A direct NAD+ precursor. Oral dosing reliably raises circulating NAD+ in humans — that part is not in doubt. What has not followed is benefit: pooled randomised trials find most clinically relevant metabolic outcomes no different from placebo, and there is no evidence it slows ageing in people.
Read the list below as hypotheses, not benefits. This supplement is graded C: the effects described have not been demonstrated in reliable human trials.
Phosphorylated nicotinamide ribose converted intracellularly to NAD+ via NMNAT enzymes; supports CD38, SIRT1/3, and PARP-dependent pathways.
NMN is typically taken orally as sublingual powder or enteric capsule, morning, before training. Phosphorylated nicotinamide ribose converted intracellularly to NAD+ via NMNAT enzymes; supports CD38, SIRT1/3, and PARP-dependent pathways. Effective range is 125 mg – 1,000 mg, with 250–500 mg AM being the most-studied dose. It does not require food, and fasted dosing is often preferred for absorption or timing reasons.
Morning or pre-training dosing aligns NMN with circadian cortisol rise and training demand. This maximises subjective energy effects and avoids sleep interference.
Grade C — mechanistic hypothesis, in-vitro or animal data only. Human evidence is preliminary or anecdotal. Treat as experimental.
The primary references used to grade NMN are listed below. Cross-check against the current literature and expect the grade to move as new human trials publish.
Further reading: Research library → · Protocols →
Common questions about dose, benefits, side effects and longevity use of NMN.
250–500 mg AM is the most-studied dose, with a full effective range of 125 mg – 1,000 mg. Take it morning, before training.
Phosphorylated nicotinamide ribose converted intracellularly to NAD+ via NMNAT enzymes; supports CD38, SIRT1/3, and PARP-dependent pathways.
Subjective effects can appear in 1–3 weeks. Objective biomarker shifts typically require 8–12 weeks of consistent dosing, which is why baseline and 12-week labs are recommended.
Food is not required for NMN. Many users prefer fasted dosing to keep timing consistent, but taking it with a light snack is fine.
Mild nausea at high doses; Flushing (rare). Avoid in: Active malignancy (theoretical), Pregnancy (insufficient data).
Most users run NMN continuously and reassess every 12 weeks. A short wash-out can restore responsiveness if effects plateau. Long-term dosing should be paired with periodic bloods.
Commonly stacked with: TMG (trimethylglycine), Resveratrol, Pterostilbene. Introduce one compound at a time to preserve attribution of effect and side effect.
Look for third-party testing (NSF, Informed Sport, USP), a standardised active compound on the label, a clear country of origin, and dose-per-serving that matches the researched range.
| Attribute | NMNThis page | CoQ10 (Ubiquinol) | Urolithin A |
|---|---|---|---|
| Evidence | Grade C45/100 | Grade C52/100 | Grade B71/100 |
| Category | Mitochondrial | Mitochondrial | Mitochondrial |
| Best for | Raises circulating NAD+ reliably and dose-dependently | Reduced cardiovascular events and mortality in heart failure in the Q-SYMBIO randomised trial | Improved muscle endurance in middle-aged adults (RCT) |
| Typical dose | 250–500 mg AM | 100-200 mg daily | 500 mg AM |
| Timing | Morning, before training | With a fat-containing meal — absorption is poor without one | Morning, with or without food |
| Form | Sublingual powder or enteric capsule | Ubiquinol is the reduced form and absorbs better than ubiquinone, though it costs more and the difference matters most over 40 | Capsule (Mitopure / synthetic urolithin A is most-studied) |
| Action | Current page | View → | View → |