What is the daily recommended dose of Nicotinamide Mononucleotide (NMN)?

Daily Recommended NMN Dosage

There is no established daily recommended dose for NMN supplementation, as it is not recognized as an essential nutrient by major nutrition authorities; however, clinical trials have demonstrated safety at doses ranging from 250-1250 mg/day, with 250-300 mg/day showing efficacy for increasing blood NAD+ levels in healthy adults. 1, 2, 3

Understanding NMN vs. Established Niacin Recommendations

The confusion around NMN dosing stems from its relationship to niacin (vitamin B3), which does have established recommendations:

• Standard niacin recommendations for adults are 14-16 mg/day for general health, with pregnant women requiring 18 mg/day 4
• NMN is not niacin - it is a direct NAD+ precursor that bypasses traditional niacin metabolism pathways 4, 5
• No regulatory body (FDA, EFSA, or professional nutrition societies) has established Recommended Dietary Allowances (RDA) or Adequate Intake (AI) levels for NMN specifically 6

Evidence-Based Dosing from Clinical Trials

Effective and Safe Doses

For healthy adults seeking to increase NAD+ levels, 250-300 mg/day represents the most evidence-supported starting dose:

• 250 mg/day for 12 weeks significantly increased blood NAD+ levels with no adverse effects in healthy adults 1
• 250 mg/day for 6-12 weeks in older men (aged 65+) elevated NAD+ and showed nominal improvements in muscle function and gait speed 2
• 300-900 mg/day for 60 days demonstrated dose-dependent NAD+ increases, though with high individual variability (29-113% coefficient of variation) 7

Upper Safety Limits

Doses up to 1250 mg/day have been tested for safety:

• 1250 mg once daily for 4 weeks showed no adverse effects or abnormal laboratory values in healthy adults aged 20-65 years 3
• This represents the highest single-dose safety data currently available in humans 3

Practical Dosing Algorithm

Start with 250 mg/day and consider the following approach:

1. Initial dose: 250 mg/day for most healthy adults seeking NAD+ support 1, 2

2. Dose escalation considerations:

   • If monitoring NAD+ levels, target increases of 13.5-15.7 nmol/L are associated with functional improvements 7
   • Due to high individual variability in NAD+ response, some individuals may require 600-900 mg/day to achieve meaningful NAD+ elevation 7
   • Maximum studied safe dose is 1250 mg/day 3

3. Duration: Clinical trials have demonstrated safety for 12 weeks of continuous use 1, 2

Important Safety Considerations

NMN has a favorable safety profile distinct from other niacin forms:

• No flushing: Unlike nicotinic acid, NMN does not cause the characteristic flushing reaction seen with niacin supplementation 5, 8
• Gastrointestinal effects: Potential side effects are limited to mild GI symptoms (nausea, vomiting, diarrhea) 5
• Upper limit context: The nicotinamide upper limit of 900 mg/day for adults does not directly apply to NMN, as they are metabolically distinct compounds 6, 5

Critical Caveats

Several important limitations exist:

• Insufficient data for special populations: Safety in pregnancy, lactation, and those with liver/kidney disease has not been established 5
• No long-term data: Studies beyond 12 weeks are lacking 1, 2, 9
• Individual variability: NAD+ response to identical NMN doses varies dramatically between individuals (up to 113% variation), suggesting personalized dosing may be necessary 7
• Not a substitute for niacin: NMN should not replace dietary niacin intake, which remains essential at 14-16 mg/day 4

Monitoring Recommendations

If using NMN supplementation, consider:

• Baseline and follow-up blood NAD+ levels can guide dose optimization, particularly given high individual variability 7
• Urinary metabolites (N-methyl-nicotinamide and N-methyl-2-pyridone-carboxamide) can assess overall niacin/NAD+ status 4, 5
• Functional outcomes (walking distance, grip strength) may be more clinically relevant than NAD+ levels alone 2, 7