NMN supplements – how much should you take for the best results?

More and more people are turning to NMN supplements to improve their health, wellbeing, and lifespan, but how much should you take for best results?

The last few years have seen a growing body of evidence suggesting nicotinamide mononucleotide (NMN) can help to increase levels of NAD+ and slow the aging process. With that has come an increase in the number of NMN supplements that promise various health benefits. The trouble is that research into the ideal dose levels is ongoing, so people are left struggling to determine the optimum dose level for them.

Nicotinamide mononucleotide is a naturally occurring molecule that is a direct precursor of nicotinamide adenine dinucleotide (NAD).

A miracle molecule, NAD, is crucial in maintaining cell function, repairing DNA, and powering our metabolic functions. Without it, the body becomes more susceptible to conditions such as heart disease, obesity, cancer, and neurological disorders.

NAD levels naturally decline with age, which is why many people seek to boost levels through NMN supplementation. The body takes NMN, transforms it into NAD, and puts it to work in the body. By boosting these levels, you can effectively turn the clock back and help slow the biological aging rate.

What is the best dose of NMN supplements?

The good news about NMN is that according to a study published in January 2023, there aren’t any known side effects even when taken in higher doses.

A leading Harvard Professor, David Sinclair, when discussing NMN supplements’ side effects, highlighted that there are no known significant side effects. He emphasized the significant benefits these NMN supplements offer in countering the effects of aging, suggesting that minor side effects are negligible compared with the overall advantages. His perspective highlights the effectiveness of supplements in promoting health and well-being in the aging process.

A significant NMN clinical trial, which aimed to evaluate the efficacy and safety of NMN in middle-aged and older adults, found that higher NMN dosages, particularly 600 mg and 900 mg, showed better effects on the participants’ performance compared with lower doses like 300 mg [1]. This research underscores the potential benefits of increasing NMN intake to around 900 mg daily. 

In discussing the implications of these findings, Harvard MD Dr. Andrew Salzman, who is the Chief Medical Officer of Wonderfeel, offers valuable insights.

With his detailed knowledge of NMN’s effects, Dr. Salzman highlights the importance of a 900 mg dosage per serving as particularly impactful, a finding supported by recent research.

This specific dosage, as offered by Wonderfeel Youngr™ NMN, is not a random choice but a deliberate decision informed by scientific evidence to ensure optimal health benefits. It reflects a commitment to leveraging research-based insights for advancing longevity and wellness, demonstrating how targeted formulations can align with cutting-edge scientific discoveries.

Such expert endorsements of NMN doses around 900 to 1000 mg per day, including personal practices by figures like David Sinclair, further validate the importance of these specific dosages in NMN supplementation. 

Benefits of NMN supplements

NMN is gaining attention for its effectiveness in promoting health and antiaging benefits. In a notable study by the Tianjin Institute of Industrial Biotechnology, researchers used NMN to treat middle-aged individuals.

The results were significant: NMN treatments not only increased the length of telomeres, a key indicator of cellular aging but also enhanced the levels of beneficial gut microbes in the participants. This underscores the potential of NMN as a powerful supplement for improving various aspects of health.

Short-term results might manifest themselves in feelings of greater alertness and energy levels. For example, a recent study investigated NMN’s effects on amateur runners’ aerobic capacity.

Over a six-week period, 48 runners were divided into three groups receiving different daily dosages of NMN: 300 mg, 600 mg, and 1,200 mg, plus a control group.

The study concluded that runners in the medium (600 mg) and high (1,200 mg) dosage groups exhibited a more notable improvement in their aerobic capacity than those in the 300 mg group. This points to a dosage of average900 mg daily effectively enhances aerobic capacity in amateur runners.

Longer-term effects may be harder to measure, but for those hitting middle age and beyond, all the evidence shows that taking NMN starting at 600 mg and going up to 1000 mg can positively affect your biology.

A study published in September 2023 has shown the effectiveness of NMN supplementation in addressing hypertension, a common age-related health issue. In a six-week trial involving hypertensive adults aged 18 to 80, a group taking 800 mg of NMN daily, along with lifestyle changes, experienced significant reductions in systolic blood pressure compared with a control group with only lifestyle modifications.

These findings affirm the benefits of a daily 800 mg NMN regimen in elevating NAD levels in blood cells, underscoring NMN’s role in combating various age-related diseases by restoring NAD levels.

