What does the research show about nmn?

NMN

NMN raises blood NAD levels in trials. Pooled trials found no change in muscle mass or grip strength in older adults, with reviews split on gait speed, and no change in glucose, HbA1c or lipids. Diastolic blood pressure fell by about 2 mmHg. No trial measured lifespan. Short trials found no increase in adverse events over placebo.

Add to Bio HackChecked 2026-11-09

Status: Sold in the US as a dietary supplement ingredient. No FDA approval as a drug.
Also called: nicotinamide mononucleotide, beta-nicotinamide mononucleotide, β-NMN, NAD+ precursor, NAD booster
Taken for: slowing aging, longer life, NAD levels, energy, endurance, muscle, insulin sensitivity, blood sugar, blood pressure, biological age

Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on

Shown to help3

StrongShown to raise blood NAD in adults, highest at 600 to 900 mg a day. A rise in NAD measures uptake, not health.
ModerateShown to lower diastolic pressure about 2 mmHg, with no clear change in systolic pressure except a 4 mmHg drop in adults 60 and older.
LimitedOne manufacturer-funded trial found blood-test biological age held steady on NMN over 60 days while it rose on placebo.

Reported risks1

LimitedLimited evidence: a lab analysis of 8 NMN supplements found substantial variation in content, including undeclared or inaccurately labeled ingredients.How often is not known

What people take it for, and what was found

Shown to help3

Strong

Blood NAD levels

Shown to raise blood NAD in adults, highest at 600 to 900 mg a day. A rise in NAD measures uptake, not health.

The numbers and sources

Effect: In a 60-day trial, blood NAD rose in every NMN group at days 30 and 60 compared with placebo and baseline (all p ≤ 0.001), highest at 600 and 900 mg a day [1]. In older men, 250 mg a day for 6 or 12 weeks raised whole-blood NAD and its metabolites [2]. A systematic review of 33 human intervention studies found that oral NMN and NR consistently raised NAD-related metabolites in blood or cells [3].
Population: 80 healthy middle-aged adults at 300, 600 or 900 mg a day [1]; healthy older men [2]; 33 human studies, 28 randomized [3].
Sources: [1], [2], [3]
Caveats: A rise in blood NAD is a measure of uptake, not a health outcome. The same review found effects on function and metabolism were heterogeneous and often null [3]. Trial [1] was funded by the two companies that made its NMN, and trial [2] by Mitsubishi Corporation Life Sciences.

Moderate

Blood pressure

Shown to lower diastolic pressure about 2 mmHg, with no clear change in systolic pressure except a 4 mmHg drop in adults 60 and older.

The numbers and sources

Effect: Across 10 RCTs, NMN lowered resting diastolic pressure by 2.15 mmHg (95% CI -3.68 to -0.61). Systolic pressure did not change significantly overall. In participants aged 60 and older, systolic pressure fell by 3.94 mmHg (95% CI -7.06 to -0.82) [9]. A second meta-analysis found no change in systolic pressure and a slight fall in diastolic pressure [8].
Population: 349 participants in 10 RCTs with 11 arms [9]; 15 RCTs [8].
Sources: [9], [8]
Caveats: The age subgroup is one of several subgroup analyses [9]. The two reviews overlap in the trials they pool.

Limited

Biological age markers

One manufacturer-funded trial found blood-test biological age held steady on NMN over 60 days while it rose on placebo.

The numbers and sources

Effect: Blood biological age, estimated with the Aging.Ai 3.0 calculator, rose in the placebo group over 60 days and stayed unchanged in all NMN groups, a significant difference between groups (all p < 0.05) [1].
Population: 80 healthy middle-aged adults [1].
Sources: [1]
Caveats: One manufacturer-funded trial. The calculator is a blood-test model, not an epigenetic clock, and 60 days cannot show effects on aging itself.

Mixed results1

Moderate

Muscle and physical function

Mixed results: one review found no change in muscle mass, strength or gait speed in older adults, while others found better endurance or gait speed.

