Skip to content
Educational information only. Not medical advice. We sell nothing and take no affiliate money.
By /
Supplement (not a peptide)Limited humanNot a drug

NMN

Nicotinamide mononucleotide

Last reviewed October 27, 2026 · 17 sources · Written for general readers · Compare with another compound →

The bottom line

NMN is a natural molecule your cells use to build NAD+, the helper molecule mitochondria need to turn food into energy. Trials show NMN pills raise NAD+ in the blood and seem well tolerated for weeks to a few months, but benefits for fitness, muscle, sleep and blood sugar have been small and inconsistent, and pooled trials found no effect on muscle, blood sugar or blood fats. FDA said in 2022 that NMN could not be sold as a supplement, then reversed that view in 2025.

Where the evidence stands

What it is

NMN (nicotinamide mononucleotide) is a small molecule, not a peptide.[1] It is a natural building block, or intermediate, that cells use to make NAD+, a helper molecule cells need to make energy.[2][3]

It is sold as a dietary supplement, mostly capsules and powders, for aging and energy. This page covers NMN taken by mouth. NAD+ drips and shots are a separate topic with different evidence.[3]

Its legal status as a US supplement changed between 2022 and 2025, as explained below.[4]

Name
NMN (Nicotinamide mononucleotide)
Other names
beta nicotinamide mononucleotide, fosribnicotinamide
Type
Supplement (not a peptide)
CAS number
1094-61-7
Formula
C11H15N2O8P
Molecular weight
About 334.2 g/mol

What it does in the body

NMN occurs naturally in cells as one of the steps the body uses to build NAD+.[2] NAD+ carries electrons from broken down food to the mitochondria, where ATP, the cell's energy currency, is made.[9][10] NMN does not act on a receptor or hormone; its effects are expected to come from raising NAD+.[2]

This is the biology, area by area. A change measured in the body, like a higher blood level, does not always mean a person feels a benefit. The claims check below covers that.

Energy and cells

Well established

NAD+, which NMN helps build, is needed by more than 400 enzymes and is central to moving the energy in carbohydrates, fats and proteins into ATP.[10] In mitochondria, NAD+ picks up electrons as fuel is broken down and passes them to the electron transport chain, which uses them to make ATP.[9] How much NMN reaches each tissue, and how it gets into cells, is still being worked out and seems to vary by tissue.[2]

Blood NAD+ levels

Measured in people

NMN pills reliably raise NAD+ in human blood. This was seen in 80 middle aged adults over 60 days and in healthy older Japanese men over 6 to 12 weeks; in 36 middle aged adults over 12 weeks, blood NAD+ was too low to measure, though a related breakdown product rose.[5][6][7] In 30 overweight or obese adults, a stronger form raised blood NAD+ and its breakdown products substantially within 28 days.[11] A 2026 review of human studies confirmed the rise but found effects on body function were inconsistent and often absent.[3]

Muscle and strength

Measured in people

In postmenopausal women with prediabetes, 10 weeks of NMN made muscle respond better to insulin and switched on muscle remodeling signals.[8] But a 2025 pooled analysis of trials in adults over 60 found no benefit for muscle mass, grip strength, walking speed or chair rise tests.[12] So NMN changes some signals inside muscle without clearly making people stronger.

Fat, weight and heart

Measured in people

In a 28 day trial of 30 overweight or obese adults, NMN led to about 1.9 kilograms more weight loss than placebo, a drop of about 7 points in the bottom blood pressure number, and lower LDL cholesterol.[11] But in 36 healthy adults, 12 weeks of NMN did not change artery stiffness significantly, and a pooled analysis of eight trials found no change in blood sugar, insulin or blood fats.[7][13]

Sleep and fatigue

Measured in people

In 108 adults aged 65 and older, 12 weeks of NMN taken in the morning or evening did not improve sleep quality scores more than placebo. Drowsiness eased in both evening groups, including the placebo group, so the change cannot be credited to NMN.[14]

