Best way to take NMN: Dosage & schedule

As NAD+ levels naturally decline with age, supplementing with NMN can help maintain energy production and support cellular repair. NMN is widely recognized for its role in promoting healthy aging and longevity, making NMN powder a popular choice. But what is the optimal NMN dosage per day, and should you take it with or without food? In this article, we cover the best way to take NMN, including tips on how to use NMN powder, whether to take it under the tongue, and the recommended dosage by age for your routine.

NMN Dosage: How much NMN should I take daily?

A common question is why we recommend 250 mg per day on our bottles, while scientists like David Sinclair take up to 1 gram daily. The answer lies in balancing safety, accessibility, and effectiveness. Even smaller amounts, like 250 mg, can significantly improve NAD+ levels and support energy production and cellular repair.

Higher amounts depend on factors like age, lifestyle, and health goals. The optimal NMN dosage and the best way to take NMN depend on your routine. Whether you take NMN with or without food, sublingually (under the tongue), or in powdered form, it’s about finding what works for you.

The table offers a general guideline, considering weight and the natural decline in NAD+ levels with age. Older adults may need higher doses, while younger individuals or those with lower body weight often require less.

This is a rough overview, as factors like metabolism and health also influence dosage.

NMN and Resveratrol dosage

Determining the appropriate dosage for NMN and resveratrol can enhance their combined benefits. Dr. David Sinclair likens them to fuel and an engine—resveratrol activates longevity pathways, while NMN provides the NAD+ needed to drive these processes. Dosage recommendations may vary depending on age and health goals, but timing also plays an important role in maximizing their effects.

Research suggests aligning supplementation with your circadian rhythm for better outcomes. For more insights into dosage and timing, read our full article here.

How to take NMN powder

Our 99% pure Purovitalis NMN powder, sourced from the EU, is a simple and effective way to support NAD+ levels for healthy aging. Discover our NMN powder here.

For the best way to take NMN, place the powder under your tongue, hold it for 30 seconds, and then swallow. This sublingual method improves a fast absorption. It’s best to take NMN in the morning to enhance the body’s circadian rhythm and benefit from the energy it provides. Additionally, it can also be swallowed directly together with some light yogurt to improve the absorption.

NMN Powder: Sublingual vs Oral?

NMN powder can be taken both sublingually and orally. The primary difference lies in absorption:

Sublingual use:

• Absorbs directly into the bloodstream through mucous membranes.
• Bypasses the digestive system, leading to faster absorption.
• May offer higher bioavailability and quicker results.

Oral use:

• Passes through the digestive system before being absorbed.
• Effective, but some NMN may be broken down during digestion.
• Easier for those who prefer mixing NMN powder with food or drinks.

Both methods are viable, most important to choose the method that best fits your preferences and routine.

Best time to take NMN powder

The best time to take NMN powder is in the morning, as this supports natural NAD+ production and energy levels throughout the day. Taking it early enhances its effects on cellular repair and metabolism.

NMN powder vs NMN capsules?

Recent research highlights that oral intake of NMN, whether in pill or powder form, is highly effective due to the discovery of the Slc12a8 transporter in the small intestine. This protein facilitates NMN absorption directly into the bloodstream, making oral administration a reliable method for boosting NAD+ levels.

Capsules provide added protection by shielding NMN from gastric acid, allowing for gradual and efficient release into the bloodstream.

While sublingual administration (under the tongue) was previously believed to be superior, recent findings challenge this view. Studies now confirm that oral NMN intake is equally effective, offering a convenient and scientifically backed alternative to elevate NAD+ levels.

For detailed insights, read the full study published in Nature Metabolism.

How to take NMN capsules?

If you prefer an alternative to NMN powder, capsules offer a simple and efficient way to maintain NAD+ levels. Purovitalis liposomal capsules are specifically designed to enhance bioavailability, ensuring your body absorbs NMN efficiently for optimal results. The recommended NMN dosage per day is simple to follow with capsules, making them ideal for consistent use. Find more about NMN capsules here.

Best time to take NMN Capsules

The best time to take NMN capsules is in the morning with breakfast, aligning with the body’s circadian rhythm to support NAD+ production and sustained energy. Like NMN powder, capsules are most effective when taken consistently. They’re often more convenient for busy routines, eliminating the need for measuring.

Taking NMN with or without food?

NMN can be taken with or without food, but adding a source of healthy fats may improve absorption. This applies to both NMN powder and capsules, helping you get the most from your supplement. For the best results, take NMN at the same time each day, whether on an empty stomach or with food.

Related: Foods that contains NAD+ and NMN natural sources: The 2024 list

How long does it take for NMN to work?

NMN begins to work shortly after it is absorbed, typically within 30 minutes to an hour. Many users report noticeable improvements in energy and focus within a few days of consistent use. However, the long-term benefits, such as supporting NAD+ levels for cellular repair and healthy aging, may take weeks to months to become apparent. Results can vary depending on factors like dosage, age, and individual health.

Potential benefits of NMN supplementation

NMN supplements are gaining attention for their potential role in supporting energy metabolism, brain function, and overall health. Based on an in-vivo animal test, scientists found NMN boosts the production of NAD+, an essential element of healthy aging. Studies suggest that NMN may help improve metabolic efficiency, promote cognitive health, and support physical endurance. It may also benefit skin elasticity, insulin sensitivity, and age-related weight management. For a detailed overview of these benefits, read our full article here.

Additionally, recent research from 2024 highlights NMN’s potential to support fertility, particularly in addressing age-related fertility challenges. For more details, read our blog on this study: NMN: A potential supplement for age-related fertility.

Conclusion

NMN supplements, whether in powder or capsule form, provide a reliable and science-backed way to boost NAD+ levels, supporting energy, healthy aging, and cellular repair. From selecting the best form to determining the optimal dosage, NMN can easily become part of your routine. With growing research highlighting its benefits, NMN is a valuable tool for enhancing health and longevity. Explore how NMN can support your well-being today.

Reference:

1. Grozio, A., Mills, K. F., Yoshino, J., Bruzzone, S., Sociali, G., Tokizane, K., Lei, H. C., Cunningham, R., Sasaki, Y., Migaud, M. E., & Imai, S. I. (2019). Slc12a8 is a nicotinamide mononucleotide transporter. Nature Metabolism, 1(1), 47–57. https://doi.org/10.1038/s42255-018-0009-4