NMN and Exercise: Elevating Physical Performance at Every Age

Updated on December 23, 2023
Key Points
  • NMN supplementation can replenish cellular NAD+ levels, potentially enhancing physical capabilities and countering age-related declines in muscle and cardiovascular health.
  • Studies indicate NMN improves mitochondrial function, cardiovascular health, and endurance in aged mice, suggesting similar benefits for aging humans.
  • Human trials have shown NMN supplementation increases aerobic capacity and physical performance, with optimal doses ranging from 300 mg to 900 mg daily.

Nicotinamide Mononucleotide (NMN), a precursor to Nicotinamide Adenine Dinucleotide (NAD+), is emerging as a pivotal molecule in cellular health and longevity. NAD+ plays a crucial role in various cellular functions, including energy metabolism and muscle health, which tend to decline with age. This decline in NAD+ levels can lead to reduced energy metabolism, impacting exercise response and overall physical performance. Supplementing with NMN can replenish cellular NAD+ levels, potentially offering a way to maintain or even enhance physical capabilities as we age​.

This article delves into the heart of how NMN supplementation can be a pivotal component in our journey towards sustained health and enhanced athletic performance.

The Intersection of Exercise, Aging, and Muscle Health

Regular exercise is pivotal for successful aging, particularly in maintaining skeletal muscle and cardiovascular health. These are vital for responding effectively to both acute and chronic physical activities. In this realm, NMN supplements show potential in preserving metabolic integrity and cellular function in key organs, including muscles and the cardiovascular system.

The Critical Role of NAD+ in Muscle Well-being

Skeletal muscle, a major consumer of sugars and fats, depends extensively on NAD+ for energy production. Beyond metabolizing nutrients, NAD+ is crucial in muscle development, regeneration, and aging processes. Research suggests that higher levels of NAD+ can positively impact muscle health. Therefore, optimizing NAD+ levels through NMN supplementation could be essential for maintaining muscle health and functionality, especially in later years.

Scientifi Insights: NMN's Impact on Physical Performance

Here, we explore various studies that underscore NMN's potential in boosting physical performance and overall well-being.

NMN and Vascular Health in Aging

In a 2016 study, aged mice receiving NMN for eight weeks exhibited reduced stiffness in large elastic arteries, which are critical indicators of cardiovascular disease in older adults [R]. The improvement in vascular health, coupled with better oxidative stress management, points to potential advantages for muscle performance and blood flow during exercise.

NMN's Role in Healthy Heart Aging

Research involving aged mice supplemented with NMN at 300 mg/kg body weight daily demonstrated improved systolic function under higher workloads [R]. This advancement in cardiac function is significant, considering the typical age-related decline in heart efficiency. These findings indicate a possibility of enhanced cardiovascular health and endurance in older adults through NMN supplementation.

NMN and Mitochondrial Function in Skeletal Muscle

A Harvard study revealed that older mice treated with NMN at 500 mg/kg body weight daily experienced a notable boost in mitochondrial oxidative capacity compared to untreated counterparts [R]. This improvement in mitochondrial function equated their capabilities to those of younger mice, suggesting NMN supplementation's potential to rejuvenate muscle efficiency and recovery in humans.

Enhancing Endurance in Aged Mice with NMN

A 2018 study illustrated that aged mice, when treated with NMN in combination with exercise, showed enhanced running endurance [R]. This significant increase in endurance underscores the potential of NMN in elevating physical capabilities, particularly in the aging demographic.

Long-term Effects of NMN on Physiological Aging

A long-term study showed that mice given NMN at a dose of 300 mg/kg body weight daily had decreased age-related body weight gain, alongside substantial improvements in energy metabolism and physical activity levels [R]. These outcomes suggest NMN's effectiveness in promoting a healthier physique and elevated physical activity in aging subjects.

NMN's Impact on Human Physical Performance

Recent human studies, including those with trained runners, reveal that NMN supplementation, ranging from 300 mg to 1200 mg per day, can enhance certain aspects of physical performance [R].

Notably, NMN supplements have been found to improve the body's efficiency during lower intensity exercises. This is particularly evident in the enhancement of the first ventilatory threshold (VT1) - the critical point during exercise when breathing becomes more labored. Additionally, NMN boosts the efficiency of oxygen utilization (VO2) and the percentage of maximum oxygen uptake (VO2max%) during physical activity. However, it's important to note that NMN does not increase the peak oxygen consumption (VO2max).

