Taking NMN (nicotinamide mononucleotide) supplements is similar to taking any other supplement into your health routine: it might take some time to discover what works best for you.
An article published by the University of Waterloo summarized that a young person, for example, should take NMN 6 hours after waking up (around lunch) to maximize the NMN effects [2].
Research suggests that age, metabolism, and circadian rhythm affect the efficacy of supplements and medication [1].
NMN supplementation may be most effective when taken consistently, without specifying a particular time of day [3].
Is it best to take NMN in the Morning or Evening?
Taking your NMN supplement in the morning may help support your cellular repair processes during the day and may align better with the body's natural circadian rhythm. This makes NMN more effective for boosting NAD+ levels and encouraging daytime energy and alertness [4].
But what's more important than timing is the consistency of use. Oral NMN doses in human trials increased NAD+ levels in the blood compared to the placebo group at the 4-week mark with NMN doses of 250-300mg, and NAD+ levels returned to baseline after four weeks of treatment [4].
NMN Later in the Day
While some people prefer to take NMN supplements at night, research leans towards daytime use in tandem with the body's natural cycles.
For some people, taking NMN in the afternoon helped with sleep quality and physical performance in older adults, suggesting that timing could vary based on the individual's needs and lifestyle [5].
What is The Best Age to Take NMN Supplements?
The best age to take NMN is during your early 30s, to get started on protecting and improving your cells for when you age.
Dr. David Sinclair, a leading researcher in the field of aging, has suggested that people in their 30s and 40s might consider taking NAD+ precursors like NMN or NR to help maintain optimal NAD+ levels and support longevity.
Best Time to Consume Different NMN Products
When shopping for NMN supplements online, you'll find they come in different forms, each with its benefits and considerations:
Taking NMN Powder
NMN powder can be easily mixed into smoothies, water, or other beverages. Servings range from 250 to 500 mg. The powder form allows for flexible dosing and quick absorption, making it ideal for those who prefer to adjust their intake easily and incorporate NMN into their favorite drinks during the morning before the start of the day, or after a long recovering day.
One drawback of loose power is that some people may find the taste unappealing, and precise measurement is key to ensuring the correct dosage.
Taking NMN Capsules
NMN capsules are convenient and straightforward to take with water, which is why they're my favorite way to take NMN. You can find NMN capsules in doses from 100 mg – 1000 mg, which is perfectly safe to consume daily.
One thing to consider is the type of NMN capsule. Liposomal NMN features NMN encapsulated in a tiny lipid layer, allowing better absorption into the bloodstream and bypassing the digestive breakdown. With liposomal NMN, you may not need as high of a dose.
Capsules provide a pre-measured, consistent dosage, making it easy to incorporate into a daily supplement routine. We recommend taking NMN Capsules before a workout or a sporty activity, preferably 2 hours before. They are tasteless and easy to carry around.
Some people may have difficulty swallowing capsules, and they may take longer to absorb compared to powder or sublingual forms.
Applying NMN Creams
NMN creams and serums are applied topically as part of a skincare routine, and their concentration can vary depending on the product.
Topical application allows NMN to be directly absorbed through the skin, potentially providing localized benefits such as improved skin health and reduced signs of aging.
One thing to consider is that the efficacy of topical NMN is still being researched, and absorption rates can vary. It's also important that you look at the whole ingredient list to avoid potential irritation or allergic reactions on the skin.
Taking NMN Gummies
NMN gummies aren't as easy to come by, but they're a tasty and easy way to take the supplement, which is ideal for those who dislike swallowing pills or capsules. These generally come in 100-500 mg per gummy.
A drawback is that gummies may contain added sugars and other ingredients that some people might want to avoid. They also tend to have lower dosages than capsules and powders, so multiple gummies may be needed to reach the desired dose.
Should I Take NMN With or Without Food?
Taking NMN in a fasted state may help to enhance absorption and effectiveness. When taken on an empty stomach, NMN might be more readily absorbed into the bloodstream.
Conversely, taking NMN with food can be easier on the stomach for those with sensitive digestive systems. It may also slow the absorption slightly, providing a more sustained release of the supplement throughout the day.
Best Time to Take NMN Supplements
Best time to take NMN is in the morning and or 6 hours after waking up on an empty stomach may enhance absorption & your body's natural rhythms.
Whether you take NMN in the morning on an empty stomach or with a meal, the primary key to success is consistency and attention to how your body responds. Considering the different methods and timings, you can optimize your NMN supplement routine to fit your lifestyle and support your healthy aging journey.
Resources:
- Sadria, M., & Layton, A. T. (2021). Aging affects circadian clock and metabolism and modulates timing of medication. Iscience, 24(4).
- University of Waterloo. (2021, March 23). Time of day boosts effectiveness of anti-aging supplements. Waterloo Institute for Nanotechnology.
- Shade, C. (2020). The science behind NMN–A stable, reliable NAD+ activator and anti-aging molecule. Integrative Medicine: A Clinician's Journal, 19(1), 12.
- Yi, L., Maier, A. B., Tao, R., Lin, Z., Vaidya, A., Pendse, S., ... & Kumbhar, V. (2023). The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience, 45(1), 29-43.
- Kim, M., Seol, J., Sato, T., Fukamizu, Y., Sakurai, T., & Okura, T. (2022). Effect of 12-week intake of nicotinamide mononucleotide on sleep quality, fatigue, and physical performance in older Japanese adults: a randomized, double-blind placebo-controlled study. Nutrients, 14(4), 755.
