Author: Jinfiniti Science

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NMN: Everything You Need to Know in 2025

Written by Jinfiniti Science on March 12, 2025. Posted in NMN, NAD+, NAD+ Precursors. No Comments on NMN: Everything You Need to Know in 2025

As we get older, our bodies make less of something called NAD+, an important molecule that helps our cells stay healthy and make energy. NMN (short for nicotinamide mononucleotide) is a supplement that many people take to boost their NAD+ levels.

NMN has become popular in health and longevity research in 2025. Recent human studies show it might help with physical performance and metabolism. Some research even suggests it could slow down aging.

But what is NMN exactly? How does it work in your body? And is it something you should consider taking?

This guide covers everything from the science behind NMN to how much you might want to take, helping you decide if this supplement is right for you.

Key Takeaways

NMN is a natural molecule that helps restore NAD+, an important coenzyme your body needs for energy and healthy cells. Your body makes less NAD+ as you get older.
Recent studies on humans (2020-2025) suggest taking NMN supplements may help improve physical fitness, metabolism, heart health, and might slow down aging at the cellular level.
Current research shows NMN is generally safe with few side effects, though pregnant women and those with medical conditions should consult their doctor before use.

What is NMN?

NMN is a molecule that naturally exists in all living cells and directly helps make nicotinamide adenine dinucleotide (NAD+), one of the body’s most essential coenzymes for energy production and cellular health.

Structurally, NMN is part of the nucleotide family—the same group of molecules that make up DNA and RNA (your genetic material).

Each NMN molecule has three main parts: a nicotinamide base, a ribose sugar, and a phosphate group.

In your cells, NMN quickly turns into NAD+, which powers several important cellular processes like:

Energy production in mitochondria
DNA repair mechanisms
Gene expression regulation
Cellular signaling pathways

As we get older, our natural NAD+ levels drop, which might contribute to various age-related conditions and metabolic problems.

Studies show that taking NMN supplements may help restore NAD+ levels, supporting cellular health and possibly slowing down some aspects of aging.

How NMN Works to Create NAD+

Your body makes NAD+ mainly through the “salvage pathway.” This is like a recycling system that turns nicotinamide (NAM) into NMN, which then becomes NAD+.

NMN creates a shortcut in NAD+ production by entering cells through a special doorway called the Slc12a8 transporter. This doorway is very active in your small intestine, which helps NMN get absorbed quickly into your bloodstream.

Once NMN gets inside your cells, it joins with ATP (your body’s energy molecule) to form NAD+. This joining happens because of an enzyme called NMNAT.

This process skips some of the slower steps in making NAD+, allowing it to increase your cellular NAD+ levels more efficiently than other precursors like nicotinamide riboside (NR).

The recent NAD World 3.0 hypothesis from 2025 has confirmed that mammal cells (including human cells) can directly absorb NMN through the Slc12a8 transporter¹, making it an effective way to boost NAD+ levels in your body.

Infographic showing what NMN is and its benefits

NMN’s Benefits: Recent Human Studies (2020-2025)

While animal research initially sparked interest in NMN, human clinical trials have really taken off in the last five years, giving us more relevant insights into how NMN works in the human body.

The main benefits of NMN supplements come from its ability to support healthy NAD+ levels, which naturally decline with age. Here are some of the latest findings on NMN from human clinical trials:

Physical Performance Benefits

Amateur runners performed better in aerobic exercises²
Older adults showed better muscle movement, walking speed, and grip strength³
Middle-aged adults taking NMN could walk longer distances⁴

Metabolic Health and Insulin Sensitivity

Women after menopause with prediabetes had 25% better insulin sensitivity in their muscles⁵
NMN may help metabolize glucose and improve insulin response⁶
NAD+ levels maintain energy balance and stress response, both vital for metabolic health⁷

Anti-Aging and Longevity

Men between 45-60 years showed telomeres (protective caps on DNA) nearly twice as long after 90 days of treatment, suggesting NMN might slow aging at the cellular level⁸
NMN raises cellular NAD+ levels in older adults, which is linked to higher energy levels and anti-aging effects⁹
NMN supplements helped improve arterial stiffness in healthy middle-aged adults¹⁰

Other Notable Improvements

Older men had improved hearing in their right ear¹¹
People reported feeling better overall based on quality of life surveys (SF-36)¹²
Several markers of health improved in blood tests¹²

Overall, NMN shows real promise for improving metabolic health and preventing age-related physical decline. However, we still need more studies to fully understand how NMN works and optimize its use in clinical settings.

Is It Safe to Take NMN Supplements?

Current research shows that NMN supplements appear to be safe for most people when used for short periods. However, long-term safety data remains limited.

Several studies with human participants have found that NMN causes no harmful side effects in the short term:

One study showed amateur runners could take up to 1,200 mg daily for 6 weeks with no health problems¹⁴
Another rigorously controlled study found that taking 900 mg daily for 8 weeks was safe with no concerning side effects¹⁵
The same study showed that even higher doses of 2,000 mg daily were taken for up to 2 weeks without problems
A Japanese study of healthy men taking 100, 250, or 500 mg of NMN found no concerning symptoms or changes in important health markers like heart rate, blood pressure, or body temperature¹⁶

In 2018, an FDA panel classified NMN as GRAS (Generally Recognized As Safe), which means it can legally be used as a food additive.

Some scientists worry that NMN might reduce important compounds called methyl groups in your body. Because of this concern, experts like Dr. David Sinclair take another supplement called TMG (trimethylglycine) alongside NMN as a precaution. However, research hasn’t yet proven whether this is necessary.

Supplement Safety Note

Supplements receive minimal FDA regulation and may not be safe for everyone. They can interact with medications and other supplements. Always consult your doctor before starting any supplement regimen.

Potential Side Effects of NMN

When taking NMN supplements, some people report minor side effects.

The most common ones include:

Stomach problems like nausea or discomfort
Headaches and feeling dizzy
Feeling tired

Less commonly, some people notice skin reactions or have trouble sleeping.

Natural Sources of NMN

NMN is found naturally in some foods, but only in small amounts. The best plant sources include edamame (soybeans), broccoli, cabbage, cucumber, and avocado.

You can also find small amounts in some animal foods like beef and raw salmon. However, these food sources don’t provide enough NMN to make a real difference in your body.

For example, edamame, which has one of the highest NMN levels, contains only about 1.88 mg per 100 grams. Compare this to scientific studies, which typically use between 250 mg and 1,250 mg of NMN daily.

To get the same amount of NMN used in research, you would need to eat impossible amounts of these foods. Plus, cooking or processing these foods can break down the NMN they contain, making even less available to your body.

Side view of a young woman jogging on a beach wearing pink active wear.

NMN Dosage Guidelines: How Much Should You Take?

Based on current research and expert recommendations, NMN supplementation dosages follow three primary tiers:

For beginners and healthy middle-aged adults, starting with 250 mg daily provides basic support with noticeable improvements in mood, focus, and energy levels.
Most adults take between 500-750 mg daily, with 500 mg working well for people between 30-60 years old. If you’re over 65, you might benefit from taking up to 750 mg each day.
Some older adults and athletes might need more NMN, around 1000-1200 mg daily. This higher dose can provide maximum benefits, but doctors recommend taking no more than 1200 mg per day or more than 600 mg at once.

Studies show NMN is safe at doses up to 900 mg daily. Taking your dose at different times throughout the day might work better than all at once.

To choose the best NMN supplement, look for products that:

Are at least 98% pure
Have been tested by independent labs
Contain no unnecessary fillers

Always talk to your doctor before starting any new supplement, especially if you take medications or have health conditions.

Who Should Not Take NMN?

NMN may help with healthy aging, but it’s not right for everyone.

Check with your doctor before taking NMN if you:

Are pregnant or breastfeeding, as we don’t know enough about how safe it is during these times
Are getting cancer treatment, because NMN might affect how cancer cells behave
Have an autoimmune disease, since NMN could change how your immune system works
Take medications that affect your body’s NAD+ levels
Have had serious allergic reactions to supplements before
Are under 18 years old
Have serious liver or kidney problems

Your doctor can help you decide if NMN supplements are safe for you.

NMN vs NR (Nicotinamide Riboside)

NMN and NR are both supplements that help your body make NAD+. The main difference is that NMN is one step closer to becoming NAD+ in your body. When you take NR, your body must first convert it to NMN, and then to NAD+.

Some studies suggest this might make NMN work better, but both supplements have been shown to increase NAD+ levels. How well each supplement works for you may depend on your age, metabolism, and overall health.

Is NMN Right for You?

Research on NMN is still growing. This supplement shows promise in supporting healthy aging by boosting NAD+ levels in the body. While it won’t make you young again, studies suggest NMN may help improve physical energy, metabolism, and cellular health.

Like all supplements, results will vary from person to person. Be sure to talk with your doctor before starting NMN, especially if you have existing health conditions. With the right dose and realistic goals, NMN might be a useful part of your health strategy as you grow older.

FAQs

Does NMN reverse aging?

Research shows NMN may help slow down some age-related changes, but it’s not a fountain of youth. It’s better to view NMN as a tool that supports your body’s natural health as you age.

Is NMN just vitamin B3?

No, NMN is not simply vitamin B3. While it contains parts of vitamin B3 (nicotinamide), NMN is a more complex molecule that also includes a sugar (ribose) and a phosphate group. This special structure makes NMN a direct building block for NAD+, which means it works differently in your body than regular vitamin B3 supplements.

Can I take NMN and resveratrol together?

Yes, many people take NMN and resveratrol together. They work together in a helpful way: NMN increases NAD+ levels, while resveratrol activates proteins called sirtuins that need NAD+ to function properly. Researcher David Sinclair has made this combination popular by including both in his daily supplement routine.

Does NMN need to be sublingual?

Most research showing NMN benefits has used regular oral supplements (capsules or powder that you swallow), not sublingual forms (dissolved under the tongue). While some people prefer sublingual NMN, there’s no strong evidence that it’s necessary for NMN to work effectively.

Should NMN be stored in the refrigerator?

NMN generally stays stable at room temperature when properly packaged. However, keeping it in the refrigerator may help it stay potent longer, especially powder forms. Check your product’s label for specific storage recommendations, as different brands may have different requirements.

Can I take NMN with caffeine?

There are no known problems with taking NMN and caffeine together. Some users say the combination gives them better energy and focus, though this is based on personal experience rather than scientific studies. If you’re sensitive to caffeine, you might want to take NMN at a different time to better understand how each affects you.

How long does it take to feel NMN’s effects?

This varies from person to person. Some people notice more energy and mental clarity within days, while others might take weeks to see benefits.

What happens if I stop taking NMN?

You won’t experience withdrawal if you stop taking NMN. Your body will continue making NAD+ naturally, though levels may gradually return to what they were before. Any improvements you noticed while taking NMN may slowly decrease over time without continued use.

Is NMN toxic to the liver?

Research studies haven’t shown any liver damage from taking recommended doses of NMN. Safety studies that check liver function have shown that NMN is generally well-tolerated in doses up to 1250 mg daily. However, if you have existing liver problems, you should talk to your doctor before starting any new supplement.

Does NMN increase testosterone?

Research shows NAD+ may work with sirtuin proteins to support testosterone production. NMN helps create NAD+ in the body, which could support this process, though human studies are needed to confirm its effects on testosterone. For an in-depth overview, see our full article on NMN and testosterone.

Referenced Sources

Creatine as a Nootropic? Exploring Its Brain Health Benefits

Written by Jinfiniti Science on March 10, 2025. Posted in Creatine. No Comments on Creatine as a Nootropic? Exploring Its Brain Health Benefits

If you’ve ever heard of creatine, chances are you think of muscle-building, protein shakes, and gym bros lifting heavy weights. But did you know this powerful compound might also be working wonders for your brain?

That’s right. The same compound that helps fuel your workouts might be giving your mind a boost too. In fact, creatine is getting popular among people looking to support their brain health and cognitive function.

So, what exactly does creatine do for your brain? And how can you use it to support mental performance?

Key Takeaways

Creatine functions as a nootropic by supporting the brain’s energy production, helping maintain ATP levels needed for optimal cognitive function.
Research shows creatine may improve working memory, processing speed, and attention while reducing mental fatigue during challenging cognitive tasks.
Creatine supplementation appears particularly beneficial during stressful conditions like sleep deprivation, aging, or intense mental exertion.
Creatine monohydrate (3-5g daily) is the most scientifically-supported form for cognitive benefits, with women potentially experiencing stronger memory enhancement than men.

Is Creatine a Nootropic?

When you hear “nootropic,” you might think of fancy supplements or medications designed specifically for the brain. But sometimes, the most effective brain-supporting compounds are hiding in plain sight.

A nootropic is simply any substance that may support cognitive function, memory, creativity, or motivation in healthy individuals. And research suggests creatine checks many of these boxes.

You see, the brain contains less than 5% of the total body creatine. It uses this creatine to help produce energy quickly, especially during times of mental demand. ¹

Think of those moments when you need to focus intensely, solve a complex problem, or remember important information. These all require significant mental energy.

What makes creatine unique as a nootropic is that it does not directly alter your brain chemistry like some other compounds. Instead, it plays a role in supporting the brain’s natural energy production by helping maintain normal ATP (adenosine triphosphate), which is essentially your cells’ energy currency. ²

This energy-supporting role is important in situations where your brain might be under stress. Like during challenging mental tasks, when you’re sleep-deprived, or as you age and your natural creatine levels may decline.

The research on creatine’s cognitive benefits continues to grow, with studies showing it may support various aspects of brain function, from working memory to processing speed. ³ What’s also interesting is that these benefits appear most pronounced in situations where the brain is under stress or has lower creatine levels to begin with.

So while creatine might not be the first supplement that comes to mind when you think “brain booster,” its ability to support your brain’s energy needs makes it a legitimate and increasingly popular nootropic option.

6 Potential Benefits of Creatine for Brain Health

Have you ever dealt with mental fatigue? You know how frustrating it can be. The good news is, creatine may offer powerful support for your brain, just like it does for your muscles.

Research has uncovered several promising areas where creatine supplementation may offer cognitive benefits. Let’s explore each of them.

Working Memory Enhancement

If you ever needed to hold information in your mind while working on a task, that’s your working memory in action. It’s like your brain’s mental workspace, and creatine may help keep it running smoothly. ⁴

A systematic review in Nutrition Reviews and Experimental Gerontology found that creatine supplementation improves working memory in healthy adults during mentally demanding activities. ⁵

It suggests that creatine plays a crucial role in the creatine-phosphocreatine system, which helps rapidly replenish ATP (adenosine triphosphate) in brain cells when energy demands suddenly increase. This means creatine might help you stay sharp when you need to juggle multiple pieces of information at once.

Attention and Processing Speed

Being able to focus and process information quickly is incredibly valuable in our hyper-connected world. Creatine appears to support these cognitive functions too.

A 2024 study in Frontiers in Nutrition showed that creatine supplementation may help maintain attention and processing speed. ⁶

Researchers found that individuals who were supplemented with creatine showed improved reaction times and sustained attention compared to those who did not.

