How Much NMN Should I Take? A Guide to Finding Your Optimal NMN Dosage

The most effective dose of NMN (Nicotinamide Mononucleotide) is between 300 mg and 1,000 mg daily for most individuals; however, there are many factors you need to consider when finding your optimal dosage. Your effective dosage is usually influenced by factors like weight, age, lifestyle and existing health conditions.

While many longevity experts and researchers take 1,000 mg daily (including Dr David Sinclair however, I strongly advocate that everyone is different. We each need our own personalized NMN dosage, and if you read this entire article, I will share my tips and secrets to finding your optimal NMN dosage.

General NMN Dosage Guidelines

While I preach that everyone should create their own personalized NMN dosage, which will fluctuate as your health, age and lifestyle changes most people will end up with a daily dosage of between 300 mg and 1,000 mg per day.

To start this process I recommend everyone heads over to my NMN dosage calculator and enter their weight in either Kilograms or Pounds, and take note of this, as then complete the rest of my process below where I show you how to fine tune this dose based on other factors like Age and current NAD+ Levels.

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If you take NMN you should also consider taking Trimethylglycine (TMG) as a methyl donor, at a 1:1 ratio with NMN.

Based on the calculated NMN dose, many biohackers take:

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Factors to Consider When Determining the Recommended Daily Dosage of NMN

Several factors influence your personalized dosage of NMN; however, from what I have found, your results from the NMN dosage calculator will change. Below are the NMN dosage factors that must be considered when planning to optimize NAD levels for longevity.

NMN in Diet Vs Supplements

In comparing NMN from your diet with supplements, you must understand that the concentrations you’ll receive from natural sources are significantly lower. NMN supplements can provide higher doses of NMN, so while you will receive some NMN naturally in your diet, it’s not going to be enough to impact your health or determine your personalized NMN dose significantly, however for reference, here are some key points related to NMN in Diet vs Supplementation:

• NMN is a naturally occurring molecule found in small amounts in foods.
• Dietary ingredient levels of NMN in natural sources aren’t enough for substantial anti-aging effects.
• NMN supplements can offer a more precise dosage compared to dietary sources.
• The Food and Drug Administration (FDA) doesn’t regulate supplements as strictly as medications.
• Always check the purity and testing standards of any NMN supplement before use.

From the research I have done on the topic, I follow this: I don’t try to count the NMN from foods; I work out my NMN dosage separately per my method below; my main factor is ensuring I source high-quality NMN from a trusted source (staying away from Amazon, eBay, and other similar online sellers including Chinese market places like AliExpress, etc).

NMN and Health Conditions

Considering your body’s unique health conditions is crucial in determining the right NMN dosage for you. Different health issues might need different NMN doses. For instance, if you’ve got metabolic disorders, NMN could help. It’s been shown to increase NAD levels which is key for energy production. This might also improve insulin sensitivity.

Now, clinical trials are still figuring out all the potential benefits. Remember, what works for one person mightn’t for another. So, it’s crucial you work out your personalized dosage. It’s also essential that you discuss NMN supplementation with your healthcare professional. From personal experience, I know they don’t know much about the topic. Still, they should be able to help you interpret the appropriate literature, studies, and research on the subject to help you apply it to your health conditions.

NMN Dosage and Age

Your Effective NMN Dosage is influenced dramatically by age. Did you know every 20 years, your NAD+ levels drop by 50%? Because NAD+ is critical to powering our cells and maintaining DNA integrity, for my personal longevity strategy, I am supplementing with the NAD+ precursor NMN to hopefully increase my health span and lifespan. As NAD+ levels fall as they do, I will be increasing my NMM dosage as I age and think it’s important for everyone supplementing with NMN to also consider when you are formulating your personal NMN dosage strategy, while you may not be 60. 70 or 80 years old, yet it’s important to think about how you plan to boost your NAD levels as you age, so you have a well-thought-out plan.

See the chart I created showing how NAD levels decline as we age.

Personalizing Your NMN Dosage

When I started taking NMN, figuring out the right dose was key. The strategy here is to determine your estimated effective dose based on weight and age, but start with a lower dose and slowly build up to your estimated effective dose over a period of time (as an example, I am going to use four weeks). This dosage is then tweaked based on NAD+ level testing and other factors, which I will discuss in more detail below.

As a reminder, the below strategy is not a recommendation strategy, it’s what I would do if I was starting my longevity journey again from the start with the knowledge I now have. You are free to follow this but please adapt for your personal circumstances and with your doctor.

Determining Your Starting NMN Dosage

To determine a starting dosage of NMN is as simple as adding your weight into my NMN dosage calculator (in either kilograms or pounds) the calculator will output an estimated effective dosage of NMN.

