Improve aerobic performance and endurance with Nicotinamide Monocleotide
Looking to push your endurance limits? Nicotinamide Mononucleotide (NMN) is much talked about in the world of sport. This natural precursor of NAD+ is attracting growing interest among endurance athletes, thanks to its promising effects on aerobic performance.
In this article, we analyse the latest scientific studies and explain how this molecule could revolutionise your sporting practice, particularly for running and endurance sports.
- Improved stamina NMN allows you to sustain more intense efforts over time, which is particularly beneficial for endurance sports such as running.
- Effect on Ventilation Thresholds Significant improvement in VT1 and VT2 thresholds, enabling you to maintain a sustained pace for longer before running out of breath.
- Action period The first significant effects appear after 4 to 6 weeks of regular supplementation.
- Security No serious side effects were observed, even at high doses of up to 1200 mg per day.
- Impact on recovery Studies report better subjective recovery and less fatigue between training sessions.
- Target audience Particularly effective for amateur and semi-professional runners training 5-6 times a week.
- Synergy with training NMN optimises physiological adaptations to exercise, amplifying the benefits of regular training sessions.
What is NMN and why are sportspeople interested in it?
Le nicotinamide mononucleotide (NMN) is a molecule naturally present in our bodies that plays a key role in the production of cellular energy. This substance, which is found in small quantities in certain foods such as broccoli, avocado and raw milk, has become a major area of interest for sportspeople looking to optimise their endurance performance.
In simple terms, NMN is a direct precursor of NAD+. (a coenzyme essential for energy metabolism)It's like the fuel that powers our cells. If you want to understand in detail how it works, we invite you to read our dedicated article.
What we're particularly interested in today is its potential to improve your sporting performance, particularly endurance. And believe us, recent research on the subject is very promising!
What do scientific studies tell us about NMN and endurance?
Research into NMN and sports performance have proliferated in recent years, with particularly interesting results for endurance athletes.
Two major studies, to be carried out in 2021 and 2023, have attracted our particular attention because they use rigorous protocols and complementary methodologies.
First, let's talk about the study by Liao and colleagues, published in 2021. These researchers worked with 48 amateur runners, with an average age of 35. (an age when you're still very dynamic!). What's interesting to note in their protocol is that they tested the 'guinea pigs' with different doses of NMN: 300, 600 and 1200 mg per day. The participants followed a training programme for six weeks, with regular treadmill tests. to measure their aerobic capacity.
Yi's team took a different angle in 2023, focusing on 80 active middle-aged people. Their protocol included the famous 6-minute walk test, (an excellent indicator of endurance capacity). Here again, they explored several doses: 300, 600 and 900 mg daily over a period of 60 days.
Note: These two studies differ in their approach "Double-blind placebo-controlled study, (which means that neither the participants nor the researchers knew who was taking what). It's the most reliable method in research, the one that avoids placebo effects and bias. We particularly appreciate the fact that they took the time to test different doses, as this really helps us to understand how to optimise NMN supplementation.
What concrete results has NMN had on your endurance performance?
Study results show that NMN significantly improves endurance performancewith particularly impressive results on ventilatory thresholds and aerobic capacity. The effect is all the more marked the higher the dose, with optimal benefits between 600 and 900 mg per day.
Note: we're going into a lot of technical detail here. You can skip this part if you want more straightforward answers.
Let's start with the most telling results: Liao's study showed a significant improvement in ventilatory thresholds (VT1 and VT2) (those moments when your breathing speeds up during exercise). In concrete terms, with 900 mg of NMN per day, the researchers observed an increase in power at the first ventilatory threshold of 2.13 points on the MET (unit for measuring the intensity of effort)compared with just 0.69 for the placebo group. It's huge!
The improvements are even more impressive when we look at maximum oxygen consumption (VO2max) at the VT1 threshold, with an increase of 10.3% for the group taking 900 mg, compared with just 2.1% for the placebo group. To give you an idea, it's like being able to sustain an intense 10% effort for longer before you start to get really out of breath!
In Yi's study, the results of the 6-minute walk test confirmed this trend. Participants taking 900 mg of NMN increased their walking distance by an average of 150 metres after 60 days of supplementation. It's as if the NMN was allowing them to do an extra lap of the stadium!
In addition, their scores on the SF-36 health questionnaire showed a significant improvement, suggesting that overall they felt in better shape. The dose-dependent effect is particularly interesting: the higher the dose (from 300 to 900 mg), the better the results.
However, the researchers noted that the improvement tended to plateau after 900mg, suggesting that there was no need to go beyond this. What is fascinating is the physiological mechanism behind these improvements.
Other studies on animal models have shown that NMN increases the density of blood capillaries in muscles and improves blood flow, enabling better oxygenation during exercise. It also improves the function of the vascular endothelium. (the inner lining of your blood vessels)This facilitates the supply of oxygen to the working muscles.
