If you’re looking for ways to age gracefully and live longer, chances are you’ve heard influencers talking about NMN.
NMN (nicotinamide mononucleotide) is a molecule precursor to nicotinamide adenine dinucleotide (NAD+), a compound found in every cell that provides your body with energy.
When our cells have sufficient amounts of NMN, they produce NAD+ to support various bodily functions such as energy metabolism, DNA repair, cellular responses, and gene expression.
Unfortunately, NAD+ levels decline with age and low levels can increase your risk of developing age-related diseases such as Alzheimer’s and diabetes.
Therefore, supplementing with NAD+ precursors such as NMN can support healthy NAD+ levels for overall health and longevity.
But how can you maximize the health benefits of NMN to fully optimize your health?
In this article, we’ll talk about achieving this outcome by using NMN at the right time, with the right amount, and with the right dosing method.
Why is NMN Supplementation Timing Important?
The body has natural biological rhythms that influence how it absorbs nutrients throughout the day.
For example, your circadian rhythm can make your NAD+ levels fluctuate during the day, thereby affecting how your body can absorb it.
Therefore, taking an NMN supplement at the right time can boost your NAD+ levels and get the desired results you are looking for.
This includes better cognitive function, lower inflammation, higher energy levels, and all the other benefits included with NMN supplementation.
In a study published in the Journal of Frontiers in Nutrition, 30 healthy adults who received 250 mg of NMN per day every morning reported a boost in their NAD+ levels compared to the placebo group after 12 weeks of supplementation:
“In this study, we conducted a placebo-controlled, randomized, double blind, parallel-group trial to investigate the safety of orally administered NMN and its efficacy to increase NAD+ levels in thirty healthy subjects.
Healthy volunteers received 250 mg/day of NMN (n = 15) or placebo (n = 15) for 12 weeks, and physiological and laboratory tests were performed during this period.
In addition, NAD+ and its related metabolites in whole blood were examined.
Oral supplementation of NMN for 12 weeks caused no abnormalities in physiological and laboratory tests, and no obvious adverse effects were observed.
NAD+ levels in whole blood were significantly increased after NMN administration.
We also observed the significant rise in nicotinic acid mononucleotide (NAMN) levels, but not in NMN.
We also found that the increased amount of NAD+ was strongly correlated with pulse rate before the administration of NMN.
These results suggest that oral administration of NMN is a safe and practical strategy to boost NAD+ levels in humans.”
Your digestive system is also more efficient at absorbing NMN when it’s not competing with food.
Therefore, taking NMN on an empty stomach first thing in the morning can give better results compared to other times of the day.
When is the Best Time to Take NMN Supplements?
Your dose of NMN should be taken in the morning on an empty stomach to optimize absorption and kick-start mitochondrial function for the day ahead.
Taking it in the morning will boost ATP (adenosine triphosphate) production, which is also critical for cellular energy production.
Additionally, since NMN acts as a nootropic that supports cognitive health and focus, supplementing in the morning could help you stay productive throughout the day.
What’s really interesting is how you can equally benefit from supplementing NMN at nighttime.
This is because your body’s natural NAD+ levels tend to decline at that time.
The theory is that supplementing with NMN at night can help replenish NAD+ levels, helping you enjoy a good night’s sleep.
Experiment with both options and see which one works better for your body (i.e. enhanced focus during the day vs. better sleep at night).
What is the Best Way to Take NMN Supplements?
There are several ways you can take NMN, including orally and/or sublingually.
Taking it by mouth via capsule form or powder makes it easier for NMN to be absorbed into the bloodstream.
In fact, mice who drank water with NMN absorbed it into their bloodstream efficiently, boosting their cells’ NAD+ levels.
The mice also showed improvements in endurance, blood vessel health, insulin sensitivity, mitochondrial function, and bone density after 12 months of supplementation:
“In this study, we conducted a 12-month-long NMN administration to regular chow-fed wild-type C57BL/6N mice during their normal aging.
Orally administered NMN was quickly utilized to synthesize NAD+ in tissues.
Remarkably, NMN effectively mitigates age-associated physiological decline in mice.