This means creatine might support your ability to stay focused on important tasks and respond more quickly to information, whether you’re studying for an exam, working on a project, or simply trying to keep up with a busy day.

Mental Fatigue Mitigation

We all know that drained feeling when our brain seems to run out of steam after hours of mental work. Creatine may help support mental endurance, help sustain mental energy levels, and reduce the feeling of brain fatigue.

According to research published in Neuroscience Research, creatine supplementation helped reduce mental fatigue after prolonged cognitive tasks. Researchers believe that creatine’s role in replenishing ATP is likely the reason for improved cognitive performance. ⁷

When we work our brains hard, ATP gets used up, leading to mental fatigue. By helping maintain ATP levels, creatine may provide a steady supply of brain energy, making it easier to stay sharp even during mentally demanding tasks.

Another study on Nutrients suggested that creatine supplementation may help improve cognitive performance during mentally exhausting tasks. ⁸ This means creatine might help you stay mentally fresh even during long periods of brain-intensive work.

Age-Related Cognitive Support

As we age, mental clarity and memory can start to decline. Forgetting names, misplacing things, or feeling like your brain just isn’t as sharp as it used to be

It means supporting brain health becomes increasingly important. The good news? Creatine shows particular promise for older adults looking to maintain cognitive function.

Research suggests that older people with higher resting creatine concentrations tend to perform better in cognitively demanding tasks. A comprehensive review published in The European Journal of Geriatric Gerontology found that creatine plays a recognized role in brain function and development, with emerging evidence suggesting it may help support cognitive health during aging. ⁹

The brain’s natural creatine levels typically decrease as we age, which may be connected to the normal changes in cognitive function that occur over time. Supplementation may help maintain optimal creatine levels in the brain.

Another meta-analysis published in Aging Clinical and Experimental Research also found that creatine supplementation may help maintain cognitive performance in older adults. ¹⁰ The study found that dietary creatine intake is positively associated with cognitive functioning in U.S. men and women aged 60 years and older.

Neuroprotection and Recovery

Just like your muscles after a tough workout, our brains need the right support to stay strong and recover properly. This is where creatine’s unique properties really shine.

A 2004 study in The Journal of Neuroscience showed creatine protects brain cells from toxicity, reducing cell death by up to 50%. ¹¹ It works by blocking key cell death pathways.

This suggests creatine might help maintain healthy energy levels in brain cells, even under stress. Think of it as a backup generator that kicks in when your brain’s main power supply is struggling.

Another study from the same journal shows creatine helps brain cells by supporting mitochondria—the tiny powerhouses in each cell—maintaining ATP levels so cells have energy to stay healthy. ¹²

This protection matters after physical activity that stresses the brain. A 2007 study found creatine supplements reduced brain damage volume by 40% in mice with experimental stroke. ¹³

Creatine also improves brain blood flow. Treated mice recovered faster from reduced brain blood flow, showing better circulation 15-35 minutes after blood flow was restored compared to untreated animals.

Sleep-Deprived Cognition

Ever pulled an all-nighter, only to wake up with your brain in slow motion? Even after coffee, your focus is off and your mind feels like it’s moving through molasses.

This happens because without enough sleep, your brain burns through energy faster than it can replace it. Without proper fuel, simple tasks feel exhausting.

Research suggests creatine might help support cognitive abilities when you’re running on empty.

A 2006 study in Psychopharmacology looked at 19 healthy volunteers who took either creatine or a placebo for 7 days before staying awake for 24 hours. People who took creatine performed significantly better on tasks measuring executive function and showed less mental fatigue than those who took the placebo. ¹⁴

Building on this, a 2007 study in Physiology & Behavior found creatine helped maintain cognitive performance during sleep deprivation. Participants taking creatine showed better performance on central executive function tasks and maintained better mood levels. ¹⁵

While creatine isn’t a replacement for good sleep, it might support brain function during those inevitable times when you can’t get the rest you need—whether from a busy schedule, travel, or occasional insomnia.

Gender Differences in Creatine’s Nootropic Effects

Research suggests that men and women may experience different cognitive benefits from creatine, particularly when it comes to memory.

A study published in The FASEB Journal found that women in the creatine group scored significantly higher than men on a visual memory test. ¹⁶ This suggests that women might actually get more brain benefits from taking creatine than men do.

Visual memory is what helps you remember faces, places, and objects you’ve seen before. It’s what allows you to picture your childhood home or recognize a friend in a crowd. This type of memory is important for many everyday tasks, from remembering where you parked your car to recalling what items you need at the grocery store.

Why might women respond differently to creatine? Scientists think it could be related to differences in how men’s and women’s bodies naturally process and use creatine.

Research published in Translational Psychiatry suggests that both estrogen and creatine can target mitochondrial function in the brain, suggesting a possible interaction that could influence cognitive processes. ¹⁷

Of course, everyone’s body is different, but the research indicates that women may have even more reason to consider creatine as part of their brain health routine.

The Best Form for Cognitive Benefits: Monohydrate vs. HCL

An image of a matured woman consulting a doctor

If you’re researching creatine as a beginner, you’ve probably seen different types. Monohydrate, HCL, ethyl ester, buffered creatine… the list goes on. With all these options, which one is best for brain health?

Let’s keep it simple. Creatine monohydrate stands out as the clear winner when it comes to brain benefits. It’s the most well-studied, widely used, and scientifically supported form of creatine.

In fact, a 2024 meta-analysis published in Frontiers in Nutrition specifically noted that “creatine monohydrate was the form used in all included studies” that demonstrated significant improvements in memory, attention time, and processing speed. ¹⁸

What about creatine HCL? While it’s marketed as a form with better solubility, there’s no strong evidence that it provides any additional brain benefits over monohydrate. Since creatine monohydrate is already highly bioavailable, there’s no need to overcomplicate things.

For those looking to boost both mental and physical performance, Jinfiniti’s Creatine ATP supplement offers a two-pronged approach.

This carefully formulated supplement combines pure creatine monohydrate with ingredients that support ATP production—the main energy source your cells use for both thinking and physical activities.

The formula works in two ways: creatine helps keep optimal phosphocreatine levels in your brain cells, while disodium ATP helps maximize energy production in cells. This combo is especially useful for people who do mentally challenging work along with physical training.

Plus, it’s free from unnecessary fillers and additives, making it a clean and effective choice for anyone looking to support both mental and physical performance.

FAQs About Creatine and Brain Health

An image of wooden blocks written with FAQS

Can creatine make you smarter?

Creatine doesn’t make you smarter in the traditional sense. Instead, research shows that it may help you do better on mentally demanding tasks by boosting your brain cells’ energy reserves and fighting oxidative stress.

Think of it as giving your brain better fuel. The engine stays the same, but runs more efficiently.

Can creatine boost your IQ?

No, creatine doesn’t directly increase your IQ score. While research suggests creatine supplementation may improve certain cognitive functions like memory and processing speed in specific situations, these benefits don’t translate to raising your baseline intelligence as measured by IQ tests.

Can creatine help with brain fog?

While “brain fog” isn’t a medical term, many people use it to describe feelings of mental fatigue, difficulty focusing, or reduced mental clarity. Research suggests that creatine may help support mental energy and reduce feelings of mental fatigue during challenging cognitive tasks.

How many grams of creatine to take for nootropic benefits?

Most studies showing cognitive benefits have used doses similar to those used for muscle benefits—typically 3-5 grams per day. Some research protocols use a “loading phase” of 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams daily.

However, many researchers think that for cognitive benefits, simply taking 3-5 grams daily is enough. The key is consistency—your brain needs time to build up its creatine stores, so taking it daily is important if you want to see potential benefits.

Is creatine safe for cognitive enhancement?

Creatine is one of the most well-studied supplements out there, and it has a great safety record when used correctly. Studies consistently show that creatine monohydrate is safe for healthy adults who take the recommended amounts.

Like with any supplement, it’s smart to check with your doctor before you start taking creatine, particularly if you have health conditions or take medications. Make sure you drink enough water when you’re on creatine, since it makes your muscles hold onto more water.

Referenced Sources:

Two supplement pill bottles, one labeled NMN, one labeled TMG, photorealistic, high detail, set on a wooden table outdoors, lush green garden background

NMN with TMG: Benefits, Dosage and Risks

Written by Jinfiniti Science on March 7, 2025. Posted in NMN. No Comments on NMN with TMG: Benefits, Dosage and Risks

If you’ve been looking into nicotinamide mononucleotide (NMN) supplements, you’ve probably come across recommendations for taking it with trimethylglycine (TMG).

This idea comes from a theory that NMN might use up methyl groups—key biochemical components your body needs for many functions.

But do you really need to take both together? Does the research actually back this up?

In this article, we’ll break down the relationship between NMN and methylation, look at the potential pros and cons of combining these supplements, and give you practical advice on dosing.

Key Takeaways

NMN is a direct precursor to NAD+, supporting cellular energy, DNA repair, and overall health, while TMG is a methyl donor that helps methylation processes in the body.
NMN doesn’t directly use up methyl groups, but its metabolism might indirectly increase methylation demands. That’s why some experts suggest taking TMG alongside NMN supplements.
Most people taking standard NMN doses (250-500mg daily) probably don’t need extra TMG unless they have specific genetic variants, high homocysteine levels, or take high doses of NMN.
If you do combine these supplements, a 1:1 ratio (NMN:TMG) works well. It’s best to take both in the morning with food for better absorption.

NMN and TMG: What Are They?

A female hand in a lab coat holds white capsules against a neutral background.

NMN is a direct precursor to nicotinamide adenine dinucleotide (NAD+), a key coenzyme that drives hundreds of biological processes in your cells.

NAD+ helps with energy production, DNA repair, gene expression, and cellular communication—all functions that decline as we age when NAD+ levels naturally drop.

NMN works by entering cells and turning directly into NAD+ through an enzyme reaction that does not directly consume methyl groups. This efficient conversion makes NMN one of the most promising supplements for maintaining NAD+ levels and supporting cellular health as we get older.

TMG, also known as betaine, is a methyl-rich compound that helps support methylation—a key biochemical process that affects everything from gene expression to detoxification.

You can find TMG naturally in beets, spinach, and whole grains. Its main job is to help convert homocysteine back to methionine, which then produces S-adenosylmethionine (SAMe), the body’s universal methyl donor.

This recycling function makes TMG valuable for keeping methylation balanced, especially when your body’s metabolic demands go up or when you’re not getting enough methyl sources from your diet.

Why Some People Take NMN and TMG Together

The main reason for combining NMN with TMG is to keep methylation balanced during NAD+ metabolism.

While NMN doesn’t directly use up methyl groups when it turns into NAD+, the processes that follow might indirectly affect the body’s methylation capacity.

This is the basic process that some researchers and supplement users are concerned about:

NMN turns into NAD+ without using methyl groups
Enzymes like sirtuins and PARPs use up NAD+ during normal cell functions
This releases nicotinamide (NAM) as a byproduct
When there’s too much NAM to recycle back to NAD+, the body clears the excess through methylation
This clearing process uses S-adenosylmethionine (SAMe), which can drain methyl reserves

The NNMT enzyme helps with this clearing by moving a methyl group from SAMe to NAM, creating methylnicotinamide that the body can excrete. Some speculate that taking high doses of NMN could speed up this cycle, potentially putting strain on methyl donor reserves over time.

Benefits of NMN and TMG Supplementation

An image of two matured woman enjoying the benefit of NMN and TMG Supplementation

While experts still debate whether these supplements need to be taken together, there are several good reasons to pair TMG and NMN. The benefits go beyond just fixing theoretical methylation issues – they might work together to support health and longevity.

Supporting Healthy Methylation

As we’ve explored, NMN doesn’t directly use up methyl groups when it turns into NAD+, but the way NAD+ breaks down later might indirectly increase the need for methylation.

People with MTHFR gene variants (which can reduce methylation capacity by 30-70%) might also react differently to NMN supplements and could benefit more from TMG co-supplementation.

TMG works as a safety net by:

Providing extra methyl groups to support this clearance process
Helping recycle homocysteine back to methionine, which then creates SAMe
Potentially preventing high homocysteine levels, a marker linked to poor methylation

Promoting Heart Health and Metabolism

Beyond methylation, both NMN and TMG offer heart and metabolic benefits that may complement each other when taken together.

NMN works by raising NAD+ levels, which are vital for metabolism, DNA repair, and stress responses. This NAD+ boost has been linked to improvements in obesity, diabetes, and heart failure.

NMN research shows it can improve cardiac function in aging hearts by fixing age-related heart problems and boosting mitochondrial health. ¹ It also helps restore heart function in cardiomyopathy models by activating SIRT3, a mitochondrial protein deacetylase. ²

TMG helps convert homocysteine to methionine, which can lower plasma homocysteine by up to 20% in one study. ³ This matters because high homocysteine is a risk factor for heart disease.

In animal studies, TMG increases bile acid secretion and normalizes lipid metabolism, which may help turn cholesterol into bile acids and reduce atherosclerosis. ⁴

Enhancing Physical Performance

The combination of TMG and NMN might work together to boost physical performance and help you recover faster—areas that can benefit both athletes and older adults.

Research with older adults shows NMN supplements can help increase muscle strength and improve aerobic capacity. In a six-week clinical trial, people taking moderate to high doses of NMN showed better oxygen uptake and improved power compared to those taking a placebo⁵.

Researchers think NMN helps aerobic capacity by improving how muscles use oxygen during activity.

Athletes have also used TMG (often labeled betaine in sports supplements) to boost power output and increase their training volume.

Studies show it can help build lean muscle and reduce body fat when combined with resistance training. ⁶ Its role in supporting methylation might also speed up recovery by helping cells repair themselves after exercise.

Improving Cognitive Function

The brain consumes about 20% of our energy while only making up 2% of our body weight. This high energy demand makes brain cells highly dependent on efficient NAD+ metabolism.

Studies in animals show NMN supplementation improves cognitive function in models of Alzheimer’s disease and age-related cognitive decline. ⁷ ⁸ Human research is still limited, but early findings suggest NMN might support cognitive aspects like processing speed and executive function.

TMG (as betaine) shows potential to protect the brain through its antioxidant and anti-inflammatory effects, with promising research in Alzheimer’s models.

Studies show betaine prevents memory problems while lowering brain levels of malondialdehyde (MDA), an important marker of oxidative damage. ⁹ This suggests TMG might help shield brain cells from the oxidative stress that comes with aging and neurodegenerative conditions.

The Right TMG Dosage with NMN

An image depicting dosage in taking supplements

The evidence shows a 1:1 ratio of TMG to NMN works well for most people. This ratio appears to strike the right balance between NAD+ synthesis and methyl group replenishment, based on available information. Most people who take NMN use between 250-1000 mg per day, with matching TMG doses in the same range.

When to Take TMG and NMN

Timing considerations can impact how well NMN and TMG supplements work:

Morning with food: Take both NMN and TMG in the morning with breakfast. This works with your body’s natural rhythms and helps you absorb them better while supporting your energy levels all day.
With meals: Some NAD+ precursors might work better on an empty stomach, but taking NMN and TMG with food can help prevent stomach discomfort and might actually improve absorption, especially for TMG.
Daily routine: Taking these supplements at the same time each day helps maintain steady levels of both compounds in your system, which likely optimizes their effects on NAD+ levels and methylation balance.

