NMN Supplements: Recommended Dose and Ways to Take Them

Nicotinamide mononucleotide (NMN) supplements have gained significant popularity in recent years. This article will review the dosage of NMN supplements and discuss the proper way to take them.

Key takeaways:
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    Nicotinamide mononucleotide (NMN) is available in a pill and powder form, as well as a sublingual powder form.
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    NMN should be taken 1 hour before breakfast on an empty stomach to maximize its absorption.
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    For NMN with better absorption qualities you may check liposomal Hello100, which is being enriched with additional ingredients such as Folate, Vitamin B12, Betaine, and Resveratrol.
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    The appropriate dose for you should be based on your age and response to the supplement.
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    Talk with your doctor and/or pharmacist before starting any new medication or supplement.

What is nicotinamide mononucleotide (NMN)?

NMN is a precursor to the naturally present nicotinamide adenine dinucleotide (NAD+) in the body. NAD+ is an essential component for many of the cellular reactions that occur in the human body. It plays a role in energy production, DNA repair, and immune functions.

As we age, the levels of NAD+ in the body decrease, and NMN supplements have been suggested as a way to replenish NAD+. Many studies have evaluated the potential health benefits of NMN supplementation. That includes anti-aging benefits to your skin, brain, and heart health, even improving fertility.

NMN supplement types and dosage

Currently, NMN is available in two forms – pills and powders. We discuss each in greater detail below.

NMN pills

These are commonly formulated into capsules containing 250 to 500 milligrams of NMN. In addition to pure NMN capsules, there are some that contain other ingredients, such as Resveratrol, that is marketed to increase the absorption of NMN.

Additionally, some pills are manufactured in a liposomal form, NMN contained in a so-called lipid bubble. These lipid bubbles are thought to protect the NMN from being digested in the stomach acid, allowing more to reach the small intestine where it is absorbed. However, no studies are confirming that the liposomal form of NMN increases the absorption or effectiveness of NMN supplements.

If you're interested in trying this supplementation method, here's how to take NMN pills:

  • Take them in the morning;
  • Take them on an empty stomach;
  • Take them one hour before eating as food can inhibit its absorption;
  • Take the entire dose in the morning rather than split it into morning and evening doses.

NMN powders

The two main forms of powders include oral and sublingual (under the tongue) powders. The sublingual form avoids having to go through the stomach and is absorbed directly into the bloodstream. This is thought to increase the absorption of NMN, but there are no studies indicating this form is more effective than the others.

If you want to try this method of supplementation, here's how to take NMN powders:

  • Oral form. The oral NMN powders should be taken in the morning, preferably on an empty stomach an hour before eating. It can be mixed with water. It is recommended to only mix the amount you plan to take at that time, however, some research indicates that the powders can be stable in water for up to 7–10 days.
  • Sublingual form. Sublingual NMN powders should be placed directly under the tongue and held in place until it dissolves naturally. If needed, the dosage can be divided into two or more applications but should all be taken in the morning to prevent alterations in your circadian rhythm. It can be taken on an empty or full stomach.

How much NMN should you take?

It is typically recommended to start with 250 mg of NMN if you are younger than 35 years old. This dose can be doubled to 500 mg daily after 1–2 weeks. If you are 35 or older, it is recommended to start with 500 mg daily and increase to 1000 mg after 1–2 weeks.

Ultimately, the daily dose should be based on how you feel while taking the supplement. So if you feel better on a lower dose, then you should take the lower dose.

Not all NMN supplements are created equally and thus it is important to look for supplements that have undergone laboratory testing to determine their purity. Also, FDA has recently banned NMN from the list of dietary supplements and it is currently being investigated as a drug. So always discuss taking a new supplement with your physician or pharmacist before starting.


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