation, balance oil production, and enhance the appearance of skin by addressing issues like clogged pores and hyperpigmentation. However, it should be taken for three to six months to notice significant effects 1.
  • Reducing Acne and Rosacea: Niacinamide may assist in reducing acne and rosacea due to its anti-inflammatory properties 1.

Usage Recommendations

  • Dosage: Dermatologists recommend taking niacinamide at a dosage of 500 milligrams twice per day (total 1000 milligrams per day) to increase the production of ceramides and improve skin health 2.
  • Topical Application: Niacinamide can also be used in topical ointments or serums. For these to be effective, they need a concentration of at least 2% and up to 10% 3.

    Skin Health Insights

    Niacinamide supplementation plays a crucial role in enhancing skin moisture and youthfulness, requiring three to six months for noticeable effects. It may also aid in reducing inflammation associated with conditions like rosacea and acne, while balancing oil production and minimizing the appearance of clogged pores. Additionally, niacinamide can help diminish hyperpigmented spots, offering cosmetic benefits for those concerned about skin tone.
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Combining Supplements

Niacinamide is often recommended in conjunction with other supplements for improved skin health:

  • Hyaluronic Acid: Hyaluronic acid helps retain moisture in the skin, giving it a plump and youthful appearance.
  • Collagen and Vitamin C: These are commonly suggested alongside niacinamide for their synergistic effects on skin health 3.

Note on Other Compounds

  • Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR): There is ongoing debate about their benefits for increasing NAD levels and potential lifespan extension. However, the scientific consensus on their efficacy remains unclear and may be more related to commercial interests than significant health benefits 4 5.

Overall, emphasizes consulting with health professionals before starting any supplementation regimen.

RELATED QUESTIONS

What's the scientific debate about NMN and NR?

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The scientific debate about Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) revolves around several key points:

  1. Commercial vs. Scientific Interest: According to and , the debate is largely commercial, with companies trying to carve out markets for NMN and NR supplements 1. Both compounds may increase NAD levels, but there's little evidence to favor one significantly over the other from a scientific standpoint 1.

  2. FDA Regulations and Safety: NMN faced FDA scrutiny, leading to its classification as a drug for clinical testing, hence being pulled from the market 2. NR is still sold as a supplement and is generally recognized as safe (GRAS) by the FDA 1.

  3. Actual Benefits to Lifespan and Healthspan: The efficacy of NMN and NR in increasing NAD levels and their impact on lifespan is questioned. Direct comparisons and measurable benefits in terms of lifespan extension are lacking 3. Some evidence suggests potential benefits in specific areas like reducing skin cancer risk, but these findings are not robust enough to justify broad usage for longevity 4.

    NMN vs. NR Debate

    The discussion highlights the commercial battle surrounding NMN and NR supplements, with the FDA's stance on NMN being relevant yet largely ignored. While NR is considered safe and authorized for sale, the scientific benefits of either supplement for lifespan extension remain questionable, with only one study showing a potential signal related to skin cancer rates. Ultimately, both compounds appear to be largely equivalent in their effects.
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  4. Bioavailability and Effectiveness: NR may cross cell membranes more easily and increase NAD levels more effectively than NMN, but this advantage can be mitigated by adjusting dosages 3 5. The debate remains whether increased NAD in the blood translates to significantly increased NAD within cells and if this matters for longevity and healthspan.

  5. Research Quality and Claims: Experts argue that many studies supporting NMN and NR are not well-designed, leading to questionable claims about their benefits. For example, mentions that while NMN can increase NAD levels, the exact impact on health and longevity remains uncertain 6.

In summary, while NMN and NR show some promise in various small-scale studies, there is considerable skepticism about their overall effectiveness and the robustness of the supporting science. The debate is as much about commercial interests as it is about scientific evidence.

RELATED QUESTIONS

What are the benefits of NMN and NR?

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The benefits of Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are primarily associated with their potential to boost NAD levels, which may influence various aspects of health and energy, though the evidence for significant, long-term benefits remains debated. Here are some key points discussed by experts on the :

  1. Increased Energy and Hair/Nail Growth: noted that taking sublingual NMN increased his energy levels and accelerated hair and nail growth 1.

  2. Potential Effectiveness: NR is often considered more effective at raising NAD levels because it crosses cell membranes more easily than NMN due to its lack of a phosphate group. However, higher doses of NMN could potentially offset this difference 1 2.

  3. Longevity and Healthspan: Despite the potential for increasing NAD levels, substantial evidence supporting the impact of NMN and NR on extending lifespan in humans is lacking. Animal studies have shown some promise, but their relevance to human health is still uncertain 3 4. emphasized that the benefits he experiences (like increased energy) should not be confused with proven longevity benefits 5.

    NAD Precursors Explained

    Andrew shares his experience with sublingual NMN, noting its effects on energy and hair growth. He discusses the differences between NMN and NR, emphasizing that NR may be a more effective precursor to NAD due to its ability to cross cell membranes easily. The conversation also touches on cost considerations and the significant dosages used in mouse studies compared to human intake.
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    Dr. Peter Attia: Supplements for Longevity & Their Efficacy
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  4. Sustained Energy Levels: also shared that both NR and NMN provided him with sustained mental and physical energy throughout the day. However, this observation is subjective and not backed by peer-reviewed studies 6.

  5. Cost and Commercial Aspects: The debate between NMN and NR is partly driven by commercial interests, with NR being designated as generally recognized as safe (GRAS) by the FDA, while NMN has faced regulatory challenges. This has influenced how these supplements are marketed and perceived 7 4.

Overall, while there are reported subjective benefits such as increased energy and faster hair/nail growth, the claims about significant impacts on lifespan and healthspan from NMN and NR supplements are not robustly supported by scientific evidence. Personalized effects can vary, and individual experiences should be considered cautiously alongside broader scientific understanding.

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