As this estimated effective dosage is only based on body weight I would adjust the estimated effective dosage as follows based on age:

• 35-54 Years old keep NMN dosage as provided by calculator.
• 55-65 Years old add an additional 50% to the calculated dosage.
• 65+ Years old add an additional 100% to the calculated dosage.

I would recommend slowly increasing your NMN dosage over four weeks. In the first week, start with a quarter of the age-adjusted effective dosage, and then increase the dose by another quarter (25%) each week.

For example if my estimated effective dosage is 500mg and I was 70 years old the estimated effective age adjusted dosage: 1,000mg per day and a quarter (25%) of this is 250mg per day so I would start on week one with a daily dosage of 250mg increasing each week by 250mg until I reached my age adjusted estimated effective dosage, as follows:

• Week 1: 250mg per day.
• Week 2: 500mg per day.
• Week 3: 750mg per day.
• Week 4: 1,000mg per day.

I would only increase the dosage each week if I did not have any side effects from the current weeks dosage, this is explained in more detail under the section Monitoring NMN Intake Effects but this includes effects like insomnia, stomach problems, etc.

Testing NAD+ Level and Biological Age

Before starting this NMN protocol its important complete baseline NAD+ level and Biological age testing, this will capture your NAD+ level and biological age without NMN and is important so that in the future you can track your progress and adjust your NMN dosage after comparing future tests with each other and this baseline.

DoNotAge sell both NAD+ Level and Biological age tests, which is the brand I use, you can save 10% by using coupon code LONGEVITYFAQ in the checkout.

Below are my tips for NAD Level testing:

• The optimal NAD level is considered to be 40-100uM.
• I test my NAD Levels twice per year.
• At a minimum I recommend testing NAD levels at least once a year.
• After your first baseline NAD test, if you have a sub-optimal NAD level start NMN supplementation and then retest in 2-4 weeks.

My tips for Biological Age tests:

• Biological age tests have issues
  • And should be used in conjunction with other testing.
  • There are usually big differences between testing companies and test types.
• Don’t use as an indicator of biological age, but more as a tool to track how your Longevity protocols are performing, over time, i.e. compare baseline test with future tests.

After you have your baseline for both the NAD level and biological age test, keep safe for future comparison, I keep them documented in a spreadsheet with the date of test.

When I am checking and comparing my NAD level test my goal is to be in the optimal range (40-100uM) and for this value not to decline, as simple as that. For the biological age test my goal is to ensure that my estimated biological age is increasing slower than my chronological age, and if possible lowering.

Monitoring NMN Supplement Effects

When in the first month of NMN supplementation its important to keep note of and make adjustments for the following effects, I record this in the same spreadsheet that I track NAD levels, biological age testing as well as other testing and health measures.

• Energy Levels: Do I feel more energetic since taking NMN?
• Sleep Quality: Is my sleep better or are you having troubles sleeping (insomnia)?
• Physical Performance: Can I exercise longer or harder?
• Mental Clarity: Am I thinking more clearly?
• Overall Wellbeing: Do I generally feel better?

During the first four weeks if you experience insomnia or other bad effects you might want to first take a look at when you are taking your daily dose of NMN and also what you are taking it with, if there is no change in these effects revert back to the dosage for the previous week.

After you are on your full estimated effective dose of NMN, continue to check and take note of both bad and good effects, and adjust your NMN dose and longevity protocol based on these factors in conjunction with your latest NAD level and Biological age test. For instance, if your NAD levels were consistently high, try reducing your NMN dosage and re-evaluating on the next test. Likewise, if your levels had dropped, you could increase and follow up with another test in 4-6 weeks to ensure levels had risen.

NMN Safety and Side Effects to be Aware of

Before increasing your NMN dosage, it’s crucial to be aware of potential side effects and safety concerns to tailor your intake to your body’s needs. Remember, your journey to health and longevity should be safe and without side effects. Here’s what you should keep in mind:

• Mononucleotide NMN supplementation is generally considered safe, but start low and go slow.
• Some common side effects may include gastrointestinal discomfort, skin flushing and insomnia.
• Long-term administration of NMN capsules or other NMN products has minimal reported adverse effects.
• Rarely, an allergic reaction could occur; seek medical help if this happens.
• Always listen to your body and adjust your dose accordingly, especially when new to NMN.

Where to Purchase NMN?

As a reminder as a reader of this website or my longevity Facebook community you are entitled to a 10% discount from DoNotAge, simply enter the coupon code: LONGEVITYFAQ at the checkout to receive the discount. For a full guide on how to apply this code read my guide on how to apply the code How to Apply DoNotAge Coupon Code

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