What is NMN and why is it important for longevity?
NMN (Nicotinamide Mononucleotide) is a potent precursor of NADโบ, a coenzyme present in every cell and essential for energy, DNA repair and regulating aging processes via sirtuins. As we age, NADโบ decreases, causing cells to function less efficiently. This contributes to fatigue, muscle breakdown, cognitive decline and higher risk of diseases of aging.
A 2025 scientific review shows that supplementation with NMN can restore NADโบ levels and thereby slow aging processes. As a result, NMN is growing in popularity worldwide among people striving for healthy aging.
๐ You can find more practical tips in our buying guide: buying NMN at EveryDay Better
NMN and longevity – how exactly does it work?
Longevity is not just about living longer, but primarily about healthy aging (healthspan). The goal of NMN supplementation is to slow cellular aging by restoring NADโบ levels. NADโบ is involved in:
- Energy production – NADโบ plays a key role in mitochondria, the energy factories of our cells. Without enough NADโบ, energy production drops and we feel more tired.
- DNA repair – NADโบ activates enzymes (such as PARP) that repair damaged DNA. With aging, DNA damage accumulates; sufficient NADโบ helps counteract this process.
- Sirtuin activation – Sirtuins are proteins that regulate aging processes, such as inflammation, metabolism and cell survival. They work only with sufficient NADโบ.
- Cell communication – NADโบ affects communication between cell nuclei and mitochondria, which is crucial for cell health and repair.
NMN operation vs. other longevity interventions
In 2025, we see that NMN is often combined with other interventions such as:
- Resveratrol or quercetin, which work synergistically with sirtuins.
- Intermittent fasting, which, like NMN, affects NADโบ metabolism.
- Physical training, which has been shown to increase mitochondrial NADโบ utilization.
By combining these interventions, the impact on longevity can be greater. This is also called a “stack” in biohacking circles.
New breakthroughs in 2025
Liposomal NMN vs. regular
A double-blind RCT (2025) compared liposomal NMN (350 mg/day) with regular NMN and placebo. The results? Liposomal NMN gave a significantly stronger increase in NADโบ. This confirms that the form of administration matters a lot. Therefore, for people who want maximum absorption, liposomal NMN is an interesting choice, although the price is higher.
Clinical application: MIB-626
The pharmaceutical variant MIB-626 showed in a clinical trial (2025) that NMN tablets significantly increase blood NADโบ in hospitalized patients. Although this study took place in a medical setting (COVID-19 and kidney problems), it clearly shows that NMN is bioactive and effective in humans.
The elderly: sleep, energy and mobility
A 2024 study examined 65-75-year-olds who received 250 mg/day of NMN. Results were impressive: improved sleep quality, faster 4-meter walking speed and a marked increase in NADโบ levels. This confirms that NMN is not only theoretically interesting, but also provides measurable benefits in practice.
Meta-analyses: metabolism and biomarkers
A 2024 meta-analysis of 12 RCTs concluded that NMN reduces triglycerides and increases NADโบ metabolites. A second systematic review showed that NMN has positive effects on glucose and lipids, although the individual response remains variable. This highlights that genetics, lifestyle and diet play a role in how strongly a person responds to NMN.
NMN vs. NR: what will you choose in 2025?
NR (Nicotinamide Riboside) is another NADโบ precursor. A study in Aging Cell (2025) in Werner syndrome (accelerated aging) showed that NR improved cardiovascular markers, reduced skin ulcers and supported renal function. This proves that NADโบ-boosting makes clinical sense, but it also shows that the optimal choice may depend on personal goals and health status.
Conclusion: For general longevity goals, NMN (and especially liposomal NMN) seems to be the best choice. NR may be of interest in clinical contexts.
How to take NMN (dosage, timing & form).
Most studies use a dosage of 250 mg/day. Liposomal variants are often tested at 350-500 mg/day. It is important to remain consistent; NADโบ must be replenished daily.
- Morning dosage: ideal for increased energy and focus during the day.
- Spread (morning/evening): may help with better sleep quality.
- Capsules & powder: cost-effective and scientifically researched.
- Liposomal NMN: better absorption and faster NADโบ boost.
๐ Check out our guide: How to take NMN powder
Side effects of NMN
In general, NMN is well tolerated. The most commonly reported side effects are mild and temporary, such as gastrointestinal discomfort or mild nausea. In studies up to 12 weeks, no serious side effects were reported. This makes NMN a relatively safe supplement, especially compared with some other longevity interventions. Still, it is wise to always consult your doctor when taking medications or having existing health problems.
NMN and hair growth – hype or reality?
A trending topic in 2025 is the possible link between NMN and hair growth. Although there are no large-scale RCTs, animal studies and some preclinical publications suggest that elevated NADโบ levels may protect hair follicles from oxidative stress. Consumers more often report positive NMN experiences in this area, but hard human data are still lacking.
Quality & purchase checklist
Not every NMN product is equally reliable. Nature (2024) warned that some supplements are underdosed or contaminated. Therefore, beware:
- Third-party testing (COA).
- Standardized dosage per capsule
- Packaging that prevents oxidation
- Transparency about production process
๐ Safe options can be found here: Buy NMN at EveryDay Better
NMN and longevity – the future of research
By 2025, studies no longer focus only on NADโบ levels, but also on:
- Biological age: researchers are using epigenetic clocks (e.g. Horvath clock) to measure whether NMN can reduce biological age.
- Disease prevention: trials are ongoing on the role of NMN in neurodegenerative diseases (Alzheimer’s, Parkinson’s) and metabolic diseases (type 2 diabetes).
- Functional markers: walking speed, sleep quality and cognitive tests are increasingly used as hard endpoints.
This means that NMN is evolving from a “supplement” to a serious therapeutic intervention.
FAQ – everything you need to know
Does liposomal NMN work better?
Yes, a 2025 RCT shows a higher NADโบ increase than regular NMN.
What is the best dosage?
Usually 250 mg/day, sometimes 350-500 mg/day. See How to take NMN powder.
Does NMN help with sleep and energy?
Yes, a 12-week study showed improved sleep and mobility.
Should I choose NMN or NR?
Both work. NR showed benefits in Werner syndrome, NMN is more often used for longevity.
Further sources
