Nicotinamide mononucleotide (NMN) is not a tongue twister — it's a precursor to NAD+ (nicotinamide adenine dinucleotide), which is an essential coenzyme for maintaining the health of our cells, especially as we age.

NMN supplementation has become very popular because it can potentially increase NAD+ levels in the body and support a healthy aging process [1]. Determining the correct dose is key to maximizing these benefits without compromising safety.

NMN supplements come in different formats and serving sizes, from 100 to 1000 mg, and while we can't predict what will work best for you, we'll put together a guide based on our own experiences with NMN and the available research.

Even with all this information at your fingertips, it's still important to consult with a healthcare professional if you have a health condition. They can provide you with personalized recommendations based on your needs.

Recommended NMN Supplement Doses

Like many dietary supplements, finding the ideal dose will depend on the individual. Factors impacting one's NMN dose include age, metabolism, diet, and lifestyle.

Based on available research and consumer feedback, we've compiled a general overview of standard NMN dosages and considerations.

A Starting Point: 250 mg

For those new to NMN supplements, starting with a lower dose of around 250 mg daily is often recommended.

This NMN dosage provides a baseline level of NMN that can help boost NAD+ levels without overwhelming the system, as seen in healthy middle-aged adults during a 12-week trial [2].

A daily dose of 250 mg in older adults was associated with better mood, sleep, and walking speed [3].

It's a good starting point to gauge how your body responds to NMN supplementation.

Moderate to Optimal Dosing: 500-1000 mg

Moderate dosages, ranging from 500 mg to 1000 mg per day, are common among regular NMN users. Research often cites these doses as effective for enhancing NAD+ levels and supporting cellular energy and longevity [2].

Dosages in this range are considered safe and beneficial for humans, particularly older adults (60+) looking to maintain consistent NAD+ levels for long-term health benefits.

One easy way to maintain this dosage range is to choose an NMN supplement containing 500 mg per serving. Over several weeks, as long as you see the benefits of this dose, you can increase your intake to 1000 mg daily.

High Dosing: 1000 mg +

Higher doses, such as 1000 mg to 1200 mg daily, are sometimes used for more intensive support for older individuals. As we age, NAD+ levels naturally decline, associated with changes in cellular energy production and overall metabolism.

Research suggests that higher doses of NMN can help maintain NAD+ levels, support cellular processes involved in energy metabolism, and protect DNA.

Athletes are another group that often seeks higher NMN doses because of their increased metabolic requirements. Higher NAD+ levels are associated with endurance and recovery support, essential for sports performance [2].

These dosages can provide the greatest boost in NAD+ levels but should be cautiously approached. More doesn't always mean better, especially if your body isn't yet accustomed to NMN doses.

The good news is the NMN supplements are well tolerated at doses up to 1200 mg daily [1].

NMN Dosage Recommendations

How to Take NMN

Nicotinamide mononucleotide supplements come in different formats, which gives users many choices when it comes to finding the right NMN for their lifestyle. Here are the most common ways to take NMN.

Methods

• Capsules/Tablets: The most common form is capsules, which are easy to take with water and offer a pre-measured dose for convenience. Swallow the capsule or tablet whole—don't crush or chew it—with a glass of water.
• Powder: NMN powder can be mixed into smoothies, water, or other beverages. This method allows for flexible dosing. Most NMN powders don't usually have a flavor, but they may add a gritty texture to your drinks, depending on how fine the powder is.
• Tincture: This is essentially NMN powder dissolved in a water, alcohol, or glycerin base designed to be taken sublingually (under the tongue) for faster absorption. With tinctures, you also have more flexibility with dosing, but the flavor of the formula may put some people off.
• Gummies: NMN gummies aren't as common, but they are a treat when you can get ahold of them. It combines a pre-set dose of NMN with a gummy candy formula, which might be the better option for those who can't swallow pills but want the convenience of pre-measured NMN doses.
• Creams: NMN can be formulated into skincare, allowing for localized benefits and systemic absorption. It's also not as easy to find, but they're typically designed to target fine lines, wrinkles, and other signs of aging.

NMN Timing

Timing isn't as important as taking your NMN daily, as consistency is key in supporting your NAD+ levels. Some people swear by taking NMN in the morning on an empty stomach to maximize absorption, which aligns with the body's natural circulation rhythms [2].

However, some research in young adults also suggests that taking NMN 6 hours after waking up (around lunchtime) is much more beneficial [4].

With or Without Food

Taking NMN on an empty stomach or a fasted state is often recommended to enhance the compound's absorption. This means taking it first thing in the morning or at least an hour before a meal.

For people with sensitive stomachs, especially when taking NMN capsules, it's better to take them with a light meal. However, this may slightly reduce the absorption rate, so you should adjust the dosing accordingly.

If taking other supplements alongside NMN, space them out to avoid potential interactions and maximize absorption.

Animal vs. Human Dose Difference

Research on the safety and effectiveness of NMN supplementation on cellular metabolism, aging, and overall health often begins with animal studies, particularly in mice. These studies provide valuable insights and present challenges when translating findings to appropriate human doses, which is where clinical studies come in.

Differences in Supplement Dosage

In animal studies, NMN doses are typically higher relative to the subject's body weight. For example, a study might use doses ranging from 100-300 mg/kg daily [5]. The NMN is usually administered through water or food, ensuring precise control over intake as mice don't take capsules, which means that the delivery method is different from human supplementation.

Human Clinical Trials

Human studies use significantly lower dosages adjusted to their body weight difference. Common doses seen in studies range from 250 mg – 1200 mg per day [2].

Translating Animal Data to Human Doses

Mice have a much higher metabolic rate than humans, which means they process substances faster. This requires higher dosages to achieve comparable effects. Directly converting mg/kg from mice to humans would result in impractically high dosages. Instead, researchers use allometric scaling to adjust doses appropriately.

How does this work?

If a study in mice uses 300 mg/kg, this would be roughly equivalent to a human dose of about 24 mg/kg when using allometric scaling. An average adult weighing 70 kg translates to approximately 1680 mg daily. However, human studies typically use more conservative doses for safety concerns [2].

The Takeaway: NMN Dosages

As with any dietary supplement, you can expect to experiment with NMN dosages until you find a range that helps you feel good. We've outlined various dosage levels, which range from 250 mg to 1200 mg daily, to help you understand where to start.

While NMN supplements offer promising benefits and are relatively safe for healthy individuals, it's still important to personalize your dosage based on your health needs and conditions.

Speaking with a healthcare professional is highly recommended, especially if you have any pre-existing health conditions or are taking other medications. They can help tailor the dosage to your specific needs, monitor your progress, and ensure that NMN supplementation is safe and effective for your health goals.

Resources:

1. 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.
2. 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.
3. 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.
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
5. Mills, K. F., Yoshida, S., Stein, L. R., Grozio, A., Kubota, S., Sasaki, Y., ... & Imai, S. I. (2016). Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell metabolism, 24(6), 795-806.