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NMN Dosage Guide: How Much NMN Should I Take A Day?

by: Editorial Team
September 25, 2023

If you’re starting a new vitamin or supplement regimen, you’ll want to know how much you have to take and how often. Here, we answer all your pressing questions about taking the supplement, from how much NMN to take in a day to the possible side effects.

What Is NMN?

Nicotinamide mononucleotide (NMN) is a naturally-occurring molecule and a precursor to a coenzyme called nicotinamide adenine dinucleotide (NAD+). NAD+ has many key functions and serves as “fuel” for biological processes such as raising cellular energy levels, boosting cellular defenses, and repairing DNA damage.

Many scientists believe that DNA damage is the primary cause of aging. In line with this, it’s possible that increasing your NAD+ levels can potentially curb the aging process and increase longevity.

And this is where NMN comes in. Your NAD+ levels naturally go down as you age. In fact, it can be said that aging and the development of age-related diseases are a direct result of the depletion of NAD+ in the body. However, NAD+ levels can be elevated through NMN supplementation.

The Health Benefits Of NMN Supplements

Several human and animal studies have shown that NMN supplementation has positive, therapeutic effects for age-related complications such as hypertension, arthritis, metabolic disorders like diabetes, Alzheimer’s disease, and even cancer. Here are just some of the many beneficial effects of taking NMN supplements:

  • Reduce the risk of obesity: Studies have shown that taking NMN can boost one’s metabolism and reduce body weight.
  • Reduce the risk of diabetes: By helping users reduce their body weight, NMN can help elderly users lower their risk of diabetes. Obesity is one of the leading causes of diabetes, particularly as excess abdominal fat can often lead to lowered insulin sensitivity and greater insulin resistance.
  • Restore blood flow: A study done on aging mice found that NMN supplementation restored blood flow and improved blood circulation.
  • Improve endurance: By improving blood pressure, NMN can boost users’ endurance and allow them to withstand more vigorous exercise for longer.
  • Boost brain function: Another study with mice revealed that bringing NAD+ levels up could decrease protein build-up – a common cause of cellular communication issues that lead to neurodegenerative diseases. Increased NAD+ levels are associated with lower risks of Alzheimer’s, Parkinson’s, and other degenerative neurological diseases.
  • Keep inflammation at bay: NMN has been found to reduce inflammation brought on by the aging process and thus reduce symptoms of arthritis and other similar inflammatory diseases.
  • Reduce vision problems: A study with elderly mice showed that taking NMN could help induce tear production and thus eliminate dry eye syndrome – a common vision problem that many older people experience.
  • Improve sleep patterns: A 12-week double-blind study involving older adults from Japan showed that NMN intake can promote better sleep and reduce drowsiness in those going through fatigue. Note that increasing NAD+ levels also leads to a reduction in the clock repressor PER2, meaning that NMN may be useful for those who have circadian rhythm disorders as well.
  • Fight cancerous cells: A non-peer-reviewed report from Beijing showed that adding 100 micrometers of NMN to anti-tumor cells proved effective at destroying and decreasing the size of cancer cells.
  • Improve fertility: In a study, researchers found that aged mice who received a low dose of NMN experienced improved reproductive health, becoming pregnant faster and experiencing fewer complications.
  • Keep stem cells healthy: Stem cells have been a major field of research in anti-aging science. This is because stem cells have the capacity to repair tissues and encourage self-healing in the human body. When you increase levels of NMN in your body, you also boost the production of red blood cells and allow endothelial cells to continue doing their job for longer.

What Are The Side Effects Of Using NMN Supplements?

NMN supplementation is fairly new, so there isn’t a ton of research yet on the effects of long-term administration of the supplement.

However, in the handful of clinical studies that have been done on human subjects – including one involving ten healthy middle-aged men from Japan – scientists have found no significant harmful effects to taking NMN. The 500 mg NMN supplement (administered orally) was well-tolerated by the Japanese men, who reported no serious side effects during the study.

How Do You Take NMN?

There are several ways of taking NMN supplements, including:

Powder

Powdered NMN is the most readily available and affordable form of NMN on the market. It also allows for more flexibility in terms of how you want to take your daily NMN supplements. For example, you can dissolve the powder into water or add it into a smoothy or bowl of yogurt for breakfast.

Sublingual NMN

Similar to NMN powder, sublingual NMN is dissolved in the mouth. However, instead of placing it directly on your tongue, you dissolve this supplement under your tongue.

According to some users, the effects of sublingual NMN can be felt more quickly than NMN powder, with a noticeable energy boost felt almost immediately after consumption.

Nasal Spray

Intranasal sprays are believed to be one of the fastest and most effective ways of delivering NMN to the brain, as nasal administration bypasses the blood-brain barrier. As such, intranasal sprays can be effective even at lower doses, so they are being studied as a way to administer NMN without the potential side effects of taking high doses.

