Blog > NMN

What foods contain NMN?

by: Editorial Team
September 25, 2023

As we age, our NMN levels drop and this leads to weight gain, fatigue, and less energy. Luckily there are certain foods that have decent NMN concentrations – eating these foods is a natural way to boost your NMN levels.

Today we talk about the NMN compound, its benefits, and the top foods rich in this anti-aging enzyme.

Let’s get started.

What Is NMN?

Nicotinamide mononucleotide (NMN) is a naturally occurring coenzyme in different cells that provide energy to the body. NMN is a nucleotide, a class of molecules, that acts as building blocks of DNA and does other cellular functions.

When ingested, NMN is transformed by your cells into a different molecule called nicotinamide adenine dinucleotide (NAD). The body requires NAD for various metabolic and energy-producing processes.

Consider NAD as the polished version your body can absorb and use and NMN as the raw material. The amount of NMN in your body determines how much NAD your body can produce. Your cells need a lot of NMN to make enough NAD to sustain all the metabolic processes.

Your NMN levels usually decrease with time, which causes your NAD levels to decrease gradually. You may experience certain health consequences as you age as a result of this.

If you want to reap more NAD benefits, taking more supplements or foods rich in NMN is advisable.

Foods That Contain NMN

Studies have shown that our health and lifespan depend significantly on what we eat. The right food can replenish our NMN and NAD+ molecules.

Here’s a roundup of the best NMN food sources to boost your NMN levels.


Among all NAD+-rich foods out there, avocado is regarded as a powerhouse since it contains a significant quantity of NMN. A 100 g serving size of avocado has about 0.36 to 1.7 mg of NMN. In addition, this nutrient-dense fruit is also rich in the following healthy nutrients:

  • Protein
  • Healthy fats
  • Omega-3 fatty acids
  • Folate
  • Vitamin C
  • Vitamin K
  • Potassium

All these nutrients boost your overall immunity in addition to NAD levels. The omega-3 content:

  • Improves endurance training
  • Improves eyesight
  • Prevents stroke

Guacamole (avocado, onions, tomatoes, and lime juice) also has different compounds that can replenish your NAD+ levels. This healthy Mexican dish also has more polyphenols (i.e., micronutrients that occur naturally in plants) from the seasoning and olive oil used as ingredients.


Broccoli is a cruciferous vegetable that contains a rich source of NMN. A 100 g serving of this vegetable has an NMN content ranging from 0.22–1.14 milligrams. Scientists revealed that the broccoli stems are the ones that have a higher NMN concentration and include a significant number of nutrients that support NAD+.

One sponsored research agreement found that, by increasing the functionality and concentrations of the NAD+ molecule, broccoli’s NMN content can protect against the following:

  • Age-related musculoskeletal degeneration
  • Lower insulin insensitivity
  • Unhealthy age-related weight gain


Every 100 g of tomatoes contains about 0.25-0.30 milligrams of NMN. In addition, tomatoes are rich in carotenoids, folate, potassium, and vitamins A and C.

The tomatoes’ red color is due to an organic pigment called Lycopene. This pigment is an excellent natural antioxidant that protects and improves heart health.

Additionally, this compound can slow aging down because it shields the skin against harmful UV rays from the sun. Its lycopene compound has also been proven to prevent the growth and multiplication of cancer cells in the blood and tissues.

Tomatoes also have a beneficial element called chromium. This compound helps aging individuals control blood sugar levels.


Senior people can use this versatile vegetable to combat aging and related illnesses. Per 100 g serving of cabbage, you get roughly 0.25-1.88 mg of NMN.

Shredded red cabbage is also rich in phytonutrients. These potent antioxidants and anti-inflammatory substances can curb cellular damage, restore DNA repair, and eliminate harmful chemicals from the human body. This is why most dieticians advise people to drink cabbage juice during any detox process.

According to experts, most of the micronutrients and NMN supplies are found in the cabbage core and leaves. Instead of throwing the core away, make vegetable soup out of it.


