NMN (Nicotinamide Mononucleotide) for Performance and Energy
TL;DR
NMN reliably raises NAD+ levels, which supports cellular energy production. Some human trials have reported improvements in walking distance and secondary physical function measures, particularly at higher doses. However, systematic reviews of muscle mass and strength outcomes in older adults have not found consistent, clinically meaningful benefits. Performance claims should be viewed as emerging and modest. Evidence rating: ⭐⭐ Limited to Promising — use with caveats.
Evidence Rating: ⭐⭐ Limited to Promising for physical performance outcomes. Stronger for NAD+ elevation than for athletic or strength performance.
What the Research Shows for Performance & Energy
Because NAD+ is required for mitochondrial ATP production, there is a clear mechanistic rationale for exploring NMN in the context of energy and physical function. Human data so far are mixed:
- Yi et al. (2023) found that 300–900 mg/day NMN improved six-minute walk distance compared with placebo, with larger effects at 600–900 mg.
- Some trials in older adults reported maintenance of walking speed or nominal grip-strength signals.
- A 2025 systematic review and meta-analysis of NMN and nicotinamide riboside on skeletal muscle mass and function concluded that current evidence does not support meaningful improvements in muscle mass or strength in adults over 60.
In short: NMN supports the cellular energy system, but evidence for measurable performance enhancement (strength, power, endurance in trained individuals) remains limited and inconsistent.
Key Benefits (with caveats)
- Raises NAD+ — the cellular energy currency
- May improve walking distance / functional capacity in some middle-aged and older adults
- Does not currently have strong evidence for increasing muscle mass or maximal strength
- Best viewed as cellular energy support rather than a classic performance enhancer
Key Studies
- Yi L. et al. (2023) — Dose-dependent RCT. Improved six-minute walk distance at 300–900 mg, with stronger effects at higher doses. GeroScience. DOI: 10.1007/s11357-022-00705-1
- Igarashi M. et al. (2022) — Nominal improvements in gait speed and grip strength in older men. npj Aging. DOI: 10.1038/s41514-022-00084-z
- Prokopidis et al. (2025) — Systematic review & meta-analysis: current evidence does not support NMN/NR for improving muscle mass or function in adults >60 years. J Cachexia Sarcopenia Muscle. DOI: 10.1002/jcsm.13799
Important Caveats
Unlike creatine, which has robust evidence for strength and power, NMN’s performance data are early and mixed. Benefits appear more related to cellular energy status and functional capacity in ageing populations than to classic sports-performance outcomes. Anyone seeking performance enhancement should prioritise training, protein intake, sleep and proven ergogenic aids first.
Recommended Dosage (if used for this purpose)
- Trials showing functional signals often used 250–900 mg/day
- Higher doses (600–900 mg) were associated with larger walking-distance improvements in one dose-response study
- Consistency over several weeks is likely required
Safety Notes
Well tolerated in the available trials. Still discuss with a healthcare professional before use.
This is not medical advice. BioHackNZ provides general information based on published research. NMN is a complementary supplement and is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.
Last updated: 22 August 2026 | BioHackNZ Research Team
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