Aging

Seen in animals

In normal mice given NMN for 12 months, it curbed age related weight gain and improved energy use, physical activity, insulin response, blood fats and eye function, with no obvious toxicity.[15] In a four week human trial, NMN raised NAD+ but did not change telomere length, a marker some link to cell aging.[16]

How it works

The idea is that NAD+ levels drop with age and that NMN can top them back up.[3][2]

  • In human trials, NMN pills reliably raised NAD+ levels in the blood.[5][6][7]
  • In one trial, NMN improved insulin signaling inside muscle.[8]
  • In rodents, boosting NAD+ often improved metabolism, mitochondria and inflammation, though results varied.[3]

Raising NAD+ in blood is well shown. Turning that into real health benefits is not.

What the research shows

We keep animal and human evidence apart. A result in animals is a reason to study something in people, not proof that it works in people.

Animal and lab studies

Often helpful in rodents, but mixed

  • A 2026 review counted 80 rodent studies of NAD+ boosting. Most reported benefits for metabolism, mitochondria or inflammation, but results varied.[3]
  • In normal mice given NMN for 12 months, it curbed age related weight gain and improved energy use, physical activity, insulin response, blood fats and eye function, without obvious toxicity.[15]
  • Researchers ran the runner trial because rodent studies suggested NAD+ precursors and exercise work better together.[17]
  • Rodent studies found obesity and aging lower NAD+ production, which led to the human insulin trial in women with prediabetes.[8]

Limit: Rodent results on aging do not tell us what happens in people.

Human studies

Many small trials, modest and mixed results

  • Women with prediabetes: in a 10 week placebo controlled trial, postmenopausal women with prediabetes and excess weight who took NMN had muscles that responded better to insulin and showed more muscle remodeling signals. The placebo group did not change.[8]
  • Healthy middle aged adults: in a 60 day trial of 80 adults aged 40 to 65 in India, NMN raised blood NAD+ and improved six minute walking distance versus placebo. Insulin resistance did not improve.[5]
  • Side effects in that trial: nine side effects occurred in seven people, most in the placebo group. All were mild or moderate, none was judged related to NMN, and no one quit because of them. The NMN maker cosponsored the study.[5]
  • Runners: 48 recreational runners trained for six weeks while taking NMN pills or placebo. Some aerobic measures improved more with NMN, but peak oxygen uptake and peak power did not.[17]
  • Older men: in healthy older Japanese men taking NMN for 6 or 12 weeks, it was well tolerated and raised blood NAD+. Walking speed and grip strength rose only slightly, and body composition did not change.[6]
  • Arteries: in 36 healthy middle aged adults over 12 weeks, NMN raised a blood breakdown product of NAD+ and caused no side effects. Artery stiffness did not differ significantly from placebo.[7]
  • High intake safety: in 30 healthy adults over four weeks, no problems were found in blood tests, urine tests, blood pressure or symptoms, and no one dropped out.[16]
  • Older adults, sleep and fatigue: 108 Japanese adults aged 65 and older took NMN or placebo in the morning or evening for 12 weeks. Sleep quality did not differ from placebo. Chair rise times and drowsiness improved most with evening NMN, but placebo groups improved too. No side effects from NMN were reported.[14]
  • Overweight adults: in a 28 day trial, 30 overweight or obese adults aged 45 and older took a strong form of NMN or placebo. NAD+ rose substantially, and the NMN group lost about 1.9 kilograms more weight, with lower bottom blood pressure number and LDL cholesterol. Side effects were similar between groups.[11]
  • Pooled results: a 2024 analysis of eight trials with 342 adults, mostly without diabetes, found no benefit on blood sugar, insulin or blood fats.[13] A 2026 review of 33 studies of NMN and NR found they were well tolerated and raised NAD+, but effects on body function were inconsistent and often absent.[3]
  • Muscle, pooled: a 2025 analysis of NMN and NR trials in adults over 60 found no effect on muscle mass, grip strength, walking speed or chair rise tests.[12]

Limit: Trials have been short and fairly small, several were industry funded, and none has shown that NMN slows aging or prevents disease.[3]

Claims check

The most common claims about this compound, and what studies actually found. Verdicts rate the evidence, not whether you should use it.

