The Ultimate NMN Supplementation Guide What are its Benefits, Side-Effects, Dosage & Cost?

In this Ultimate Guide to NMN Supplementation, we closely examine the benefits of taking NMN, its side effects, recommended dosage, cost, and other aspects like the trusted NMN brands and what’s in my NMN supplement protocol.

Remember to keep this page bookmarked, as it will be a frequently updated resource for biohackers with the latest information on NMN Supplementation.

What is NMN?

NMN (Nicotinamide Mononucleotide) is a naturally occurring molecule in the body that has been gaining attention as a promising anti-aging supplement. NMN is a precursor to NAD+, a coenzyme crucial in maintaining healthy cell metabolism by providing the critical energy cells need to function efficiently. NMN has been proven to restore NAD+ levels which decline as we age [r], potentially slowing the aging process; NMN has been studied in animals and humans with promising results regarding increasing human healthspan and longevity.

NMN is not only associated with anti-aging but has also been studied for its potential to treat certain diseases; for example, research has suggested that NMN can help to reduce inflammation and improve insulin sensitivity, which ultimately allows people with diabetes to manage their condition more effectively. NMN has also been studied for its potential to protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

What are the potential benefits of taking an NMN supplement?

NMN has been researched extensively in animal models as well as in some human studies, and there is an extensive list of potential benefits to human health; some of these benefits include [r][r][r][r][r][r]

• Repairing DNA
• Decreased Inflammation
• Increased mitochondria function
• Increased energy
• Improved cognitive function
• Increased muscle endurance
• Improved Heart Function
• Improved Eye function
• Protection Against Diabetes
• Potential increase in longevity
• Enhanced recovery after jet lag and lack of sleep
• Increased female fertility
• Increased immune response
• It may protect against cancer.

These are just some potential benefits of NMN supplementation as a precursor to NAD, which in turn is required to fuel our cells; you can see how there are many more potential benefits to human health and longevity than what is in the above list.

NMN vs. NR – Which NAD Precursor is Best?

The longevity and anti-aging community are in two camps on boosting NAD levels; the opposite camp of NMN is the NR (Nicotinamide Riboside) camp. The differences between NMN and NR become apparent regarding their effects on the body. NMN is more easily absorbed by the body, making it more effective in delivering its anti-aging benefits. NR must first be converted into NMN [r] before it’s converted to NAD.

Overall, both NMN and NR are effective in delivering anti-aging benefits. Still, NMN appears to have the edge due to its greater absorption rate and potential for providing additional health benefits. It is important to note, however, that research is still ongoing. More studies are needed to confirm the differences between NMN and NR and determine the better option for promoting healthy aging.

From a personal point of view, I am in the NMN camp because NMN is more easily converted into NAD.

Diet versus Supplementation – Can I get an Adequate Amount of NMN Naturally?

Unfortunately, No, While in most cases, from both a health and cost perspective, it’s best to go natural and boost via your food, however, this is one of the instances where foods don’t contain enough NMN to make a big difference to your NAD levels which is why NMN supplementation is required, this is especially the case those over 60 when NAD levels drop significantly compared to when we were in our younger years.

What foods naturally contain NMN?

Some foods naturally contain NMN, even if at very low levels compared to supplementation; below is a list of foods with the highest levels of NMN, along with the amount of NMN per 100g. [r]

• Edamamme 0.47–1.88 mg per 100g
• Broccoli 0.25–1.12 mg per 100g
• Cucumber seed 0.56 mg per 100g
• Cucumber peel 0.65 mg per 100g
• Cabbage 0.0–0.90 mg per 100g
• Avocado 0.36–1.60 mg per 100g
• Tomato 0.26–0.30 mg per 100g
• Mushroom 0.0–1.01 mg per 100g
• Beef (raw) 0.06–0.42 mg per 100g
• Shrimp 0.22 mg per 100g

NMN Dosage – How Much NMN Should I take?

Several studies have examined how much NMN an individual should take, and the consensus is from 250mg up to a maximum of 1,200mg daily [r]. A typical dosage recommended by some supplement companies and Dr. David Sinclair is 1g daily.

Tip: When starting on any new supplement, I start low and slowly increase my dosage to monitor for any unexpected side effects, NMN. This can be done with a NAD level test to ensure that your dosage is affecting your NAD levels. I recommend one NAD and biological age test as a baseline before starting on NMN.

How should I take NMN?

Unlike Resveratrol, NMN does not need to be taken with a fat source to increase its effectiveness, so taking NMN in the morning with a glass of water is all that I do.

If you do take NMN, it’s recommended that you also take TMG (trimethylglycine) as the process to convert NMN into NAD in the liver depletes methyl groups, and supplementing with TMG tops up these methyl groups.

NMN Powder vs. Capsule

It’s up to you; you might commonly take NMN powder over a capsule if you experiment with dosage. Also, NMN powder is significantly cheaper from DoNotAge, which is why I usually purchase NMN Powder; however, tablets can be more convenient, especially if you travel; even though I primarily take NMN powder, I always have NMN capsules on hand for when I travel.

Any benefit to taking NMN Subligurallly?

Some companies sell NMN that you can take sublingually (under the tongue), but you can do this with any NMN powder; you can also empty the capsule/s under your tongue and hold it for one minute. Taking NMN sublingually means that the NMN goes straight into your bloodstream, bypassing the stomach and intestines; some companies claim by doing this, you can decrease your NMN dose as there will be more of it to convert into NAD.