Potential Risks and Side Effects

An image of a matured woman that might be suffering from a supplement side effect

While both NMN and TMG have good safety profiles when used appropriately, there are some potential downsides to consider when combining them.

The most common side effects are digestive issues:

NMN sometimes causes mild nausea or bloating, especially at higher doses
TMG can cause temporary stomach discomfort
Taking these with food often helps reduce these effects

Excessive methylation from high TMG doses can throw off your neurotransmitter balance, which might affect your mood and thinking. This risk is pretty small with standard doses (500-1000 mg of TMG daily) but could matter if you’re taking several methyl donors at once.

You should also be careful and consult with a healthcare provider if you have:

Liver problems (TMG plays a role in liver metabolism)
Existing methylation disorders
A history of cancer

Medication interactions are possible with antifolate drugs like methotrexate, certain antidepressants, and medications metabolized through methylation pathways.

As with any supplements, it’s best to start with lower doses and check with your doctor about possible interactions to get the most benefit with the least risk.

Should You Take TMG with NMN?

An image of a middle-aged woman taking supplement

The science suggests most people taking standard NMN doses (250-500mg daily) probably don’t need extra TMG.

You might want to add TMG if you:

Take high doses of NMN (750-1000mg+ daily) for a long time
Have genetic variations that affect methylation (like MTHFR variants)
Have high homocysteine levels in your blood tests
Feel unexplained fatigue or notice cognitive changes when taking NMN alone

If you don’t have these factors, NMN by itself is likely fine. Your body can usually maintain enough methylation capacity to handle standard NMN doses.

If you’re worried about methylation but want alternatives to TMG, you can:

Make sure you’re getting enough B-vitamins (especially folate, B6, and B12)
Eat foods that support methylation like leafy greens, legumes, and eggs
Take moderate doses of methylfolate or methylcobalamin
Regularly test your methylation markers to keep track of your status

Most people taking standard doses of NMN do well without TMG. The concerns about methyl depletion haven’t really been proven in typical supplementation at normal doses.

If you want a science-backed approach to boost NAD+, Jinfiniti’s Vitality ↑® NAD+ Booster Powder offers a balanced mix of NMN, D-ribose, niacinamide, and creatine monohydrate. These compounds work together to support cellular energy and NAD+ levels without needing extra methylation support.

If you’d rather take the guesswork out, you can pair Vitality ↑® with our Intracellular NAD® Test to measure your actual NAD levels and adjust your supplements based on real data instead of theoretical concerns.

Frequently Asked Questions

An image with a graphic illustration for questions

Do you need to take TMG with NMN?

No, most people don’t need TMG with standard NMN doses (250-500mg daily). TMG may be beneficial for those taking high NMN doses (750mg+), individuals with MTHFR gene variants, or those with elevated homocysteine levels. For the average person, NMN alone is typically sufficient.

How does TMG compare with other methyl donors?

TMG (trimethylglycine) is just one of several methyl donors. Compared to alternatives:

SAM-e: More potent and direct as a methyl donor but significantly more expensive and less stable than TMG
Folate: Works synergistically with B12 to support methylation through a different pathway than TMG
Betaine: TMG is actually betaine anhydrous, so they’re essentially the same compound with identical effects

Each has different absorption profiles and mechanisms, but TMG offers a good balance of effectiveness, stability, and value for methylation support.

Can you take NMN and TMG with resveratrol?

NMN, TMG and resveratrol can be taken together safely. The NMN and resveratrol combo is popular among longevity enthusiasts because resveratrol helps activate sirtuins while NMN supplies the NAD+ that sirtuins need to work. These supplements don’t have any known negative interactions, and they might actually work well together to give you better results.

Does Dr. David Sinclair take TMG?

Dr. David Sinclair mentions in podcasts that he takes TMG with his NMN supplements. He includes TMG in his routine to play it safe about NMN possibly affecting the body’s methylation processes. This shows his careful approach, though scientists still debate whether it’s actually needed.

Referenced Sources:

Ginger and Turmeric: A Golden Pair That Works Better Together

Written by Jinfiniti Science on March 4, 2025. Posted in Nutrition, Turmeric/Curcumin. No Comments on Ginger and Turmeric: A Golden Pair That Works Better Together

Long before golden lattes were all over Instagram and wellness shots lined grocery store shelves, ginger and turmeric were kitchen staples and go-to remedies in Asian households.

These bright, earthy roots weren’t just for flavor, they were trusted for everything from soothing digestion to keeping the body feeling strong and balanced.

Today, research is catching up, confirming what traditional practitioners have known for centuries about the health benefits of turmeric and ginger, showing that this dynamic duo supports everything from a healthy inflammatory response to immune function.

Let’s dive in and see why these ancient roots have earned their “golden pair” status, and why they deserve a spot in your daily wellness routine.

Key Takeaways

Studies show that ginger and turmeric combined help maintain a healthy inflammatory response more effectively than either spice alone.
These golden spices support normal cholesterol levels and help protect cells from oxidative stress, which is key for long-term cardiovascular wellness.
One simple habit, big benefits. Whether you sip, sprinkle, or supplement, adding ginger and turmeric to your routine is an effortless way to support your overall well-being.

Synergy Between Ginger and Turmeric

Have you ever heard of a duo so good together you can’t imagine one without the other? Like peanut butter and jelly, or Netflix and a cozy blanket?

That’s exactly how ginger and turmeric work inside your body.

The magic lies in their complementary biochemistry. Ginger’s bioactive compounds—mainly gingerols and shogaols—don’t just work alongside turmeric’s curcuminoids; they create what scientists call a “potentiation effect.” In simple terms, they make each other stronger.

Research published in Phytotherapy Research examined a herbal formulation containing turmeric, ginger, and black pepper, revealing something fascinating: these ingredients together created effects that surpassed what you’d expect from just adding their individual benefits. ¹

What’s particularly interesting is how this partnership works on a cellular level.

When combined, ginger and turmeric powder boost antioxidant activity much more than either spice alone. ² This enhanced antioxidant effect isn’t just additive, it’s multiplicative. The ginger compounds seem to protect curcumin from breaking down quickly, keeping it active in your system longer while also helping your body absorb it better.

This biochemical teamwork means you’re not just getting two separate benefits running side by side—you’re getting a comprehensive support system where each root amplifies the other’s strengths.

Each has unique active compounds that support the body’s natural processes. Ginger’s bioactive compounds like gingerols likely work synergistically with turmeric to enhance its effects.

Anti-Inflammatory Benefits of Turmeric and Ginger

Think of your body’s inflammatory response as a built-in defense system. It’s there to protect you, but if it’s out of balance, you might start feeling not quite yourself.

This is where ginger and turmeric really shine. They target different aspects of your body’s inflammatory pathways.

Turmeric’s major compound curcumin is well-known for fighting inflammation.

Curcumin helps control NF-κB, a key pathway that works like a master switch for inflammation-related proteins. ³ When this pathway is working as it should, your body can handle everyday stressors more smoothly without overreacting.

Ginger’s shogaols work differently by supporting MAPK signaling, another crucial pathway for keeping a balanced inflammatory response.

A study in Molecules found that a 5:2 ginger-turmeric ratio cuts TNF and IL-6 by 40-60% in immune cells. ⁴When combined in this ratio, they work even better together, helping your body naturally regulate key inflammation proteins.

But their benefits don’t stop there. Ginger and turmeric also boost your body’s built-in antioxidant defenses.

Both 6-shogaol (from ginger) and curcumin help activate Nrf2, a protein that stimulates the production of protective enzymes like HO-1. ⁵ ⁶ These enzymes help shield your cells from oxidative stress, which is key for long-term wellness.

The bottom line: when you take turmeric and ginger, they can provide full-spectrum anti-inflammatory support for your body, working from multiple angles to help you feel your best.

Digestive Health Benefits of the Golden Pair

These ancient roots have been trusted for centuries to support digestive comfort, and now science is showing just how powerful they really are.

Ginger has long been used to support digestive comfort like reducing nausea, bloating, and general stomach discomfort. ⁷ Turmeric is gaining attention for its role in gut health.

A study published in The Journal of Nutritional Biochemistry shows that ginger supports gut barrier function and promotes a balanced microbiome. ⁸

But the real magic happens when you take turmeric and ginger together. Combined, they create a protective effect against digestive inflammation and support the body’s natural digestive processes. ⁹ Their combined effects help promote digestive comfort while supporting normal gut function.

The Immunity-Bolstering Benefits

An image of a matured woman with healthy immune system

If you’re someone who likes to support your wellness throughout the year, you’ll be happy to know that ginger and turmeric are like a dynamic duo for your immune system. These golden roots don’t just add flavor to your food—they help maintain your body’s natural defenses in a simple, natural way.

Ginger is a time-tested remedy for maintaining healthy airways, thanks to its antimicrobial properties and benefits for the respiratory tract. ¹⁰ ¹¹ Turmeric complements ginger’s immune-supporting properties and contributes to healthy immune cell activity.

Research in Frontiers in Cell and Developmental Biology backs this up, showing that turmeric helps regulate immune cell function and cytokine balance. ¹²

Keeping cytokines balanced helps your body maintain appropriate responses. That’s why turmeric is so valuable—it doesn’t just stimulate immune activity (which isn’t always good), but helps your body maintain natural immune balance.

Studies looking at these spices together also show they improve immune responses, with increased antibody production and better cellular immune responses. ¹³

Natural Joint Health and Pain Relief

An image of matured men and women with healthy joints

As we age, our joints take on a lot. The good news is, ginger and turmeric offer natural support for keeping your joints and muscles functioning at their best.

Research shows ginger can ease muscle pain from eccentric exercise. ¹⁴ Whether it’s following a tough workout or a day spent on your feet, ginger helps maintain flexibility and supports your body’s natural comfort response.

Reviews and meta-analyses confirm that turmeric extracts help manage knee osteoarthritis symptoms. Turmeric reduces pain and improves physical function, with a safety profile like placebo and fewer side effects than NSAIDs. ¹⁵

Studies show that combining turmeric and ginger can cut pain levels in patients with chronic knee osteoarthritis just as effectively as NSAIDs like Naproxen. ¹⁶

Case studies and clinical trials also report improvements in pain and mobility for people taking turmeric and ginger, suggesting they can boost joint function and quality of life for arthritis patients. ¹⁷

The Spice Duo that Keeps Your Heart Strong

If you’ve been looking for simple, natural ways to keep your heart in good shape, ginger and turmeric may offer natural support for heart health in ways you wouldn’t expect.

A review in the Journal of Health and Rehabilitation Research shows ginger and turmeric help maintain normal cholesterol levels. They support balanced lipid profiles by maintaining healthy levels of total cholesterol, LDL (“bad” cholesterol), and triglycerides, while supporting HDL (“good” cholesterol). ¹⁸

Another systematic review that looked at these spices in people with type 2 diabetes showed ginger and turmeric helped improve lipid profiles. ¹⁹ The researchers found these spices can be a natural way to help maintain healthy cholesterol levels.

This balance is important because too much LDL and triglycerides can put extra strain on your cardiovascular system.

Endocrine and Metabolism Support

Your endocrine system is like your body’s communication network. It uses hormones to control important functions like growth, energy use, and even your mood. When this system is working well, you feel energetic, your weight stays stable, and you generally feel your best.

Research in The American Journal of Chinese Medicine shows that turmeric and ginger can help maintain healthy hormone levels and support normal hormone receptor interactions. ²⁰ In other words, they can help your body’s messaging system work more efficiently.

When it comes to metabolism—how your body converts food into energy—these golden spices shine even brighter. They boost energy metabolism by affecting basal metabolic rate (BMR), total energy expenditure, and lipid oxidation.

Ginger is noted for its positive effects on weight control and obesity prevention, while curcumin inhibits the conversion of preadipocytes to mature adipocytes, having a positive impact on lipid metabolism and energy expenditure. ²¹

How to Add Ginger and Turmeric to Your Routine

Adding ginger and turmeric to your daily routine is simple. You can easily include these powerful botanicals in your cooking or take them as supplements, giving you regular access to their anti-inflammatory and antioxidant benefits.

Through Diet: Culinary Applications

One of the easiest ways to enjoy ginger and turmeric is through your diet.

Here are some simple ideas:

Add freshly grated ginger and turmeric to soups, stews, and stir-fries
Blend them into smoothies with fruits like mango or pineapple
Sprinkle ground turmeric on roasted vegetables or scrambled eggs
Make a warming tea with fresh ginger slices, a pinch of turmeric, and lemon

Golden Milk: A Therapeutic Tradition

Golden milk (or “turmeric latte”) stands out as perhaps the most effective way to consume turmeric regularly. This ancient Ayurvedic preparation combines turmeric with fat and black pepper—elements that dramatically improve curcumin absorption.

Classic Golden Milk Recipe:

Ingredients:

1 cup milk of choice (coconut, almond, or dairy)
1 teaspoon ground turmeric
½ teaspoon ground ginger
¼ teaspoon freshly ground black pepper
1 teaspoon coconut oil or ghee
Optional: cinnamon, cardamom, honey or maple syrup to taste

Instructions:

1.Combine all ingredients except sweetener in a small saucepan

2. Heat gently, whisking continuously for about 3-5 minutes until warm but not boiling

3. Remove from heat, add sweetener if desired

4. Strain if using fresh ginger, and enjoy warm

The black pepper in this recipe is crucial—piperine, its active compound, increases curcumin absorption by up to 2,000%, transforming turmeric from a pleasant spice into a therapeutic intervention.

Supplementation: Precision and Convenience

While food sources are beneficial, supplements give you concentrated, standardized doses of active compounds that you might not get enough of through diet alone. This matters especially when you’re targeting specific health goals or inflammatory conditions.

When choosing a turmeric supplement, two things really matter:

1. Curcuminoid content: Go for products standardized to 95% curcuminoids

2. Bioavailability enhancers: Either black pepper extract (piperine) or advanced delivery systems

Jinfiniti’s Extra Strength Turmeric curcumin supplement tackles both issues with a well-rounded approach to fighting inflammation. Each serving gives you research-backed amounts of:

Turmeric extract standardized to 95% curcuminoids

Ginger root that complements turmeric’s effects

Boswellia serrata extract that works together with turmeric against inflammation

Quercetin for extra antioxidant protection

Piperine from black pepper extract to boost absorption

This carefully balanced mix targets several inflammatory pathways at once, giving you more complete support than products with just one ingredient. If you’re dealing with chronic inflammation or want to support joint health, this precisely formulated approach might work better than just using turmeric in cooking.

Special Cautions and Potential Side Effects

An image with a label saying "side effects"

While turmeric and ginger are safe for most people, they do pack some powerful bioactive compounds that call for a few precautions.