The numbers and sources

Effect: In adults with a mean age over 60, NMN did not change skeletal muscle index (MD -0.42, 95% CI -0.99 to 0.14), grip strength, gait speed (MD -0.01 m/s, 95% CI -0.08 to 0.06) or chair-stand time. Knee extension strength, SPPB scores and thigh muscle mass did not improve [4]. A network meta-analysis of NAD precursors reported higher endurance with NMN at medium dose (SMD 0.66, 95% CI 0.09 to 1.23) and high dose (SMD 1.02, 95% CI 0.43 to 1.60), with no change in strength [5]. One trial reported a longer six-minute walk on 300 to 900 mg a day than placebo [1]. A 2025 meta-analysis of 9 RCTs (412 middle-aged and older adults) found faster gait speed on NMN (SMD 0.34, 95% CI 0.03 to 0.66) and lower ALT (SMD -0.29, 95% CI -0.55 to -0.03) [6].
Population: Randomized trials in adults with mean ages of 60.9 to 83 years [4]; 27 studies with 1,599 adults across NR, NMN, NADH and nicotinamide [5]; 80 middle-aged adults [1]; 412 middle-aged and older adults [6].
Sources: [4], [5], [1], [6]
Caveats: The reviews disagree on endurance and on gait speed [4][5][6]. The pooled muscle analysis included 2 to 5 studies per measure [4]. The network analysis mixes precursors and populations [5].

Not shown to help1

Moderate

Insulin sensitivity and metabolic markers

Not shown to change weight, glucose, HbA1c or lipids across trials. One small trial found better insulin sensitivity in women with prediabetes.

The numbers and sources

Effect: In women with prediabetes and overweight or obesity, insulin-stimulated glucose disposal measured by clamp rose after 10 weeks of NMN and did not change on placebo [7]. Across 15 trials, NMN did not change body weight, BMI, fasting glucose, HbA1c or lipids. HOMA-IR showed a downward trend that was not significant [8]. In the 60-day dose trial, HOMA-IR did not differ from placebo [1].
Population: Postmenopausal women with prediabetes [7]; 15 RCTs at 250 to 2,000 mg a day for 14 days to 24 weeks [8]; 80 middle-aged adults [1].
Sources: [7], [8], [1]
Caveats: The clamp result comes from a single small trial in one population [7]. The pooled trials were short [8].

Claimed, not studied in people1

Untested

Longer life

Not studied in people. NMN lengthened life in a strain of prematurely aging mice and eased age-related decline over 12 months in normal mice.

No study in people. This rests on animal studies.

The numbers and sources

Effect: In Zmpste24-deficient mice, a prematurely aging strain, NMN prolonged lifespan and delayed signs of aging [12]. In normal mice given NMN by mouth for 12 months, NMN suppressed age-related weight gain, raised energy metabolism and physical activity, and improved insulin sensitivity, blood lipids and eye function, with no obvious toxicity [13].
Population: Zmpste24-deficient mice [12]. Wild-type C57BL/6N mice during normal aging [13].
Sources: [12], [13]
Caveats: The lifespan gain was in a premature aging strain, and the 12-month study in normal mice did not report lifespan in its abstract [13]. Mouse results do not show what happens to human lifespan.

Doses studied

Trials pooled in one meta-analysis used 250 to 2,000 mg a day for 14 days to 24 weeks [8]. A dose-ranging trial compared 300, 600 and 900 mg a day for 60 days [1]. A trial in older men used 250 mg a day for 6 or 12 weeks [2]. The EU assessment covered use at up to 300 mg a day in adults [10].

Risks

Reported risks1

LimitedHow often is not known

Label accuracy

Limited evidence: a lab analysis of 8 NMN supplements found substantial variation in content, including undeclared or inaccurately labeled ingredients.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: An isomer-specific analysis of 8 commercial NMN supplements found substantial variation in α- and β-NMN content, including undeclared or inaccurately labeled ingredients [11].
Population: 8 products tested in a laboratory method study [11].
Sources: [11]
Caveats: A small sample of products. The abstract does not report how many products were affected.

Checked, no increase found2

Moderate

Adverse effects in trials

Adverse events were about as common on NMN as on placebo in trials of up to 24 weeks, with no rise in liver enzymes.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: Across 10 trials with safety data, NMN did not increase overall, serious or withdrawal-related adverse events, or system-specific events. ALT and AST did not rise [8]. The dose trial reported no safety issues from adverse events, laboratory or clinical measures up to 900 mg a day [1].
Population: Trials of 250 to 2,000 mg a day for 14 days to 24 weeks [8]; 80 adults up to 900 mg a day [1].
Sources: [8], [1]
Caveats: All trials were 24 weeks or shorter. Rare or long-term effects cannot be seen in trials this size.

