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 year, there is a lot of information out there as to what's the best way to supplement with NMN.


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. Unfortunately, it's all downhill from there.


It doesn't have to be tough. If you are living a healthy lifestyle, including regular exercise and a proper sleeping schedule, you might keep on feeling energetic until later. 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? Anecdotal evidence (along with studies in mice) suggest that supplementation with NMN might just be the boost you need to stop being a couch potato at every available chance. 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) genes. For more info on what NMN is and how it works, head over to our science page.


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 genes, 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.


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

A: No. Take your NMN in the morning to sync your NMN consumption with your Circadian rhythms.


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.


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 genes.


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. Interested in learning more about this anti-aging combo? Read the full blog post HERE.


  • 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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