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As we age, levels of NAD⁺ decline in the body. This molecule plays a key role in cellular energy production and repair, and its reduction has been linked to age-related impairments in metabolism, muscle function, and overall health. In recent years, several animal studies have shown that supplementation with NAD⁺ precursors like NMN (nicotinamide mononucleotide) may improve health and counteract signs of aging. Now, researchers have begun exploring its effects in humans – and the results are starting to paint an interesting picture.
NAD⁺ (nicotinamide adenine dinucleotide)
A molecule found in every cell of the body that helps turn nutrients into energy and supports DNA repair, cell survival, and healthy aging. Its levels naturally decline with age.
In a 2022 clinical study from the University of Tokyo, researchers investigated whether a daily dose of 250 mg NMN could safely boost NAD⁺ levels and support physical performance in healthy men aged 65 and above. The trial lasted 12 weeks and assessed changes in blood NAD⁺, gait speed, grip strength, and overall tolerability. Continue reading to see what they found.
Are NMN supplements well-tolerated?
To evaluate safety, the researchers monitored participants throughout the 12-week study using blood tests, health checkups, and self-reported diaries. Blood samples were analyzed for liver enzymes, kidney function, and other clinical markers before and after the intervention. Participants were also asked to report any side effects or physical discomfort.
The results showed no serious adverse events, and all clinical values remained within the normal range. In addition, participants adhered well to the supplementation, with over 90% of capsules consumed. Together, these findings suggest that NMN at a daily dose of 250 mg is well tolerated in older adults.
Since this study, the safety and tolerability of NMN have been confirmed in several other trials with similar outcomes.
Read more in the study: Efficacy and safety of NMN supplementation in healthy middle-aged adults.
Purpose of the study
The goal was to investigate whether daily supplementation with 250 mg NMN could increase blood NAD⁺ levels and improve physical function in older men. The researchers also aimed to determine whether NMN could support muscle function without causing side effects.
How the study was conducted
The trial was randomized, double-blinded, and placebo-controlled, lasting 12 weeks.
42 healthy Japanese men aged 65 and above were recruited and randomly assigned to receive either NMN or placebo.
Both groups received daily supplementation, and researchers measured NAD⁺ levels, muscle strength, gait speed, body composition, hearing, and cognitive function.
Due to a distribution error midway through the study, 22 participants were excluded from the final analysis. The results are therefore based on 20 participants.
The results: Effects on NAD⁺ and physical function
NMN supplementation significantly increased blood levels of NAD⁺ and related metabolites. The most noticeable effects were improvements in gait speed and grip strength, which are common ways to measure muscle performance and mobility in older adults.
Gait speed
How fast you walk over a short distance. It’s a key indicator of mobility and aging—slower speed can reflect declining health.
Grip strength
How firmly you can squeeze with your hand. It’s a quick measure of overall muscle strength and healthy aging.
To check NAD⁺ levels, the researchers took blood samples before and after the 12-week period and measured changes in NAD⁺ and NMN in the bloodstream. The results showed a clear increase in both.
To test physical function, the participants completed a few simple exercises:
- Walking speed was measured by timing how fast they could walk a short distance.
- Grip strength was tested by squeezing a handheld device as hard as they could.
- Chair-stand test involved standing up from a chair as many times as possible in 30 seconds.
The biggest improvements were seen in walking speed, which increased significantly in the NMN group. Grip strength in the left hand also improved, while the right hand showed a small but not significant increase.
Muscle size did not change much, but the better performance in these tests suggests that NMN may help older adults stay more physically capable.
Related: 5 reasons why everyone who wants to age healthier is switching to NMN supplements
Are you interested in more studies on NMN?
A new 2024 study reviewed data from nine clinical trials involving 412 participants aged 40 to 80. The results show that NMN may increase walking speed by up to 20%, support liver health, and improve the body’s insulin response. The effects were most noticeable with daily doses between 300 and 900 mg. NMN was well tolerated in all studies, with no serious side effects reported.
Read more at Purovitalis → Human NMN studies reviewed: benefits for muscle and liver health
Final thoughts on NMN for muscle growth
A daily dose of 250 mg NMN over 12 weeks was well tolerated and led to increased NAD⁺ levels in the blood, along with improvements in gait speed and grip strength in healthy older men. These results suggest that NMN may be a useful supplement to support physical function with age – particularly in addressing age-related muscle weakness and mobility issues. Larger studies with more diverse participants will be needed to further explore NMN’s potential in promoting healthy aging.
References
- Igarashi M, Nakagawa-Nagahama Y, Miura M, Kashiwabara K, Yaku K, Sawada M, et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. NPJ Aging. 2022 May 1;8(1):5. doi: 10.1038/s41514-022-00084-z. PMID: 35927255; PMCID: PMC9158788.
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