However, more research needs to be done on whether intranasal administration is faster than all the other methods.

Capsules

If you prefer oral administration, you can take NMN in capsule form. NMN capsules typically have a slower release, providing a more constant level of NMN in the body rather than a short burst.

Capsule use is popular due to its stability in the gut and the bloodstream.

Tablets

NMN tablets are another popular way to increase NAD+ levels in the body. NMN tablets are often acid-resistant and have an even slower release time than capsules.

This means that they elevate and sustain NAD+ levels for much longer. Because of this, tablet supplements also require fewer doses and are effectively more affordable than other forms.

Lozenges

NMN lozenges are directly absorbed into the blood vessels in the mouth. Through this method, NMN circumvents the gastrointestinal tract and is more quickly sent into the bloodstream.

How Much NMN Should You Take A Day?

How much NMN you should take a day depends on a few factors, including your age and the type of supplement you plan on taking.

To understand how the type of supplement you take affects dosage, you have to understand bioavailability and the First Pass Effect. The First Pass Effect refers to the liver’s ability to destroy or process a substance before it can effectively enter the bloodstream.

This first pass lessens the effectiveness or bioavailability of orally administered supplements. However, it does not affect sublingual supplements, gastro-resistant capsules, nasal sprays, or lozenges as much. That is why these three methods are considered more effective at delivering NMN into your system.

Harvard Professor David Sinclair, one of the leading experts on NMN and anti-aging research, takes 1 gram of NMN daily and reports no noticeable harmful effects. However, 1 gram a day can be quite expensive for most people. As such, the ideal dose for adults aged 30 to 50 is somewhere around 100 mg of NMN to 500 mg per day.

A study from the University of Tokyo revealed that 250 mg of NMN taken orally can improve muscle function in men aged 65 and over. So, if you want to start small, consider starting at 250 mg a day and working your way up.

Some doctors suggest that, for those over 65, the recommended dose is 750 mg daily.

Your optimal dosage will also depend on any underlying health conditions you may have. If you already have diabetes, heart disease, or some form of neurodegenerative disease, you may be advised to take more than the recommended dose for your age.

How Can You Tell If NMN Supplements Are Working For You?

Most people who take NMN supplements report a boost in their energy levels and endurance. They feel less fatigued, have an overall increase in physical and mental performance, and often observe weight loss and lower blood glucose levels as well.

If you want an exact measure of how well NMN supplements are working for you, you can take an intracellular NAD+ test. This test measures NAD+ levels in your blood cells and requires just a few drops of blood.

Another test you can take is a biological age test. Essentially, your biological age is a measure of what age your body “acts” like, as opposed to your chronological age, which is just the number of years you’ve been alive. Your biological age is measured by looking at factors such as your genetics, nutrition, diseases and conditions, and lifestyle.

How Should You Store Your NMN Supplements?

Most experts agree that NMN supplements must be kept cold and out of sunlight to maintain their stability.

Some people recommend storing liquid NMN supplements in the refrigerator to ensure that it is stored at a consistently cool temperature. This is especially true if you live in a tropical or subtropical climate where it often gets humid.

If you live in the northern hemisphere, however, you can simply keep your supplements in a cool, dry place such as a cupboard.

Other Ways To Increase Your NMN Levels

There is some evidence that suggests that NMN levels can be raised naturally through the following ways:

Consuming NMN-Rich Foods

NMN is a naturally-occurring molecule that can be found in various foods, including:

Food NMN per serving size Serving size 
Avocados 0.18 mg to 0.8 mg 50 grams 
Broccoli 0.37 mg to 1.68 mg  1 cup 
Cabbage 0.9 mg 100 grams 
Cucumber 0.25 mg to 1.87 mg 100 grams 
Edamame 0.18 mg to 0.84 mg ½ cup 
Tomatoes 0.26 mg to 0.30 mg 100 grams 
Raw beef 0.06 mg to 0.42 mg 100 grams 

You may have noticed that you will need to take excessive amounts of the aforementioned foods every day to significantly increase NAD+ in your body. As such, raising your NMN levels through diet alone is not a practical solution.

Exercising Regularly

Regular exercise is another natural and cost-effective way to get more NAD+ in your body. It boosts your metabolism and kickstarts NAD+ production in your cells.

However vigorous exercise is not something that everyone can commit to on a regular basis. This is especially true for the elderly and those with chronic conditions such as arthritis or osteoporosis.

Key Takeaways

So, you’ve decided to add NMN supplements to your daily routine. Excellent choice! Now, the question is, how much should you take each day? Depending on your health and fitness goals, there is no one-size-fits-all answer to this question. But we can give you a few guidelines to help you find the right dosage for you.

Most people report feeling better and seeing results when they supplement with 500 mg of NMN per day. Some people find that they need more or less depending on their individual needs. You can start by taking a lower dose and gradually increase it until you reach the desired effect.

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