How Much NMN Should I Take A Day?

ScienceOctober 7, 20229min read

NMN dosage. how much nmn a day


  • NMN (nicotinamide mononucleotide) is an essential molecule supporting healthy aging and it may be obtained in the form of supplements
  • The safe and effective NMN dosage depends on several factors
  • With two different forms of NMN supplements- non-liposomal and liposomal- one may require different dosages
  • Some people may not feel the immediate effects of NMN supplements, and it can have individual reasons
  • Longevity expert David Sinclair’s supplement combination enhances the efficacy of NMN


Do you want to order your NMN supplements but wonder what the correct dosage is? Or maybe you are thinking of increasing the dosage after you have been using it for a while but feel no significant effects? We will help you find the explanation for these concerns and guide you in choosing the proper dosage of NMN in this article.

One of the common concerns in the community of NMN users is dosage. NMN providers offer different doses and formulas of these supplements. However, according to studies, the effectiveness of NMN seems not to differ dramatically with different doses.

Yet, there are specific criteria for the amount of NMN intake and safety based on one’s age, weight, and health status. It is worth mentioning that an extremely high number of milligrams may convey numerous side effects.

In this article, you will find out: 

  • The importance of NMN in healthy aging
  • The safest and optimal doses of NMN supplements 
  • The recommended dosages according to one’s age and BMI 
  • How and when you may feel the effects of these supplements
  • And what NMN dosage longevity thought leader David Sinclair takes

Why Is NMN So Important?

NMN, standing for Nicotinamide Mononucleotide, is a naturally occurring molecule and one of the DNA building blocks. It exists in all living organisms and is tightly coupled with NAD+ levels. The latter is a critical molecule involved in energy production while supporting our body’s metabolic function, DNA protection, healthy aging, and physical fitness.

But, NAD+ levels are decreasing through aging, and the vital organismal operations suppressing age-related complications are withering. Here comes NMN which can aid in leveling NAD presence. So, one may need to adopt both a healthy lifestyle and NMN supplementation to keep these functions altogether.

To ensure you do not risk your health with inappropriate dosages, let us learn what are the optimal doses of NMN supplements.

What Is The Right Dosage Of NMN Supplements?

The answer to this question is not definitive for everyone. However, there are set dosages for the NMN supplements that can be adjusted for every individual according to their age, and BMI (Body Mass Index).

According to the latest clinical trials with NMN supplements, the optimal and safe dose of NMN for 40-65 years old is 600 mg/day-1000 mg/day. Most of the NMN trials with humans and mammals were conducted with these amounts and showed no significant side effects. Staying in the range of these doses of NMN supplementation may be safe for everyday usage to enhance healthy aging.

Based on earlier studies, people of a certain age and weight may need to use different doses of NMN accordingly:

  • For a person aged <50 with a standard body weight of 62kg ~500mg.
  • For a person aged >50 with a standard body weight of 62kg ~750mg.
  • For a person aged <50 with a standard body weight of 90kg ~750mg.
  • For a person aged >50 with a standard body weight of 90kg ~1000mg

Yet, if you are following Harvard University Scientist David Sinclair’s diet and supplementation patterns, you may know that he is taking 1000 mg (1 g) NMN every morning. Most probably he is using powder NMN as he mixes them with a spoon of olive oil to increase the bioavailability of the supplement. But this dosage may be high for beginners.

David sinclair, nmn doses, other supplements

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So, to start with you can take your NMN according to the dosage scientists used to conduct the following clinical trial. 10 healthy men took part in the trial and the improvements induced by NMN were investigated after supplement intervention. As the study suggests, the 500 mg dose is safe and well-tolerated by the human body without significant side effects

According to the study, short-term administration of NMN products has minimal effects on blood pressure (hypertension) and heart rate. The long-term administration of it, however, showed significant improvements in sleep patterns, energy levels, and NAD+ levels.

Another study was completed in 2021 with 250 mg of NMN dose, including 25 post-menopausal women with prediabetes. As a result of this study, the 10 weeks of administration of NMN supplements increased insulin sensitivity, skeletal muscle remodeling, and insulin signaling in post-menopausal, obese, or overweight women in the NMN group. Whereas, the placebo group participants indicated no changes.

Scientists believe that a 250 mg dose of NMN is safe for everyday use, and may deliver no side effects. In addition, the above-mentioned study managed to compare the results of NMN and NR, which is another NAD+ precursor. In contrast to NMN, NR randomized studies showed no impact on male participants’ insulin sensitivity and muscle regeneration.

The beneficial effects of NMN are also paired with exercise and physical training. To assess this connection, a study was conducted with 48 middle-aged runners. Participants were divided into 4 groups of 12 people each involving 10 males and 2 females- placebo, 300 mg/day NMN group, 600 mg/day NMN, and 1200 mg/day NMN groups.