Should I take TMG Trimethylglycine When taking NMN?

Yes, it is highly recommended that you also take TMG (Trimethylglycine) when taking NMN; because your body processes NMN in the liver, which depletes methyl groups; what TMG does is top up your methyl stores as it is a Methyl donor. Some longevity experts recommend taking the exact dosage of TMG as you do for NMN. TMG is very cheap, safe, and has other health benefits, so some biohackers take more than a 1:1 dose of TMG.

Note: Taking TMG at the same time as NMN is unnecessary. I take my TMG before bed so that my methyl groups have been replenished before my dose of NMN the following day.

What is the best way to store NMN?

Traditional NMN is not heat or moisture-tolerant; Dr. David Sinclair said in a recent podcast that it would degrade into nicotinamide if not stored correctly; some NMN manufacturers say they have modified their NMN supplement to be stable at room temperature. However, I recommend being on the safe side by storing NMN (along with Resveratrol, Fish Oil, and Probiotics) in the refrigerator, also what I do for bulk amounts of 6 months or more is transfer into a separate container one month’s worth at a time, this will ensure your bulk NMN is not exposed to excessive moisture.

Is NMN safe, and does it have side effects?

Generally, NMN is very well tolerated and regarded as safe however, one of the side effects that some people report in the first few weeks is Insomnia; I experienced this for about two weeks and think it’s because the cells in your body are more energized. This is another reason to start with a lower dose and build up to the desired amount; you can also start by taking NMN every second day for the first few weeks. Another tip is to take NMN first thing in the morning, so there is a significant time gap between dosage time and when you sleep.

Is All NMN Made in China?

Yes, all NMN is made in China, and any company claiming that their NMN is made locally in the USA, Europe, or Australia should not be trusted. We recommend only purchasing NMN supplements from brands that source their NMN from EffePharm (Uthever NMN).

What is the Cost of NMN?

NMN is a costly supplement to produce, so the cost is expensive compared to other longevity supplements and general vitamins; expect to pay between US $ 0.80 and US $2.00 for a 1000mg (1g) daily dose from a quality NMN brand.

Where to Purchase NMN?

Like any supplement, purity, quality, and brand ethics vary widely, and NMN supplements are no different; this is why I recommend only buying NMN only from trusted sources, ones that have independent 3^rd party batch testing for both NMN purity and safety (i.e., heavy metals) the supplement brand is ethical and has been selling supplements for more than two years.

You can read the supplement brands that have been Awarded Longevity FAQ’s Recommended Supplement Brand for a more detailed look. I also detail the full criteria and how we determine a quality supplement brand, but for a high-level list, here are the NMN supplements that these companies make.

DoNotAge Pure NMN

DoNotAge has been my go-to supplement brand not just for NMN but most of my other longevity supplements for nearly three years; they meet all the criteria to be awarded the Longevity FAQ Recommended Supplement Award and work out to be one of the most competitive on price. I purchase their NMN Powder. Below is a list of NMN they sell.

A 6-month supply (183g container, if taking 1g a day) of DoNotAge NMN powder will cost US $203, then come down to US $195.85 if you use coupon code: LONGEVITYFAQ (in uppercase) in the cart. Read more about how to apply this coupon code here: DoNotAge Savings

Renue by Science NMN

Another quality NMN brand is Renue by Science; they source their NMN from the same manufacturer as DoNotAge and ProHealth Longevity below and are a quality ethical brand; their price is a little higher; however, they do have different forms of NMN like liposomal.

A 100g container of Renue NMN powder costs US $114.95,

Beware of Fake NMN Supplements

Many fake NMN brands are set up on Amazon and other online shopping platforms that sell products with no or very little NMN. I wrote about it in the link below:  
Beware of Fake or Low-Quality NMN and Other Longevity Anti-Aging Supplements Online

I recommend avoiding large online marketplaces like Amazon for NMN and other longevity supplements. There is one which I will detail the story below:

• A recent case is that of a member of the Facebook community that I am the founder and admin of. The member lives in South East Asia and cannot get shipments of quality NMN via websites of our recommended supplement brand list. However, he could purchase via their Amazon storefront, so this is a case where Amazon is recommended. Still, other than that, I would avoid and leave Amazon for books, electronics, and other household items.  

My Thoughts and My Protocol for NMN Supplementation

Even though NMN is a supplement in the longevity space, it’s one that I have included in my longevity supplement stack for the last three years, and I could not live without it; I feel my energy levels are boosted after taking NMN and if for some reason I miss taking it I feel the decreased energy, some of the other things I have noticed since I added NMN to my supplement stack are quicker wound healing, faster hair growth, improved cognitive function.

For NMN, I take 1,000mg daily in the morning and increase my dose if I feel sick or tired. You can read my full longevity supplement stack/protocol.

References

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Birkmayer GD, Kay GG, Vürre E. Stabilisiertes NADH (ENADA) verbessert die durch Jetlag reduzierte Hirnleistung [Stabilized NADH (ENADA) improves jet lag-induced cognitive performance deficit]. Wien Med Wochenschr. 2002;152(17-18):450-4. German. doi: 10.1046/j.1563-258x.2002.02072.x. PMID: 12385067.