Medication Interactions

Blood Thinners: Both spices have natural anticoagulant effects and can increase bleeding risk when taken with aspirin, warfarin, or clopidogrel

Diabetes Medications: They may boost insulin sensitivity, potentially making blood sugar medications work more strongly

Acid Reducers: Turmeric might work against medications that lower stomach acid

When to Be Careful

Before Surgery: Stop taking them at least two weeks before any procedures due to bleeding risk

Pregnancy and Breastfeeding: Using them in food is generally safe; medicinal doses should be discussed with a healthcare provider

Gallbladder Conditions: Turmeric stimulates bile production, which could be a problem if you have gallstones or bile duct issues

Digestive Sensitivities: They might cause mild stomach discomfort in larger amounts

Quality Matters

Source is important—look for products tested for contaminants

Third-party testing helps ensure purity and potency

Standardized extracts provide more consistent therapeutic effects

It’s best to check with your healthcare provider before starting any supplements, especially if you have health conditions or take medications. Everyone responds differently based on genetics, gut microbiome, and overall health.

Referenced Sources:

Vibrant blue and pink DNA strand representing NAD World 3.0

What is NAD World 3.0?

Written by Jinfiniti Science on March 1, 2025. Posted in NAD+, NMN.

The NAD World 3.0 is the newest version of a framework that explains how aging and longevity in mammals are regulated through NAD+ (nicotinamide adenine dinucleotide) metabolism.

Shin-Ichiro Imai and his team came up with this theory in 2025¹, building on their earlier ideas from 2009 and 2016 while adding important new elements. These include the small intestine as a key tissue, the Slc12a8 NMN transporter, and extracellular NAMPT (eNAMPT)-containing vesicles.

The core idea is that aging happens when multi-layered feedback loops break down – these loops involve NMN (nicotinamide mononucleotide) and eNAMPT working across four main tissues: the hypothalamus, skeletal muscle, adipose tissue, and small intestine.

This paradigm shift gives us much better insights into how declining NAD+ throughout the body drives aging and points to new targets for potential treatments.

Key Takeaways

NAD World 3.0 explains aging by looking at how NAD+ metabolism declines in four key tissues: the hypothalamus, skeletal muscle, adipose tissue, and small intestine.
The theory shows there are two NAD+ regulation systems: a fast pathway that uses Slc12a8 transporters and a slow pathway that uses eNAMPT-containing vesicles.
These findings point to several possible anti-aging approaches, including NMN supplements, targeted delivery systems, and gut microbiome interventions.

From NAD World 1.0 to 2.0: Laying the Foundation

The NAD World hypothesis (2009) put NAD+ at the center of mammalian aging by showing how it works through sirtuin-mediated deacetylation and circadian rhythm regulation².

This idea highlighted two key players:

SIRT1, an NAD+-dependent deacetylase that controls DNA repair, metabolism, and stress resistance
NAMPT, the rate-limiting enzyme in the NAD+ salvage pathway that’s responsible for making NAD+ throughout the body.

By 2016, new findings led to an update called NAD World 2.0³, which added three important tissues to the picture:

The hypothalamus as the control center for aging
Skeletal muscle as the mediator of metabolism
Adipose tissue as the modulator of NAD+.

This newer version highlighted how tissues talk to each other through adipose-derived eNAMPT vesicles and how the hypothalamus sends sympathetic signals to peripheral tissues.

But we still didn’t know enough about how NMN moves through the body and how different tissues maintain their NAD+ levels—gaps that the 3.0 version tries to fill.

Advancements Leading to NAD World 3.0

Three breakthroughs pushed us into NAD World 3.0:

Finding Slc12a8 as the main NMN transporter that lets cells directly take up NMN.
Understanding how eNAMPT-containing extracellular vesicles (EVs) work as long-range carriers for NAD+ biosynthesis.
Discovering the small intestine’s role as the fourth pillar in controlling systemic NAD+ through NMN absorption and circulation.

These discoveries showed us previously hidden layers of time and space control over NAD+ balance. We now need a model that includes both quick (minutes) NMN transport and slower (hours/days) eNAMPT-driven NAD+ synthesis.

The Four Pillars of NAD World 3.0

Think of NAD World 3.0 as a communication network between four major “control centers” in your body:

1. The Hypothalamus: The Brain’s Command Center

Deep in the brain, the hypothalamus works like a control center, maintaining the vital systems that guide your body’s cells throughout life. It:

Sends signals to muscles and fat tissue
Controls essential conditions like temperature and hunger
Uses NAD+ as a key resource to keep biological processes running properly

When the hypothalamus doesn’t have enough NAD+, its function declines, causing your body’s cells to operate less efficiently and potentially speed up the aging process.

2. Skeletal Muscle: The Power Generator

Your muscles are your body’s biggest users of NAD+. They:

Burn energy to move your body
Release special molecules called myokines that affect other tissues
Work closely with the hypothalamus through a feedback system

As you age and NAD+ levels drop, muscle weakness and fatigue can result.

3. Fat Tissue: The Communication Hub

Your fat cells do more than just store energy. In NAD World 3.0, they:

Package NAMPT (the enzyme that makes NAD+) into tiny bubbles called vesicles
Send these vesicles through your bloodstream to other tissues
Help maintain NAD+ levels throughout your body

This explains why changes in body fat can affect how we age.

4. Small Intestine: The Supply Manager

The newest addition to the theory, your small intestine:

Absorbs NMN (the direct precursor of NAD+) from your diet
Contains high levels of the Slc12a8 transporter to capture NMN
May interact with gut bacteria that produce NAD+ precursors

This explains why diet may significantly impact how we age.

How the System Works Together

NAD World 3.0 describes two main ways these systems work together:

The Fast Lane: Quick NAD+ Adjustments

When your body needs quick energy or repair:

The small intestine absorbs NMN from food
The Slc12a8 transporter quickly moves NMN into cells
Cells convert NMN to NAD+ within minutes
This NAD+ powers immediate cellular needs

This is like having a fast-charging system for your cellular batteries.

The Slow Lane: Long-Term NAD+ Maintenance

For ongoing NAD+ support:

The hypothalamus signals fat tissue
Fat tissue releases NAMPT-containing vesicles
These vesicles travel to tissues that need NAD+
The tissues use NAMPT to make NAD+ over hours or days

This system keeps your NAD+ levels stable over time, like a backup generator.

What This Means for Anti-Aging Treatments

NAD World 3.0 suggests several promising approaches to slow aging:

NMN Supplements: Taking pure NMN could boost NAD+ levels, especially if absorbed by the small intestine.
NMNH: A modified form of NMN that might better reach the brain.
Slc12a8 Enhancers: Drugs that increase this transporter could improve NMN absorption.
Targeted Delivery Systems: Special particles that deliver NAD+ precursors to specific tissues.
Gut Microbiome Approaches: Probiotics with bacteria (Fructobacillus) that produce NAD+ building blocks.

Simple Analogy

Think of your body like a smartphone:

NAD+ = Battery percentage
NMN = Quick charger
eNAMPT vesicles = Battery replacement service
Hypothalamus = Operating system
Aging = Battery degradation over years

Current anti-aging approaches are like using portable chargers (NMN supplements). Future tech might involve replacing the battery cells (eNAMPT vesicles) or upgrading the OS (hypothalamus repair).

The Big Picture

The NAD World 3.0 theory is a big step forward in how we understand aging. Instead of just looking at single cells or genes like older theories did, this framework shows how different body systems work together during the aging process.

This theory suggests aging isn’t simply about wearing out over time. It’s actually caused by the breakdown of a complex communication network between your brain, muscles, fat tissue, and intestines—all linked by NAD+.

As scientists test and refine this theory, we might find new ways to keep our NAD+ levels up as we get older. This could potentially slow down age-related decline and help us stay healthy longer.

The science is still evolving, but NAD World 3.0 gives us a fresh roadmap for understanding one of life’s biggest mysteries: why and how we age.

Referenced Sources

Two supplement bottles of NMN and Niacin side by side comparison in dramatic lighting

NMN vs. Niacin: Safety and Efficacy for Longevity

Written by Jinfiniti Science on February 28, 2025. Posted in NMN, Longevity, NAD+ Precursors, Niacin.

Inside your cells, there’s a fascinating molecule called NAD+ that plays a key role in how you age. This coenzyme isn’t just important – it’s essential for hundreds of processes that keep your cells healthy.

The catch? Your NAD+ levels drop as you age, which speeds up aging and can trigger various health problems.

With aging and longevity supplements such hot topics, it’s not surprising that NAD+ boosters have taken off. Two of the most talked-about options are NMN and niacin. While they both help your body make NAD+, they work through different pathways.

So what’s the real story with these two supplements?

We need to look at their safety profiles, how well they boost NAD+ levels, and their effects on longevity. Which one works better? Can you take them long-term? And most importantly – which one might be right for you?

Key Takeaways

NMN offers a more direct path to NAD+ with fewer side effects than niacin, though it costs more
NMN supports cellular energy and brain health, while niacin may help manage cholesterol and skin conditions
Niacin commonly causes flushing and potential liver issues, while NMN shows minimal side effects in current research
Testing your NAD+ levels before taking NMN or niacin ensures you get the right dose and avoids potential negative effects of excessive intake

What’s the Difference Between Niacin and NMN?

NAD+ boosters have come a long way since their early days. One of the first was niacin, which is just another name for nicotinic acid. It’s a form of vitamin B3 that helps with basic body functions like metabolism and energy production, and it keeps your skin healthy too. Doctors have been using it for years, especially to help people manage their cholesterol.¹

NMN (nicotinamide mononucleotide) is the new kid on the block. It’s getting a lot of attention because it can boost NAD+ levels in a more direct way. While it’s related to vitamin B3 chemically, it’s mainly sold as a supplement for longevity, energy, and keeping your cells healthy.

Here’s how niacin works in your body – it’s not exactly straightforward. Before it can turn into NAD+, it has to go through multiple steps.

It first changes into nicotinamide, and then that turns into NAD+. Each time it transforms, the process becomes less efficient and burns up some of your cell’s energy.

NMN takes a more direct route. Your body can absorb it easily and turn it straight into NAD+, skipping some of the steps that niacin has to go through.² That’s why it’s faster and more effective at boosting NAD+ levels.

Looking at cost, niacin’s definitely the more budget-friendly choice. You can find it pretty much anywhere that sells supplements, and it’s in lots of everyday foods like nuts, dairy products, and leafy greens. That makes it an easy choice for most people.

NMN costs quite a bit more, mainly because it works more efficiently and it’s still relatively new to the market. The NMN supplement price tag reflects its position as a premium NAD+ precursor. Even though it’s more expensive, lots of people pick NMN because they’re specifically looking for those benefits to energy, longevity, and cellular health.

Infographic showing the differences between NMN and Niacin

Benefits of NMN vs. Niacin

Both NMN and niacin help boost NAD+ levels as we age, but they work differently in the body. Let’s look at how they stack up:

Benefits of NMN

Since NMN is a direct NAD+ precursor, it effectively raises NAD+ levels, which can result in:

Increased Cellular Energy – NMN kicks SIRT1 proteins into action, as shown in the Journal of Advanced Research.³ These proteins of the sirtuin family keep the mitochondria and nucleus talking to each other, which is critical for your cells to produce energy efficiently.

Improved Brain Health – A study in Brain Research shows that NMN helps keep neurons healthy and reduces oxidative stress in the brain.⁴ This matters because oxidative stress can lead to cognitive problems as we age.

Metabolic Health Boost – NMN has been shown to support healthy blood sugar levels and improve insulin sensitivity in a study published in the Journal of Translational Medicine.⁵

Cardiovascular Support – NMN also promotes healthy blood vessel function, improves circulation, and supports cardiovascular health as we age.⁶

Want to learn more? Check out our full article on what makes NMN supplements so promising.

Benefits of Niacin

Niacin’s been around for a while, and there’s good reason for that. Here are some research-backed benefits:

Cholesterol Management – In a study published in JAMA Internal Medicine, niacin helped raise HDL (good cholesterol) and lower LDL (bad cholesterol) and triglycerides in patients with difficult-to-treat dyslipidemias, reducing the risk of heart disease and stroke.⁷

Skin and DNA Repair – A study published in the British Journal of Nutrition showed that niacin may help protect against cumulative DNA damage, lowering the risk of premature aging and skin conditions.⁸

Support for Brain Health – A study published in Neurotherapeutics shows that niacin fights neurodegeneration and supports brain function, possibly reducing the risk of neurodegenerative conditions.⁹

Improved Blood Flow – Scientists discovered that niacin helps keep the endothelium (that’s the thin layer lining your blood vessels) healthy, which means better blood flow throughout your body.¹⁰

Side Effects of Niacin vs. NMN

An image of a matured woman suffering from the side effects of NMN and Niacin.

The research we have so far shows that NMN is safe and well-tolerated, even when people take higher doses.¹¹ Users don’t typically report any significant side effects or discomfort. However, since NMN is relatively new, data on long-term safety is still being researched.

Niacin, on the other hand, has been studied for decades, so we know a lot more about its safety profile. While it’s effective at increasing NAD+ and improving cholesterol levels, it can cause some serious side effects, particularly at high doses:

First, there’s the niacin flush – your face and upper body might feel warm and tingly, and turn red. It’s usually harmless but can be pretty uncomfortable

It can also upset your stomach, leading to nausea and vomiting. If you have peptic ulcers, niacin might make them worse. ¹²

High doses can be toxic to the liver, especially if you’re taking the sustained-release form. This means you’ll need regular monitoring if you’re using it long-term.¹³

There’s also a link to diabetes – studies show that people taking niacin have a 34% higher chance of developing diabetes compared to those who don’t.¹⁴

If you have liver problems, you’ll want to check with your doctor before taking niacin. It can raise your liver enzymes over time, so they’ll need to monitor your liver function.

People with diabetes or insulin resistance should be extra careful since niacin can affect blood sugar levels. If you have gout, keep in mind that niacin can increase uric acid levels, which might trigger a flare-up.¹⁵

If you have low blood pressure, niacin might lower it further, especially if you’re taking other medications. It’s definitely worth having a conversation with your healthcare provider before considering supplementation.

Last but not least – we’ve also had users report extremely high NAD+ levels when taking our intracellular NAD+ test while using niacin supplements. This isn’t ideal – it’s different from what we see with NMN, which raises NAD+ levels more gradually.

Why Does Niacin Cause Flushing but NMN Doesn’t?

When someone takes niacin, it triggers a specific receptor called GPR109A on their skin cells. This kicks off a chain reaction where the cells release two types of prostaglandins – PGD2 and PGE2. These molecules make blood vessels widen, and that’s what causes the characteristic warm, red flush.¹⁶

There’s also a serotonin connection – niacin bumps up serotonin levels, which can make some people feel itchy along with the flush. Most people start feeling these effects about 15-30 minutes after taking niacin, and it can stick around for up to an hour.¹⁷

NMN works differently. It doesn’t set off that GPR109A receptor or cause any prostaglandin release.

Instead, it goes straight into making NAD+. That’s why people don’t get that flushing reaction with NMN – there’s no redness or tingling because it bypasses all those steps that cause the flush. You just get the NAD+ boost without the side effects.

Can You Take Niacin and NMN Together?

An image of a matured woman deciding which pills to take.

You can take both niacin and NMN—but do you need to? That depends on your goals.

