When Andrew Huberman casually dropped on Joe Rogan’s podcast that he takes “about 2 grams of NMN sublingually every morning,” the longevity supplement world lost its collective mind.
Not exactly what you’d expect from a Stanford neuroscientist, right? But that’s NMN for you: the supplement that’s got everyone from Silicon Valley biohackers to your neighbor’s CrossFit coach convinced they’ve found the molecular fountain of youth.
Here’s the thing, though. Huberman isn’t some wellness influencer shilling products between yoga poses. The guy runs an actual neurobiology lab, publishes peer-reviewed research, and when he says he’s taking something, he’s usually got receipts. So when he revealed his full NMN protocol in a 2023 AMA episode (complete with dosages, timing, and what it actually feels like), people listened.
I’ve spent the last three weeks going through every podcast episode, interview, and Instagram post where Huberman mentions NMN. And honestly? His take is way more nuanced than the “longevity miracle” headlines suggest.
What Huberman Actually Takes (And Why That Matters)
Let’s cut straight to what everyone wants to know: Yes, Huberman takes NMN. But not for the reasons you might think.
His protocol is surprisingly straightforward. Every morning, within an hour or two of waking up, he takes 1-2 grams of NMN from Renue by Science (use code ‘brainflow’ for 10% off) sublingually (that’s the under-the-tongue method). He also takes 500mg of NR (nicotinamide riboside), NMN’s chemical cousin, in capsule form. Sometimes both, sometimes he alternates. He’s experimented enough to know what works for his body.
“I take NR and NMN because I like how it makes me feel,” he said in his podcast with Peter Attia. “It increases my energy levels in the morning and throughout the day… and I can still fall asleep. I do not take it with any expectation that it’s going to increase my lifespan.”
Wait, what? The longevity supplement guy doesn’t think it’ll make him live longer?
That’s the Huberman difference. While David Sinclair is out here talking about reversing aging, Huberman’s over in the corner saying “Yeah, it gives me energy, my hair grows faster, and I feel good. That’s enough for me.” It’s refreshingly honest for someone who could easily ride the anti-aging hype train.
The Science Part (Without the Boring Lecture)
Okay, so you can’t really talk about NMN without understanding NAD+. And I promise this won’t turn into a biochemistry textbook.
NAD+ is basically cellular battery juice. Every cell in your body needs it to produce energy, repair DNA, and keep your internal machinery running smoothly. Problem is, by the time you hit 50, you’ve got about half the NAD+ you had at 20. Your cells are essentially running on a dying phone battery.
NMN is a precursor to NAD+. Think of it as raw material your body uses to make more battery juice. Huberman explains this frequently on his podcast, particularly when discussing the work of Dr. Satchin Panda and others studying cellular metabolism.
The hypothesis (championed by researchers like David Sinclair at Harvard) is that boosting NAD+ might slow aging or at least delay age-related decline. In mice, NMN supplementation improved everything from muscle function to insulin sensitivity. Some mice even lived longer, though the data’s still coming in.
But here’s where Huberman pumps the brakes. “It’s unclear and seems somewhat unlikely that simply increasing NAD in humans will by itself extend lifespan,” he’s said multiple times. He points to the National Institute on Aging’s testing program, where very few interventions actually move the needle on longevity in a meaningful way.
Translation: Don’t expect NMN to make you immortal. Expect it to maybe help you feel more energetic and mentally sharp.
What It Actually Feels Like
This is the part that gets glossed over in most articles about NMN, but it’s honestly the most interesting.
Huberman reports “a lot of sustained mental and physical energy throughout the day” when he takes NMN and NR. Not the jittery, coffee-fueled energy that crashes at 3 PM. More like a steady baseline that tapers naturally by evening without interfering with sleep.
The proof? He stopped taking them once to see what would happen. His energy levels noticeably dropped. Started taking them again, energy bounced back. It’s not a double-blind clinical trial, but for a guy who tracks his biomarkers obsessively, that’s pretty compelling personal data.
There’s also this weird side effect he mentioned in an interview: faster hair growth and thicker nails. “I’m okay with it,” he said with a laugh. Others have reported the same thing, though nobody’s quite sure why. Increased cellular metabolism, maybe? Better nutrient delivery? The science isn’t there yet.
At 48 years old, Huberman’s perspective is basically: “I’m interested in doing anything safely to keep those levels of energy as high as is reasonable.” Not chasing immortality. Just trying to feel as good in his late 40s as possible.
The NMN vs. NR Debate (And Why Huberman Takes Both)
Here’s where things get a little spicy in the longevity supplement world.
There are basically two main NAD+ precursors: NMN and NR (nicotinamide riboside). They’re chemically similar—NR is actually a precursor to NMN, which is a precursor to NAD+. It’s like NAD+ assembly line, and these are two different entry points.
Some researchers (particularly Charles Brenner, who discovered NR) argue that NR is better because it’s more stable and has more human clinical data. Others (like David Sinclair) champion NMN because it’s one step closer to NAD+ in the metabolic pathway and has shown broader effects in animal studies.