Slows aging and extends life

Only in animals

Longer life and healthier aging from boosting NAD+ have been shown only in rodents.[3] In mice, 12 months of NMN eased several signs of aging.[15] In people, a four week trial in 30 healthy Japanese adults found NMN raised blood NAD+ but did not change telomere length, a marker some link to cell aging.[16] No trial has measured whether NMN slows aging itself.

Boosts energy and endurance

Mixed results

In 48 recreational runners, six weeks of NMN during training improved some aerobic measures, such as power at the breathing thresholds, but not peak oxygen uptake.[17] In 80 healthy adults aged 40 to 65, 60 days of NMN improved six minute walking distance compared with placebo.[5] In 108 older adults, fatigue scores improved over 12 weeks in all groups, including placebo.[14] The trials were small and short, and one was cosponsored by an NMN maker.[5]

Improves blood sugar and insulin

Mixed results

In a 10 week trial, NMN improved how well muscle responded to insulin in postmenopausal women with prediabetes and excess weight, while placebo did not.[8] But in 80 middle aged adults, insulin resistance did not improve.[5] A 2024 pooled analysis of eight trials with 342 adults found no clear effect on fasting blood sugar, insulin or HbA1c.[13]

Keeps muscles strong with age

No benefit in trials so far

In healthy older Japanese men, 6 to 12 weeks of NMN raised blood NAD+, and walking speed and grip strength improved slightly, but these changes were not statistically clear.[6] In 108 older adults, chair rise times improved in all groups, slightly more with evening NMN.[14] A 2025 pooled analysis of trials in adults over 60 concluded that the evidence does not support NMN or NR for keeping muscle mass or function.[12]

Protects the heart and arteries

Mixed results

In 36 healthy middle aged adults, 12 weeks of NMN raised a blood breakdown product of NAD+, and artery stiffness tended to fall, but the difference from placebo was not significant.[7] The 2024 pooled analysis found no improvement in cholesterol or other blood fats.[13] In contrast, a 28 day trial in 30 overweight or obese adults found lower LDL cholesterol and bottom blood pressure number with a strong form of NMN.[11]

Helps weight loss

Mixed results

In healthy older men, NMN had no significant effect on body composition over 6 to 12 weeks.[6] In a four week safety trial, body weight and BMI did not change in a meaningful way.[16] One 28 day trial in 30 overweight or obese adults found about 1.9 kilograms more weight loss than placebo, which needs confirming in longer, larger trials.[11]

Improves sleep

No benefit in trials so far

In a 12 week placebo controlled trial of 108 adults aged 65 and older, sleep quality scores did not improve more with NMN than with placebo, whether taken in the morning or evening. Some sleep and drowsiness scores improved in every group, including placebo.[14]

Known risks and side effects

  • Side effects usually mild. In an 80 person trial, nine mild or moderate side effects occurred in seven people, mostly on placebo.[5] A four week trial at high intake found no problems in blood, urine or vital signs.[16]
  • Short term data only. Key trials lasted 12 weeks or less, so long term safety is unknown.[8][5][7]
  • Safety questions on file. FDA previously found that one company’s NMN notification did not give an adequate basis to expect its product to be safe.[4]
  • Supplement quality. FDA says acknowledging a company’s new ingredient notice is not a safety finding. It acts against unsafe or mislabeled supplements, such as through seizures and recalls, only after they are sold.[4]

Regulatory status

Today: NMN is sold as a dietary supplement, not an approved drug. In September 2025, FDA reversed its 2022 position and concluded NMN can be a dietary supplement, because it was sold as one in the US before it was authorized for study as a new drug. Companies still must file a new dietary ingredient notice with FDA before selling it.[4]