Without any obvious toxicity or deleterious effects, NMN suppressed age-associated body weight gain, enhanced energy metabolism, promoted physical activity, improved insulin sensitivity and plasma lipid profile, and ameliorated eye function and other pathophysiologies.
Consistent with these phenotypes, NMN prevented age-associated gene expression changes in key metabolic organs and enhanced mitochondrial oxidative metabolism and mitonuclear protein imbalance in skeletal muscle.
These effects of NMN highlight the preventive and therapeutic potential of NAD+ intermediates as effective anti-aging interventions in humans.”
You can also take NMN sublingually (i.e. under the tongue). This method bypasses the gut barrier and goes directly to the bloodstream, boosting the supplement’s overall effectiveness.
Optimal NMN Dosage for Longevity Benefits
The optimal NMN dosage for longevity benefits generally depends on your age.
For most people, a daily NMN dose of 500 mg is considered safe.
If you’re under 35, you can start with 250 mg per day and gradually increase it to 500 mg after a couple of weeks.
Some influencers, such as Dr. David Sinclair and Dr. Andrew Salzman, believe that taking higher doses of NMN (>500 mg) can optimize your health and longevity.
In a 2022 clinical study published in the Journal of Geroscience, animal test subjects who received an average daily dose of 900 mg of NMN had increased blood NAD+ levels compared to those given the placebo, 300 mg, or 600 mg doses:
“This randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial included 80 middle-aged healthy adults being randomized for a 60-day clinical trial with once daily oral dosing of placebo, 300 mg, 600 mg, or 900 mg NMN.
Blood NAD concentrations were statistically significantly increased among all NMN-treated groups at day 30 and day 60 when compared to both placebo and baseline.
Blood NAD concentrations were highest in the groups taking 600 mg and 900 mg NMN.
No safety issues, based on monitoring adverse events (AEs), laboratory and clinical measures, were found, and NMN supplementation was well tolerated.
Walking distance increase during the six-minute walking test was statistically significantly higher in the 300 mg, 600 mg, and 900 mg groups compared to placebo at both days 30 and 60 (all p < 0.01), with longest walking distances measured in the 600 mg and 900 mg groups.
The blood biological age increased significantly in the placebo group and stayed unchanged in all NMN-treated groups at day 60, which resulted in a significant difference between the treated groups and placebo.
The HOMA-IR showed no statistically significant differences for all NMN-treated groups as compared to placebo at day 60.
The change of SF-36 scores at day 30 and day 60 indicated statistically significantly better health of all three treated groups when compared to the placebo group, except for the SF-36 score change in the 300 mg group at day 30.
NMN supplementation increases blood NAD concentrations and is safe and well tolerated with oral dosing up to 900 mg NMN daily.”
Before adding NMN to your daily regimen, consult your doctor to help you with the right dosage.
And as always, make sure to listen to your body and adjust the dosage as needed to maximize NMN’s anti-aging benefits.
How to Take NMN in Capsule, Powder, and Sublingual Form
There are three different ways you can take NMN: orally via powder, orally via capsule, or sublingually. Below, we share how you can effectively take it based on your chosen method.
NMN Capsules Dosing
These capsules are made for oral use, allowing the NMN to reach your bloodstream and enhance the body’s NAD+ production.
Common daily doses range from 250 mg to 1000 mg, but a daily dose of 500 mg is usually safe and effective for both men and women.
You can increase your dosage gradually based on how your body responds to the supplement.
For the best results, take your capsule(s) in the morning on an empty stomach by swallowing them with water to maximize absorption and boost your energy for the day.
NMN Powder Dosing
You can take NMN powder directly or mix it with water, but for even faster absorption you can place the powder under your tongue.
It’s also best to take it in the morning on an empty stomach.
NMN Sublingual Dosing
To take NMN sublingually, simply position the NMN lozenge under your tongue and let it dissolve.
This allows the NMN to be absorbed through the mucous membranes.
This method bypasses the digestive enzymes, helping to immediately increase your cellular NAD+ levels for enhanced energy and longevity.
FAQs
Should You Take NMN On a Full or Empty Stomach?
It’s best to take NMN supplements on an empty stomach, ideally about an hour before a meal.
