NMN (250 mg/day) Improves Sleep and Walking Speed in Older Adults

A recent clinical trial evaluated the effects of oral NMN supplementation (250 mg/day) in older adults.

Key Points

This study revealed several important findings on NMN supplementation in older adults:

  • Improved sleep quality
  • Increased walking speed
  • Modest effects observed at a relatively small dose (250 mg/day)
  • Large individual variation in NAD+ levels in response to NMN supplementation
  • Larger change in NAD+ levels linked to greater improvement in walking speed
  • NMN was safe and well-tolerated by participants

Clinical Trial Evaluates NMN Supplementation in Older Adults

This study used the highest standard for clinical trials: a randomized, placebo-controlled, double-blind, parallel-group design.

Sixty older adults (65-75 years of age) were randomly assigned to either the NMN group (250 mg/day NMN) or the placebo group for 12 weeks.

Motor function tests, blood NAD metabolite analysis, and questionnaires were conducted at the start of the study and 4 and 12 weeks after intake.

Sleep Quality was Improved

The NMN Group reported better sleep on a standard sleep quality questionnaire:

  • Less daytime sleepiness
  • Improved overall sleep score

“Those who consumed NMN reported increased subjective sleep quality.”

There were no noticeable changes in mood based on another questionnaire used in the study.

The NMN Group Had Faster Walking Time After 12 Weeks

Walking speed over a short distance (4 meters) was used to test participants’ overall movement function.

This graph shows walking time for the Placebo Group (blue dots) and the NMN Groups (red triangles) at weeks 0, 4, and 12.

The asterisk (*) above the red triangles at week 12 means the NMN Group was significantly faster than the Placebo Group at that point.

“At 12 weeks, the NMN group had a significantly faster 4-m walking time than the placebo group.”

The study did not detect any other changes in motor function, similar to prior low-dose (250mg) studies showing mixed results (1, 2). Notably, a higher-dose (600mg/900mg) study reported more consistent improvements (3).

Magnitude of NAD+ Boost Differs Among Individuals

While NMN supplementation significantly boosted NAD+ levels in the group on average, the response to the supplement varied greatly among individuals.

This graph shows the NMN Group (red triangles) overall had higher NAD+ levels compared to the Placebo Group (blue circles) at weeks 4 and 12.

However, individual responses varied (red triangles show a range from 25 to 90 µM).

“This is thought to be due to differences in the body pool of NAD+ and the metabolic rate of niacin.”

Larger NAD+ Increase Linked to Better Outcomes

The study showed a connection between how much someone’s NAD+ levels increased and how much their walking speed improved.

Larger boosts in NAD+ levels after taking NMN for 12 weeks were associated with greater improvements in walking speed.

This was also true for the NAD+ metabolites 2-PY and 4-PY.

“These results indicate that the higher the NAD+ level in the blood, the faster the walking speed is maintained in older adults.”

These findings align with a previous analysis of a large clinical trial that found the change in NAD+ levels were associated with improvements in walking distance and overall health scores.

NMN Well-Tolerated by Participants

The study reported no serious side effects related to the NMN supplement.

Both the NMN and placebo groups experienced minor unrelated side effects at similar rates.

Additionally, blood tests, dietary intake, and physical activity levels remained comparable between groups.


A clinical trial administering 250 mg of NMN per day showed improved sleep quality and walking speed in older adults.

Although the improvements were modest, they were achieved with a relatively small dose of NMN.

Consistent with other recent studies, there was significant variation in how much NAD+ levels increased among participants. Greater increases in NAD+ levels experienced were associated with larger improvements in walking speed.

NMN was safe and well-tolerated by participants.

“These results indicate that NMN intake could increase blood NAD + levels, maintain walking speed, and improve sleep quality in older adults.”

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