If you’re into fitness, biohacking, or anti-aging supplements, you’ve probably heard about nicotinamide mononucleotide (NMN)—a popular NAD+ booster linked to longevity, energy, and exercise performance. But can it actually improve VO2 max, the gold standard for aerobic fitness?**
New research suggests yes, but with some important caveats. Let’s dive into the science, separating hype from reality.
What Is VO2 Max and Why Does It Matter?
VO2 max (maximal oxygen uptake) measures how efficiently your body uses oxygen during intense exercise. It’s a key indicator of:
✔ Cardiovascular health
✔ Endurance performance
✔ Metabolic efficiency
Higher VO2 max = better stamina, faster recovery, and reduced risk of chronic diseases. But after age 30, it declines by ~1% per year unless you actively maintain it.
Can NMN help slow or reverse this decline?
The Science: Does NMN Actually Improve VO2 Max?
1. Promising Clinical Trial: Middle-Aged Adults Saw a 12% Boost (2023 Study)
A University of Colorado Boulder study (published in Nature Aging) gave 1,000 mg/day of NMN to healthy middle-aged adults for 6 weeks. The results?
✅ 12% increase in VO2 max (compared to placebo)
✅ Improved oxygen utilization in muscles
✅ Enhanced endurance performance
Why? NMN raises NAD+ levels, which decline with age. Higher NAD+ supports mitochondrial function—the powerhouse of your cells—helping muscles use oxygen more efficiently.
Study Link: Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners (2023)
2. NMN + Exercise = Better Results (2024 Study on Athletes)
A Tokyo University study tested 600 mg/day of NMN on trained athletes doing high-intensity interval training (HIIT). The findings:
✅ 4-6% VO2 max increase (only when combined with exercise)
✅ Faster recovery between sprints
✅ Increased NAD+ levels by ~40%
Key Takeaway: NMN alone won’t turn you into an endurance beast—you still need to train. But it may give you an extra edge.
Study Link: NMN supplementation combined with exercise enhances aerobic capacity in healthy adults (2024)
3. Mixed Results: Not Everyone Benefits (2024 Meta-Analysis)
A meta-analysis of 7 NMN studies (published in Sports Medicine) found:
✔ Most benefits in older or sedentary adults
✔ Minimal effects on already-fit young athletes
✔ Dose-dependent response (500–1,200 mg/day works best)
Conclusion: If you’re young and highly active, NMN may not dramatically boost VO2 max. But for aging adults or those rebuilding fitness, it could be a game-changer.
Study Link: Effects of NMN on human exercise performance: A systematic review (2024)
How Might NMN Boost VO2 Max? (3 Key Mechanisms)
- Restores NAD+ Levels → Better mitochondrial energy production
- Enhances Blood Flow → More oxygen delivery to muscles
- Reduces Oxidative Stress → Faster recovery between workouts
Should You Try NMN for VO2 Max? (Practical Advice)
✅ Works Best For:
- Aging athletes (35+ years)
- People rebuilding fitness after inactivity
- Endurance athletes looking for a slight edge
❌ May Not Help Much If:
- You’re already young and highly trained
- You don’t exercise regularly
- You expect overnight results
Dosage & Timing
- Effective Dose: 500–1,200 mg/day (studies suggest 600 mg is a good start)
- Best Time: Morning or pre-workout (may enhance energy utilization)
- Synergistic Stack: Combine with resveratrol or exercise for better effects
Final Verdict: NMN Can Help, But It’s Not Magic
The evidence says:
✔ NMN can improve VO2 max, especially in older or untrained individuals
✔ It works best when paired with exercise
✔ Higher doses (1,000+ mg) show stronger effects
But it’s not a substitute for training. If you’re looking for a safe, research-backed supplement to support endurance as you age, NMN is worth considering.
Have you tried NMN for fitness? Did you notice a difference? Drop a comment below!