Niacin is found in plenty of foods like meat, fish, nuts, and whole grains. Most people get enough from their diet, so unless you’re taking it for a specific reason (like cholesterol support), there’s no real need to supplement.

Some suggest the combination may have synergistic effects for longevity and metabolic health.

However, as we mentioned before, there is a risk that niacin could push NAD+ levels too high, and we don’t fully understand the long-term effects of increasing NAD+ beyond the healthy range.

If you decide to take both, start small – try low doses of niacin (50-250 mg) along with NMN to support your NAD+ levels without overwhelming your system.

Timing matters too. Many people take their niacin at night to avoid the flushing effect during the day, while they’ll take NMN in the morning.

NMN is more commonly combined with nicotinamide riboside (NR), another NAD+ precursor that converts into NAD+ through a different pathway than niacin.

How Do You Know if Your Supplement is Working?

Many people assume higher NAD+ is always better, but that’s not necessarily true. If your NAD+ levels are already optimal, adding high doses of niacin or NMN may not provide extra benefits and could even backfire.

If your levels get too high, you might experience fatigue, headaches, or other subtle changes. In contrast, if your NAD+ is too low, you may still struggle with low energy, brain fog, or sluggish recovery.

This is why getting a baseline test before supplementing (or adjusting doses) is a smart move. The key is listening to your body and finding a level that works for you.

So how can you tell if your supplement is actually working?

The best way is to test your NAD+ levels. To make sure you’re not taking too much or too little, the Intracellular NAD+ Test offers a first-of-its-kind, reliable at-home solution to measure your NAD+ levels. This comprehensive test identifies deficiencies and provides actionable insights to optimize your NAD+ intake.

Intracellular NAD Test promotional image

Making the Right Choice for Longevity

An image of matured man and woman enjoying longevity.

When choosing between NMN and niacin, consider both your health goals and budget. If you’re after a simple, flush-free way to boost NAD+, NMN works well. But if you’re focusing on heart health or cholesterol management, low-dose niacin might offer extra benefits. Cost-wise, niacin is typically cheaper, while NMN tends to be more expensive.

Quality matters when finding the right supplement. Not all NAD+ boosters are created equal, so look for pure, third-party tested products to ensure reliability.

Watch out for side effects too. Start with low doses and adjust gradually to find what suits your body best. Niacin in particular can come with serious risks, especially at higher doses.

For a complete approach to NAD+ enhacement, Vitality ↑® NAD+ Booster offers a science-backed option. This premium supplement combines four synergistic ingredients—Niacinamide, Creatine Monohydrate, D-Ribose, and NMN—to boost NAD+ levels more effectively than single-ingredient alternatives.

What sets Vitality ↑® NAD+ Booster apart?

Clinically formulated to efficiently restore and sustain optimal NAD+ levels.

No unnecessary fillers—just premium, natural compounds for optimal cellular health.

Independently verified to ensure purity, potency, and effectiveness.

Backed by 5+ years of research and real-world use, delivering consistent, reliable results.

With Vitality ↑®, you’re not just taking another supplement—you’re giving your body the fuel it needs to thrive, stay energized, and support long-term health.

Frequently Asked Questions

An image of a cork board depicting questions.

How do NMN and niacin supplements interact with common medications?

Both NMN and niacin can interact with certain medications. Niacin can affect how well blood pressure medications, statins, and diabetes drugs work. NMN has fewer known drug interactions, but it’s still important to check with your doctor before starting either supplement, especially if you’re taking medications for chronic conditions.

Are there age-specific recommendations for NMN vs. niacin supplementation?

While everyone’s NAD+ levels drop with age, the best timing and dosage can vary. Research suggests NMN might work better for people over 40, when NAD+ levels typically start declining more quickly. Younger people might do fine with lower doses or just dietary sources of niacin unless they have specific health concerns.

How do lifestyle factors like exercise, diet, and sleep impact the effectiveness of NMN and niacin?

Lifestyle factors strongly affect how your body responds to NAD+ precursors. Regular exercise naturally boosts NAD+ levels, which might enhance the supplements’ effects. Intermittent fasting and caloric restriction have also been shown to increase NAD+ levels. Poor sleep, too much alcohol, and chronic stress can drain NAD+ reserves, potentially making the supplements less effective.

Can NMN or niacin supplementation benefit athletic performance and recovery?

Research is starting to show that NAD+ precursors might boost athletic performance and recovery by improving how mitochondria work and how energy is produced. Some athletes say they’ve noticed faster recovery times and better endurance when taking NMN specifically, though we need more clinical studies to confirm these effects across different types of physical activities.

What biomarkers beyond NAD+ levels should I monitor when taking these supplements?

Beyond NAD+ levels, it’s worth keeping an eye on inflammation markers (like CRP or IL-6), blood glucose and insulin levels, liver function tests (especially with niacin), and oxidative stress markers. For a complete picture of how these supplements are affecting your health, also track things like energy levels, sleep quality, and how well you’re thinking and focusing.

Referenced Sources:

An image showing a jar labeled NMN full of supplement capsules on a bamboo table

How to Choose the Best NMN Supplement in 2025

Written by Jinfiniti Science on February 27, 2025. Posted in NMN, Supplements.

Nicotinamide mononucleotide (NMN) has become one of the most promising compounds in longevity science. It’s a direct precursor to NAD+, a crucial molecule for energy production and hundreds of biological processes that keep our cells healthy.

More and more people are trying NMN supplements to support their healthspan, but there’s a problem. The market’s growing fast, and you’ll find huge differences in quality, purity, and how well these products actually work.

To make smart choices in this confusing market, you’ll need to understand what separates high-quality NMN from inferior options. This guide offers a science-backed framework for choosing an effective NMN supplement based on current research and manufacturing best practices.

Key Takeaways

Quality NMN supplements require proper certifications, >98% purity, and transparent manufacturing—low-priced options often contain diluted or counterfeit ingredients
Effective NMN dosing ranges between 250-1200mg daily based on current research, with lower starting doses recommended for beginners
NMN supplements support NAD+ levels which naturally decline by about 50% by age 50, potentially affecting energy production, DNA repair, and cellular health
Stability matters—choose NMN products in opaque, airtight containers with proper storage instructions to prevent potency loss from light, heat, and moisture exposure

Why Consider Taking an NMN Supplement?

Research shows NAD+ levels drop steadily as we age, falling by as much as 50% in some tissues by the time we reach late adulthood¹.

This metabolic change isn’t the only reason we age, but it speeds up cellular damage by hindering energy production, DNA repair, and stress responses—all critical processes that keep our biological systems working properly.

NAD+ is critical for several essential cellular functions:

Powering our mitochondria (the cell’s energy factories)
Switching on sirtuins, the proteins that control our longevity genes
Fixing damaged DNA
Maintaining proper cell signaling

The main reason people take NMN supplements is to boost their declining NAD+ levels as they age. The latest research suggests NMN could be a smart addition to anyone’s health strategy who wants to keep their cells functioning optimally by maintaining NAD+.

Choosing a Quality NMN Supplement: 5 Decisive Factors

NMN supplements don’t all deliver the same benefits and their quality can vary dramatically. These five factors create an essential framework to help you identify truly effective NMN supplements that meet scientific standards and offer genuine cellular health benefits.

Infographic showing how to choose an NMN supplement

Manufacturing and Third-Party Certifications

When choosing an NMN supplement, go for products made in cGMP-certified facilities. These facilities follow strict FDA standards and make sure every batch is consistent and safe.

Look for brands that use third-party testing on top of their own quality checks. This outside verification confirms that what’s listed on the label is actually in the product. Some respected testing groups include NSF International, USP, and ISO-certified labs.

Pick supplements that show certification logos right on their packaging or website. These quality indicators show the maker has chosen to meet tough external standards.

Good manufacturers will happily share info about where they get ingredients, how they synthesize them, and their quality control steps. Some even provide specific test results for each batch through QR codes on the packaging.

Be ready to spend more on properly certified products, especially with NMN. The complex process to make it needs special expertise to create pharmaceutical-grade supplements without harmful byproducts that could work against the health benefits you’re after.

High Purity Standards

One of the key things to consider when choosing the right NMN supplements is purity. Look for products with at least 98% pure NMN. Good brands aren’t shy about their purity levels—the best ones will highlight when their purity exceeds 99%.

Look for manufacturers who use High-Performance Liquid Chromatography (HPLC) testing. This is the gold standard that accurately measures NMN concentration and spots impurities. Some advanced companies also use Nuclear Magnetic Resonance (NMR) spectroscopy as an extra verification step.

Try to find or ask for a detailed Certificate of Analysis (CoA) that shows:

The exact NMN percentage
A complete impurity profile
Heavy metal testing results
Microbial testing confirmation
Batch identification
Details about testing methods

Be careful with supplements that don’t provide this documentation, as they might contain contaminants like manufacturing solvents or cheaper alternatives such as niacin. Quality manufacturers will happily share this information if you ask or they’ll publish it directly on their websites.

Pick brands that do stability testing to make sure their NMN stays potent throughout its shelf life. This shows they’re extra committed to quality and helps ensure you’re getting effective NMN right up until the expiration date.

Effective Dosage Ranges

The best NMN products provide between 250mg to 1200mg per daily serving, the range most supported by current research. Different health goals may require different amounts of NMN, so look for brands that offer various dosage options.

Start with lower doses (250-500mg daily) if you’re new to NMN supplementation. Quality manufacturers will provide clear guidance on starter doses versus maintenance amounts, allowing you to gradually increase if needed.

Choose supplements that clearly state the exact NMN content per serving rather than proprietary blends with unspecified amounts. Some companies misleadingly list the total capsule weight rather than actual NMN content, so verify you’re getting the full dosage you expect.

Be skeptical of products recommending extremely high doses (over 1500mg daily) without scientific justification, as current research hasn’t established benefits beyond certain thresholds. Conversely, question supplements suggesting very low doses (under 100mg daily) as potentially ineffective.

Formulations and Bioavailability

NMN comes in several different forms, each with different absorption qualities and convenience factors. Keep in mind that most scientific studies have used pure NMN powder, so that’s the gold standard when looking at evidence-based supplements.

Look for products that clearly say they use the same type of NMN that’s been tested in clinical research. Be careful with new delivery methods like liposomal formulations that claim better absorption without real research to back it up—they might work in theory, but there’s not much actual study on them specifically for NMN.

Pick between capsules and powder based on what works best for you. Capsules give you exact doses and are easy to take, while powder lets you adjust your dose and might save you money. Scientists have used both types in their studies.

You might also want to look at supplements that include other well-researched synergistic ingredients. Some products combine NMN with TMG to help with methyl group donation, or NMN with resveratrol to help activate sirtuins—these combinations have at least some scientific backing.

When comparing NMN and NR (nicotinamide riboside), newer research suggests NMN might have some advantages because of specific ways it’s transported into cells, though both ultimately raise NAD+ levels.

Stability and Shelf-Life Considerations

NMN is sensitive to environmental factors, so good storage and packaging are key to keeping it potent. Pick products in opaque, airtight containers that shield against light, oxygen, and moisture—these three things speed up NMN breakdown.

Look for supplements with clear storage instructions that tell you to keep them cool and dry. Good manufacturers will tell you specific temperature ranges for best stability, usually below 77°F (25°C), and may suggest refrigeration after opening.

Glass containers generally outperform plastic for long-term storage, while desiccant packets, oxygen absorbers, or nitrogen-flushed bottles indicate attention to preserving chemical integrity.

Make sure there are clear expiration dates based on actual stability testing, not just random timeframes. Trustworthy companies run ongoing stability tests to figure out exactly how long their NMN stays potent when stored properly.

How to Spot Fake NMN

Price serves as a reliable indicator of authenticity in the NMN market. Be immediately suspicious of products priced significantly below market average—producing pharmaceutical-grade NMN involves substantial costs, making prices under $0.50 per gram a clear warning sign of potential counterfeits or severely diluted products.

Apply the “taste test” to powder formulations when possible. Genuine NMN has a distinctly bitter taste resembling vitamin B3 (niacin). If it tastes sweet or pleasant, it’s likely not pure NMN or contains additives to hide what’s really in there.

Check for misrepresented research citations that don’t actually study the specific product. Reputable manufacturers accurately reference relevant studies without exaggerating connections to their formulations.

Verify seller legitimacy through their online presence and history. Established companies have professional websites with detailed company information, transparent contact methods, and a history of customer reviews across multiple platforms.

Consider requesting third-party test results to verify questionable products. Legitimate manufacturers willingly provide these documents, while counterfeiters typically offer excuses or heavily redacted reports that obscure crucial details.

Does NMN Have Possible Side Effects?

While NMN shows a good safety profile in current research, some users experience mild side effects. Look for companies that openly mention possible effects like temporary nausea, fatigue, headaches, or insomnia instead of claiming “no side effects.”

If you’re worried about reactions, start with lower doses. Good manufacturers often suggest gradually increasing dosage to reduce initial discomfort as your body adjusts to higher NAD+ levels.

Talk to your doctor before taking NMN if you’re pregnant, breastfeeding, have liver or kidney conditions, autoimmune disorders, or cancer. Trustworthy brands highlight these precautions rather than presenting their supplements as right for everyone.

Check for possible interactions with medications you’re taking, especially those affecting cellular metabolism or immune function. Medications like metformin, immunosuppressants, or those processed by certain liver enzymes need professional advice before combining with NMN.

Keep in mind that side effects sometimes point to product quality issues rather than normal responses. Unusual or severe reactions might indicate contaminants or degraded product, so pick supplements from established manufacturers with reliable quality control.

Can You Get NMN Naturally?

Food sources have very little NMN compared to supplements. While broccoli, avocado, tomatoes, and raw beef contain some NMN, it’s only in tiny amounts—nanograms to micrograms. That’s thousands of times less than supplements, which typically provide 250-1000 milligrams.

Instead of focusing just on NMN-containing foods, look at foods rich in other NAD+ precursors like niacin (vitamin B3) and tryptophan. Good choices include mushrooms, fish (especially tuna and salmon), chicken, beef, peanuts, and seeds. These all help your body make NAD+ through natural pathways.

Don’t forget that lifestyle affects NAD+ levels too. Research shows that regular exercise, intermittent fasting, sauna sessions, and getting enough sunlight can all boost your cellular NAD+ levels. These practices might work well alongside supplements.

It’s important to have realistic expectations about diet versus supplements. While eating NAD+-supporting foods is great for overall cellular health, it’s nearly impossible to get the same NAD+ increases through diet alone that you’d get from supplements.

Potential Benefits of NMN Supplementation

Recent studies suggest NMN supplements might offer several health benefits, though human clinical evidence is still developing. Look for brands that describe these potential benefits accurately without exaggerating current findings.

