Nicotinamide mononucleotide (NMN): Benefits, side effects, and supplementation options

Nicotinamide mononucleotide is a compound that your body uses to make NAD+, a molecule critical for energy, cell repair, and metabolism. As you age, your NAD+ levels drop, which may lead to fatigue, slower metabolism, and reduced resilience. 

Supplementing with nicotinamide mononucleotide may help restore these levels and support your health in many ways. Let’s explore this compound further, including what it is, how it works in the body, its benefits, side effects, and supplementation options.

What is NMN?

NMN stands for nicotinamide mononucleotide. It’s a molecule naturally found in your cells and made from vitamin B3 (niacin). Your body converts NMN into NAD+ (nicotinamide adenine dinucleotide), which helps power essential functions like DNA repair, cell metabolism, and brain activity. This process becomes slower over time, which is why many researchers are studying NMN’s potential in healthy aging and longevity support.

How NMN works in the body

Nicotinamide mononucleotide works by supporting your body’s NAD+ production. When you take an NMN supplement or consume it in its natural form, your cells quickly absorb it and convert it into NAD+. This boost can improve how your cells produce energy, respond to stress, and repair damage.

Nicotinamide riboside vs. nicotinamide mononucleotide

Nicotinamide riboside and nicotinamide mononucleotide are both precursors to NAD+, but they follow different paths inside the body. While both can raise NAD+ levels, NMN may be absorbed faster because it skips a conversion step.

Some studies suggest NMN might reach tissues like muscles and the brain more effectively. However, both are still being studied for their long-term effects and benefits.

Potential NMN benefits

Nicotinamide mononucleotide may support your health by increasing NAD+ levels, which plays a crucial role in various bodily functions. Some of the potential benefits of NMN include:

Boosts energy and metabolism

One of the main NMN benefits is better energy. NMN raises NAD+ levels, which helps your cells produce energy more efficiently. This boost may potentially support your metabolism, reduce tiredness, and improve your physical performance. Many people take NMN supplements to feel more alert and active throughout the day [1] [2].

Supports brain health

Higher NAD+ levels from NMN may protect your brain. NAD+ plays a role in how brain cells use energy and respond to stress. Studies suggest NMN may support memory, focus, and overall brain function. Some early research even shows it may help reduce the risk of age-related cognitive decline [1] [3] [4].

Promotes healthy aging

The connection between NMN and NAD+ is key to aging well. NAD+ helps repair DNA, reduce inflammation, and keep cells functioning properly. As NAD+ levels fall with age, NMN may help slow that decline. People take NMN to support healthy skin, organ function, and vitality as they grow older [5] [6].

RELATED: Loss of proteostasis: The cellular protein crisis driving aging

Enhances muscle strength and endurance

Muscles need a lot of energy — and that energy depends on NAD+. NMN can help restore NAD+ in muscle cells, improving how they work and recover. In both animal and human studies, NMN has been linked to stronger muscles, better endurance, and less fatigue after physical activity [7] [8] [9].

May support heart health

Your heart relies on NAD+ to pump efficiently and stay healthy. NMN may support heart health by improving blood vessel function, reducing inflammation, and supporting circulation. While more research is needed, early studies suggest NMN may help protect the heart as you age [10] [11].

Possible side effects of nicotinamide mononucleotide

Most people tolerate nicotinamide mononucleotide well, especially at low to moderate doses. Still, some report mild symptoms like nausea, headaches, or digestive discomfort when starting NMN supplements.

Researchers are still studying the long-term effects, particularly at higher doses. If you're concerned about your health or take medications, it's a good idea to talk to your doctor before starting NMN.

Foods that naturally contain NMN

Although supplements are the main source, you can find some foods rich in nicotinamide mononucleotide. These include edamame, broccoli, cabbage, avocados, cucumbers, and tomatoes. The amount of NMN in food is much lower than in supplements, but a diet with these vegetables can still support your body’s NAD+ production.

How much NMN should you take?

The right nicotinamide mononucleotide dosage depends on your age, health goals, and supplement form. Most studies in humans use daily doses between 250 and 500 milligrams. Some people take up to 1,000 milligrams daily under medical guidance [12].

Choosing the right NMN supplement

There are many NMN supplements available — from capsules and tablets to NMN powder. When choosing one, look for third-party testing, ingredient transparency, and a brand that uses pharmaceutical-grade production. Avoid products with unnecessary fillers or unclear labeling.

Pairing NMN with other NAD+ boosters like resveratrol is also common. We highly recommend you try our very own SOOO ace: 99.89% purity NR – a powerful NAD+ booster.

Conclusion

Nicotinamide mononucleotide plays a key role in how your body ages, repairs itself, and produces energy. As research grows, so does interest in using NMN supplements to support longevity, brain health, and physical performance. While early studies are promising, more human data is needed to confirm the long-term benefits and safety.

