Vitamin

NMN

Nicotinamide mononucleotide (β-NMN)

Evidence TierCWADA NOT PROHIBITED

tuneTypical Dose

250–500 mg

watchEffect Window

NAD+ peaks within hours. Functional benefits require 4–10 weeks.

check_circleCompliance

WADA NOT PROHIBITED

Overview

Clinical Summary

NMN (nicotinamide mononucleotide) is an NAD precursor used to raise NAD-related biomarkers. It is used for metabolic and mitochondrial function goals associated with aging and insulin resistance.

Early human studies show NMN increases NAD biomarkers and may improve insulin sensitivity and some exercise-related measures in select groups. Findings for inflammation and vascular function biomarkers are mixed. Minority research explores sleep and fatigue outcomes, but evidence remains limited. Long-term clinical outcomes data are not established, so benefits are best framed as biomarker and functional signals rather than proven disease prevention.

Direct precursor to NAD+, converted intracellularly to support sirtuin activation, DNA repair, and mitochondrial function.

Outcomes

What This Is Expected To Influence

Primary Outcomes

  • Raises blood NAD+ levels reliably in humans

Secondary Outcomes

  • Improved muscle insulin sensitivity in prediabetic women
  • Increased aerobic capacity in amateur runners

Safety

Contraindications and Interactions

Contraindications

  • Active cancer (theoretical)
  • Pregnancy
  • Lactation

Side effects

  • Mild GI upset
  • Flushing

Interactions

  • PARP inhibitors

Avoid if

  • Active malignancy
  • Concurrent PARP inhibitor therapy
  • Pregnancy/lactation (insufficient data)

Evidence

Study-level References

nmn-SRC-001RCT (Double-blind)
Sourceopen_in_new

Yoshino J, et al. "Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic, overweight/obese, postmenopausal women." Science. 2021.

Population: Prediabetic, overweight/obese postmenopausal women

Dose protocol: Source-listed

Key findings: NMN supplementation upregulated platelet-derived growth factor receptor β and other genes related to muscle remodeling. It increased muscle insulin sensitivity.

Paper content

NMN supplementation upregulated platelet-derived growth factor receptor β and other genes related to muscle remodeling. It increased muscle insulin sensitivity.

nmn-SRC-002Systematic review and meta-analysis
Sourceopen_in_new

Wang JP, Wang L, Wang T, Zhang YD, Zhou AJ, Wang ZP, Xiong ZE. Effects of Nicotinamide Mononucleotide Supplementation on Muscle and Liver Functions Among the Middle-aged and Elderly: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Curr Pharm Biotechnol. 2025;26(13):2141-2152. doi:10.2174/0113892010306242240808094303. PMID:39185644.

Population: Middle-aged and older adults across randomized NMN supplementation trials.

Dose protocol: Meta-analysis of human NMN supplementation trials with varied doses and durations.

Key findings: Updated synthesis supported reliable NAD-related biomarker changes but found mixed or limited evidence for broader cardiometabolic and functional outcomes.

Notes: Good fit for keeping the entry biomarker-focused rather than anti-aging overclaimed.

Paper content

This 2025 meta-analysis pooled 9 randomized controlled trials with 412 middle-aged and older participants. NMN showed a modest but significant improvement in gait speed and a small reduction in ALT, while subgroup analysis suggested greater HOMA-IR benefit at lower daily doses. The synthesis still does not justify broad anti-aging claims, because the included trials were short, outcomes were heterogeneous, and clinically meaningful cardiometabolic effects remained inconsistent across studies.

nmn-SRC-003Randomized, double-blind, placebo-controlled trial.
Sourceopen_in_new

Morifuji M, Higashi S, Ebihara S, Nagata M. Ingestion of beta-nicotinamide mononucleotide increased blood NAD levels, maintained walking speed, and improved sleep quality in older adults in a double-blind randomized, placebo-controlled study. Geroscience. 2024;46(6):5757-5773. doi:10.1007/s11357-024-01204-1. PMID:38789831.

Population: Older adults.

Dose protocol: 250 mg/day NMN versus placebo for 12 weeks in older adults.

Key findings: Increased NAD+ levels, maintained walking speed, and improved sleep quality versus placebo.

Notes: Adds functional and subjective outcomes to the existing biomarker evidence base.

Paper content

This double-blind RCT tested 250 mg/day NMN versus placebo for 12 weeks in 60 older adults. NMN significantly increased blood NAD+ and metabolite levels, maintained faster 4-meter walking speed, and improved self-reported sleep quality compared to placebo. No adverse effects were observed. The trial adds functional outcome data (gait speed and sleep) to the existing NMN biomarker literature, providing evidence that NAD+ elevation may translate to measurable physical and subjective well-being improvements in aging populations.

nmn-SRC-004Randomized, multicenter, double-blind, placebo-controlled, parallel-group dose-ranging trial
Sourceopen_in_new

Yi L, Maier AB, Tao R, Lin Z, Vaidya A, Pendse S, Thasma S, Andhalkar N, Avhad G, Kumbhar V. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023;45(1):29-43. doi:10.1007/s11357-022-00705-1. PMID:36482258.

Population: Healthy middle-aged adults.

Dose protocol: 300 to 900 mg/day NMN for 60 days in healthy middle-aged adults

Key findings: All NMN doses increased blood NAD and improved 6-minute walk distance versus placebo, while HOMA-IR did not improve significantly.

Notes: Useful dose-ranging trial that supports a biomarker and performance framing without overclaiming insulin sensitivity.

Paper content

This multicenter, dose-ranging randomized trial assigned 80 healthy middle-aged adults to placebo or 300, 600, or 900 mg/day NMN for 60 days. All NMN doses significantly raised blood NAD concentrations and improved six-minute walk distance relative to placebo, with the strongest effects at 600 mg and 900 mg. Blood biological age worsened in the placebo group but remained stable in NMN groups, while HOMA-IR did not improve significantly. The trial supports a reliable NAD-biomarker effect plus a modest physical-performance signal, but not a strong insulin-sensitivity claim in otherwise healthy adults.

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