  1. FDA later cited evidence that NMN was sold as a US dietary supplement as early as this year.[4]
  2. FDA told a company that NMN was excluded from the supplement definition because it was authorized for study as a new drug before being sold as a supplement.[4]
  3. FDA followed up, keeping that position and declining to reveal the drug study authorization date.[4]
  4. Answering an industry petition, FDA concluded NMN is not excluded from the supplement definition, while still requiring a new ingredient notice.[4]

Sources

  1. U.S. FDA Global Substance Registration System. Fosribnicotinamide (nicotinamide mononucleotide), UNII 2KG6QX4W0V. CAS 1094-61-7. FDA GSRS
  2. Yoshino J, Baur JA, Imai SI. NAD+ Intermediates: The Biology and Therapeutic Potential of NMN and NR. Cell Metab. 2018;27:513-528. PMID 29249689
  3. Gallagher C, Emmanuel OO. NAD+ supplementation for anti-aging and wellness: A PRISMA-guided systematic review of preclinical and clinical evidence. Ageing Res Rev. 2026;116:103057. PMID 41655607
  4. U.S. Food and Drug Administration, Human Foods Program. Response to citizen petition on the regulatory status of beta-nicotinamide mononucleotide (NMN), Docket No. FDA-2023-P-0872. September 29, 2025. FDA petition response
  5. Yi L, Maier AB, Tao R, et al. The efficacy and safety of beta-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. PMID 36482258
  6. 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;8(1):5. PMID 35927255
  7. Katayoshi T, Uehata S, Nakashima N, et al. Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial. Sci Rep. 2023;13(1):2786. PMID 36797393
  8. Yoshino M, Yoshino J, Kayser BD, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224-1229. PMID 33888596
  9. Ahmad M, Wolberg A, Kahwaji CI. Biochemistry, Electron Transport Chain. In: StatPearls. Treasure Island (FL): StatPearls Publishing. Updated September 4, 2023. NCBI Bookshelf NBK526105
  10. National Institutes of Health, Office of Dietary Supplements. Niacin: Fact Sheet for Health Professionals. Updated November 18, 2022. NIH ODS
  11. Pencina KM, Valderrabano R, Wipper B, et al. Nicotinamide Adenine Dinucleotide Augmentation in Overweight or Obese Middle-Aged and Older Adults: A Physiologic Study. J Clin Endocrinol Metab. 2023;108(8):1968-1980. PMID 36740954
  12. Prokopidis K, Moriarty F, Bahat G, McLean J, Church DD, Patel HP. The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta-Analysis. J Cachexia Sarcopenia Muscle. 2025. DOI 10.1002/jcsm.13799
  13. Chen F, Zhou D, Kong APS, et al. Effects of Nicotinamide Mononucleotide on Glucose and Lipid Metabolism in Adults: A Systematic Review and Meta-analysis of Randomised Controlled Trials. Curr Diab Rep. 2024;25(1):4. PMID 39531138
  14. Kim M, Seol J, Sato T, Fukamizu Y, Sakurai T, Okura T. Effect of 12-Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double-Blind Placebo-Controlled Study. Nutrients. 2022;14(4):755. DOI 10.3390/nu14040755
  15. Mills KF, Yoshida S, Stein LR, et al. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016;24:795-806. PMID 28068222
  16. Nakajima R, Watanabe H, Nakata K, et al. Placebo-controlled randomized double-blind parallel-group trial of the safety of overdose intake of nicotinamide mononucleotide. Fundam Toxicol Sci. 2025;12(3):67-77. DOI 10.2131/fts.12.67
  17. Liao B, Zhao Y, Wang D, et al. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021;18(1):54. PMID 34238308
Medical disclaimer

This page is educational information only. It is not medical advice and does not replace care from a licensed medical provider. Do not use this page to decide whether to take any substance. Talk to a licensed medical provider first.

Found an error or a newer study? We correct pages fast.

Report a correction →
Scroll to Top