Nicotinamide Mononucleotide (NMN) is a supplement that may help boost your levels of nicotinamide adenine dinucleotide (NAD+), a molecule that is essential for your health and longevity. NAD+ is involved in many cellular processes, such as energy production, DNA repair, gene expression, and stress response. However, NAD+ levels decline with age and under certain conditions, such as stress, inflammation, and disease. This may contribute to various signs of aging and age-related diseases. Therefore, some people take NMN supplements to replenish their NAD+ levels and improve their health and lifespan. But when should you take NMN supplements? And how much should you take?
There is no definitive answer to these questions, as the optimal dose and timing of NMN supplements may vary depending on your age, health status, goals, and response to the supplement. However, based on the available research and recommendations from experts and manufacturers, here are some general guidelines on how to take NMN supplements:
Choose the right form of NMN supplement. NMN supplements are available in different forms, such as pills, powders, and sublingual (under the tongue) powders. Each form may have different advantages and disadvantages in terms of absorption, stability, convenience, and cost. For example, pills may be more stable and convenient than powders, but powders may be more bioavailable and flexible than pills. Sublingual powders may bypass the digestive system and enter the bloodstream directly, but they may also have lower stability and higher cost than other forms. You should choose the form that suits your preferences and needs.
Take NMN supplements in the morning on an empty stomach. Most experts and manufacturers suggest taking NMN supplements in the morning before breakfast or any other food. This is because food may interfere with the absorption of NMN in the gut or increase the activity of an enzyme called CD38 that breaks down NMN outside the cell. Taking NMN supplements on an empty stomach may also help avoid any potential side effects such as nausea or stomach upset that some people may experience when taking NMN supplements with food.
Take the entire dose at once or split it into two doses. Some experts and manufacturers suggest taking the entire dose of NMN supplement at once in the morning to maximize its effect on NAD+ levels throughout the day. Others suggest splitting the dose into two smaller doses: one in the morning and one in the early afternoon. This may help maintain stable NAD+ levels throughout the day and avoid any potential side effects such as insomnia or anxiety that some people may experience when taking high doses of NMN supplements at once.
Start with a low dose and gradually increase it if needed. The appropriate dose of NMN supplement for you may depend on your age, health status, goals, and response to the supplement. There is no established recommended daily intake (RDI) for NMN supplements, but most experts and manufacturers suggest starting with a low dose of 250 to 500 mg per day and gradually increasing it if needed. Some studies have used doses up to 1000 mg per day or more without serious adverse effects, but more research is needed to determine the optimal dose for different populations and conditions.
In conclusion, NMN supplements are a promising way to boost your NAD+ levels and improve your health and longevity. However, there is no one-size-fits-all answer to when and how much you should take them. You should consult your doctor before taking any supplement and follow the instructions on the label or from your health care provider. You should also monitor your response to the supplement and adjust your dose accordingly.