Huberman’s take? He tried both separately, and subjectively, NMN gave him more noticeable benefits. “When taking NMN, especially sublingually, I clearly feel increased energy,” he’s said. NR alone didn’t do much for him, and it was more expensive to boot.
But (and this is classic Huberman) he doesn’t dismiss NR entirely. He still takes a moderate dose alongside NMN. His reasoning is that both can boost NAD+ through slightly different pathways, so why not cover all bases? It’s a pragmatic, “let’s see what works” approach rather than picking sides in an academic turf war.
In an October 2022 tweet, Huberman mentioned using Renue by Science specifically, stating “People also like renue by science” when discussing NMN brands. He’s also confirmed on Joe Rogan’s podcast: “You can buy it from Renue by Science. I have no relationship with Renue by Science”—meaning he uses it because he trusts the quality, not because they’re paying him.
There was initially some concern about whether NMN could even get into cells effectively. That got resolved when researchers identified a specific NMN transporter (Slc12a8) in the gut. According to a study published in Cell Metabolism, this transporter specifically shuttles NMN into cells, which explains why sublingual administration might be particularly effective.
Why Huberman Chose Renue by Science (And Why That Matters)
Here’s something most people gloss over: not all NMN supplements are created equal.
When Huberman revealed he takes Renue by Science NMN, it wasn’t a random choice. Renue was actually the first company to launch a sublingual NMN product back in 2016, making them pioneers in NAD+ supplementation. They’ve been third-party tested, they publish their lab results, and they use pharmaceutical-grade manufacturing.
More importantly? They’re one of the few brands still standing after the FDA crackdown. When Amazon pulled NMN supplements in 2022, most companies folded. Renue kept selling because they had the paperwork and quality standards to back up their product.
Huberman takes his NMN as a powder under the tongue, the same sublingual powder format from Renue. Why sublingual instead of capsules? Because it bypasses your digestive system where some NMN might get broken down before reaching your cells. The powder dissolves directly into your bloodstream through the mucous membranes under your tongue.
The best part? A 100-gram container of Renue by Science NMN powder gives you a 3-month supply at 1 gram per day for just $67 when you use code ‘brainflow’ at checkout. That’s less than a dollar per day for the same NMN protocol Huberman follows.
The FDA Drama Nobody Talks About
So here’s a plot twist that caught everyone off guard in late 2022.
The FDA suddenly ruled that NMN couldn’t be sold as a dietary supplement anymore. Why? Because a pharmaceutical company (MetroBiotech, co-founded by David Sinclair) had filed for investigational new drug status for NMN. Once it’s being tested as a potential drug, federal law excludes it from the supplement definition.
Huberman explained this “drug exclusion” rule to his audience without dramatizing it. “NMN is no longer widely available due to FDA rulings,” he noted matter-of-factly. But he also pointed out that enforcement was inconsistent: you could still find it if you looked hard enough, through international sources or smaller vendors.
The supplement industry wasn’t happy. Petitions were filed. Lawyers got involved. And by October 2025, the FDA reversed course, acknowledging that NMN was marketed as a supplement before the drug trials began. It’s now legal to sell as a supplement again in the U.S.
Huberman’s reaction throughout all this? Pretty measured. He voiced mild frustration that a beneficial compound got temporarily restricted, but he didn’t go full conspiracy theory. He advised people to research product purity if buying from lesser-known suppliers and generally kept his cool while the regulatory chaos sorted itself out.
What Huberman Doesn’t Take (And Why That’s Important)
Context matters. To understand Huberman’s NMN use, you need to know what he’s avoiding.
He doesn’t currently take metformin or rapamycin—two drugs that get major hype in longevity circles. Peter Attia takes rapamycin. David Sinclair takes metformin. But Huberman? He’s sitting this one out for now.
His reasoning is simple: the human data on lifespan extension isn’t convincing enough yet to justify the potential side effects. Metformin can cause gastrointestinal issues and might blunt exercise adaptations. Rapamycin suppresses the immune system (that’s literally its job in transplant patients).
The fact that Huberman takes NMN but not these more aggressive interventions tells you something about his risk tolerance. NMN has a strong safety profile in early studies: no serious adverse effects in human trials at doses up to 1000mg daily. It’s basically a vitamin B3 derivative that your body already makes naturally.
Compare that to pharmaceuticals with known side effects, and you can see why Huberman landed where he did. “I only take supplements I deem likely safe and low-risk,” he’s emphasized repeatedly. And crucially: “I have no financial ties to any NMN or NR manufacturers.”
That last bit matters more than you might think. The supplement industry is full of people with undisclosed conflicts of interest. Huberman’s transparency about not profiting from NMN sales adds credibility to his recommendations.
The Bigger Picture: Where NMN Fits in Huberman’s Protocol
Here’s what drives me crazy about most supplement coverage—it makes everything sound like a magic bullet.
Huberman is abundantly clear that NMN is just one tiny piece of a much larger puzzle. In his episodes on health optimization, he hammers home that behavioral factors dwarf any supplement’s impact.
“There is no supplement or drug for increasing longevity that even comes close to the known improvements in health metrics from getting quality sleep and especially from regular exercise,” he’s said bluntly.
