When and how should you take NMN?

NMN or nicotinamide mononucleotide is a dietary supplement which gained a lot of popularity in the field of longevity. It is a natural molecule that our bodies produce in small amounts in order to make NAD+, an energy molecule. You can read more about the benefits of NMN here.

With so many formulations and NMN products available on the market, it can be hard to understand how to consume it. This is especially important if you are fasting or taking a combination of different supplements.

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Keep reading and find out if you can take NMN on an empty stomach, and at which time of the day.

Best time to take NMN

Some research suggests that it´s best to take the daily dose of NMN in the morning on an empty stomach (1). However, other research claims the time is not that important, and that it´s also okay to take smaller doses of NMN divided throughout the day (2).

You can take your NMN supplement with water. If you´re fasting, you can wait until you break your fast to take it. Even though it´s not known yet, it´s probably best not to take your supplement with any other drinks than water, such as coffee or soda. Some chemical components of these drinks might counter-react with NMN and decrease its bioavailability. If you´re taking sublingual NMN supplements, don´t take them with water, and let them dissolve under your tongue.

Importantly, if you´re taking any medicine, talk to your doctor before taking NMN supplements. Drugs that are prescribed to lower blood fat concentrations might interact with NMN.

Optimal dosage of NMN

There is no known optimal dosage of NMN, and the amount could be different depending on why you take it, how old you are, and how much you weigh.

However, multiple studies have shown that already 250 mg of NMN per day can be effective for increasing energy levels. This amount can be safely increased to 1200 mg per day. Read more about optimal dosages of NMN here.

Literature:

1. Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021 Jul 8;18(1):54. doi: 10.1186/s12970-021-00442-4.
2. Yoshino J, Baur JA, Imai SI. NAD+ Intermediates: The Biology and Therapeutic Potential of NMN and NR. Cell Metab. 2018 Mar 6;27(3):513-528. doi: 10.1016/j.cmet.2017.11.002.