Evidence review
NMN dosage: how much is evidence‑based
Quick answer
Human trials most often use 250 to 900 mg of NMN per day for 8 to 12 weeks. A short safety study tested 1250 mg per day for 4 weeks. One randomized study in older adults suggests afternoon dosing may help physical function and reduce daytime drowsiness. Results vary by person and goal. Talk with your clinician before using NMN.
How to use this guide
- Goal: match dose and duration to what human studies used, then reassess.
- Start low: most people who choose to try NMN begin near the low end used in trials, then adjust only if needed and tolerated.
- Recheck at 8 to 12 weeks: most measurable changes in trials appear in this window.
What clinical studies actually used
| Population | Study dose and duration | Main takeaways |
|---|---|---|
| Postmenopausal women with prediabetes | 250 mg daily for 10 weeks | Improved skeletal muscle insulin sensitivity and signaling; increased NAD‑related metabolites. |
| Older adults | 250 mg daily for 12 weeks | Raised blood NAD+, maintained walking speed, improved sleep quality; well tolerated. |
| Healthy middle‑aged adults | 300, 600, or 900 mg daily for 60 days | Increased blood NAD. Six‑minute walk distance improved vs placebo. 600 mg often performed as well as 900 mg. |
| Healthy adults (safety focus) | 1250 mg daily for 4 weeks | No serious adverse events reported; study was not designed to test efficacy. |
| Older adults, timing comparison | 250 mg once daily, morning vs afternoon, 12 weeks | Afternoon dosing showed larger gains in lower‑limb function and less daytime drowsiness. |
These studies are small and vary in design. Effects are usually modest and depend on baseline health, training status, dose, and time.
Putting it into practice
This is educational, not medical advice. Work with your clinician, especially if you have a condition or take prescription drugs.
- Everyday use: doses in the 250 to 600 mg per day range for 8 to 12 weeks are the most common in human trials.
- Ceiling effect: going to 900 mg has not consistently outperformed 600 mg for functional outcomes.
- Short‑term safety: 1250 mg per day for 4 weeks appeared well tolerated in healthy adults, but that does not establish a long‑term target.
- Timing: once daily is typical. In older adults, taking NMN later in the day showed better physical function and less drowsiness in one study.
- With or without food: trials vary. If sensitive stomach is an issue, take with food.
- Cycle and reassess: after 8 to 12 weeks, evaluate whether to pause, continue, or adjust with your clinician.
Who should avoid or be extra cautious
- Pregnant or nursing individuals, or anyone under 18
- People on medications that affect blood sugar or blood pressure
- Anyone with a history of allergies to vitamin B3 derivatives
- Anyone scheduled for surgery or with a complex medical condition
See our NMN side effects and safety page for a deeper dive.
FAQ
- What is a typical NMN dose in humans
- Most trials use 250 to 900 mg per day for 8 to 12 weeks. The exact dose depends on the study and population.
- Is more better
- Not always. In one 60‑day trial, 600 mg improved walking distance as much as 900 mg. Choose the lowest effective dose for your goals.
- When should I take NMN
- Studies often use once daily dosing. One study in older adults found afternoon dosing improved lower‑limb function and daytime drowsiness more than morning dosing.
- How long should I take NMN
- Most human studies run 8 to 12 weeks. Longer term data are limited. Reassess with your clinician after a cycle.
- Is NMN legal as a dietary supplement
- As of late September 2025, FDA clarified NMN is not excluded from the definition of a dietary supplement. Read our legal status explainer.
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