According to studies, baby/immature soybeans provide a natural source of niacin, which is then converted to NMN by the body. A cup of soybean roughly has 0.36-1.69 mg of NMN compound. Soybeans also have extra nutrients, including zinc, folate, vitamin A, and calcium.

Soybeans have been shown to provide several health advantages, including protecting the immune system, heart health, and brain function.

Soybean has also been identified as a food that may reduce cancer incidence (particularly of the prostate and breast).

However, research has also identified soybean to be a high-risk allergen food. If you’re allergic to soybeans, you may experience breathing difficulties and develop swollen, itchy splotches on your skin. We recommend you talk to your doctor before trying out any new foods to ensure you’re not allergic to them.

Other Food Sources

Red meat (particularly raw beef) and shrimp have an NMN content ranging between 0.07-0.45 mg per 100 g. Mushrooms also have about 0.02 mg of NMN. Even though these food products only include a minimal quantity of NMN, they are nonetheless valuable additions to a balanced diet, and you should eat them in large amounts to increase your NMN.

Red meat is a fantastic way to supplement your NMN nutrition and boost your NAD levels. Despite the small amount of NMN it contains, it has extra nutrients that can promote a healthy aging process.

To ensure you acquire the correct quantity of this molecule to raise your NAD+ levels, you may also need to take extra NMN supplements directly.

Benefits Of NMN Supplement

Let’s look at some of the proven health benefits of taking the NMN supplement.

Increases The Supply Of Energy In Aged Cells

Every cell in the body sources energy from the food and nutrients we eat. The nutrients are broken down through metabolism to provide energy for different cell operations. But, as we age, these cells lose this capacity and become prone to cellular senescence, a biological aging process that negatively affects the functioning of cells and cellular activities.

Previously, past research had concluded that the only way energy from NMN was accessible to body cells was through the NAD+ coenzyme. A revolutionary discovery, however, demonstrates that NMN energy can be donated straight into cells.

This direct and speedier distribution is made possible by a transporter protein called Slc12a8. Taking more NMN increases the energy supplied to different cells through Slc12a8.

Promotes Healthy Aging

Almost all body functions decline as we age, including mitochondrial cellular activities. This mostly happens due to a massive drop in NAD+ levels. The lack of sufficient NAD+ (a precursor of NMN) drives many cells and tissues into senescence.

Cellular senescence is a state where cells are dead-like, meaning they neither function nor multiply to make new cells. These cells accumulate and secrete a harmful surge of inflammatory chemicals that accelerate the aging process and other illnesses that come with it.

Per the Biological Sciences Research Council, because NMN is a primary precursor of NAD+, consuming it with other NMN/NAD-rich foods is the best way to combat mitochondrial dysfunction and cellular senescence linked to chronological aging.

Increasing NAD+ production in the body has been shown to promote longevity in worms and yeast. A study in rats has also discovered that pure NMN can prevent the age-related reduction in NAD+ levels and the associated physiological deterioration of body organs that leads to illness.

There’s limited human clinical research in this particular reverse-aging area. However, based on numerous animal studies, NMN may promote healthy aging and slow the onset of age-related chronic diseases.

Aids Cognitive Function

One of the common causes of poor age-related cognitive performance is diminished mitochondrial activities caused by low NAD+ levels in the brain. Evidence suggests that taking NMN can increase mitochondrial activities and improve brain function by replenishing your NAD+ reserves.

Additionally, NMN prevents the growth of brain bacteria known as beta-amyloid plaques, which have been proven to cause severe neurological illnesses. Research found that administering NMN supplements to older mice improved their overall brain function by enhancing their neurovascular health, gait coordination, and working memory.

The brain obtains nutrition and oxygen via the neurovascular system. The functioning of this system deteriorates with age, leading to severe cognitive loss. Researchers discovered that NMN rejuvenates the neurovascular system, improving blood flow to the brain and the cerebral system. As a result, it’s safe to say that NMN may improve neurovascular health and can be used to prevent and cure certain neurological diseases.

