Longevity/Performance/Heart

NMN

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

NMN

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

score

evidence

Caution

risk

Proven Benefits

01May improve strength (older adults)

02May improve insulin sensitivity

03May reduce arterial stiffness

04May reduce physical fatigue

05May lower inflammatory markers

06May improve sleep quality

Chemical Forms

Recommended

Nicotinamide mononucleotide
β-nicotinamide mononucleotide

Avoid

Unspecified 'NAD+ boosters' without NMN/NR on label
Products lacking third-party purity certificates

Expert Note

NMN and NR are the two well-studied NAD+ precursors. Plain niacin is cheaper but requires more conversion steps and can cause flushing at therapeutic doses. NMN has better direct utilization in some tissues. Due to regulatory uncertainty, choose products from brands that publish third-party purity data, as NMN stability and content vary.

Protocol

Amount

250-500 mg

Frequency

Once daily

When

Morning, with or without food. Consistency matters more than timing.

Condition-Based Dosing

Healthy adults over 50 seeking general anti-aging support

250 mg daily for 12 weeks, reassess— Start low if sensitive to supplements; benefits may plateau.

Adults with prediabetes or metabolic concerns

500 mg daily for 12-16 weeks— Monitor fasting glucose and HbA1c; discontinue if no improvement after 16 weeks.

Adults under 40 with normal metabolic health

Not routinely recommended— Limited evidence of benefit when NAD+ levels are already adequate.

Safety & Limits

Upper Safe Limit

No established UL; doses up to 1200 mg/day studied short-term without serious adverse effects.

Cycling

Safe for continuous use

Contraindications

Pregnancy or breastfeeding — insufficient safety data

Active cancer or history of cancer — theoretical concern that NAD+ may fuel rapid cell proliferation

Immunosuppressive therapy — theoretical interactions due to immune cell effects

Synergies

Resveratrol

Resveratrol activates sirtuins that require NAD+ as a cofactor, potentially amplifying NMN's mechanistic pathway.

Avoid Combining With

✕Alcohol (depletes NAD+ and may counteract supplementation)
✕High-dose niacin or nicotinamide (competes for NAD+ synthesis pathways)
✕Direct sunlight and heat exposure (degrades NMN — store refrigerated)

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