His foundational pillars are boring but effective: 7-8 hours of sleep, morning sunlight exposure (seriously, this guy will not shut up about morning sunlight), regular cardiovascular and resistance exercise, time-restricted eating, stress management, and maintaining social connections.
NMN is sprinkles on top of that foundation. If you’re not doing the basics, popping NMN pills is like putting racing stripes on a car with a busted engine.
His short list of longevity supplements includes grapeseed extract for cardiovascular health, NR and NMN for NAD+ support, and occasionally intravenous NAD+ infusions (though those are expensive). He also takes vitamin D3 and omega-3 fish oil for general health, but that’s about it.
Compare that to the supplement shelves at GNC and you realize how restrained Huberman actually is. Most longevity enthusiasts are taking 30+ supplements daily. Huberman’s sitting there with maybe 10, and he could probably name the specific mechanism of action for each one.
Should You Take NMN? (The Honest Answer)
This is where I’m supposed to give you clear guidance, but honestly, Huberman himself doesn’t do that—and for good reason.
He approaches NMN with what he calls “cautious optimism.” The early data looks promising. The safety profile seems solid. The subjective benefits are real for many people. But we’re still waiting on long-term human studies to confirm what the mouse data suggested.
A recent human trial published in Science showed that 250mg of NMN daily improved insulin sensitivity and muscle function in prediabetic women. Another study demonstrated increased blood NAD+ levels at 300mg doses. But we don’t have definitive lifespan data yet because, well, that takes decades to collect.
Huberman’s position is essentially: “I’m experimenting on myself with something that seems safe and makes me feel better. You should talk to your doctor and understand the current limitations in evidence.”
If you do decide to try NMN, a few practical considerations:
- Start with a lower dose (250-500mg) to assess tolerance
- Sublingual administration might be more effective than capsules. Renue by Science’s powder format makes this easy
- Take it in the morning to avoid any potential sleep disruption
- Source matters. Get third-party tested products from reputable manufacturers (Huberman trusts Renue by Science for exactly this reason)
- Track how you actually feel, not just what you hope to feel
- Give it at least 4-8 weeks before deciding if it works for you
And maybe most importantly: don’t expect miracles. Expect maybe a bit more energy, clearer thinking, better recovery. If you get more than that, great. If you get nothing, you’re out maybe $50 and learned something about your body.
Ready to try the same NMN protocol Huberman uses? Get Renue by Science NMN here and use code ‘brainflow’ for 10% off your order.
The Part Where Science Meets Reality
You know what I appreciate most about Huberman’s approach to NMN? He treats his own body like an n=1 experiment without pretending it’s scientific proof.
He’s not out here claiming NMN reversed his biological age by 10 years. He’s not selling courses on how to live to 150. He’s just a neuroscientist who read the research, tried the compound, felt better, and continued taking it while waiting for more data.
In a recent Q&A session, someone asked him point-blank if NMN would extend lifespan. His answer? “I don’t know. The mouse studies are encouraging, but mice aren’t humans. I take it for energy and vitality now, not for some hypothetical extra decade I might or might not get.”
That’s the kind of intellectual honesty that makes people trust him. He could easily oversell NMN’s benefits—plenty of influencers do. Instead, he’s clear about what we know (it boosts NAD+, seems safe, improves energy for many people) and what we don’t (whether it actually extends human lifespan).
The research continues. MetroBiotech (David Sinclair’s company) has multiple human trials ongoing. More data will emerge over the next few years. Maybe we’ll discover NMN is everything the mouse studies promised. Maybe we’ll find it’s just an expensive way to feel slightly more energetic.
Either way, Huberman’s going to keep taking it in the morning, mixing it into his yogurt or dissolving it under his tongue, and tracking how he feels. And he’ll keep being honest about what that experience is actually like, divorced from hype or financial incentive.
In a field full of snake oil salesmen and longevity gurus promising to unlock the secrets of eternal youth, that straightforward approach is weirdly refreshing. Maybe that’s the real lesson here—not whether NMN works, but how to think about supplements and aging interventions with both curiosity and skepticism.
Because at the end of the day (sorry, had to use that phrase once), we’re all just trying to feel good and stay healthy as long as possible. Some of us are willing to experiment with NAD+ precursors to get there. And if you’re going to do that, you might as well learn from someone who’s thought it through carefully rather than someone trying to sell you a $300 bottle of miracle pills.
Huberman’s still going to wake up at dawn, get his morning sunlight, do his cold plunges, and take his NMN. And if you ask him in 20 years whether it worked, he’ll probably give you the same measured, evidence-based answer he gives now: “I feel good. The data’s promising. We’ll see.”
Want to follow Huberman’s exact NMN protocol? Grab Renue by Science NMN powder here (use code ‘brainflow’ for 10% off). It’s the same brand he uses, and at under $1 per day, it’s one of the more affordable longevity experiments you can run on yourself.
For more on Huberman’s complete approach to longevity and NAD+ optimization, check out Andrew Huberman’s NAD+ Protocol: What He Takes and Why, his complete supplement list guide, and his detailed breakdown of peptides for recovery and performance.
