Your Guide to NMN Supplementation

What is NMN? 

NMN (nicotinamide mononucleotide) is a molecule found in every living cell of all forms of life. NMN is getting attention for its metabolic and anti-aging connection. NMN transforms to NAD+ (nicotinamide adenine dinucleotide) in the cells, where it performs its most important job.  

Without adequate NAD+ levels, cells would cease to function.  As we age NAD+ levels decrease.  By the age of 50, levels will be half of what is found in a 20-year-old.   

NAD+ helps healthy aging of cells, regulates energy metabolism, tissue formation, DNA repair and gene expression. Having sufficient levels of NMN in the body can help to achieve the following: 

• Suppress age associated weight gain 
• Improve insulin sensitivity 
• Protect DNA from age-linked changes 

Can I Get NMN From Food? 

NMN exists in some foods such as broccoli, edamame, cucumber and avocados. While it is a great idea to include these plant foods in your diet unfortunately, it is difficult to obtain an adequate dose from food alone. 

Can I Take a NAD+ Supplement? 

To raise NAD+ enough to be beneficial, it’s important to consider taking an NMN supplement. You might wonder if taking a NAD+ supplement would be more effective, however the NAD+ molecule is too large to get into cells therefore not effective as a supplement.  NMN as a direct NAD+ precursor has been shown to significantly increase NAD+ and NAD+ metabolite concentrations. 

Should I Take NMN on its Own or with Other Ingredients? 

Some formulas on the market are combined with other active ingredients. Smart formulas will combine another active ingredient such as Spermidine. Combinations like this have a synergistic effect. Meaning the two parts together are greater than the individual parts, resulting in enhanced benefits. This is where a lower dose of NMN is made more effective by being combined with the right active ingredient and one can reap the additional benefits.  

Deciding the Right Dose 

NMN supplements will often come in dosages of 100 mg, 250 mg or 500 mg. If you want to opt for NMN on its own, then you have different options for dosing and that can get confusing. When we are in our 20’s our levels are at its peak.  However, NMN continues to drop as we age, and our needs become greater, this is where you can consider higher doses based on your age.   

What is the Benefit of a Higher Dose of NMN? 

If you are between the ages of 25 and 35 this is where a lower dose would be best to consider. Those over 35 would be the best candidates for the 250 mg – to meet the greater demands for NMN.  Nearing middle age where levels may be half of what they were in your 20’s, and one may notice more age-related decline, is when you may want to look at moving to a higher dosage.  

Always take as directed on the bottle and consult a trusted health care provider to recommend higher levels for you as your needs change. Having a range in dosing allows for this flexibility.  

References 

Igarashi M, Nakagawa-Nagahama Y, Miura M, Kashiwabara K, Yaku K, Sawada M, Sekine R, Fukamizu Y, Sato T, Sakurai T, Sato J, Ino K, Kubota N, Nakagawa T, Kadowaki T, Yamauchi T. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. NPJ Aging. 2022 May 1;8(1):5. doi: 10.1038/s41514-022-00084-z. PMID: 35927255; PMCID: PMC9158788.