Can NMN affect menopause?
Menopause is a natural phase of life, but that doesn’t always make it easy. Many women experience symptoms such as fatigue, mood swings, concentration problems, bone loss, and sometimes cardiovascular symptoms as well. This is mainly due to the declining amount of estrogen in the body.
In recent years, a supplement called NMN, short for nicotinamide mononucleotide, has been receiving increasing attention. Research has associated it with improved energy production, support for metabolism, and the maintenance of cellular health. But can NMN also be useful during menopause? In this article, we look at what is currently known.
What is NMN?
NMN is a substance that naturally occurs in our bodies. It is a direct precursor of NAD⁺, a coenzyme that is essential for producing energy in our cells, for DNA repair, and for the proper functioning of enzymes that influence cellular aging.
NAD⁺ levels decline with age, and research suggests that this also accelerates during menopause due to hormonal changes (Mehmel et al., 2020). That is one of the reasons why NMN supplementation is being studied as a way to raise those levels again.
NMN and hormone balance during menopause
During menopause, estrogen levels decline, and that affects all kinds of processes in the body. There are indications that NAD⁺ levels also decrease as a result, which may contribute to symptoms such as fatigue and low energy.
In preclinical research in mice, NMN supplementation restored NAD⁺ levels, improved insulin sensitivity, and reduced fatigue. A study by Arslan et al. (2024) showed that NMN may also help restore the balance of hormones such as FSH and LH. These hormones play a role not only in fertility, but also in overall health after menopause.
Effects of NMN on cognitive function and mood
Many women going through menopause notice that their memory and concentration are no longer what they used to be. This is sometimes described as “brain fog.” Mood swings are also more common.
There are indications that NMN has neuroprotective properties. Studies, including those by Mehmel et al. (2020), describe that NMN can reduce oxidative stress in brain cells and improve mitochondrial function. Mitochondria are the powerhouses of your cells. By supporting this energy production, NMN could in theory help with clear thinking and a more stable mood.
Early human studies sometimes show small improvements in energy and mood, but most data still come from preclinical research.
NMN for muscle and bone health
A drop in estrogen affects not only your hormone balance, but also your muscles and bones. The loss of muscle mass and bone density increases the risk of osteoporosis and can make you more likely to experience muscle weakness.
Research suggests that NMN activates certain enzymes, such as sirtuins, which are involved in muscle repair and bone maintenance (Mehmel et al., 2020; Arslan et al., 2024). In animal models, researchers observed improvements in muscle function and endurance. Whether these effects are as strong in humans is still being investigated.
NMN and cardiovascular health during menopause
After menopause, the risk of cardiovascular disease increases. This is due in part to changes in hormone levels, which affect blood vessels, cholesterol, and blood pressure.
In animal studies, NMN has been linked to healthier blood vessels, lower blood pressure, and improved blood flow (Mehmel et al., 2020; Cao et al., 2023). A small pilot study in humans also showed improvements in arterial elasticity (Cao et al., 2023). Although these results are promising, large-scale research is still needed.
NMN and ovarian health
Ovarian aging means that the number and quality of eggs declines, and that process is associated with lower NAD⁺ levels (Liang et al., 2023).
In preclinical studies, researchers found that NMN and NR (nicotinamide riboside) can restore mitochondrial balance in the ovaries. This led to improved egg quality and healthier follicle development (Arslan et al., 2024). Other studies, such as Liang et al. (2024), showed that NMN can reduce inflammation in the ovaries and support energy production.
Safety and use of NMN during menopause
Based on current research, NMN is generally well tolerated and considered safe at the dosages used. However, it is important to know that long-term human research is still limited.
That is why it is always wise to consult a doctor before starting NMN, especially during menopause or if you are taking other medications. Some people choose to combine NMN with substances such as Resveratrol, because there are indications of a synergistic effect, but the same applies here: discuss this with a professional.
