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What NMN Dosage to Take? What’s Beneficial?

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In animal studies, it has been found that increasing NAD+ levels can help reverse a number of age-related illnesses, such as heart disease, diabetes, and neurodegeneration. Adding more of the molecule even made yeast, worms, and mice live longer.

Scientists think NMN’s medicinal promise stems from its ability to increase NAD+ levels in animals and promote longevity. Now researchers are testing NMN’s safety, dosage, and effects on the body. How much NMN does an individual need to consume to have a noticeable effect?

NMN Dosage to Take

Research in mice found that 100 mg/kg per day prevented the majority of the physiological deterioration associated with old age. Based on that dosage, an ideal daily dose for an average adult weighing 62 kg (about 137 pounds) would be around 500 mg. It is necessary to divide the human dosage by a factor of 12.3 in order to match the rodent “volume of distribution” in order to make this estimate. The same goes for larger adults weighing more than 90 kg, who should take around 750 mg each day

In Japan, an international team of researchers conducted the first human clinical investigation on NMN. The short Phase 1 clinical research indicated that oral NMN doses up to 500 mg are safe in people, indicating a viable treatment method. In November 2019, Endocrine published the findings. Check out this article to see the side effects of NMN.Image courtesy: nmn.com

NMN’s safety as a dietary supplement has been proven in a number of FDA-approved clinical trials.

NMN Dosage for Specific Needs: 

  • General Health: clinical trial is being conducted at Brigham and Women’s Hospital in Boston to determine the supplement’s effect on the body and any potential negative effects.
  • NMN to Support Fertility: study demonstrated that NMN restored fertility in elderly mice, a result that no medicine or surgery has accomplished. This advantage was demonstrated at a low dose of 350 mg per day in a 50 kg person. More than 1,400 mg per day did not demonstrate benefit, suggesting an appropriate human dosage is between 350 mg to 1,500 mg per day.
  • NMN to Boost Metabolism: According to the results of scientific research with various NAD+ boosters, 1,000 mg of oral NMN supplement per day can enhance NAD+ metabolism in healthy middle-aged and older individuals.
  • NMN to Support Skin Health: New study indicates that NMN may help protect and heal sun-damaged skin. In 2 new investigations, it was demonstrated that NMN plays a critical function in preventing and minimizing skin damage caused by UV radiation by taking 250–300 mg per day.
  • NMN to Improve Muscular Function: University of Tokyo study found that taking 250 mg of NMN daily for 12 weeks improves muscular function in males over 65. NMN supplementation increased walking speed, capacity to stand from a chair, and grip strength. A study conducted by specialists at Washington University School of Medicine in St. Louis shown that oral 250 mg dosages of NMN daily for 10 weeks increases the insulin sensitivity and structure of older women’s muscles.These data indicate that lower-cost NMN dosages of 250 mg per day can be both safe and effective in enhancing muscle insulin sensitivity.
  • NMN to Uphold Cardiovascular Health: In the United States, researchers at Washington University School of Medicine are conducting a clinical trial to determine the effect of NMN on cardiovascular and metabolic health when given 250 mg daily.

The suggested dose for adults between the ages of 30 and 60, based on the results of effectiveness and safety studies in humans and animals, as well as calculations of optimal NMN doses, is 500 mg per day. People over the age of 65 can safely take 750 mg of NMN per day to get the most out of the supplement.

NMN’s safety and efficacy are also being investigated in other clinical trials registered with the World Health Organization (WHO).

Safe Maximum NMN Dosage To Take

There are no definitive studies demonstrating that NMN has adverse effects at regularly used levels (up to 1,000 mg per day), and the elevated NAM associated with such concentrations is unlikely to pose a substantial health concern. On the other hand, no research has demonstrated that doses more than 1,000 mg daily provide a substantial advantage over smaller doses.

It is prudent to avoid doses of more than 1,000 mg per day if using oral capsules, as these dosages result in significant increases in NAM and may create methylation problems for certain individuals.

What Time To Take NMN and Resveratrol to Optimize the Benefits?

The time you eat, what you intake, sleep, and exercise all affect your body, your age, and your life. It was discovered that a young individual, for example, should take NMN six hours after waking up to maximize effectiveness. On the other hand, younger persons should take Resveratrol at night, while older adults should take it during the day.

How Much NMN and Resveratrol Would an Anti-aging Harvard Professor Research Scientist Take?

Celebrated researcher on anti-aging, professor David Sinclair of Harvard University has shared that the use of NMN to maintain health and to prevent aging. Dr. Sinclair has said in a recent interview that he himself takes 1,000 mg of NMN daily in addition to 1,000 mg of resveratrol without seeing any disadvantageous effects for over a decade.

Resveratrol requires the fat source to ingest. Dr. Sinclair dissolves resveratrol in Greek yogurt or in olive oil (which contains oleic acid that also activates sirtuins) with balsamic vinegar and a basic leave to ingest resveratrol.

When being inquired about nicotinamide riboside (NR), Dr. Sinclair expressed that NR requires phosphate to work while NMN has everything it needs to be converted into NAD+. If to supplement with NR, the body would need to draw the resources it needs from other sources in the body such as phosphate in order to convert to Nad+. This can create a risk of deficiency or a need to supplement phosphate when taking NR for example.

Dr. Sinclair takes the NMN in the morning as NAD controls the circadian clock. Taking NAD at night can disrupt the circadian clock.

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