Supports Healthy Weight Control

Although obesity can occur at any age, older persons are especially vulnerable to age-related weight increases because metabolism stalls and body structure changes, promoting fat over lean muscle.

According to a nutrition obesity research center, because obese people have lower NAD+ levels and lower ATP (energy) generation, supplementing NAD+ by NMN can assist in correcting this while enhancing biochemical functions to stay at a healthy weight.

In NMN metabolism research, mice were treated with NMN for at least 11 months, with one group receiving a maximum dosage of 100 mg and the other 300 mg per kg of body weight. The results showed that the first sample group lost 3.8% of their overall body weight, and the second group lost 8%.

The researchers pointed out that the NMN- administered mice didn’t shed extra pounds by starving or limiting their food intake. Instead, the NMN compounds increased oxygen utilization and energy expenditure in the body. This means more oxygen is used for metabolism (breaking down food to energy) and more food is digested for energy instead of being deposited in the body’s natural stores.

Excess body weight is a serious health problem among senior citizens, but they can eat foods rich in NMN and take natural NMN supplements as directed by a healthcare professional to increase their NAD+ levels.

Speeds Up Sluggish Blood Flow

According to a 2018 study, the blood flow rate in elderly rats with impaired blood flow was revived and sped up after the administration of NMN.

The researchers discovered that, as people age, the quantity and function of the interior lining of the arteries start to decline. This capillary decrease impacts the delivery of nutrients, oxygen, heat exchange, and waste elimination.

When nothing is done to slow or rectify this situation, the aging process speeds up due to the lack of nourishment, bringing age-related problems with it.

Improves Metabolic Health

With age comes many metabolic fluctuations in the human body, such as low glucose tolerance, less insulin resistance, and high cholesterol. All these pose a risk to your metabolic health.

Research indicates that pure NMN powder supplements can improve these metabolic markers. A diabetes research center revealed that NMN supplements improved and regulated glucose metabolism in the sample group, which was composed of people struggling with metabolic-rated illnesses.

Even though this study is covered with certain limitations (done on menopausal, diabetic, and overweight women), it’s one of the few NMN human trials that have proven successful and feasible.

Rodent experiments on the same have also demonstrated that pure NMN is powerful when it comes to replenishing metabolic markers. In the study, diabetic mice treated with NMN supplements for one year exhibited a dramatical boost in their insulin sensitivity, glucose tolerance, and NAD+ levels more than the placebo.

Increases Fertility And Safe Birth RatesNMN fertility increase

A recent global 2020 study was done on old female mice past their reproductive years. The study found that after a few weeks of administering a modest dosage of NMN, the mice took shorter to get pregnant, and the birth rates also increased. Similarly, the scientists yielded higher and better In vitro fertilization (IVF) results.

The researchers concluded that most of these better reproductive results are tied to NMN’s ability to maintain a healthy weight because excess weight is typically a potential infertility risk factor in many women.

Comparable research discovered that dosing older female mice with 300 mg/kg NMN rather than 1200 mg/kg improved NAD+ concentrations in their ovarian cells. This decreased NMN dose enhanced ovum quality and maturation period as well as raised birth rates. It also destroyed free radical chemicals that affect fertilization and inhibit safe pregnancy.

If these findings were replicated in people, it would imply that additional NMN might assist older women in conceiving quickly and carrying full-term pregnancies. While it might take years to conclude this study exclusively, it’s a non-invasive and risk-free way to curb age-related infertility. In the future, scientists should look into incorporating low-dose NMN intake to boost fertility and support pregnancies as women get older.

Improves Eyesight

NAD+ deficiency has been linked to neurodegeneration (vision loss), which affects visual function. Studies have also demonstrated that taking NMN supplements can enhance tear production, alleviate eye problems – including dry eyes – protect ocular cells, and preserve their viability.

