When you take NMN supplements like pills, capsules, or gummies, it gets absorbed into your bloodstream within a few minutes. NMN then clears the bloodstream and enters your body tissues within about 15 minutes.
This means that NMN starts acting on a cellular level relatively quickly. But unlike caffeine, you won't feel immediate or dramatic changes to your energy levels. Instead, NMN works by supporting cellular energy production in a much more subtle and gradual way.
NMN, or Nicotinamide Mononucleotide, is a bioactive compound that supports energy levels, brain function, and cellular function. It’s a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme used for many biological processes. NAD+ levels naturally decline as we age, and NMN supplementation is often used to help support these levels, promoting overall wellness as we age.
When Can You Expect NMN to Start Working?
Some people report noticing subtle effects as early as one week after starting NMN supplements. These early health benefits include slightly increased energy and mood.
For more noticeable benefits, like sustained energy, improved focus, better skin, and faster recovery times from exercise, it generally takes between 3 to 4 months of NMN daily use. This is because NMN is a supplement that supports cellular health rather than direct biological processes, so it's a slow, cumulative process.
That being said, everyone's body is different. Some people might see initial health benefits sooner, while others, it could take longer. Like any dietary supplement, keeping consistent and adopting other lifestyle changes that benefit your overall health goals is important.
NMN Dosage Matters
How much NMN you take consistently determines how quickly you can see changes.
There's no one hard-set rule as to how much NMN you should take — some people find a good dose of 100 mg, and others might prefer higher doses like 1000 mg per day.
- Lower Dose (250 mg daily): A good starting point for those new to NMN. You might notice subtle changes in energy levels within the first few weeks at this dose. We like this dose for beginners as there have been studies on healthy-middle-aged adults who have noticed a difference in mood, focus, and walking speed at this dose [1].
- Moderate Dose (500 mg - 1000 mg): For older adults (60+) or those comfortable with NMN. Research points to this range as effective for enhancing NAD+ levels and supporting factors relating to healthy aging [1].
- High Doses (1000 mg+): Doses upwards of 1000 mg are sometimes used for people needing more intensive cellular health support, like older adults or athletes with increased metabolic requirements. Higher NAD+ is associated with endurance and recovery support and is well tolerated [1].
Stronger doses of pure NMN don't necessarily mean that your supplement will work faster or more efficiently, especially if you're not used to the effects of NMN. It's best to work your way up to higher doses and consult with your healthcare professional before taking more than 1000 mg daily.
What is the Shelf Life of NMN Supplements?
The shelf life of NMN supplements is typically between 3-12 months after opening, but it can depend on how it's stored and the quality and ingredients in the product.
NMN is sensitive to heat, light, and moisture, so you'll want to pay attention to proper storage to maintain the product's potency.
For the best results with NMN, it's generally advised to use the NMN supplements within 3 months of opening. NMN should be stored in a cool, dry place. Keep it in the refrigerator if you store it for over three months. When stored properly in the fridge, Neurogan Health NMN capsules, tablets, and gummies can remain stable for up to 18 months.
If NMN is stored improperly — like in a warm or humid environment — it can degrade into nicotinamide (vitamin B3), which reduces its effectiveness. This is especially true for non-stabilized forms of NMN, which are more prone to degradation.
Checklist: Storing NMN Supplements
- Store NMN supplements in a cool, dry place.
- Keep in the refrigerator for best long-term potency.
- Use within 3 months of opening for best results.
- Avoid exposure to heat, light, and moisture.
Patience Pays Off with NMN Supplements
NMN works differently than stimulants like caffeine.
NMN supplements work by helping your body on a cellular level, which means the effects can take time to build up. Many people begin to notice changes in their energy levels within a week or two, but more profound benefits usually take a few months to manifest.
We want to remind you that NMN isn't a quick fix or a band-aid to the aging process (which is completely natural), but it's best seen as a tool to support long-term wellness and healthy aging. To get the best out of your NMN supplements, use a high-quality NMN product from a brand you trust, use it consistently, and store it properly.
Resources:
- Morifuji, M., Higashi, S., Ebihara, S., & Nagata, M. (2024). Ingestion of β-nicotinamide mononucleotide increased blood NAD levels, maintained walking speed, and improved sleep quality in older adults in a double-blind randomized, placebo-controlled study. GeroScience, 1-18.
