NMN (nicotinamide mononucleotide) has gained widespread attention for its potential to support healthy ageing by boosting NAD+ levels, a molecule crucial for energy production and cellular repair.
But how much NMN should you take? This question depends on age, weight, and overall health. In this blog, we'll help you navigate the optimal NMN dosage for your needs, ensuring you get the most out of this powerful supplement.
General NMN Dosage Recommendations
When it comes to NMN, dosage is not one-size-fits-all. The most commonly recommended daily intake ranges between 250-500 mg, which is supported by several human studies [R, R]. However, some individuals—under medical supervision—may take higher doses of up to 1 or even 2 grams per day for enhanced effects [R].
For reference, prominent longevity researchers like Dr. David Sinclair and Dr. Andrew Huberman report taking 1 gram and 2 grams of NMN daily. While these higher doses may offer benefits, they may not be necessary—or safe—for everyone without proper guidance.
What You Can Do: Start with a lower dose, such as 250 mg, and gradually increase it to 500 mg or higher if needed, depending on how your body responds. Always consult a healthcare provider before starting a new supplement regimen, particularly at higher doses.
NMN Dosage by Age
Age plays a significant role in determining how much NMN you may need. NAD+ levels naturally decline with age, meaning older adults might require higher doses to achieve the same effects as younger individuals [R].
What You Can Do: If you're unsure where to start, begin with a smaller dose, like 250 mg and gradually work your way up based on how you feel and any guidance from your healthcare provider.
NMN Dosage by Weight
Your weight is another factor to consider when determining the right NMN dosage. Heavier individuals may need a slightly higher dose to achieve optimal results. A general rule of thumb is to aim for around 6-10 mg of NMN per kilogram of body weight. For instance [R]:
What You Can Do: Use your weight as a guide to fine-tune your NMN dosage. Always start at the lower end of the spectrum, especially if you're new to NMN supplementation.
What NMN Doses Have Been Used in Human Studies?
Several human studies have evaluated the effects of NMN at different dosages. Here’s a breakdown of some key studies and their findings:
What You Can Do: These studies suggest that even smaller doses, such as 250-500 mg, can have significant health benefits. Higher doses, like 1 gram, may offer added benefits for older adults or those with more active lifestyles, but always consult with a professional before taking higher doses.
How to Measure Your NMN Dosage
When taking AgeMate's NMN in powder form, it’s essential to get the dosage right. If you’re using a scoop, a standard scoop contains exactly 500 mg of NMN. For those who need 1 gram, simply take two scoops.
No scoop? No problem: If you lose your scoop, a flat teaspoon (not heaped) equals approximately 500 mg of NMN. However, for precision, it’s always best to weigh the powder using a kitchen scale.
How Much NMN Do You Need for It to Be Effective?
Rodent studies have used much higher dosages of NMN (around 300 mg/kg of body weight), but these results aren’t directly applicable to humans due to differences in metabolism. For humans, studies suggest that effective dosages start at around 250 mg per day, with higher doses offering potential benefits for older adults or those with a higher body mass [R, R].
What You Can Do: If you're just starting with NMN, consider beginning with a lower dose of 250-500 mg daily. You can then gradually increase your intake based on your age, weight, and health goals.
In Summary
Finding the right NMN dosage is crucial to experiencing the full benefits of this powerful supplement. By considering factors like age, weight, and overall health, you can personalise your intake for optimal results.
Ready to take the next step in supporting healthy ageing? Consider incorporating The Longevity Blend, formulated with NMN and other science-backed ingredients, into your daily routine. It’s a simple yet effective way to maintain your energy and vitality as you age gracefully.