These studies consistently report that NMN is effective, without any notable side effects observed. Once in the body, studies show NMN starts to work within a few minutes. It will have cleared the bloodstream and entered body tissue within 15 minutes, suggesting people might start to feel effects relatively quickly.

Diet versus supplements

Although NMN can be found in fruits and vegetables like avocados, broccoli, cabbage, and tomatoes, as well as in raw beef, the concentrations are quite low. For example, avocados contain only 0.36 to 1.60 mg of NMN per 100 grams, and the numbers are similar or even lower for other NMN-rich foods.

Given these modest amounts, relying on diet alone to boost NMN levels would require consuming extremely large quantities of these foods. Therefore, supplementation emerges as a more practical and efficient approach for those looking to increase their NMN intake to support cellular health and counteract NAD decline. 

For a real antiaging effect, though, it seems that you need the hit you get from complete NMN supplements. However, not all supplements are created equal. Tablets of the same size may contain different levels of NMN depending on their purity levels. Manufacturing NMN is expensive, which can push up the cost.

Premium manufacturers label their NMN products as ‘pure NMN’, but absolute purity is challenging to achieve due to the nature of manufacturing processes, which can introduce trace amounts of other compounds.

Recognizing this, Wonderfeel goes a step further by conducting rigorous third-party tests on these minute impurities to ensure their NMN supplements’ overall safety and quality. This meticulous testing process underscores Wonderfeel’s dedication to providing safe and reliable products, setting a high standard in the supplement industry.

Before making a purchase, it’s always worth checking the label to see exactly what any supplements contain and what testing measures have been used.

The question that arises after finding a quality brand is how much NMN you need. When exploring NMN supplements, the effectiveness largely depends on the dosage.

Current research points towards a recommended daily intake of around 600 to 1000 mg for optimal benefits.

If you are looking for a brand that combines quality with the right dosage, we recommend Wonderfeel’s high-quality Youngr™ NMN supplement. Each serving contains 900 mg of NMN, placing it firmly within the recommended range and making it an excellent choice for those seeking an effective and substantial daily intake of NMN.

With Wonderfeel Youngr™ NMN supplement, users receive a dose that aligns with the latest scientific research, maximizing the potential benefits of NMN supplementation.


How long does it take for NMN supplements to start showing their effects?

NMN supplementation, like Wonderfeel Youngr™ NMN, may initially boost energy, often noticeable within a few weeks. However, significant benefits like improved skin, cognition, and sleep typically emerge after three to four months of consistent use.

Should I take NMN at 30 years of age? When is the best age for starting NMN products? 

Starting NMN supplementation at 30 is recommended because this is when the body’s natural NAD production starts to decline. It’s especially beneficial for individuals over 30, as NMN helps replenish NAD levels, supporting overall health and wellness.

Is 1000mg NMN per day safe? 

NMN supplements are generally regarded as safe (GRAS). A recent study involving adults aged 55-80 confirmed that NMN supplementation, even at high doses up to 2000 mg daily, is not only safe but also free from significant side effects. All groups, including those on the highest doses of NMN, reported no adverse effects.

What is the most effective method for taking NMN: capsules, liposomal forms, or sublingual application?

There’s no clear scientific consensus on the superior bioavailability of NMN via sublingual or liposomal forms compared to capsules. Most reputable research relies on oral NMN capsules to elevate NAD levels, indicating their effectiveness and established status as the preferred method for NMN intake in studies.

Should NMN be taken on an empty stomach? 

Experts, such as Andrew Salzman from Wonderfeel, typically recommend taking NMN before breakfast. NMN, being water-soluble, doesn’t require dietary fat for absorption, allowing flexibility in scheduling.

​​Should I take NMN twice a day?

Taking NMN in the morning aligns with your body’s natural energy patterns, but an afternoon dose can also work well. While some users find benefits in evening doses for recovery, evidence of its impact on circadian rhythms is lacking.

What happens if you stop taking NMN? 

Stopping NMN supplementation may lead to a gradual decline in benefits like increased energy and cognitive function, as NMN helps maintain vital NAD levels. Without NMN, NAD levels may return to baseline, potentially causing aging signs to resurface.

[1] https://link.springer.com/article/10.1007/s11357-022-00705-1

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