Evidence review
NMN benefits: what the research says
Quick answer
Human studies show that nicotinamide mononucleotide (NMN) can raise blood NAD+ levels. Some trials report improvements in insulin sensitivity in a specific group, small gains in walking distance, better sleep quality in older adults, and improved aerobic capacity when paired with training. Results are mixed and effects are usually modest. Large, longer trials are still needed.
What NMN is and how it works
NMN is a vitamin B3 derivative that the body can use to make NAD+, a coenzyme involved in cellular energy, DNA repair, and metabolic signaling. NAD+ levels tend to decline with age. Supplementing with NAD+ precursors like NMN can raise circulating NAD+ in humans, which is the most consistent finding across clinical trials.
Potential benefits seen in human studies
| Outcome | What studies reported | Strength of evidence | Key sources |
|---|---|---|---|
| Raises blood NAD+ | Multiple randomized trials show increased NAD+ or related metabolites after NMN use. Effects often appear by 4 to 12 weeks and can be dose‑responsive. | Moderate in healthy adults | Okabe 2022, Yi 2023, Morifuji 2024, Nature Metabolism 2025 review |
| Insulin sensitivity in muscle | One high‑quality RCT in postmenopausal women with prediabetes found improved muscle insulin sensitivity and signaling after NMN vs placebo. | Early evidence in a specific group | Yoshino 2021 |
| Walking distance and vitality | In middle‑aged adults, a 60‑day RCT saw longer six‑minute walk distance and higher self‑reported health scores at 600 to 900 mg per day. | Mixed across trials | Yi 2023 |
| Sleep quality and drowsiness | Older adults in two trials had improvements in sleep measures or daytime drowsiness, especially with afternoon dosing. | Early and population‑specific | Kim 2022, Morifuji 2024 |
| Aerobic capacity with training | In recreational runners, NMN combined with a structured program improved ventilatory thresholds compared with training alone. | Early evidence in active adults | Liao 2021 |
| Vascular stiffness | A 12‑week RCT showed a trend toward lower pulse wave velocity overall, with significant reductions only in subgroups with higher BMI or glucose. | Preliminary | Katayoshi 2023 |
| Glycemic control and body composition | Most trials in generally healthy adults show little to no change in HOMA‑IR, weight, or body fat over 8 to 12 weeks. | Limited or no consistent effect | Yi 2023, Katayoshi 2023 |
Reading the table: “early” means promising but not broadly replicated. “Mixed” means positive and null findings exist across trials or outcomes.
What to expect and when
- Timeline: Most NAD+ changes are measured at 4 to 12 weeks. Subjective changes like energy or sleep are variable and often small.
- Population matters: Effects tend to be more noticeable in older adults or people with lower baseline function compared with young, healthy athletes.
- Pairing with training: If you are already exercising, NMN may help aerobic capacity when combined with a program, based on early evidence in runners.
Safety first
Human trials report good tolerability at 250 to 900 mg daily for 8 to 12 weeks, and up to 1250 mg daily for 4 weeks. Reported side effects are uncommon and generally mild, such as occasional stomach discomfort. Long‑term data are limited. If you are pregnant, nursing, under 18, or on medications that affect blood sugar or blood pressure, talk with your clinician before using NMN.
For details see our NMN side effects and safety guide.
Why raising NAD+ may help
NAD+ participates in energy production, DNA repair, and cell signaling through enzymes like sirtuins and PARPs. Age‑related declines in NAD+ are linked to reduced cellular resilience. Boosting NAD+ through precursors like NMN is one strategy to support these pathways. Whether that translates to meaningful performance or vitality changes will depend on the person, dose, time, and duration of use.
FAQ
- Does NMN really raise NAD+ in humans
- Yes. Multiple randomized trials show increases in NAD+ or related metabolites after NMN use. The magnitude varies by dose, method of measurement, and population.
- Is there a best time to take NMN
- One trial found afternoon dosing improved lower‑limb function and daytime drowsiness more than morning dosing in older adults. See best time to take NMN.
- How much do people take in studies
- Trials commonly use 250 to 900 mg per day for 8 to 12 weeks. Read our dosage guide for evidence ranges and safety notes.
- Is NMN legal as a dietary supplement
- In September 2025, FDA clarified NMN is not excluded from the dietary supplement definition. See our legal status explainer.
- How does NMN compare with NR
- Both are NAD+ precursors. Trials for each show increases in NAD+ with mixed effects on performance or metabolism. See NMN vs NR.
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