Key Takeaways
- According to recent clinical trials and longevity experts like Dr. David Sinclair, NMN doses around 900-1,000mg per day are proving most effective for boosting NAD levels, improving physical performance, and enhancing overall health.
- NMN is more effective than taking NAD directly because NAD can’t cross the cell membrane. That’s not an issue for NMN thanks to specialized receptors on the cell membrane, and it converts into NAD once inside.
- Clinical research confirms NMN’s safety even at doses up to 2,000 mg per day.
- Expert-backed dosing matters—Wonderfeel’s formulation and daily dose are grounded in the latest human studies.
You’ve made the decision to take NMN to raise your NAD levels—good call! Step two is zeroing in on the best NMN dosage. NMN (nicotinamide mononucleotide) is much more recent science than NR (nicotinamide ribosome) the other NAD precursor, which means there aren’t a lot of specifics out there right now. That’s when you look to the experts in the field, which is exactly what we did when we determined the most appropriate—and most beneficial—dose of Wonderfeel. If you’re researching how much NMN to take daily to raise NAD levels, read on.
Expert insights: David Sinclair’s recommended NMN dosage
The variation in dosing recommendations for NMN may seem like this is all a wild guessing game, but we’re happy to reassure you that it’s not—at least not here at Wonderfeel. Still, it’s true that dosing recommendations for NMN can vary pretty significantly, depending on who you ask and where you look. Some of the human studies to date have looked at the efficacy of low doses (think 250 mg), but there’s a growing interest in doses of 500 mg and up. It’s a sign of the times—until recently, NMN was prohibitively expensive to produce, and low dosing recommendations were necessary for a cost-effective product.
These days, experts in the field are increasingly recommending a higher dose for the real pay-off. One of the most well-known longevity researchers in the field, Harvard’s David Sinclair, has been clear about his daily supplement regimen, which includes a full 1,000 mg of NMN.
When we formulated Wonderfeel NMN, we carefully reviewed the available and evolving research on NMN supplementation across different dosages. We turned to our resident expert, Dr. Andrew Salzman, whose decades of work in NAD precursors and cellular science guided and informed our approach. We’ve continued to monitor the clinical data closely, including the preliminary findings from the largest human trial to date. So far, it seems that we are right on target.
The science behind NMN dosage and NAD levels
The latest supports our experts’ stance that stronger doses are key to reaping the benefits of NMN. One of the most recent clinical trials, published on December 8th 2022, is also the most comprehensive to date. The study included 80 subjects between the ages of 40 and 65, who were divided into four NMN dosing groups—placebo, 300 mg, 600 mg, and 900 mg. At the beginning and end of the 60-day study, researchers measured three specific markers:
- NAD levels in the blood
- Performance in a six-minute walking endurance test
- SF-36 questionnaire, which is an internationally recognized scoring system of measurement for a person’s overall health
The three NMN groups performed substantially—dare we say dramatically—better in all categories compared to the placebo group, with the 900-mg group performing the best. In the walking test, for example, the placebo group improved by 2%, the 300-mg group performed 24% better, and the 600 and 900-mg groups saw a 50% improvement. It’s further evidence of what longevity experts have suspected all along—higher doses work better:
- Another recent trial investigated the effects of NMN and exercise on amateur runners. The six-week trial of 48 runners were divided into three dosage groups—300 mg, 600 mg, and 1,200 mg per day, plus a control group. The biggest impact for improved aerobic capacity proved to be the medium and high dosage groups, which averages out to 900 mg per day, which both outperformed the 300 mg group.
- A small human clinical study conducted in Japan tested NMN up to 500 mg with an eye toward safety, with zero impact on physiological measurements (think heart rate and blood pressure).
Our NMN dosing recommendation comparing NMN and NAD intake: which and how much to take?
Taking NAD as a supplement is not effective because NAD does not enter the cells. Here’s why: NAD is so precious for the cell and mitochondria that the cellular membrane does not let NAD to escape, keeping all the NAD inside the cell. Naturally, the same cell membrane that does not let NAD out also does not let NAD in. This is where NMN comes into play. Scientists in 2018 discovered that the cell has developed a special receiver outside the cell that binds to NMN and brings it inside where the cell turns NMN to NAD. In order to boost your NAD levels you need to take the precursor as a supplement.
How much NMN should I take daily? Recommendations by age
A recent human clinical trial conducted by David Sinclair gave patients 2000 mg NMN per day and they observed that there were no serious side effects. While the studies continue and 2000 mg NMN per day seems to be safe, there are no age-dependent clinical studies investigating the ideal dose. Thus, for determining the best NMN dosage per day, we rely on Wonderfeel’s Dr Salzman’s deep expertise.
Our NMN dosing recommendation is specific to Wonderfeel Youngr™, a patented formula that combines NMN with resveratrol, hydroxytyrosol, and ergothioneine, rated the best NAD supplement in the market today. We paired our NMN with these powerful antioxidants in particular because they enhance effects by activating sirtuins for increased NAD. What’s more, the ability of NMN and NAD to be effective on a cellular level hinges on low oxidative stress. And good news—bundling these antioxidants with our NMN means an effective shield to the cells so the NMN can get to work.
A daily serving size of Wonderfeel Youngr™ NMN is two capsules, taken in the morning. A single capsule contains 450 mg NMN, 50 mg resveratrol, 10 mg hydroxytyrosol, and 2 mg of ergothioneine, so our recommendation nets you 900 mg of NMN per day. However, for those who are under 40 years of age, science is not conclusive, and Dr Salzman notes that it is reasonable if they choose to take only half a dose a day.
Bottom line – it’s a safe, effective amount based on the most current research and the clinical experience of the Wonderfeel experts. If you’re exploring NMN in an effort to raise your NAD levels, dosing is an important consideration, and we applaud your conscientiousness. We make it easy—your path to wellness begins with two Wonderfeel Youngr™ NMN capsules a day.
Frequently Asked Questions
How should I take NMN for best results?
Ideally, NMN should be taken consistently over the long term, several months or longer. Most benefits, like increased energy, improved metabolic health, and cognitive support, build gradually with daily use. As with any supplement, consistency and an appropriate dose (around 900 mg per day) are key to sustained results.
How to take NMN—morning or evening?
It’s best to take NMN in the morning. That’s when it best aligns with your body’s natural circadian rhythm and NAD production cycle. Morning dosing may also help support daytime energy, focus, and metabolism. Still, many people find afternoon dosing works just fine, and splitting the daily dose into morning and afternoon also seems to be effective.
Should I take NMN with or without food?
This really comes down to personal preference and figuring out what works for you. Longevity experts like Dr. Andrew Salzman recommend taking NMN first thing in the morning, but you can do so with or without food as it suits you.
How much NMN should I take daily?
Clinical studies suggest that 900 mg of NMN per day is an effective dose for boosting NAD levels and supporting overall health. This amount has shown the most significant improvements in energy, endurance, and well-being compared to lower doses like 300 or 600 mg. Higher doses up to 2,000 mg have also been shown to be safe in trials.
What’s the recommended NMN dosage for beginners?
The recommended NMN dosage for beginners is the optimal dose of 900 to 1,000mg—that’s where benefits are truly noticeable. Remember to choose a high-quality supplement and consult your healthcare provider if you have any medical conditions.