This helps NMN reach your small intestine faster and be absorbed more quickly because it doesn’t mix with stomach enzymes, helping you feel its effects sooner.
For the best results, try taking it in the morning before breakfast to ensure NMN levels stay steady throughout the day.
Should You Take NMN Before Bed?
While taking NMN supplements in the morning is generally ideal, taking them before bed can also be beneficial for your sleep.
This is because NMN can support your circadian rhythm and help you sleep well at night.
As we all know, getting sufficient sleep is important in improving your brain health, mood, and overall health.
It can also lower your risk of high blood pressure and obesity.
Since NAD+ levels drop overnight, NMN might help replenish them when they’re needed most.
Just pay attention to how it affects your sleep at night and adjust your dosage accordingly.
How Long Does NMN Take to Work?
While you might feel a boost in energy within 10 to 30 minutes of taking NMN sublingually, real changes in energy and cellular health usually take a few weeks of consistent use.
For more significant anti-aging effects like improvements in telomere length or aging biomarkers, it could be several months before you see results on blood tests.
It’s a good idea to check in with your doctor to track how NMN is working for you.
Is Nicotinamide Mononucleotide Hard on the Stomach?
Nicotinamide mononucleotide (NMN) is generally well-tolerated, but some people might experience mild stomach discomfort.
This could come in the form of nausea, bloating, or upset stomach… especially if taken in high doses.
Can You Mix NMN with Coffee?
While there’s no evidence to suggest that coffee negatively impacts NMN’s effectiveness, I recommend taking NMN on an empty stomach with just water first thing in the morning.
Since caffeine may affect your body’s metabolism and your energy levels, it’s best to take NMN purely by itself so you can properly assess its effects.
What are the Potential Downsides of NMN?
Rsearch involving single doses of NMN (100, 250, and 500 mg) in humans found no changes in heart rate, blood pressure, or sleep quality.
Similarly, long-term studies in mice also showed no toxicity or increased mortality.
However, at higher doses, some people might experience symptoms such as nausea, diarrhea, or stomach discomfort.
Therefore, it is highly recommended to start with a lower dose and gradually increase it over time.
Moreover, there could be interactions with existing medications or supplements you’re taking, which may affect your energy, blood sugar, or circadian rhythms.
For that reason, it’s always best to consult with your doctor before starting NMN.
Can You Take Resveratrol with NMN?
Yes, combining NMN and resveratrol is like creating a powerful 1-2 anti-aging effect for your cells.
Research suggests this combination can give your NAD+ levels an even greater boost, especially in your heart and skeletal muscle tissue.
In fact, the many potential benefits of pairing them together are pretty impressive:
- Improved metabolic function
- Better mitochondrial health
- Slowed down cellular aging processes
Jay’s Closing Thoughts
Due to living a fully optimized lifestyle for several decades, I AM not the type of person who feels significant benefits from NMN supplementation.
However, this is not the case for everybody and there are people (i.e. highly inflamed, higher body fat, poor physical conditioning, etc.) who would stand to benefit from using NMN.
And though I’ve already covered NAD+ on this website and did a podcast with Dr. Jin-Xiong She about NAD+…
… my views on NAD+ optimization have recently changed thanks to BioStack.
Their game-changing formulation known as NAD Regen was formulated to tackle the root causes of NAD+ degradation with older age.
Not only does it fix the NAMPT enzyme within the cycle of NAD+ production to optimize the recycling process, but it doesn’t negatively affect methylation pathways like NMN and other NAD+ precursors.
This translates to restored circadian rhythms, less brain fog, more physical endurance, and a gentle elevation of energy levels throughout the day.
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The Best Source for NMN Powder
The optimal dosing method and timing for NMN supplementation depends on your fitness goals.
But a good starting point is a lower dose of 250mg taken in the morning on an empty stomach, gradually increasing the dose as your body adjusts to it.
You can take any form of NMN that suits you, but make sure to get it from a reputable source to minimize risks and side effects and maximize benefits.
I recommend checking out Limitless Biotech for high-quality pure NMN powder to support your metabolism, cognitive function, and longevity.
They have the best formulations of experimental compounds available, and no other vendor comes close to offering them at ultra-high levels of purity for reasonable prices.
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