If you've decided to try NMN, the next question is the obvious one: how much should I actually take?
The internet's answers range from 250 mg to 2,000 mg per day, which is not helpful when you're standing in front of a website choosing a bottle. This guide gives you the practical answer, based on what the published human trials have actually tested.
The short answer
Most people should start in the 250–500 mg per day range. That's the dose range used in the strongest human clinical trials on NMN. Take it once daily, with or without food, ideally in the morning.
Higher doses (up to ~1,000 mg per day) are safe in short-term trials but have not been shown to produce proportionally better outcomes. Lower doses (under 150 mg per day) have not consistently shown measurable effects.
What the human trials actually used
Yoshino et al, 2021, Science. 250 mg/day for 10 weeks. Produced a ~25% improvement in muscle insulin sensitivity.
Igarashi et al, 2022, npj Aging. 250 mg/day for 12 weeks. Produced improvements in walking speed and grip strength.
Liao et al, 2023, Journal of the International Society of Sports Nutrition. 300 mg/day for 6 weeks. Produced improvements in aerobic capacity.
Various safety studies, 2019–2024. Doses up to 1,250 mg/day tested for short periods. NMN was well-tolerated at every tested dose.
How to choose your starting dose
New to NMN: Start at 250 mg/day for 8 weeks before evaluating.
Experienced NMN user (six months or more): Step up to 500 mg/day.
Athlete or active over-50: 500–600 mg/day, within the range that's been studied safely.
Over 70: 500 mg/day, and talk to a GP.
Under 35 and healthy: The case for NMN supplementation is weaker. Sleep, exercise, and good food do more for NAD+ at your age.
How to take NMN — timing, food, and consistency
Time of day: Most users take NMN in the morning. There's an argument for morning timing based on circadian biology but the evidence is suggestive rather than definitive.
With or without food: Either way is fine. Liposomal NMN is slightly better absorbed with a small amount of dietary fat.
Consistency matters more than perfection: Whatever you decide, take it every day. The trials measured outcomes at 6–12 weeks of consistent daily use.
When to consider stopping or changing
If 8 weeks at 250 mg has produced no perceptible change: Step up to 500 mg/day, try a liposomal formulation, or stop.
If you're getting GI side effects: Drop to half-dose for a week. If symptoms persist, stop and consider NR or a sublingual form.
If you're starting a new medication: Consult your GP before continuing any supplement.
If you're picking your first NMN bottle: Ivvion NMN Essential — clinical-trial-dose Uthever® NMN. Ivvion NMN Elite — higher-dose Uthever® NMN with LipoAvail™ liposomal delivery. Both backed by a 30-day money-back guarantee. £10 off your first bottle with code WELCOME10.
Food supplement. Not a medicine. Does not diagnose, treat, cure or prevent any disease. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition. Last updated: 21 May 2026.