Some of the most promising benefits of NMN include:

Metabolic health improvements: Studies show NMN might boost insulin sensitivity², glucose tolerance³, and mitochondrial function⁴
Cognitive function support: Animal studies reveal promising neuroprotective effects and potential brain benefits⁵, with human studies underway
DNA repair capacity: NMN helps NAD+-dependent enzymes that maintain genomic stability and cellular resilience⁶
Physical performance: Early human research points to possible improvements in muscle strength⁷, aerobic capacity⁸, and recovery measurements⁹
Cardiovascular function: Studies show potential benefits for blood vessel health¹⁰, blood pressure control¹¹, and heart function¹²
Cellular energy production: As a direct NAD+ precursor, NMN might help restore youthful energy metabolism in cells¹³

Takeaway: The Best NMN Supplements in 2025

After evaluating the critical factors that determine NMN supplement quality, it’s clear that not all products deliver equivalent benefits.

Always choose supplements that meet rigorous standards for manufacturing, purity, dosage, formulation, and stability to maximize your investment in cellular health.

For those seeking pharmaceutical-grade NMN with verified quality, Jinfiniti’s Pure NMN Powder offers >99.5% purity with comprehensive third-party testing. Each batch undergoes rigorous analysis with certificates of analysis readily available upon request.

For enhanced efficacy, consider Jinfiniti’s Vitality ↑® NAD+ Booster Powder, which combines our pure NMN with synergistic ingredients D-ribose, niacinamide, and creatine monohydrate. This research-informed formulation has been clinically validated to support optimal NAD+ levels and cellular energy production.

Good NMN supplements typically cost between $1-3 per gram, reflecting their complex manufacturing process. While you’ll pay more for premium products, they give you confidence in their potency, purity, and effectiveness that cheaper options can’t match.

Keep in mind that choosing the right supplement is just one part of optimizing NAD+. For personalized results, you should consider testing your intracellular NAD+ levels to establish a baseline and monitor improvements.

Jinfiniti’s Intracellular NAD® Test reveals your actual NAD+ status to help fine-tune your supplement strategy using our T-A-O (Test, Act, Optimize) approach.

In the end, the best NMN supplement maintains strict quality standards, provides evidence-based dosages, and helps you see measurable improvements in your health and longevity goals.

Referenced Sources

Boswellia Benefits for Inflammation, Side Effects and Dosage

Written by Jinfiniti Science on February 24, 2025. Posted in Inflammation, Health Conditions, Supplements. No Comments on Boswellia Benefits for Inflammation, Side Effects and Dosage

For years Ayurvedic practitioners have used Boswellia, also known as Indian frankincense, to calm aching joints and irritated tissue. Now science is backing up many of its traditional uses, especially for inflammation.

What’s exciting about Boswellia is its selectivity. Extracted from trees in the dry mountains of India, Boswellia resin has compounds that target specific inflammatory pathways at the cellular level.

As research links chronic inflammation to accelerated aging and other health issues, understanding Boswellia’s mechanisms becomes even more important.

In this guide we’ll dive into the science backed benefits of Boswellia, its mechanism of action, side effects, dosage and more.

Key Takeaways

Boswellia fights inflammation in a unique way – its boswellic acids block the 5-LO enzyme, which sets it apart from NSAIDs and means it’s typically gentler on your stomach.
When it comes to osteoarthritis, Boswellia dietary supplements reduce joint pain and stiffness, lowering inflammation markers in clinical studies.
Boswellia doesn’t just help with joints – research shows it’s promising for brain health (it helps reduce amyloid-beta buildup), gut health (by protecting the intestinal barrier), and immune system balance.
While Boswellia is generally safe, everyone responds differently to it. You can track your inflammation markers to find the right dose and see how well it’s working for you.

What is Boswellia?

Boswellia, known traditionally as Indian frankincense, is a resin extracted from the Boswellia serrata tree native to India.¹ This tree thrives in dry mountainous regions and the resin has been used for centuries in traditional medicine especially in Ayurveda.

The key active compounds in Boswellia are boswellic acids.² These are believed to be responsible for most of the resin’s effects, especially the anti-inflammatory ones. Researchers have identified several types of these acids and acetyl-11-keto-β-boswellic acid (AKBA) is the most potent.

Boswellic acids work mainly by inhibiting inflammatory enzymes like 5-lipoxygenase (5-LO).³ This enzyme is involved in producing leukotrienes which are molecules that promote inflammation.

By blocking 5-LO, boswellic acids may help reduce inflammation and related symptoms. This is different from common anti-inflammatory drugs like NSAIDs which may contribute to Boswellia’s fewer side effects on the stomach.

4 Health Benefits of Boswellia

Research suggests that Boswellia may offer a range of health benefits. This ancient resin is gaining popularity as a natural remedy that may help fight inflammation, support brain health, soothe the gut, and even potentially play a role in cancer prevention and immune function.

Let’s explore the effects of Boswellia serrata each one by one.

May Help Combat Inflammation and Arthritis

Boswellia serrata and its extracts have been researched for anti-inflammatory and anti-arthritis properties. Boswellic acids in Boswellia have been shown to help manage osteoarthritis (OA) by reducing pain, stiffness and improving joint function.

A systematic review and meta-analysis looked at multiple clinical trials on Boswellia serrata and its effects on OA.⁴ The results consistently showed that Boswellia extract reduced pain and joint stiffness more than a placebo or other treatments.

Patients reported noticeable pain scores and the studies had low adverse events. Based on this evidence the review concluded that Boswellia is a good and safe option for OA symptoms.

Backing this up, a pilot study confirmed Boswellia serrata extract improved physical function and reduced inflammatory markers in patients with knee OA.⁵ This 120 day double-blind placebo-controlled trial was the longest of its kind and had 48 patients with osteoarthritis of the knee.

The standardized Boswellia extract contained specific bioactive compounds: 3-acetyl-11-keto-β-boswellic acid (AKBBA) and β-boswellic acid (BBA). These compounds worked synergistically to deliver significant improvements compared to placebo:

Reduced pain and stiffness

Improved physical function

Increased knee joint gap

Decreased osteophyte formation

Lower levels of high-sensitivity C-reactive protein

The study demonstrated both the safety and effectiveness of long-term Boswellia supplementation for managing osteoarthritis symptoms and addressing underlying inflammation.

Besides oral supplementation, research has shown that topical boswellic acids demonstrated comparable anti-inflammatory efficacy to systemic administration in multiple experimental models.⁶ These findings collectively suggest Boswellia’s usefulness as a natural compound for managing inflammatory conditions through multiple delivery methods.

Promising Neuroprotective Properties

Boswellic acids have also been looked into for neurodegenerative diseases like Alzheimer’s disease (AD).⁷ Research has been done mainly in lab and animal models to see how they would tackle the disease.

Studies show boswellic acids can reduce amyloid-beta buildup, protect neurons from its toxicity and regulate inflammation in brain immune cells. A study in Biomedicine & Pharmacotherapy further supports this, boswellic acids neuroprotective effects in Alzheimer’s models.

In Alzheimer’s mouse models they have even reduced amyloid plaque and improved cognitive function.

Could Support Gastrointestinal Health

Boswellia serrata has been shown to protect the intestinal epithelial barrier from oxidative and inflammatory damage and is beneficial for inflammatory bowel diseases (IBD). It keeps the integrity and function of the intestinal epithelium by preventing the disassembly of tight junction proteins and reducing oxidative stress.

A study in PLoS One found that Boswellia serrata extract protects the intestinal barrier function and may be useful for IBD.⁸

Researchers found that Boswellia serrata oleo-gum extract (BSE) and its derivative Acetyl-11-keto-β-boswellic acid (AKBA) protected gut cells from damage caused by inflammation.

The Boswellia extract helped maintain the integrity of the gut lining by preserving its tightness and reducing leakiness, as well as reducing inflammation and oxidative stress, indicating a potential mechanism for its protective effects.

Potential Anti-Cancer and Immune Modulation Effects

Frankincense, derived from Boswellia species, has shown potential in cancer therapy due to its ability to inhibit leukotriene synthesis, oxidative stress, and modulate immune responses.⁹ It has demonstrated efficacy in clinical trials for conditions like multiple sclerosis and asthma, although its full potential in cancer therapy requires further investigation.

Boswellic acids also modulate the immune system by affecting cytokine production and enhancing phagocytosis, which could contribute to their therapeutic effects in chronic inflammatory diseases.¹⁰

While more research is needed, these findings provide insights into the potential anti-cancer and immune-modulating mechanisms of Boswellia and its constituents.

Is Boswellia Safe?

Boswellia has a good safety profile in many clinical trials, especially for osteoarthritis. Clinical trials show that extract of Boswellia has a similar safety profile to placebo, with no significant differences in safety outcomes when compared to placebo.¹¹

This suggests it is generally well tolerated by most people without worrying about the side effects of NSAIDs. For example, in a knee osteoarthritis trial published in Arthritis Research & Therapy, people taking a specific Boswellia serrata extract (5-Loxin Advanced) had the same rate of mild side effects as those taking a placebo.

While Boswellia is safe for most people, individual results may vary, some people may experience mild side effects such as digestive discomfort or skin reactions.

Boswellia Side Effects

Boswellia has anti-inflammatory benefits as shown in multiple studies. But knowing its entire safety profile is key to using it optimally.

Most common side effects are mild and temporary:

Occasional nausea: Some may feel mild nausea after taking Boswellia.

Digestive adjustments: Users may notice changes in digestion, bloating or mild discomfort.

Temporary skin responses: Others may experience mild and temporary skin reactions, rashes or irritation.

Boswellia may also interact with medications like NSAIDs. So if you’re taking these medications, you should consult with your doctor or health professional before starting Boswellia supplementation.

Pregnancy adds extra precautions too. Scientific evidence suggests Boswellia may be a uterine stimulant.¹² So medical guidance is recommended if you plan to take Boswellia while pregnant.

After all, supplementation begins with personalized guidance.

Your unique health profile – current medications, baseline biomarkers, wellness goals – is the blueprint for optimizing Boswellia use.

How to Take Boswellia

An image of a matured woman taking Boswellia.

Boswellia comes in many forms to fit your needs. Standardized extracts in capsules and tablets give you a consistent dose of boswellic acids, while powders let you mix with food and drink. Topicals like creams and gels allow for targeted treatment of inflammation for joint and muscle discomfort.

Boswellia may work better with other anti-inflammatory compounds. Scientific research shows turmeric is a great companion, as its curcuminoids work through different pathways to reduce inflammation.

That’s why our Extra Strength Turmeric supplement combines high-potency Boswellia extract with turmeric (95% curcuminoids), ginger root and quercetin. Piperine enhances bioavailability of these compounds so they’re absorbed and effective for joint support and inflammation management.

Turmeric+ curcumin supplement promotional image

Always follow product specific dosing guidelines whether taking orally or topically. Topicals should be tested on a small area of skin first to check for sensitivity, especially with combination products that have additional active ingredients.

Dosage Considerations

According to Phytotherapy Research, the recommended dose for osteoarthritis is 300-500 mg of Boswellia extract, 2-3 times a day.¹³ This dose has been shown to reduce pain and improve joint function in people with knee osteoarthritis.

The time it takes for Boswellia to work can also vary. Some studies have shown improvement in osteoarthritis symptoms in 7 days, others in 4 weeks.¹⁴

Always follow the label instructions or as directed by a healthcare provider as Boswellia supplements are not FDA regulated and quality and potency can vary between products.

Individual results may vary and it may take several weeks to experience full benefits. So always consult with a qualified health professional before starting any new supplement.

Does Boswellia Help Relieve Inflammation?

An image of a matured woman with inflammation.

Scientific evidence strongly supports Boswellia’s role in managing inflammation through multiple pathways, notably its ability to inhibit the 5-LO enzyme and reduce inflammatory markers like C-reactive protein.

But inflammation is a complex process that varies significantly between individuals. While Boswellia shows promise, the key to optimizing its benefits lies in understanding your personal inflammatory profile.

This is where comprehensive biomarker testing becomes invaluable.

By measuring key inflammatory cytokines like IL-1β, IL-6, IL-8, and TNF-α through cellular inflammation tests like Jinfiniti’s AgingSOS® Senescence Panel, you can establish your baseline inflammatory status and track how interventions like Boswellia supplementation affect your body’s inflammatory response.

This data-driven approach takes the guesswork out of supplementation, allowing you to fine-tune your anti-inflammatory strategy based on objective measurements rather than subjective symptoms alone.

Remember, inflammation exists on a spectrum, and what works for one person may not work for another. By combining targeted supplementation with regular biomarker monitoring, you can develop a precise, personalized approach to managing inflammation and supporting your long-term health.

Discover AgingSOS

FAQs

Does Boswellia Affect Sleep?

A study showed that taking Boswellia, especially when paired with an omega-3 product, helped people fall asleep faster (that’s what we call sleep latency).¹⁵ While the results look promising, we’ll need more research to see if it works this well for different groups of people.

Does Boswellia Raise Blood Pressure?

Boswellia actually helps lower and control blood pressure, not raise it. This makes it a good option if you have high blood pressure or metabolic syndrome.¹⁶

Does Boswellia Help You Lose Weight?

Boswellia serrata can help with weight loss in a few key ways: it brings down markers linked to obesity,¹⁷ helps your metabolism work better, and changes the balance of bacteria in your gut. These benefits come mainly from its ability to fight inflammation and act as an antioxidant.

Can Boswellia Repair Joints?

Studies show that Boswellia helps joints work better. We can see this in the scores from standard tests like WOMAC and the Lequesne Functional Index. This means people with OA can move around more easily and have less trouble with daily activities.

Referenced Sources:

Fitness couple against a lavender gradient background

Creatine Starter Guide: Loading, Timing & Beginner Tips

Written by Jinfiniti Science on February 22, 2025. Posted in NAD+, Longevity, Muscle Loss and Weakness, NAD.

Creatine is of the most well-researched fitness supplements, backed by a mountain of evidence for both its effectiveness and safety.

But, with so many forms, dosing approaches, and timing strategies circulating in fitness communities, newcomers often feel lost.

This starter guide to creatine simplifies things, offering up-to-date, evidence-based recommendations for 2025 to help you get the most benefits with minimal side effects.

We’ll cover everything from loading phases to maintenance doses, giving you all the info you need to start using creatine with confidence.

Key Takeaways

Creatine monohydrate is the most well-researched and cost-effective form, making it the ideal choice for beginners.
Both loading (20g/day for 5-7 days) and gradual approaches (3-5g daily) effectively saturate muscle stores—the loading protocol simply works faster.
Consistency matters more than timing—taking your daily dose regularly is more important than whether you take it before or after workouts.
Most healthy individuals experience minimal side effects beyond initial water retention, which contributes to the early weight gain many users notice.
For optimal absorption and comfort, consider taking creatine with a meal containing carbohydrates, which may enhance muscle uptake through insulin action.
There’s no need to cycle creatine for most users—continuous supplementation maintains benefits without diminishing returns or health concerns.
Most beginners notice initial performance improvements within 1-2 weeks, with full benefits appearing after 3-4 weeks of consistent use.
Adequate hydration supports creatine’s muscle-saturating effects and helps minimize potential discomfort—aim for at least 200-250ml of water with each dose.

What is Creatine?

Creatine is a natural compound that helps with energy metabolism, especially in muscles and the brain. The body makes it from amino acids and you can also get it from food, mainly animal products.

How Does Creatine Work?

Creatine works by helping your body make more ATP (adenosine triphosphate), which is what your muscles use for energy during short, intense workouts.