Limited

European safety assessment

The EU food safety panel found the safety margin sufficient for adults for one NMN product at up to 300 mg a day, excluding pregnant and lactating women.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: The EU food safety panel assessed one chemically synthesized β-NMN for food supplements at up to 300 mg a day, which supplies about 110 mg of nicotinamide, below the 900 mg upper level. A 90-day rat study found effects on reproductive organs, with a no-observed-adverse-effect level of 400 mg/kg body weight a day. The panel found the margin of exposure of 93 sufficient for adults, excluding pregnant and lactating women [10].
Population: Animal toxicity data and one human bioavailability study [10].
Sources: [10]
Caveats: The opinion covers one manufacturer's product at one maximum intake. It does not assess higher doses sold elsewhere.

Possible, not studied in people1

UntestedHow often is not known

Long-term use

Not studied in people. Mice given NMN for 12 months showed no obvious toxicity. Human trials located ran 24 weeks or less.

No study in people. This rests on animal studies.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: Normal mice given NMN by mouth for 12 months showed no obvious toxicity or harmful effects [13]. Pooled human trials ran from 14 days to 24 weeks [8]. A 90-day rat study in the EU safety assessment found effects on reproductive organs at higher doses (see European safety assessment) [10].
Population: Wild-type mice [13]. Trial participants [8]. Rats [10].
Sources: [13], [8], [10]
Caveats: A one-year mouse study does not show what years of use do in people, and its abstract does not list the safety measures checked [13].

Claims tested and not found

That NMN preserves muscle mass and strength in older adults. Pooled trials found no change in skeletal muscle index, grip strength or chair-stand time [4].
That NMN lowers blood sugar or improves cholesterol. Across 15 trials, fasting glucose, HbA1c and lipids did not change [8].

Sources

Yi L, Maier AB, Tao R, et al. 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. 2022. https://doi.org/10.1007/s11357-022-00705-1
Igarashi M, Nakagawa-Nagahama Y, Miura M, et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. npj Aging. 2022. https://doi.org/10.1038/s41514-022-00084-z
Gallagher C, Emmanuel OO. NAD⁺ supplementation for anti-aging and wellness: A PRISMA-guided systematic review of preclinical and clinical evidence. Ageing Research Reviews. 2026. https://doi.org/10.1016/j.arr.2026.103057
Prokopidis K, Moriarty F, Bahat G, et al. The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta-Analysis. Journal of Cachexia, Sarcopenia and Muscle. 2025. https://doi.org/10.1002/jcsm.13799
Gao Y, Li S, Guan J, et al. Domain-specific effects of NAD+ precursors on fatigue and functional performance: a systematic review and network meta-analysis. Frontiers in Nutrition. 2026. https://doi.org/10.3389/fnut.2026.1890335
Wang JP, Wang L, Wang T, et al. 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. Current Pharmaceutical Biotechnology. 2025. https://doi.org/10.2174/0113892010306242240808094303
Yoshino M, Yoshino J, Kayser BD, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021. https://doi.org/10.1126/science.abe9985
Yang W, Huang J, Tang Z, et al. Safety and Metabolism-Related Outcomes of Oral Nicotinamide Mononucleotide Supplementation in Adults: A Systematic Review and Meta-Analysis. Nutrients. 2026. https://doi.org/10.3390/nu18142251
Zhang M, Chen Y, Jiang N, et al. Effects of Nicotinamide Mononucleotide Supplementation on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2026. https://doi.org/10.3390/nu18060890
EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al. Safety of beta-nicotinamide mononucleotide (β-NMN) pursuant the regulation (EU) 2015/2283 and the bioavailability of nicotinamide from this source in the context of Directive 2002/46/EC. EFSA Journal. 2026. https://doi.org/10.2903/j.efsa.2026.10007
Hoei CS, Wu NH, Tsen CM, et al. Aqueous LC-MS/MS quantification of α-/β-nicotinamide mononucleotide in dietary supplements using a pentabromophenyl column. Analytica Chimica Acta. 2026. https://doi.org/10.1016/j.aca.2025.345027
Gu Y, Gao L, He J, et al. β-Nicotinamide mononucleotide supplementation prolongs the lifespan of prematurely aged mice and protects colon function in ageing mice. Food & Function. 2024. https://doi.org/10.1039/d3fo05221d
Mills KF, Yoshida S, Stein LR, et al. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metabolism. 2016. https://doi.org/10.1016/j.cmet.2016.09.013

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