How much NMN (nicotinamide riboside) should people take?

  • This article is copyright © Nils Osmar 2019.
  • It’s intended solely for informational purposes, and is not meant as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional. 
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There are several supplements which have been shown to increase NAD+ levels in the human body, restoring them to a more youthful level.

The two most popular are NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside). 

Dr. David Sinclair, a leading NAD+ researcher at Harvard Medical School, has said many times that he takes 1 gram of NMN per day, along with 1/2 gram of resveratrol, with a full spoons full of yogurt. He also takes some TMG (trimethylglycine) to help restore the methyl groups that are used up when metabolize NMN. (He takes this “cocktail” in the morning with a couple of bites of yogurt, then takes Metformin for its anti-aging effects at night.)

He has not gone on record as recommending any particular doses of these supplements for others. But he has said that he thinks the 250 mg a day of NMN which many people are taking is probably too little to have much of an effect on the aging process in humans.

So how much should those taking NMN in the hopes of reversing aging, be taking? Some recent studies have suggested that the answer is 8 mg/kg of body weight per day. If you’d like to take this amount,  just find your weight in kg, and multiply by 8.

In my own case, I weigh 180 pounds (81 kg). So if this study is borne out, I would need (8 x 81=) 648 mg of NMN per day. But if you weigh less, you would likely need less.

A friend of mine who takes NMN weighs 120 pounds. If this study’s conclusions are accurate, 500 mg/day would be enough for her.

Taking this much can be pricey. NMN tends to run around 70 cents per mg. So it’s costing me about $5 to take this much NMN every day (plus the cost of the resveratrol and TMG I’m taking along with it). Still, it’s far less than taking an entire gram every day. And what’s another few years of life and health worth, if it works in the ways many of us are hoping?


TABLETS OR CAPSULES?

Some people are convinced that sublingual NMN tablets which dissolve under the tongue are superior to the oral kind that you swallow in a capsule. I respect their opinion and wish them well in taking it, but the studies I’ve read suggest that the non-sublingual kind if more likely to be absorbed and utilized by the body. Time will tell who is right.


WHICH BRANDS ARE BEST?

Opinions vary. What’s ideal for one person, may not be for another. It is important however to be aware that some companies have been taught lying (passing off ordinary niacinamide as NMN). So don’t assume that what’s on the label is accurate.

Personally I’ve been happy with the NMN capsules from Double Wood, and also with the capsules from MAAC10. It’s hard to quantify the results, but I do feel that I’m having good results from them. If you order NMN online, remember that you can often find it less expensively on their websites, than on Amazon.