How and how much NMN should I take according to my age?

How and how much NMN should I take according to my age?

As NAD+ boosters and particularly NMN have gained a lot of popularity in the past years, there is a lot of information out there as to what's the best way to supplement with NMN. NAD+ is the master regulator of human health, and a molecule that sits at the Krebs cycle. Without NAD+, your mitochondria cannot produce ATP. This means that if your levels of NAD+ would drop to zero, you would be dead in 30 seconds! With NAD+ precursors such as NMN, we can restore our NAD+ levels in 2 weeks, resulting in increased energy, focus, less brain fog and better overall health. It's the fuel that your cells need after all! 

Let's break down what's the optimal way to take NMN according to your age.

The main reason your energy levels start decreasing is causally linked to your hormone production. In humans, the peak of hormonal production is at 25. And so is the peak of your NAD+ production. Unfortunately, it's all downhill from there. 

It doesn't have to be though. If you are living a healthy lifestyle, including regular exercise and a proper sleeping schedule, you might keep on feeling energetic until later in life. However, for most adults with an office job, the hormonal decline will start being felt at around 26-28. You'll realize, you can't party all night for 2 days in a row and still feel normal afterwards. Hangovers become more severe and it seems like you are naturally falling asleep earlier. While at the same time, you can't sleep as much anymore (that's your melatonin levels being decreased). Afternoon fatigue seems to be more frequent and you don't have as much energy for weekend adventures anymore. A good weekend now becomes one where you can just relax at home and binge-watch a Netflix show.

So what can be done to improve your energy levels? Multiple human clinical studies suggest that supplementation with NMN might just be the boost you need to rejuvenate your cells and not be limited by your own biology anymore. What is NMN (Nicotinamide Mononucleotide) you might ask? It's a form of Vitamin B3 that is utilised to synthesize more NAD+, another molecule crucial to kickstart your SIRTUIN (aka longevity) proteins. 

For people younger than 35, we suggest starting with 250mg of daily NMN supplementation every morning, preferably an hour before breakfast. NMN contributes to the maintenance of NAD+ levels in the body, a crucial coenzyme that is involved in myriad cellular processes. NAD+ is shown to regulate Circadian rhythms (it's the body's mechanism that regulates when you are awake and when it's time to go to sleep). For this reason, we always recommend taking NMN in the morning. This serves as a wake-up call for your body! NAD+ helps boost the activity of your SIRTUIN proteins, as it serves as a substrate for them. Another factor that can help boost these essential, anti-aging genes is oleic acid (aka the active ingredient in extra virgin olive oil). Thus, you might want to also take a tablespoon of good quality, extra virgin olive oil with your NMN. After a week or two, you might consider trying out doubling your dose to 500mg a day and see how you feel. For those over the age of 35, you might want to start with 500mg, and then raise your dose to 1g.


Common questions from our customers


Q: Why should I take NMN before breakfast?

A: It increases absorption, but if you have a sensitive stomach (or a history of stomach ulcers), don't sweat it. You can just take it with your breakfast.


Q: Should I take one capsule in the morning and one in the afternoon?

A: No. Take your NMN in the morning to syncronise your NMN consumption with your Circadian rhythms. NMN boosts NAD+ in the blood within 15-60 minutes. That spike serves as a signal for your body that the day has started. 15 hours later, your melatonin starts being produced. This improves the sleep wake cycle and your sleep quality.


Q: How much NMN should I take?

A: If you're younger than 35, you can start with 250mg/day and after 1-2 weeks increase to 500mg to see what feels better.

If you're older than 35, start with 500mg/day, then increase to 1g to see what feels better.


Q: Should I break down the capsule for better absorption?

A: Dr David Sinclair and our founder Dr Elena Seranova don't bother and just take the capsule. There are actually no studies showing that sublingual powder or powder intake results in better absorption than the capsule. So it all comes down to your individual preference. Some people add NMN to their morning smoothie or their pre-workout shake, others just prefer the pills. the 99% pure NMN by NMN Bio comes in both powder and pills form.


Q: What can amplify the effect of NMN supplementation?

A: Along with your NMN, take one tablespoon of extra virgin olive oil in the morning. Oleic acid, one of the ingredients in olive oil, is also shown to activate the SIRTUINS, the so-called longevity proteins. Research shows that oleic acid is a much more potent co-factor for NMN when looking at the anti-aging purposes than resveratrol. 

Q: Does NMN break a fast?

A: No. Nothing under 50 calories will break a fast. Therefore, you can take your NMN in the morning, even if you are fasting and would like to stay in ketosis. What about your tablespoon of olive oil you might ask. A tablespoon of olive oil contains around 110 calories. Therefore, in order to not break your fast, it's recommended to either take the olive oil later, with your breakfast, or take half a teaspoon of olive oil instead. 

Q: Why do you recommend supplementing with TMG along with NMN?

NMN has been proven to provide antiaging benefits by enhancing the function of our sirtuins and PARPS. From DNA repair to inflammation control these essential elements love NMN. We have also looked at the importance of methylation in DNA expression and bodily functions. TMG has been approved by the FDA to lower homocysteine in our blood plasma which can help fight off cardiovascular issues. TMG has also been shown to support our bodies’ methyl pool by donating methyl groups to it. NMN & TMG work well together because NMN-induced NAD+ production requires the use of the methylation process, a process that TMG can support. NMN and TMG together offer one of the best ways to activate and maintain the healthy function of our anti-aging processes

Q: Do you 3rd party test your NMN at every batch? 

A: Our founder, Dr Elena Seranova was suffering from fatigue and burnout herself, until she tried NMN. But back in 2019, it was difficult to find a reliable provider of pure, 3rd party tested NMN. That was the reason why she founded NMN Bio in 2020. To be able to offer herself, her family and consumers with the highest NMN product on the market. We 3rd party test our NMN at each batch. Not only that, but we conduct the most extensive testing in the UK. We test for purity, microorganisms, mould, class I heavy metals, and pH. Pure NMN has a narrow pH range, so this basically serves as a secondary purity test, confirming the quality of the product. In addition, our NMN is what we call the 2nd generation NMN, that is thermostable, and doesn't degrade in transfer. 


  • Lindy

    Can pure c8 mct oil be substituted for olive oil ?
    If you are doing autophagy fast does NMN interfere with
    that process ? Thank you.

  • Carl Keehn

    Does NMN break a fast?

    Thank you

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