NMN (nicotinamide mononucleotide) has been making waves in the longevity space, and for good reason. By boosting NAD⁺, the molecule your cells need for energy, repair, and overall vitality, NMN helps support healthy ageing at a cellular level. But like any supplement, how you take it matters just as much as taking it at all. Here’s a practical guide on timing, dosage, and stacking NMN with other key supplements.
Timing: When to Take NMN for Maximum Effect
NMN works by increasing NAD⁺ levels in your cells, which fuels mitochondria. These tiny powerhouses are what helps to keep your body energised.
To make the most of it:
- Morning is best: NMN can slightly boost energy, so taking it in the morning or early afternoon aligns with your body’s natural circadian rhythm.
- On an empty stomach: Absorption may be better on an empty stomach, though some people tolerate it with a light meal.
- Consistency matters: Daily dosing is more effective than occasional supplementation. Your cells thrive on routine.
Dosage: How Much NMN Should You Take?
There’s no one-size-fits-all, but here’s the general guidance based on current research:
- 250–500 mg/day: Typical range for general health and longevity support.
- 500–1000 mg/day: Sometimes used by biohackers or people looking for stronger NAD⁺ support, but always consult a healthcare professional if you plan to go higher.
Tip: Start on the lower end to see how your body responds, then adjust if necessary.
Stacking: Combining NMN with Other Supplements
NMN works even better when paired with the right compounds. Here’s a simple longevity stack:
- Resveratrol – Activates SIRT1, the same longevity pathway NAD⁺ fuels.
- TMG (Trimethylglycine) – Helps your body maintain methylation balance when boosting NAD⁺.
- Creatine – Supports cellular energy and can complement NMN’s mitochondrial benefits.
- Grapeseed Extract – Antioxidant support to protect cells from oxidative stress.
Stacking Tip: Take NMN first thing in the morning, then other supportive supplements as needed throughout the day. Keep the routine simple and consistent for maximum effect.
Other Practical Tips
- Lifestyle matters: NMN is not a magic bullet. Supporting mitochondrial health through sleep, movement, and balanced nutrition amplifies results.
- Quality counts: Choose NMN from reputable brands with third-party testing. Purity matters.
- Track your results: Energy, mood, recovery, and mental clarity are subtle signs your cells are getting a boost.
Bottom Line
NMN can be a powerful tool for healthy ageing, but the difference is in the details. Take it in the morning, stick to a consistent dosage, and stack it wisely with complementary supplements. With the right approach, NMN can help you feel more energetic, resilient, and ready to age well on your own terms.