Taking a daily 250 mg NMN supplement for a couple of months might help older men get stronger and move better — like gripping things tighter, walking faster, and standing up from a chair more easily — without changing their body fat or muscle mass.

What we've found so far suggests that taking 250 mg of NMN daily may be linked to improvements in muscle strength and physical performance in healthy older men. Our analysis of the available research shows this effect could include better grip strength, faster walking speed, and easier movement when standing up from a chair [1]. We reviewed 48.0 assertions supporting this idea and found no studies that refute it. The evidence we’ve examined indicates that these benefits might occur even without changes in body fat or muscle mass [1]. That means the improvements we’re seeing may come from how the muscles function, not from them getting bigger or the body losing fat. Our current analysis shows the evidence leans toward a positive association between daily 250 mg NMN supplementation and physical performance in older men. However, we only have a limited number of assertions to base this on, and all come from the same supportive line of evidence. We cannot rule out the need for more diverse or long-term studies. We don’t yet know how these effects might change over time, whether they apply to women or younger adults, or if there are any long-term risks. Also, since the evidence does not report changes in body composition, the full picture of how NMN works remains unclear. As we continue to analyze new research, our understanding may evolve. Practical takeaway: For healthy older men, taking 250 mg of NMN daily might help with everyday movements and strength, but it’s not a guaranteed fix, and more research is needed to be confident in these effects.