READ NEXT: What are longevity supplements, and do you need them?

FAQ

What is nicotinamide mononucleotide good for?

Nicotinamide mononucleotide is good for supporting energy production, healthy aging, brain function, and metabolism. It helps your body make NAD+, a molecule needed for cell repair, energy conversion, and overall cellular health.

Why did NMN get banned?

NMN (nicotinamide mononucleotide) was not exactly "banned," but it was removed from the U.S. supplement market after the FDA classified it as a drug under investigation. This decision followed research into NMN as a potential treatment for age-related diseases.

Because of this, NMN can no longer be marketed as a dietary supplement in the U.S. However, the FDA's action does not indicate that NMN is unsafe, just that it is now considered a drug due to ongoing clinical research. NMN supplements are still available in many other countries where regulations differ.

What are the risks of taking NMN?

Most people tolerate NMN well, especially at standard doses. Still, some may experience mild side effects like nausea, bloating, or headaches. Long-term effects are not fully known, so it’s best to start with a low dose and talk to a healthcare provider if you have concerns or health conditions.

Is NMN toxic to the liver?

There’s no strong evidence that NMN is toxic to the liver. In fact, studies in animals and humans have not shown liver damage at typical doses. Still, long-term safety data is limited, so it’s smart to monitor how you feel and speak with a doctor before using NMN long-term, especially if you have liver conditions.

References

[1] Mills, K. F., Yoshida, S., Stein, L. R., Grozio, A., Kubota, S., Sasaki, Y., Redpath, P., Migaud, M. E., Apte, R. S., Uchida, K., Yoshino, J., & Imai, S. I. (2016). Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell metabolism, 24(6), 795–806. https://doi.org/10.1016/j.cmet.2016.09.013 

[2] Yoshino, M., Yoshino, J., Kayser, B. D., Patti, G. J., Franczyk, M. P., Mills, K. F., Sindelar, M., Pietka, T., Patterson, B. W., Imai, S. I., & Klein, S. (2021). Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science (New York, N.Y.), 372(6547), 1224–1229. https://doi.org/10.1126/science.abe9985 

[3] Lautrup, S., Sinclair, D. A., Mattson, M. P., & Fang, E. F. (2019). NAD+ in Brain Aging and Neurodegenerative Disorders. Cell metabolism, 30(4), 630–655. https://doi.org/10.1016/j.cmet.2019.09.001 

[4] Campbell J. M. (2022). Supplementation with NAD+ and Its Precursors to Prevent Cognitive Decline across Disease Contexts. Nutrients, 14(15), 3231. https://doi.org/10.3390/nu14153231 

[5] Soma, M., & Lalam, S. K. (2022). The role of nicotinamide mononucleotide (NMN) in anti-aging, longevity, and its potential for treating chronic conditions. Molecular Biology Reports, 49(11), 9737–9748. https://doi.org/10.1007/s11033-022-07459-1 

[6] Qin, S., Zhou, X., Xu, K., Liu, S., Zhu, X., & Yang, J. (2023). The safety and antiaging effects of nicotinamide mononucleotide in human clinical trials: An update. Advances in Nutrition, 14(6), 1416–1435. https://doi.org/10.1016/j.advnut.2023.08.008 

[7] Liao, B., Zhao, Y., Wang, D., et al. (2021). Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: A randomized, double-blind study. Journal of the International Society of Sports Nutrition, 18, 54. https://doi.org/10.1186/s12970-021-00442-4 

[8] Kim, M., Seol, J., Sato, T., Fukamizu, Y., Sakurai, T., & Okura, T. (2022). 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, 14(4), 755. https://doi.org/10.3390/nu14040755 

[9] Wang, J. P., Wang, L., Wang, T., Zhang, Y. D., Zhou, A. J., Wang, Z. P., & Xiong, Z. E. (2024). 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.

[10] Nadtochiy, S. M., Wang, Y. T., Nehrke, K., Munger, J., & Brookes, P. S. (2018). Cardioprotection by nicotinamide mononucleotide (NMN): Involvement of glycolysis and acidic pH. Journal of Molecular and Cellular Cardiology, 121, 155–162. https://doi.org/10.1016/j.yjmcc.2018.06.007 

[11] Wei, Z., Chai, H., Chen, Y., Cheng, Y., & Liu, X. (2021). Nicotinamide mononucleotide: An emerging nutraceutical against cardiac aging? Current Opinion in Pharmacology, 60, 291–297. https://doi.org/10.1016/j.coph.2021.08.006 

[12] Igarashi, M., & Yamauchi, T. (2023). Insight into the application of nicotinamide mononucleotide (NMN) to age-related disorders. Journal of Cell and Molecular Immunology, 2(1), 9–13