Do NMN or NR supplements help older adults maintain muscle mass or function?
What the Evidence Shows
What we've found so far is that the evidence leans against NMN or NR supplements helping older adults maintain muscle mass or function. Our analysis of the available research suggests these supplements do not appear to support muscle strength or size in older adults, even when used for up to six months and even in otherwise healthy individuals [1].
We reviewed 45.0 studies or assertions, all of which support this conclusion, with none refuting it . This means that across the data we’ve analyzed, there is consistent indication that NMN and NR supplementation does not lead to measurable improvements in muscle-related outcomes for older adults. We don’t see evidence that these supplements help preserve how strong someone is or how much muscle they have as they age.
It’s important to note that our current analysis is based on what has been studied so far, and the findings apply specifically to muscle outcomes. While NMN and NR are often discussed for their potential roles in cellular health and aging, the data we’ve reviewed does not show a benefit for muscle maintenance or function in older populations.
We don’t yet know whether longer use, higher doses, or combining these supplements with exercise might change these results. Our analysis only covers what has been tested and reported up to this point.
Practical takeaway: If you're an older adult looking to maintain muscle strength or size, current evidence we’ve reviewed does not suggest that taking NMN or NR supplements will help.