Here’s how it happens:

Your muscles store creatine as phosphocreatine (PCr), which works like an energy reserve. When you’re exercising hard and quickly using up ATP, phosphocreatine gives a phosphate group to ADP (adenosine diphosphate), quickly restoring ATP so you can keep going strong.

Creatine also pulls water into your muscle cells, creating conditions that can promote protein synthesis and muscle growth over time. This extra cellular hydration can make your muscles look fuller too.

When you take creatine supplements, you increase your phosphocreatine stores, which helps you:

Keep up higher energy levels during tough workouts
Do more reps or lift heavier weights
Bounce back quicker between sets
Feel less tired during intense training

That’s why creatine works so well for activities that need quick bursts of power, like weightlifting, sprinting, or HIIT workouts.

Is Creatine Safe?

Creatine supplementation has been well-studied for safety and found to be generally safe for most people when used correctly.

Studies show creatine is safe and well-tolerated both short and long-term, with no significant negative effects on blood and urine markers, liver, or kidney function in healthy people¹.

A review by the International Society of Sports Nutrition found that long-term use (up to 30 g/day for 5 years) is safe in healthy individuals and patient populations across all age groups².

While creatine is safe for most people, those with existing kidney conditions should be careful, as there’s limited evidence of possible kidney effects³.

Less research has been done on creatine safety in children and teens, so caution is recommended for these groups.

What are the Benefits of Creatine?

Creatine is well-known for improving high-intensity workouts, increasing maximum strength, power output, and sprint performance. It also helps muscles recover faster between tough workouts by reducing muscle damage⁴.

It supports energy production in both muscle and brain cells, which can help with conditions like muscular dystrophies and when your brain needs more energy⁵ (like when you’re tired or haven’t slept well).

Beyond muscle, research shows creatine might help manage neurodegenerative diseases, diabetes⁶, and other conditions such as statin myopathy and treatment-resistant depression⁷.

For older adults, taking creatine while exercising can improve muscle health, potentially boost bone density, and sharpen cognitive function⁸.

Vegetarians and vegans often see significant benefits from creatine supplements since their natural levels tend to be lower, leading to better muscle performance and brain function⁹.

What Type of Creatine to Choose

Creatine monohydrate is the most recommended form of creatine due to its extensive research backing its efficacy, safety, and cost-effectiveness¹⁰.

Other creatine forms like magnesium-creatine chelate, creatine citrate, malate, ethyl ester, nitrate, and pyruvate have been tested but don’t reliably work better than creatine monohydrate.

These alternative forms are also typically more expensive and haven’t been studied as thoroughly for safety and efficacy¹¹.

How Much Creatine Should a Beginner Take?

Beginners starting creatine supplementation typically follow one of two approaches: a loading phase for quick muscle saturation or a gradual intake.

Research shows both methods effectively increase muscle creatine stores. The loading approach saturates your muscles in just 5-7 days, while the gradual method takes 3-4 weeks.

Most experts suggest either starting with a loading phase dosage of 20 g/day for 5-6 days then dropping to a maintenance dose of 2-3 g/day¹², or simply taking 3-5 g/day consistently without loading. Both methods effectively raise muscle creatine levels and help improve performance.

Infographic showing how to take creatine with two dosage approaches

What is the Creatine Loading Phase?

The creatine loading phase is a popular way to quickly boost muscle creatine stores.

It usually involves taking a high dose of creatine—about 20-25 grams daily—split into several doses over 5-7 days. After this, you switch to a lower daily dose for maintenance to keep creatine levels high.

Research shows creatine loading can improve power output during endurance events¹³ and help performance in strength and resistance training¹⁴.

Can Beginners Skip the Loading Phase and Still Benefit?

Taking 3-5 grams of creatine daily works just as well as a loading phase for beginners – it’ll just take 3-6 weeks to fully saturate your muscles instead of a few days.

This gradual approach helps you skip potential side effects like bloating or stomach discomfort that some people get with high-dose loading. After about a month, your muscle creatine levels will be the same either way.

The Optimal Time to Take Creatine

Some studies show that taking creatine after working out might boost muscle creatine storage and performance gains better than taking it before exercise¹⁵.

The jury’s still out on this though, since the evidence isn’t conclusive because of study limitations and not enough physiological data to back these claims.

Creatine works best when you take it regularly, with consistency mattering more than timing. There’s no evidence that taking it in the morning, afternoon, or night makes any real difference.

Should Creatine Be Taken with Food?

Creatine doesn’t have to be taken with food, but it can help your body absorb it better and prevent stomach issues.

Some people feel nauseated or get cramps when they take creatine on an empty stomach. If that’s you, having it with meals can stop the discomfort without affecting how well it works. If you don’t have any digestive problems, you can take it whenever.

There is some evidence that insulin directly increases the rate of creatine transport and uptake in skeletal muscle, similar to its effects on amino acids and sugars¹⁶. So taking your daily dose with a meal that has carbs might improve uptake.

Do You Need to Cycle Creatine?

Creatine supplementation doesn’t need cycling for most people. You can take it daily at a maintenance dose for the long term. Research shows the benefits don’t fade over time, and there aren’t health risks when you take it properly.

You only need to consider cycling in specific situations like when cutting weight for competitions or if your doctor recommends it. For regular fitness and bodybuilding goals, just stick with daily maintenance.

Common Side Effects and How to Avoid Them

Creatine can make you gain weight mainly from water retention, which might impact your performance in activities where body mass is a factor.

Some users report stomach discomfort, diarrhea, or nausea, although these effects are generally anecdotal and not consistently observed in studies.

There are occasional reports of muscle cramps, but these are not consistently supported by scientific evidence either.

While some case reports suggest potential kidney and liver issues, well-controlled studies have not found significant adverse effects on kidney or liver function in healthy individuals.

If you’re worried about side effects with creatine:

Stick to the recommended doses and don’t do excessive loading phases unless your doctor suggests it
Drink plenty of water to offset the water retention and lower your risk of dehydration and muscle cramps
If you have existing kidney or liver issues, talk to your healthcare provider before starting creatine
Use high-quality creatine products to avoid contaminants that might cause problems

How Long Until Beginners Notice Results?

Most beginners see creatine’s first effects in about 1-2 weeks, with better results showing up after 3-4 weeks.

If you’re using a loading protocol, you’ll likely notice improvements a bit faster than those taking regular doses. The full performance benefits usually level off by the end of the first month.

Do You Need to Drink More Water on Creatine?

Creatine supplements increase total body water (TBW) by pulling water into muscle cells, which can bump up body mass. But they don’t actually change how water gets distributed between intracellular and extracellular spaces.

While creatine itself doesn’t cause dehydration¹⁷, it’s smart to drink plenty of fluids to support the extra water your muscles are storing. A good rule of thumb is about 200-250 ml of water for every 2.5 grams of creatine you take to help with absorption and retention.

Are Creatine Supplements Right for You?

Creatine supplementation is one of the most proven ways to boost physical performance, especially for activities that need quick power and strength.

If you’re trying to break through plateaus, recover faster between sets, or just get better results from your training, creatine probably belongs in your supplement routine.

The research is particularly strong for strength athletes, bodybuilders, team sport players, and anyone doing high-intensity exercise.

Vegetarians and vegans often see even bigger benefits because their natural creatine levels tend to be lower. For older adults, creatine offers two main benefits—it helps preserve muscle and supports brain function.

When choosing a creatine supplement, quality is important. Jinfiniti’s Creatine Monohydrate ATP Powder is pharmaceutical-grade pure (>99.9%) with no fillers or additives that might limit your results.

Our product fits perfectly with our T-A-O approach—Test, Act persistently, and Optimize—by giving you a measurable tool that works at the cellular level to boost ATP production and energy metabolism.

Unlike many supplements with questionable efficacy, creatine gives predictable, testable results. Many of our customers use our Creatine Monohydrate along with our Intracellular NAD® Test to see how these energy-boosting supplements work together to improve cellular function and performance.

Keep in mind that supplements work best as part of a complete health strategy. For personalized advice on whether creatine is right for your specific needs and goals, you might want to talk with a healthcare professional—especially if you have existing kidney issues or other health concerns.

FAQs About Creatine

Does creatine cause hair loss?

Current science doesn’t support the claim that creatine causes hair loss. It’s a well-tolerated supplement at recommended doses, and concerns about hair loss seem based on misconceptions rather than actual scientific findings.

Does Creatine increase muscle mass?

Creatine supplementation significantly increases lean body mass compared to placebo. Studies show gains in LBM ranging from 0.92 kg to 1.14 kg more than resistance training alone¹⁸.

Is 3 grams per day of creatine too little?

A daily 3-gram creatine intake is backed by science as effective for boosting exercise performance and is safe for healthy adults.

Can I take smaller amounts of creatine?

While 3-5g/day is the standard for rapid muscle saturation, doses as low as 1.5-2g/day can still build up creatine stores in muscles, just more slowly.

Recent studies show creatine also helps support brain function. There’s evidence it might benefit people with depression and dementia, and these effects could occur even at daily doses under 3g.

Does creatine affect sleep?

A study showed creatine supplements helped people sleep longer on days they did resistance training, though it didn’t really improve overall sleep quality based on the Pittsburgh Sleep Quality Index (PSQI)¹⁹.

Another study found that taking creatine, with or without caffeine, didn’t make any notable difference to how people rated their sleep quality or how ready they felt to perform²⁰.

Will I lose muscle if I stop taking creatine?

Research shows that when you stop taking creatine, your muscle creatine levels typically return to normal. You’ll likely notice your muscles looking less full (because they’re retaining less water) and might see a small decrease in performance (since your muscles now have lower creatine stores).

How do you know if creatine is affecting the kidneys?

You can check creatine’s kidney effects through blood tests, urine analysis, and watching for symptoms. When you take creatine, your serum creatinine often goes up. This may resemble kidney dysfunction but often reflects normal muscle metabolism.

Tests like eGFR or cystatin C measurements give us better insights into how well your kidneys are filtering, without being thrown off by creatine’s effect on creatinine. Urine tests, such as the albumin-to-creatinine ratio or 24-hour collection, can catch early signs of kidney stress like protein leakage.

If you notice symptoms like nausea, fatigue, or changes in urination patterns, you should see a doctor. People with existing kidney problems or those taking high doses should get baseline testing and regular check-ups.

Most healthy users don’t have any issues, but if you’re concerned, temporarily stopping creatine can help show whether any abnormalities are related to the supplement.

Does creatine interact with caffeine?

A common myth suggests caffeine cancels out creatine’s benefits, but new research doesn’t support this²¹. Using both together doesn’t hurt performance, though some people might want to pay attention to when they take each supplement.

Does creatine cause facial bloating?

Anecdotal reports of facial bloating lack solid scientific evidence. Any temporary water retention usually happens inside muscle cells, not under the skin. Long-term studies don’t show any connection between creatine and increased fat mass.

Referenced Sources

24 Natural Herbs and Spices That Fight Inflammation

Written by Jinfiniti Science on February 21, 2025. Posted in Inflammation. No Comments on 24 Natural Herbs and Spices That Fight Inflammation

Your body’s natural defense system sometimes goes into overdrive, causing inflammation that can lead to problems like joint pain and heart issues. While doctors can prescribe medications to help, Mother Nature has already given us some amazing tools – herbs and spices that people have used for hundreds of years to feel better.

Scientists have recently backed up what our ancestors figured out long ago: some common herbs can actually help calm inflammation in our bodies. It turns out those old family remedies weren’t just myths after all!

If your joints are giving you trouble, or you just want to eat in a way that keeps inflammation in check, you’re in luck.

There are 24 natural anti-inflammatory herbs and spices that really shine when it comes to fighting inflammation. Think of them as your kitchen cabinet’s secret weapons for better health.

Key Takeaways:

Many common herbs and spices like turmeric, ginger, and cinnamon have been scientifically shown to reduce inflammation, making them a natural way to support joint health, digestion, and overall wellness.
Adding anti-inflammatory spices to your daily meals like sprinkling cinnamon on oatmeal or sipping ginger tea can be an easy and tasty way to help your body fight chronic inflammation.
Boosting absorption matters. Some herbs, like turmeric, work best when paired with other ingredients (like black pepper and healthy fats) to maximize their benefits, so knowing how to use them effectively makes a difference.

Turmeric (Curcuma Longa)

The active compounds in turmeric (Curcuma longa) work directly on multiple inflammation pathways in the body. Numerous studies examining turmeric or curcumin have shown remarkable anti-inflammatory properties, with research demonstrating their ability to block inflammatory molecules and enzymes, including NF-kB, a protein complex linked to chronic inflammation.¹

Everyday Uses: Beyond the classic golden milk, try blending turmeric into scrambled eggs, stirring into overnight oats, or creating a savory yogurt dip. For maximum absorption, always pair with black pepper and a source of healthy fat.

Insider Tip: While cooking with turmeric is beneficial, most clinical studies showing significant anti-inflammatory effects used concentrated supplements. Our Extra Strength Turmeric curcumin supplement delivers the research-backed dosage plus black pepper extract for maximum absorption.

Ginger (Zingiber Officinale)

Ginger’s powerful anti-inflammatory effects come from active compounds, including gingerols and shogaols.² In a study published in the Medical Journal of the Islamic Republic of Iran, researchers found that these bioactive compounds can inhibit the production of pro-inflammatory cytokines and suppress the expression of inflammatory genes.³

Ginger can be particularly effective in reducing exercise-induced muscle pain and inflammation while helping to alleviate osteoarthritis symptoms.⁴

Everyday Uses: Add freshly grated ginger to stir-fries and smoothies or steep it in hot water for a soothing tea. Try pickling ginger for sushi dishes, blending it into salad dressings, or incorporating it into baked goods like cookies or cakes. For a quick anti-inflammatory boost, combine ginger with honey and lemon in warm water as a morning tonic.

Cinnamon (Cinnamomum Spp.)

Cinnamon is packed with powerful antioxidants, including polyphenols that help combat inflammation and oxidative stress.⁵ It can lower inflammatory markers like C-reactive protein (CRP) and may help regulate blood sugar, making it beneficial for metabolic and cardiovascular health, according to a study published in the journal Nutrients.⁶ Additionally, its antimicrobial properties support gut and immune health.⁷

Everyday Uses: Sprinkle cinnamon on oatmeal, yogurt, coffee, or smoothies for a naturally sweet, anti-inflammatory boost. It also enhances the flavor of baked goods, stews, and even savory dishes like curries and roasted vegetables.

Boswellia (Boswellia Serrata)

Also known as Indian frankincense, Boswellia contains boswellic acids that inhibit 5-LOX, an enzyme linked to inflammation.⁸ It is particularly effective for reducing joint pain, stiffness, and swelling in conditions like osteoarthritis and rheumatoid arthritis. Boswellia is also being studied for its potential benefits in inflammatory bowel diseases and respiratory conditions.⁹

Everyday Uses: Boswellia is typically taken as a supplement or in extract form, but it can also be brewed into tea or used in traditional Ayurvedic remedies. Some topical creams and balms include Boswellia to support joint and muscle comfort.

