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Bone/Joint healthEnergy

Boost Your Endurance: NMN for Aerobic Capacity in Runners 

Recent scientific studies shed light on NMN’s potential, highlighting its role in energy production, endurance, and muscle health. 

The pursuit of improved endurance and performance often leads athletes to explore innovative supplements. Nicotinamide Mononucleotide (NMN) has emerged as a promising option for runners looking to enhance their aerobic capacity and overall fitness.

What is NMN? 

NMN, or Nicotinamide Mononucleotide, is a naturally occurring compound derived from vitamin B3 (niacin) and found in small amounts in fruits and vegetables like broccoli, avocado, and edamame. It is a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for various biological processes, including energy metabolism and DNA repair. NAD+ levels naturally decline with age, leading to reduced mitochondrial function, slower metabolism, and diminished physical endurance. By supplementing with NMN, athletes can effectively replenish NAD+ levels, rejuvenating cellular energy production and possibly enhance overall performance. [5] 

The Science Behind NMN and Aerobic Capacity 

In 2021, a study provided evidence for NMN’s benefits in enhancing aerobic capacity. The research involved a controlled trial with 48 participants who were middle-aged recreationally trained runners undergoing NMN supplementation over a set period. Key findings from the study include: 

  • Improved VO2: NMN supplementation led to a significant increase in VO2, which measures the body’s maximum oxygen uptake during intense exercise. This improvement is a crucial indicator of aerobic fitness and endurance capacity. 
  • Extended Time to Exhaustion: Participants were able to sustain physical activity for longer periods before experiencing muscle fatigue, suggesting that NMN supports prolonged endurance efforts. 
  • Enhanced Oxygen Utilisation: NMN boosts mitochondrial function, enabling muscles to utilise oxygen more efficiently during exercise. [1] 

These findings emphasise NMN’s potential to transform endurance training by optimising cellular energy processes, making it particularly beneficial for runners aiming to push their limits. 

NMN for Muscle Health and Strength 

While endurance is critical for runners, maintaining muscle health and strength is equally important. A study exploring NMN’s impact on muscle performance and recovery highlighted several mechanisms through which NMN supports muscular health: 

Nicotinamide Mononucleotide (NMN), a precursor to NAD+, shows promising benefits for muscle health in middle-aged and elderly individuals. A meta-analysis of 9 randomised controlled trials involving 412 participants revealed that NMN significantly improved muscle function, as evidenced by increased gait speed (a measure of how long it takes a person to walk a set distance on level ground) (SMD: 0.34 m/s, p = 0.033). Additionally, NMN reduced insulin resistance and improved liver health, with notable effects on alanine transaminase or ALT levels (SMD: -0.29 IU/L, p = 0.028). These findings suggest that NMN enhances muscle mass and function while supporting metabolic health, making it a promising option for a healthy ageing supplement.[2]

Maintaining muscle mass is critical as you age for orthopaedic health. Loss of muscle mass and strength as you age can result in serious conditions that may cause muscle weakness, decreased stamina, and difficulties in performing routine tasks. It can also increase fragility and the risk of falls and fractures. [6]  

How NMN Enhances Mitochondrial Efficiency 

Mitochondria, often referred to as the “powerhouses” of cells, play a pivotal role in athletic performance by producing adenosine triphosphate (ATP), the primary energy currency of the body. As NAD+ levels decline, mitochondrial efficiency decreases, leading to reduced energy output and increased susceptibility to fatigue. NMN directly addresses this issue by: 

  • Increasing ATP Production: By replenishing NAD+ levels, NMN boosts ATP generation, ensuring a steady energy supply for prolonged physical activity. [4] 
  • Reducing Oxidative Stress: NMN’s role in enhancing mitochondrial function also mitigates oxidative damage caused by free radicals, which can protect muscle cells from premature fatigue and damage. 
  • Improving Cellular Health: Enhanced mitochondrial function contributes to overall cellular health, which is essential for recovery and sustained athletic performance. [1] 

For runners, these benefits can translate into greater endurance, faster recovery, and improved overall efficiency during training and competition.

How to Incorporate NMN into Your Routine 

Incorporating NMN into your routine can be straightforward and effective when done strategically. Here are some practical tips: 

  1. Determine the Right Dosage: Research suggests a daily dose of 250-500 mg of NMN is effective for most individuals. However, the optimal dose may vary based on factors like age, activity level, and specific goals. The highest recommended dose per day is 1000 mg. 
  1. Be Consistent: To maintain elevated NAD+ levels, regular supplementation is crucial. Consider taking NMN at the same time each day to build a routine. 
  1. Combine with a Balanced Diet: Enhance NMN’s effects by pairing it with a nutrient-rich diet, particularly foods high in antioxidants, to further support mitochondrial and cellular health. [3] 

Why Runners Should Consider NMN 

The benefits of NMN for runners extend beyond enhancing aerobic capacity. By improving mitochondrial efficiency, boosting NAD+ levels, and supporting muscle health, NMN addresses multiple facets of athletic performance. Scientific evidence from studies demonstrates its potential to: 

  • Elevate VO2, a key determinant of aerobic fitness. 
  • Extend endurance by increasing time to exhaustion and enhancing oxygen utilisation. 
  • Support muscle repair and strength, reducing the risk of injuries and enhancing recovery. [1] [2] 

Whether you’re a seasoned marathoner or a recreational runner aiming to set new personal bests, NMN offers a science-backed solution to help you achieve your goals. By incorporating NMN into your regimen, you can unlock new levels of endurance and performance while supporting long-term health and vitality. 

1.Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. Journal of the International Society of Sports Nutrition. 2021 Jul 8;18(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8265078/

2.Wang JP, Wang L, Wang T, Zhang YD, Zhou AJ, Wang ZP, et al. Effects of Nicotinamide Mononucleotide Supplementation on Muscle and Liver Functions Among the Middle-Aged and Elderly: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Current pharmaceutical biotechnology [Internet]. 2024 Autumn;10.2174/0113892010306242240808094303. Available from: https://pubmed.ncbi.nlm.nih.gov/39185644/

3.Willis B, Milazzo N, Examine.com. Nicotinamide Mononucleotide Health benefits, dosage, and side effects [Internet]. Examine.com. 2024 [cited 2024 Dec 17]. Available from: https://examine.com/supplements/nicotinamide-mononucleotide/?srsltid=AfmBOoo2hZI99EOt38sFeT2Bxsfk6IhEpE7MZSaECOT3OjG7U0Z5trLQ&show_conditions=true

4.Covarrubias AJ, Perrone R, Grozio A, Verdin E. NAD+ metabolism and its roles in cellular processes during ageing. Nature Reviews Molecular Cell Biology. 2020 Dec 22;22(2):119–41.

5.Shade C. The Science Behind NMN–A Stable, Reliable NAD+Activator and Anti-Aging Molecule. Integrative Medicine: A Clinician’s Journal [Internet]. 2020 Feb;19(1):12. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7238909/

6.The Importance of Building and Maintaining Skeletal Muscle Mass as You Age [Internet]. Cfaortho.com. 2024. Available from: https://www.cfaortho.com/media/news/2024/07/the-importance-of-building-and-maintaining-skeletal-muscle-mass-as-you-age

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