In concrete terms, here's what you can expect from NMN on your stamina
Will NMN make me run faster, longer and with more energy?
The NMN will mainly help you to maintain more intense efforts over time rather than increasing your maximum speed. Think of it as a "widener from your endurance comfort zone :
you'll be able to maintain a steady pace for longer before you run out of breath.
Studies show that runners on NMN can maintain higher intensities at their ventilatory thresholds.
In practical terms, if you usually run at 12 km/h for 45 minutes before running out of breath, the NMN could help you last almost an hour at the same pace. It's particularly useful for long outings and endurance races!
Will NMN increase my muscle strength?
Let's be clear: studies have not shown any significant improvement in the pure muscular strength.
Grip strength tests showed only slight improvements, but in seniors rather than 'young people', from an average of 29.9 kg to 30.5 kg. We're not going to talk about miracles when it comes to your bodybuilding performance!
BUT
Does NMN have an impact on my recovery and fatigue?
It's going to be more interesting if you're an 'all-round' sportsperson, because the participants in the studies reported a better subjective feeling of recovery. SF-36 questionnaire scores (which assesses vitality, among other things) improved significantly with NMN.
In plain English, you may feel less tired between training sessions and recover more effectively. This is particularly interesting if you're following an intensive training programme!
How should NMN be taken to optimise its effects on endurance?
Studies show that optimal dose of NMN is between 600 and 900 mg per day to obtain the best results for your endurance performance. Researchers have observed that the effects begin to be felt after 4 to 6 weeks of regular supplementation.
To get the most out of your supplementation, here's what I recommend, based on the protocols of scientific studies:
- The ideal dose start with 600 mg a day (you can increase this to 900 mg if necessary)
- The moment of taking It is generally advisable to take NMN in the morning, as this can support energy levels and metabolism throughout the day. The increased production of NAD+ promotes cellular energy. But it may be considered for consumption in the evening, as a recent study suggests better results on physical performance when taken at the end of the day. (between 6pm and bedtime)
- Minimum duration : allow at least 6 weeks of continuous supplementation to see the first significant effects
An important point to note: studies show that above 900 mg per day, the additional benefits are minimal. So there's no point in overloading your body! The scientific protocols lasted between 4 and 12 weeks, with particularly convincing results after 8 weeks of supplementation.
How many NMN should I take a day?
Your recommended dose
Is NMN safe for your health?
YES: NMN has an excellent safety profile, even at high doses of up to 1200 mg per day. In all the studies analysed, no serious side effects were directly attributed to NMN supplementation.
- Minor side effects some participants reported mild digestive problems (such as loose stools) or mild symptoms (such as mild abdominal pain)but these effects were temporary and resolved themselves
- Population concerned Studies have shown that NMN is safe in healthy adults aged between 35 and 60. If you're a regular sportsman, you'll fit perfectly into this category!
An important point to note: unlike other NAD+ precursors, which can cause hot flushes or unpleasant redness, NMN is remarkably well tolerated.
A concentrate of performance: our NMN DIX
After reviewing all the scientific studies on NMN and sports performance, you'll understand just how important this supplement is for endurance and why it's essential to choose a quality product to obtain the results demonstrated.
That's exactly what we're offering with our NMN DIXspecially formulated for endurance athletes. Our NMN stands out for its exceptional quality and 99.9% purity, certified by independent laboratories. (GMP and HACCP certifications).
We use a unique enzymatic process that guarantees optimal bioavailabilityThis is essential in order to reproduce the results of studies such as Liao's, which showed a 30% improvement in aerobic capacity.
To be totally transparent with you: the scientific studies we have analysed have used high-purity NMN, like the one we offer.
In fact, it is virtually impossible to obtain NMN from food alone: you would have to consume (hang on) 100 kg of broccoli or 69 kg of avocado to obtain the equivalent of a daily dose of 250 mg!
Each capsule of NMN DIX contains the optimal dose established by research, i.e. 600 mg of pure NMN, making it possible to achieve the zone of maximum efficacy demonstrated in the studies. (between 600 and 900 mg per day).
Scientific publications on NMN and endurance performance
- "Effects of nicotinamide mononucleotide supplementation on physical performance parameters". (A systematic review demonstrating physical improvements with NMN) DOI: 10.7759/cureus.65961
- "Nicotinamide mononucleotide supplementation improves aerobic capacity in amateur runners". (Study showing improved running performance) DOI: 10.1186/s12970-021-00442-4
- "The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults". (A study demonstrating the effects on endurance via the 6-minute walk test) DOI: 10.1007/s11357-022-00705-1
- "Effect of 12 weeks of nicotinamide mononucleotide on sleep quality, fatigue and physical performance". (Study on the impact of the timing of NMN intake) DOI: 10.3390/nu14040755