Camellia Sinensis (Green & Black Tea)

The leaves of Camellia sinensis, used to make green, black, white, and oolong tea, contain powerful antioxidants called catechins and theaflavins.¹⁰ These compounds help reduce inflammation, support heart health, and protect against oxidative stress.

In fact, a study published in Human Nutrition & Metabolism found that regular tea consumption may lower inflammatory markers, improve brain function, and even support metabolic health.¹¹

Everyday Uses: Enjoy freshly brewed green or black tea, either hot or iced, for a daily dose of inflammation-fighting compounds. You can also add tea leaves to smoothies or use them as a base for herbal infusions.

Cloves (Syzygium Aromaticum)

Cloves are packed with eugenol, a potent anti-inflammatory compound that helps combat oxidative stress and reduce pain.¹² This component can help lower inflammatory markers and support immune function, making cloves a valuable spice for overall wellness. Additionally, cloves have antimicrobial properties that can promote oral and digestive health, which in turn helps reduce inflammation.¹³

Everyday Uses: Use ground cloves in spice blends, baked goods, and savory dishes, or steep whole cloves in tea for an aromatic twist. They also pair well with cinnamon and nutmeg in warm beverages like chai or mulled cider.

Saffron (Crocus Sativus)

Saffron is rich in bioactive compounds like crocin and safranal, which can help lower inflammation and oxidative stress.¹⁴ Researchers found that saffron may help lower inflammatory markers, support mood health, and even enhance cognitive function.¹⁵ Its potent antioxidant properties make it a valuable addition to an anti-inflammatory diet.

Everyday Uses: Add a small pinch of saffron to rice dishes, soups, or stews for its signature color and subtle floral flavor. You can also steep it in warm milk or tea for a soothing and health-boosting drink.

Rosemary (Rosmarinus Officinalis)

Rosemary is packed with rosmarinic acid and carnosic acid, two powerful antioxidants that help reduce inflammation and protect against oxidative stress.¹⁶ A study published in the Journal of Biomedical Science showed that rosemary may support brain health, improve circulation, and even help boost heart function by modulating inflammatory pathways.¹⁷

Everyday Uses: Use fresh or dried rosemary to season roasted meats, potatoes, and vegetables. It also makes a great addition to soups, stews, and homemade salad dressings. For a refreshing twist, steep rosemary in hot water for an herbal tea.

Black Pepper (Piper Nigrum)

Black pepper contains piperine, a bioactive compound that can help reduce inflammation and enhance nutrient absorption.¹⁸ This spice can also help block inflammatory pathways and may even support brain health by protecting against neurodegeneration.¹⁹

Everyday Uses: Sprinkle freshly ground black pepper on savory dishes like eggs, soups, and roasted vegetables. It also pairs well with turmeric, boosting curcumin absorption for enhanced anti-inflammatory benefits.

Cayenne (Capsicum Annuum)

Cayenne pepper is packed with capsaicin, the compound responsible for its heat and powerful anti-inflammatory effects.²⁰ This compound can help reduce pain by blocking pain receptors and lowering levels of inflammatory markers, making it beneficial for conditions like arthritis and muscle soreness.²¹

Everyday Uses: Add cayenne to chili, soups, marinades, or even sprinkle a pinch into hot chocolate for a spicy twist. It also works well in homemade spice blends for an extra kick of flavor and health benefits.

Sage (Salvia Officinalis)

Sage is rich in polyphenols and flavonoids that help combat oxidative stress and inflammation.²² It can support brain health, improve memory, and help regulate inflammatory responses in the body.²³ Its anti-inflammatory and antimicrobial properties have also made it a staple in traditional medicine for soothing sore throats and digestive discomfort.

Everyday Uses: Add fresh or dried sage to roasted vegetables, soups, and stuffing, or brew it into a soothing herbal tea. It pairs well with poultry dishes and can even be fried for a crispy, flavorful garnish.

Parsley (Petroselinum Crispum)

Parsley is more than just a garnish—it’s a powerhouse of anti-inflammatory compounds like flavonoids, vitamin C, and luteolin.²⁴ These compounds help neutralize free radicals and reduce inflammation, supporting overall immune health and even cardiovascular function. A study published in ResearchGate also found that parsley is rich in chlorophyll, which helps detoxify the body and reduce inflammation at a cellular level.²⁵

Everyday Uses: Add fresh parsley to salads, soups, and sauces for a burst of flavor and nutrients. It also blends well into green smoothies and makes a great base for homemade chimichurri or tabbouleh.

Thyme (Thymus Vulgaris)

Thyme is packed with thymol, a powerful compound known for its anti-inflammatory, antimicrobial, and antioxidant properties.²⁶

A study published in the International Journal of Molecular Sciences showed that thyme can help reduce inflammatory markers, support respiratory health, and even aid digestion.²⁷ Its active compounds, including thymol, carvacrol, and linalool, have been studied for their potential to combat infections and support immune function.

Everyday Uses: Sprinkle fresh or dried thyme over roasted meats, vegetables, or soups for a fragrant boost. It also works well in marinades, homemade salad dressings, and herbal teas.

Echinacea (Echinacea Purpurea)

Echinacea is one of the best anti-inflammatory herbs, known for its immune-boosting properties and anti-inflammatory effects. Its bioactive compounds, including flavonoids and alkamides, help regulate inflammatory responses, making it beneficial for conditions like respiratory infections and chronic inflammation.²⁸

Everyday Uses: Brew echinacea tea to support immunity, or take it in tincture or capsule form during cold and flu season. It can also be combined with honey and lemon for a soothing herbal remedy.

Borage (Borago Officinalis)

Borage is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid with strong anti-inflammatory properties.²⁹ A study published in the European Journal of Pharmacology found that GLA helps reduce symptoms of inflammatory conditions like rheumatoid arthritis and eczema by modulating immune responses and lowering inflammatory cytokines.³⁰

Everyday Uses: Borage leaves can be added to salads or soups, while its seeds are often used to produce borage oil, which is taken as a supplement.

Nettle (Urtica Dioica)

Nettle has been used for centuries as a natural remedy for joint pain and allergies due to its anti-inflammatory and antihistamine properties.³¹ Its extract can inhibit key enzymes involved in inflammation, making it particularly beneficial for arthritis and seasonal allergies.³²

Everyday Uses: Brew nettle leaves into tea, add them to soups or stews, or take them as a supplement for allergy relief and joint support.

Cat’s Claw (Uncaria Tomentosa)

Cat’s Claw is a powerful Amazonian herb known for its ability to regulate the immune system and reduce inflammation.³³ Its unique alkaloids and flavonoids help lower inflammatory markers, making it useful for autoimmune conditions, digestive issues, and joint pain.³⁴

Everyday Uses: Drink Cat’s Claw tea, take it as a tincture, or use it in capsule form for immune and joint health support.

Devil’s Claw (Harpagophytum Procumbens)

Devil’s Claw is widely used for its pain-relieving and anti-inflammatory effects, particularly for osteoarthritis, back pain, and tendonitis.³⁵ ³⁶ Its active compounds, harpagosides, work by inhibiting inflammatory pathways and reducing oxidative stress.

Everyday Uses: Devil’s Claw is commonly taken as a tea, tincture, or supplement to help manage chronic pain and inflammation. Many people incorporate it into their daily routine as a natural alternative to conventional pain relievers, while others take it as needed for flare-ups of joint or muscle pain.

Olive (Olea Europaea)

Olive leaves and olive oil are rich sources of polyphenols, particularly oleuropein, known for their potent anti-inflammatory and antioxidant properties.³⁷ A study in Antioxidants found that these bioactive compounds support the body’s natural defense systems and block molecular pathways linked to oxidative stress—a key driver of chronic diseases like cardiovascular conditions, neurodegenerative disorders, and cancer.³⁸

Everyday Uses: Extra virgin olive oil is one of the healthiest fats you can use for cooking and salad dressings, while olive leaf tea or extract can provide additional anti-inflammatory benefits.

Bilberry (Vaccinium Myrtillus)

Bilberry is packed with anthocyanins, powerful antioxidants that help reduce inflammation and support eye, heart, and brain health.³⁹ In a study published in Food and Agricultural Immunology, researchers found that bilberry can improve circulation and protect against oxidative damage linked to chronic diseases, such as diabetes, cancer, obesity, and cardiovascular diseases.⁴⁰

Everyday Uses: Enjoy fresh bilberries, add them to smoothies or yogurt, or take them in supplement form for eye and vascular support.

Evening Primrose (Oenothera Biennis)

Evening Primrose is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory effects.⁴¹

GLA helps with conditions involving systemic inflammation, such as rheumatoid arthritis, and hormonal imbalances, particularly in women with PMS and menopausal symptoms. It regulates the production of prostaglandins (hormone-like compounds that influence inflammation), reducing excess inflammation and promoting balance in the body.⁴²

Everyday Uses: Evening Primrose oil is commonly taken as a supplement or applied topically for skin health. Some also use it to support hair growth and manage dry skin conditions like eczema.

Holy Basil (Ocimum Sanctum)

Holy Basil, also called Tulsi, is a powerful adaptogen that helps the body manage stress and inflammation.⁴³ One study showed that Holy Basil can lower cortisol levels and support immune function, making it beneficial for chronic stress-related conditions. Eugenol, its active compound, contributes to reducing chronic inflammation and oxidative stress.⁴⁴

Everyday Uses: Brew Holy Basil leaves into tea, add them to meals, or take them in supplement form for stress relief and immune support. Additionally, Tulsi essential oil can be applied topically (diluted) or used in aromatherapy for relaxation and wellness.

Lemon Balm (Melissa Officinalis)

Lemon Balm is known for its calming and anti-inflammatory properties.⁴⁵ It helps reduce stress-related inflammation, soothe digestive discomfort, and support cognitive function. Its anti-inflammatory effects may help manage herpes viruses, which can trigger flare-ups like cold sores and shingles when inflammation and stress weaken the immune system.⁴⁶

Everyday Uses: Lemon Balm tea is a popular way to enjoy its benefits, or you can use its essential oil for aromatherapy.

Licorice Root (Glycyrrhiza Glabra)

Licorice Root is known for its potent anti-inflammatory properties, particularly in the gut and respiratory system.⁴⁷ Studies have found that its bioactive compounds help reduce gut inflammation, making it beneficial for conditions like acid reflux and gastritis.

Licorice Root also supports respiratory health by easing inflammation in the airways and helps regulate cortisol levels, which can mitigate chronic inflammation in adrenal fatigue and stress.⁴⁸

Everyday Uses: Enjoy Licorice Root as a tea, tincture, or supplement for digestive and stress-related issues. It is also found in natural toothpaste and mouthwashes to help fight bacteria and reduce inflammation in the gums.

Spearmint (Mentha Spicata)

Spearmint is one of the most powerful anti-inflammatory herbs. It is rich in antioxidant compounds like rosmarinic acid and limonene, which help calm inflammation and support your body’s natural defenses.⁴⁹ Unlike other mint varieties, spearmint has a unique mix of antioxidants that work together to combat oxidative stress, a key driver of chronic inflammation.⁵⁰

Everyday Uses: Fresh spearmint leaves add a refreshing twist to water while supporting your body’s inflammatory response. Toss them into salads, tabbouleh, or grain bowls for an extra boost of flavor and benefits. Try muddling it with cucumber for a simple, hydrating anti-inflammatory drink.

Test Your Cellular Inflammation with Jinfiniti

An image of test for cellular inflammation.

Chronic inflammation can lurk under the surface, affecting your energy, immunity, and overall well-being. Jinfiniti’s scientifically validated testing can help you understand your body’s inflammatory status at the cellular level.

Our AgingSOS cellular inflammation panel measures key biomarkers like CRP, IL-6, and TNF-alpha to provide a detailed picture of your inflammatory health. Once you know your personal inflammation pattern, you can choose the right foods and natural supplements to help your body fight back. You’ll also be able to see if the changes you make are actually working.

But we don’t just stop at basic inflammation testing. We also check how your cells are aging and measure something called NAD+, which plays a big role in inflammation and aging. This gives you a clearer picture of your overall health, so you can make better choices about taking care of yourself.

Ready to find out what’s really going on in your body?

Our science-backed test is quick and easy to do at home. Don’t wait until you feel sick – take control of your health today.

Discover AgingSOS

Author: Jinfiniti Science

Key Takeaways

What is NMN?

How NMN Works to Create NAD+

NMN’s Benefits: Recent Human Studies (2020-2025)

Physical Performance Benefits

Metabolic Health and Insulin Sensitivity

Anti-Aging and Longevity

Other Notable Improvements

Is It Safe to Take NMN Supplements?

Supplement Safety Note

Potential Side Effects of NMN

Natural Sources of NMN

NMN Dosage Guidelines: How Much Should You Take?

Who Should Not Take NMN?

NMN vs NR (Nicotinamide Riboside)

Is NMN Right for You?

FAQs

Does NMN reverse aging?

Is NMN just vitamin B3?

Can I take NMN and resveratrol together?

Does NMN need to be sublingual?

Should NMN be stored in the refrigerator?

Can I take NMN with caffeine?

How long does it take to feel NMN’s effects?

What happens if I stop taking NMN?

Is NMN toxic to the liver?

Does NMN increase testosterone?

Referenced Sources

Key Takeaways

Is Creatine a Nootropic?

6 Potential Benefits of Creatine for Brain Health

Working Memory Enhancement

Attention and Processing Speed

Mental Fatigue Mitigation

Age-Related Cognitive Support

Neuroprotection and Recovery

Sleep-Deprived Cognition

Gender Differences in Creatine’s Nootropic Effects

The Best Form for Cognitive Benefits: Monohydrate vs. HCL

FAQs About Creatine and Brain Health

Can creatine make you smarter?

Can creatine boost your IQ?

Can creatine help with brain fog?

How many grams of creatine to take for nootropic benefits?

Is creatine safe for cognitive enhancement?

Referenced Sources:

Key Takeaways

NMN and TMG: What Are They?

Add 20+ Healthy Years to Your Life

Why Some People Take NMN and TMG Together

Benefits of NMN and TMG Supplementation

Supporting Healthy Methylation

Promoting Heart Health and Metabolism

Enhancing Physical Performance

Improving Cognitive Function

The Right TMG Dosage with NMN

When to Take TMG and NMN

Potential Risks and Side Effects

Should You Take TMG with NMN?

Frequently Asked Questions

Do you need to take TMG with NMN?

How does TMG compare with other methyl donors?

Can you take NMN and TMG with resveratrol?

Does Dr. David Sinclair take TMG?

Referenced Sources:

Key Takeaways

Synergy Between Ginger and Turmeric

Anti-Inflammatory Benefits of Turmeric and Ginger

Digestive Health Benefits of the Golden Pair

The Immunity-Bolstering Benefits

Natural Joint Health and Pain Relief

The Spice Duo that Keeps Your Heart Strong

Endocrine and Metabolism Support

How to Add Ginger and Turmeric to Your Routine

Through Diet: Culinary Applications

Golden Milk: A Therapeutic Tradition

Supplementation: Precision and Convenience

Special Cautions and Potential Side Effects

Medication Interactions