Lowers Risks Of Heart Disease

According to research, high blood NAD levels were discovered to cure age-related artery damage in rats, which may serve as a preventative measure for cardiovascular diseases.

Safeguards Against Cancer

Increased NAD levels in the blood may aid in preventing DNA deterioration and oxidative stress, which are linked to the rapid growth of cancer cells.

Risks Of Consuming Too Much NMN Supplement

When used in large doses, several NMN-supplement users have reported mild reactions such as:

  • Nausea
  • Flushing
  • Diarrhea
  • Stomach cramps
  • Indigestion

Human research on NMN conducted in Japan used doses up to 500 mg and revealed no adverse effects. Also, another survey of endurance athletes at levels up to 1200 mg revealed no side effects as well. Although studies on finding NMN side effects are still in progress, we can say that there currently aren’t any major safety concerns related to NMN supplements just yet.

One major safety concern to be on the lookout for is the majority of cheap and false NMN product imitations on the supplements market. There are tons of products out there that make the same promises at a far lower cost. Many of these counterfeits have been beefed up with additional harmful chemicals and are not relatively pure NMN. If the supplier or the product label is unclear about the ingredient blend, it’s best to avoid them.

Look for reputable products that have received independent FDA approval that it is safe for human consumption.

How To Increase NMN Naturally

Here’s how you can naturally increase your NMN levels to stay youthful and have more physical energy:

Work Out More

Regular exercise is one of the best ways to increase your NMN levels while improving overall health naturally. Evidence suggests that working out routinely can improve the DNA-rebuilding proteins in your body in addition to keeping you fit and healthy.

Your body responds by creating more NAD+ when you exercise regularly because it needs it for energy. The aging process can be slowed down by physical fitness because your core muscles remain active, and any tissue tears are repaired or renewed.

Spend Time In Good Heat

Spending time in natural or artificial heat can increase NAD+ levels. Research shows safe heat from saunas or heated pools can increase your heart rate and body temperature. This triggers an increase in NAD+ production, providing extra energy to balance your body temperature.

Modify Your Diet

You should eat raw, vitamin B-rich foods daily, such as avocados, steamed salmon, and peanuts. Additionally, if you’re not lactose intolerant, try increasing your daily intake of cow’s milk to help your NAD+ levels.

We also recommend that you strive to eat more whole grains that are unprocessed and have a higher B vitamin content. You can also try certain fermented foods, like kombucha, which are linked to increased NAD+ content and reduced bloating.

Overall, a healthy lifestyle can restore your NMN levels, especially if you consume the right foods in large amounts. However, it pays to pair a good diet with a routine regimen of NMN pills if you want a significant NAD/NMN increase.

Don’t Stay In The Sun For Too Long

Scientists have revealed that too much sunlight harms your existing NAD+ levels in the body. This is because your body is compelled to repair skin cells and tissues that direct UV rays have damaged.

If you have to be in the sun for an extended period, we recommend protecting your exposed skin using safe sunscreen products or wearing light clothes. This ensures the sun doesn’t hit your skin directly and cause any damage.

Why NMN Is Important

NMN is important because it’s a key ingredient the body needs to manufacture NAD+ molecules. Additionally, NMN compounds have been linked to reversing aging and combating age-related diseases.

Many individuals, including specialists, believe that consuming NMN supplements has some health advantages. But while animal research revealed that the supplement reduces risks of numerous age-related health complications, there’s still a massive gap that necessitates more human research.

Before incorporating any pure NMN supplements into your diet, we recommend consulting your doctor to know if you’re a good candidate for the supplements or not. This will help you avoid potential side effects later on.

Foods That Contain NMN FAQs

Can you get NMN naturally?

Yes, you can get NMN naturally from foods like avocado and cabbage.

What’s the best time to take NMN supplements?

The best time to take NMN supplements for maximum effectiveness is four to six hours after you wake up.

Which food has the highest amount of NMN?

Avocados have the highest amount of NMN, with each serving containing a minimum of 0.36 mg.

Your Cart