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How Much NMN Should I Take? The Complete Dosage Guide

Last updated: March 2025

Quick Answer

Recommended NMN dosages by age:

  • Under 35: Start with 250mg daily, increase to 500mg if needed
  • Over 35: Start with 500mg daily, increase to 1,000mg if needed
  • For specific benefits: Higher doses (900-1,200mg) show stronger results for athletic performance, cardiovascular health and cognitive function

"Most people experience optimal results when taking NMN in the morning on an empty stomach, with dosage adjusted based on your age and health goals."

Finding Your Perfect NMN Dosage

Determining the optimal NMN dosage is crucial for maximising its benefits for NAD+ levels, cellular energy, and longevity. Research shows that NMN dosage requirements vary significantly based on age, health goals, and individual factors.

Studies have found that while younger adults may benefit from modest doses, those over 50 typically require higher amounts to counteract age-related NAD+ decline. Our dosage guide breaks down exactly how much NMN you should take, whether you're focusing on anti-ageing, athletic performance, or cognitive enhancement.

NMN Dosage Guide: Who Should Take What

By Age Group

User Profile

Daily Dose

Timeline

Under 35

250-500mg

2-4 weeks

35-50

500-750mg

1-3 weeks

Over 50

750-1,000mg

3-4 weeks

By Health Goal

Specific Goal

Optimal Dose

Best Timing

Athletic Performance

900-1,200mg

Pre-workout

Cognitive Function

750-1,000mg

Morning

Cardiovascular

750-1,000mg

Split AM/PM

Skin Health

500-750mg

With vitamin C

What to Expect at Different Doses

250mg Daily

  • Benefits: Gentle NAD+ boost, suitable for younger adults, preventative approach
  • Timeline: Subtle energy improvements within 2-3 weeks
  • Best for: First-time users, under 35, preventative health
  • Limitations: May be insufficient for notable benefits in older adults

500mg Daily

  • Benefits: Moderate NAD+ enhancement, improved energy, better sleep quality
  • Timeline: Noticeable benefits within 1-2 weeks for most users
  • Best for: General wellness, ages 35-50, balanced approach
  • Effects: Enhanced mental clarity, improved exercise recovery, better stress resilience

750-1,000mg Daily

  • Benefits: Significant NAD+ boost, comprehensive anti-ageing benefits
  • Timeline: Robust improvements within 1-4 weeks
  • Best for: Serious anti-ageing approach, ages 50+, addressing specific health concerns
  • Effects: Improved cardiovascular markers, enhanced cognitive performance, visible skin improvements, better metabolic health

1,000-1,200mg Daily

  • Benefits: Maximum studied dosage, strongest effects on athletic performance
  • Timeline: Performance gains in 2-6 weeks
  • Best for: Athletes, competitive sports, maximum results
  • Effects: 6-10% improvement in aerobic capacity, enhanced recovery, improved mitochondrial efficiency

How to Take NMN for Better Results

Timing Matters

  • Morning (Recommended): Take first thing for alignment with circadian rhythms
  • Split Dosing: For doses over 750mg, consider splitting morning/afternoon for steadier blood levels
  • With or Without Food: Absorption is typically better on an empty stomach, but if you experience any discomfort, taking with a light meal is fine

Absorption Methods

Different forms affect how quickly your body utilises NMN:

  • Capsules: Convenient, consistent dosing, 85-90% bioavailability, higher if delayed release.
  • Sublingual powder: Faster absorption, bypasses digestive system, 90-95% bioavailability
  • Liposomal: Enhanced absorption, especially beneficial for higher doses, 95%+ bioavailability

Synergistic Combinations

Certain compounds enhance NMN's effects:

  • NMN + Resveratrol: The classic David Sinclair combination enhances sirtuin activation
  • NMN + TMG: May prevent methyl group depletion in long-term users
  • NMN + Quercetin: Enhanced senolytic benefits for cellular health
  • NMN + CoQ10: Boosted mitochondrial support for energy production

Try our Longevity Essentials Bundle for a perfectly balanced combination of NMN and Resveratrol.

Timeline of Results: When to Expect Benefits

Weeks 1-2

  • Energy levels: Slight to moderate improvement
  • Sleep quality: Initial improvements in deep sleep
  • Mental clarity: Subtle enhancement in focus

Weeks 3-4

  • Exercise recovery: Noticeably faster recovery
  • Sustained energy: More consistent energy throughout the day
  • Skin hydration: Initial improvements in skin moisture

Months 2-3

  • Cardiovascular markers: Improved blood pressure readings in some users
  • Cognitive performance: Enhanced focus and mental stamina
  • Physical performance: 5-10% improvement in endurance measurements
  • Skin elasticity: More noticeable improvements in overall appearance

Months 4-6

  • Metabolic health: Potential improvements in insulin sensitivity
  • Inflammatory markers: Reduction in age-related inflammation
  • Cellular resilience: Better response to physical and environmental stressors
  • Hair and nail quality: Stronger, healthier growth patterns

Finding Your Optimal Dose

The "right" dose varies based on your:

  1. Age: NAD+ levels decline about 1% per year after age 30
  2. Health status: Chronic conditions may require adjustments
  3. Genetic factors: Some people metabolise NAD+ more efficiently
  4. Goals: Performance vs preventative vs regenerative
  5. Lifestyle: Exercise, sleep and diet all impact NAD+ utilisation

Try this approach:

  1. Start at the lower recommended dose for your age
  2. Maintain for 3-4 weeks while monitoring effects
  3. Increase by 250mg increments if needed
  4. Once benefits plateau, you've found your maintenance dose

"I started with 250mg daily but found my sweet spot at 750mg, split between morning and afternoon. My energy levels are consistently higher, and my recovery after weightlifting has improved dramatically." - John, 47

Quality Matters More Than Quantity

The purity of your NMN significantly impacts results:

  • Manufacturing standards affect stability and bioavailability
  • Storage conditions influence potency over time

Our high-purity NMN undergoes rigorous testing to ensure 99%+ purity with no fillers or additives.

Common Questions About NMN Dosage

Can I take too much NMN?

Studies have shown doses up to 1,200mg daily are safe in healthy adults. Start with lower doses and increase gradually to assess your tolerance.

Should I cycle NMN?

Most research suggests consistent daily use is more beneficial than cycling. The body doesn't develop tolerance to NMN the way it might with other supplements.

Morning or evening dosing?

Morning dosing aligns with natural NAD+ fluctuations in your body. However, some people find evening doses improve sleep quality. Try both approaches to see what works for you.

Can I take NMN with other supplements?

Yes, NMN works well with other longevity supplements. In fact, combinations like NMN and Resveratrol may provide synergistic benefits.

How does my weight affect dosing?

While not strictly dose-dependent by weight, larger individuals may benefit from doses in the higher end of their age range.

Ready to Start Your NMN Journey?

If you're interested in experiencing the benefits of NMN for yourself, our NMN Complex combines optimal-dose NMN with synergistic ingredients for maximum results.

For more information on NMN benefits, read our comprehensive guide on how NMN works in the body.

Remember: While NMN shows promising benefits, it works best as part of a comprehensive approach to healthy ageing that includes proper nutrition, regular exercise, quality sleep, and stress management.

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