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.
We're here to provide you with some insights based on customer feedback, our personal preferences, and research to help you make the most informed decision.
When to Take NMN Supplements
Research suggests that age, metabolism, and circadian rhythm affect the efficacy of supplements and medication [1]. 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 NMN supplementation [2].
However, other studies place a greater importance on consistent NMN intake without specifying a particular time of day. NMN supplementation may be most effective when taken consistently, without specifying a particular time of day [3].
The Benefit of Taking Morning NMN Supplements
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 doses of 250-300 mg, and NAD+ levels returned to baseline after four weeks of treatment [4].
The Benefit of Taking NMN Supplements 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?
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 to help maintain optimal NAD+ levels and support longevity.
However, he emphasizes the importance of consulting with healthcare providers before starting any supplementation regimen.
The Best Way to Consume NMN Supplements
When shopping for NMN supplements online, you'll find they come in different forms, each with its benefits and considerations:
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.
One drawback of loose power is that some people may find the taste unappealing, and precise measurement is key to ensuring the correct dosage.
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. They are also 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.
NMN Creams
NMN creams 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.
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.
The Takeaway: Best Time to Take NMN Supplements
Finding a good supplement routine is a personal journey.
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. https://uwaterloo.ca/institute-nanotechnology/news/time-day-boosts-effectiveness-anti-aging-supplements
- 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.