Furthermore, NMN doesn't significantly affect other key metrics of exercise performance, such as maximum breathing capacity (VEmax), oxygen efficiency per heartbeat (O2-pulse), the rate of oxygen consumption increase with exercise intensity (ΔO2/ΔWR), or maximum power output. Intriguingly, at higher doses, NMN appears to enhance performance at the second ventilatory threshold (VT2), which is reached during higher intensity exercise and is characterized by a further marked increase in breathing rate.

These findings underscore the potential of NMN to boost aerobic capacity, suggesting that its benefits for physical performance are dosage-dependent, and particularly valuable in endurance sports.

NMN's Impact on Aerobic Capacity in Middle-Aged Adults

In a comprehensive study involving healthy middle-aged adults, NMN supplementation significantly enhanced aerobic capacity and walking distance [R]. Participants were given daily doses of 300 mg, 600 mg, or 900 mg of NMN. All NMN dosage groups demonstrated an improvement in the six-minute walking test, indicating enhanced physical endurance and aerobic capacity. This study underscores the potential of NMN supplementation in promoting physical health and improving aerobic performance in middle-aged adults.

Does NMN Improve Heart Health and Help Weight Loss?

Research suggests that NMN can support heart health by promoting mitochondrial health, reducing inflammation, and mitigating oxidative stress, factors critical in cardiovascular diseases. In terms of weight loss, NMN's role in energy metabolism and regulation makes it a subject of interest. While NMN demonstrates promise in these areas, comprehensive human trials are necessary for a deeper understanding of its effects. For more detailed insights, you can explore the specifics of NMN's impact on heart health here and its role in weight management here.

To further delve into NMN and its comprehensive health benefits, consider exploring the article onNMN's Comprehensive Health Benefits.

Guidelines for NMN Supplementation and Exercise Regimes

Optimal Dosage

Human studies highlight benefits at various doses, typically between 300 mg and 900 mg daily for physical performance. It's advisable to start with a lower dose, such as 150 mg, and gradually increase, assessing tolerance.

Our premium NMN supplement, ROYAL NMN, aligns with these study dosages. Learn more about it here.


NMN can be taken at any time of the day. However, some prefer taking it in the morning to align with the body's natural NAD+ cycle. For example, Dr David Sinclar, a prominent researcher in the field of aging, said he takes NMN in the morning [video].

Combining with Exercise

NMN supplementation may enhance exercise benefits, particularly in endurance and recovery as we showed above. Yet, it's recommended to maintain a regular exercise routine alongside NMN supplementation.

Diet and Lifestyle

A balanced diet rich in fruits, vegetables, and whole grains complements NMN supplementation. Adequate hydration and a healthy lifestyle are also crucial.

Monitoring and Adjustment

Regular monitoring of your response to NMN supplementation is important. Adjustments in dosage or regimen may be necessary based on individual responses and goals.

Real-Life Testimonial: Enhancing Daily Performance with NMN

Our customers' experiences with NMN vary.

A 72-year-old lady, R.K., shares, "After taking the supplement, I found it easier to breathe during exercise and daily activities." Meanwhile, H.K., a 42-year-old man, notes, "I no longer feel exhausted at the end of the day."

On the other hand, a younger user, a 27-year-old man named M.M., didn't observe any notable changes, saying, "I haven't noticed any difference in physical performance after I started taking NMN. My regular cardio training is as hard as it has always been...'".

While experience among our customers varies, it underscores the potential of NMN to not only enhance exercise performance but also to boost overall daily energy and vitality, making everyday tasks feel less exhausting and more manageable.


These testimonials are individual experiences and do not constitute medical advice. Results may vary, and further research is needed to validate NMN's efficacy. Names are anonymized for privacy.

Conclusion: NMN's Promising Future in Physical Performance

NMN's role in physical performance, particularly in aging contexts, is promising. While current research is preliminary, it offers exciting insights into NMN's ability to enhance endurance and overall physical capabilities.


Does NMN increase athletic performance?

Yes, NMN has been shown to potentially increase athletic performance. Studies indicate improvements in aerobic capacity, endurance, and ventilatory threshold in both animals and humans with NMN supplementation. This suggests that NMN can enhance physical capabilities, particularly in endurance sports.

How does NMN affect performance?

NMN affects performance by boosting NAD+ levels, crucial for energy metabolism and mitochondrial function. This leads to improved muscle efficiency, endurance, and potentially better cardiovascular health, all contributing to enhanced physical performance.

Does NMN make you feel different?

While individual experiences may vary, NMN supplementation is linked to increased energy levels and improved exercise performance. Some may feel a noticeable difference in their endurance and recovery times during physical activities.

As of the latest information available, NMN is not listed as a banned substance for athletes. However, athletes should always check the most recent guidelines from their governing sports bodies and anti-doping agencies.

For more detailed insights and the latest research, you can explore the full blog post here.

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