Explainer
What is NMN
Quick answer
NMN stands for nicotinamide mononucleotide. It is a vitamin B3 derivative the body uses to make NAD+, a coenzyme that supports energy metabolism and cell repair. Human studies show oral NMN can raise blood NAD+. Effects on specific health outcomes vary by dose, duration, and population.
What NMN is
NMN is an intermediate in the pathway that converts vitamin B3 forms into NAD+. NAD+ participates in redox reactions and signaling in virtually every cell. Interest in NMN comes from the idea that supporting NAD+ may help people maintain function as they age. Evidence is still developing and results are mixed across outcomes.
How NMN works in the body
After you take NMN, enzymes convert it to NAD+. In clinical research, raising NAD+ is the most consistent finding. Whether that translates into measurable changes in performance or metabolic markers depends on the person, their baseline, dose, timing, and the length of use.
NMN at a glance
| Topic | Summary |
|---|---|
| What it is | Nicotinamide mononucleotide, a vitamin B3 derivative and direct precursor used to make NAD+. |
| What it does | Supports NAD+ levels that are involved in energy metabolism, DNA repair, and cell signaling. |
| Human evidence | Consistently raises blood NAD+ in trials. Other outcomes show small or mixed effects depending on the study. |
| Common study doses | Most trials use 250 to 900 mg per day for 8 to 12 weeks. A short safety study tested 1250 mg per day for 4 weeks. |
| Forms | Capsules, powders, sublingual forms. Head-to-head human comparisons of bioavailability are limited. |
| Who should avoid | Pregnant or nursing individuals, people under 18, and anyone with a medical condition or on prescription drugs should talk to a clinician first. |
| Legal status (U.S.) | In September 2025, FDA clarified that NMN is not excluded from the dietary supplement definition. Standard supplement rules still apply. |
Educational information only. This page does not diagnose, treat, cure, or prevent disease. Work with your clinician for personal guidance.
NMN vs NR vs niacinamide vs NAD
NMN vs NR
Both are NAD+ precursors used in human trials to raise blood NAD+. The choice often comes down to availability, tolerability, and cost. Head-to-head human comparisons are limited. See NMN vs NR.
NMN vs niacinamide
Niacinamide is another vitamin B3 form that feeds into the same pathway. It is widely available and inexpensive, but has its own tolerability and dosing considerations.
NMN vs NAD
Taking NAD directly is less common in oral products. Most human research uses precursors like NMN or NR to increase NAD+ inside cells.
Forms and timing
Most research uses once-daily oral dosing. One randomized study in older adults found afternoon dosing led to better lower-limb function and less daytime drowsiness compared with morning dosing. Evidence on which form has superior bioavailability is still limited in direct human tests. See our guides on best time to take NMN and forms and bioavailability.
Safety basics
Trials in healthy and older adults generally report good short-term tolerability at 250 to 900 mg per day for 8 to 12 weeks, and up to 1250 mg per day for 4 weeks. Side effects are usually mild when reported, such as stomach discomfort. Long-term data are limited. If you have a condition or take medications that affect blood sugar or blood pressure, talk with your clinician first. Read our full side effects and safety guide.
Is NMN legal as a dietary supplement
Yes in the United States, per FDA’s September 29, 2025 responses to citizen petitions. FDA concluded that NMN is not excluded from the dietary supplement definition. This does not waive standard compliance obligations like labeling, GMP, and claims rules. See our legal status explainer for details.
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