After ten weeks of supervised study, the tests’ conclusion showed increased oxygen utilization and aerobic capacity levels with 600 mg/day to 1200mg /day NMN. More to this, scientists believe that exercise combined with high doses of NMN may maintain skeletal muscle health.

Hence, it can be concluded that NMN intake of up to 1200 mg/day is well tolerated and conveys no side effects. Plus, it improved muscle endurance and suppresses insulin resistance– the cause of diabetes.

What Doses Of Liposomal NMN Should I Take?

Liposomes are small vesicles resembling cell membranes. They are water-fearing particles that ensure the ingredients in the capsule reach the targeted tissues. The main function of liposomes is to protect the supplements from getting damaged by stomach acids on their way to cells.

Another essential role of liposomes is in enhanced bioavailability. As the supplements remain intact while getting through the gastrointestinal tract, they are better absorbed by the cells. What this means is – if the indicated dose of NMN in the liposomal capsule is 100 mg, cells are ensured to get this exact amount. This cannot be the same with non-liposomal supplements.

liposomal NMN dosage, how much liposomal nmn

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Liposomal technology is a relatively novel approach to the production of NMN supplements. Hence, more studies are expected with liposomal NMN supplements. Still, studies with liposomal Vitamin C, Vitamin B12, and others show how may liposomes increase not only the supplement absorption but also effectiveness 3-5 fold.

The NMN capsules coated with liposomes may contain low doses of NMN starting from 100 mg/capsule. Though, concluding from the above-mentioned study, with the 100 mg/capsule (200 mg/day) formulation you may get 300 mg/capsule (600 mg/day) NMN.

Hence, if you want to increase the amount of NMN supplement dosage, consider not adding the molecule concentration in the capsule, but choosing the upgraded liposomal NMN formula. Without increasing the recommended daily dose of NMN, 200 mg per serving of liposomal NMN supplements may distribute the equivalent of daily 600 mg NMN.

Why I Do Not Feel Anything With NMN?

Observations and data comparison from numerous Hello100 and other NMN users demonstrates that around 80% of people may feel immediate energy rise, sleep improvement, or better exercise capacity after short-term supplementation.

According to studies with mammals, short administration of low doses (300 mg/kg) of non-liposomal NMN impacts skeletal muscle and NAD+ levels of study subjects in 30 mins. On contrary, higher doses of non-liposomal NMN (500 mg/kg) showed faster absorption and NAD+ increase during 15 mins.

nmn dose depended effects on mad+ levels and nmn plasma levels

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The long-term supplementation with 100 mg/kg and 300 mg/kg non-liposomal NMN caused a dose-dependent NAD+ increase over 12 months. These doses of NMN with continued 12 months of usage offer no adverse effects on rodents’ health. But note, that mice are different from humans, so they require higher doses per kg.

As for the remaining 20% of NMN users, the results may not be as quick as expected. And the reasons may vary from person to person according to their age, genetic specifications, weight, NMN dosage, and even lifestyle. Refer to the above-mentioned age, body weight, and dosage indications to specify how much NMN you should take daily.

Also, to enhance the effectiveness of NMN products arrange a healthy lifestyle and diet. Quit smoking if you do so, eat foods naturally containing NMN, and be active to protect telomeres from shrinking. Other than that, NMN in combination with other supplements may be more beneficial.

To help NMN convert into NAD+ easier, combine it with Betaine (aka TMG, a vitamin found in beetroot), Vitamin B12, Quercitin, Fisetin, or Resveratrol. David Sinclair includes these supplements in his daily longevity stack. He combines his daily NMN with

  • 1000 mg Resveratrol
  • 500 mg to 1000 mg TMG
  • 500 mg Quercitin and Fisetin.

Hello100 NMN supplements contain balanced doses of TMG, Resveratrol, and Vitamin B12 in one capsule easing the intake of several supplements at once, also, minimizing the bottles’ number on the shelf.

However, if you are still concerned about why there are no perceptible effects after NMN usage, have your NAD+ levels tested. Although you may not feel rapid impacts after NMN use, there may be numerous improvements on a cellular level that can be detected only through NAD+ testing. Eventually, one of the primary responsibilities of NMN supplements is prolonging healthy aging by boosting NAD+ levels.


NMN dosage intake varies for people of different ages, body weights, and lifestyles. If you are a beginner, stick to the lower doses of NMN ranging from 100 mg/day to 200 mg/day. But if you aim to take high doses without side effects, think of liposomal formula for high supplement bioavailability and absorption.

Combining NMN supplements with other longevity-associated vitamins may speed up the conversion of NMN into NAD+. Buy the effective and affordable formula of NMN supplements suitable for you.