howtosupplement
Longevity/Performance/Heart

NMN

Nicotinamide mononucleotide, a NAD+ precursor studied for healthy aging, muscle function, and metabolic markers in older adults.

NMN

NMN

38
score
C
evidence
Caution
risk
Quick Take

Promising anti-aging mechanism but human evidence is still small and industry-funded. Not essential.

NMN is a nucleotide derived from niacin and found in trace amounts in foods like broccoli, cabbage, and edamame. It serves as a direct precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme critical for cellular energy production, DNA repair, and sirtuin activation. Human trials suggest it may improve muscle strength and walking speed in older adults, modestly reduce arterial stiffness, and support insulin sensitivity. Those most likely to benefit are middle-aged and older adults seeking to offset age-related declines in physical function and metabolic health.

Proven Benefits

01
May improve strength (older adults)
02
May improve insulin sensitivity
03
May reduce arterial stiffness
04
May reduce physical fatigue
05
May lower inflammatory markers
06
May improve sleep quality

Protocol

Amount
250-500 mg
Frequency
Once daily
When
Morning, with or without food. Consistency matters more than timing.

Onset Time

2-8 weeks for subjective effects; 12+ weeks for functional changes

Who Should Consider

Adults 50+ with declining energy
People with prediabetes and low NAD+
Health-conscious adults interested in longevity
Those with reduced physical function
Biohacking enthusiasts with realistic expectations

Food Sources

  • Broccoli, cabbage, edamame (trace amounts, <1 mg/100g)
  • Avocado and cucumber (negligible content)
  • Tomatoes (very low concentrations)

How It Works

NMN is rapidly absorbed and converted into NAD+, which fuels oxidative phosphorylation and acts as a cofactor for sirtuins and PARPs involved in DNA repair and cellular stress responses. By restoring NAD+ levels that decline with age, NMN aims to improve mitochondrial function, enhance muscle energetics, and support vascular and metabolic homeostasis.

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