NMN Dosage Guide: How Much Should You Take for Optimal NAD+ Support?
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Time to read 10 min
If you are curious about nicotinamide mononucleotide (NMN) and how it can support your body’s NAD+ levels, you are in the right place. This guide breaks down what we know about dosing, why “just a number” is not enough, and how to choose the right approach to support long-term cellular energy and wellness.
Table of contents
First Things First: Why NMN Matters Why You Should Focus on Long-Term Support, Not Short-Term Spikes A Practical Guide to NMN Dosage What the Regulators Say (and What That Means for You) Singapore: Health Sciences Authority (HSA) Australia: Therapeutic Goods Administration (TGA) United States: Food and Drug Administration (FDA) How Apigenin and Pterostilbene Help Maintain NAD+ Levels When Is the Best Time to Take NMN? Ease Into It: A Friendly Recommendation Final Thoughts References
First Things First: Why NMN Matters
NMN is a natural precursor to nicotinamide adenine dinucleotide (NAD+), a molecule that plays a key role in cellular energy, DNA repair, metabolism and overall cellular health. NAD+ levels decline as we age, so supplementing with NMN may help support those pathways. [1]
But getting the most out of NMN is not just about taking the highest dose you can find. It’s about consistent, long-term support that boosts NAD+ and helps maintain it. This is why thoughtful formulation matters in NMN supplements. [2]
Why You Should Focus on Long-Term Support, Not Short-Term Spikes
You may come across discussions about intravenous (IV) NAD+ or NMN drips. From a clinical evidence standpoint, there is no robust human data showing that IV NAD+ provides lasting benefits for ageing or long-term cellular health. IV administration delivers a rapid increase in circulating NAD+ or related metabolites, but available pharmacokinetic data suggest that these levels decline relatively quickly once the infusion stops. [3] [4]
At present, there are no well-designed human clinical trials demonstrating that IV NAD+ leads to sustained increases in intracellular NAD+ levels over time, nor that it outperforms consistent oral supplementation for long-term outcomes. Because NAD+ is continuously consumed and recycled inside cells, momentary spikes do not necessarily translate into lasting cellular support. [3]
By contrast, oral NMN has been studied in multiple human trials and shown to be absorbed and converted into NAD+ in the body when taken daily. These studies support the idea that regular, ongoing supplementation is more relevant for maintaining NAD+ availability than chasing short-lived peaks. [5] [6]
A Practical Guide to NMN Dosage
Rather than thinking of NMN like a drug with a strict “one-size-fits-all” prescription, it helps to personalise based on your goals and experience with supplements. The table below gives simple daily guidance.
✅ Beginner
Dosage: 250 mg daily.
For Youth Recommendation: The Base by For Youth (250 mg NMN).
Notes: Several human trials used 250 mg/day and showed it was safe and increased NAD+ levels in blood or cells over weeks to months. [7] [2] Common starting daily amount for people new to NAD+ precursors.
✅ Enhanced (Best Choice)
Dosage: >300 mg daily.
For Youth Recommendation: The Repair by For Youth (450 mg NMN + Apigenin and Pterostilbene).
Notes: Used by people seeking more pronounced NAD+ increases. Human studies show NMN doses of more than 300 mg daily increase blood NAD+. At this stage, maintaining NAD+ becomes as important as boosting it. Apigenin has strong preclinical evidence showing inhibition of CD38, a major NAD+-consuming enzyme, while pterostilbene activates sirtuins and helps your body use NAD+ more effectively. This helps your NAD+ levels remain available for longer rather than being rapidly depleted. [8]
✅ General Range (Commonly Studied)
Dosage: 250–1200 mg daily.
Notes: Typical range reported in clinical research. Human trials have studied doses from about 250 up to 1200 mg per day with no major safety issues reported over periods up to 8–12 weeks. [7]
✅ Maximum Limit (Considered Safe in Studies)
Dosage: 1250 mg daily (short term).
Notes: Highest examined dose in short clinical test. One human safety study gave 1250 mg/day for up to 4 weeks with no serious adverse issues. [9]
These are general suggestions. While many of our customers choose our signature triple-action formula with The Repair, The Base offers a lower dosage for those who prefer a gentler introduction to NMN.
What the Regulators Say (and What That Means for You)
🔎 Singapore: Health Sciences Authority (HSA)
In Singapore, the Health Sciences Authority regulates supplements under its health products framework. For vitamin B3 derivatives such as nicotinamide, which NMN ultimately converts into within the body, the recommended daily limit is 450 mg. [10]
This figure represents a recommended daily intake for consumer products, not a strict upper safety cap. It is designed to guide formulation and everyday use, while allowing room for individual needs and professional guidance. As with other regions, higher intakes used in studies are intended to understand biological effects, not to define standard daily supplementation.
🔎 Australia: Therapeutic Goods Administration (TGA)
Recently, the Therapeutic Goods Administration updated its position and approved NMN for use in listed complementary medicines. This means NMN can now be legally formulated and sold in Australia as an oral supplement, provided it meets standard quality and safety requirements. [11]
The TGA has set a recommended daily intake of up to 500 mg of NMN for listed products. This is guidance for everyday use, not a hard safety cut-off. Higher doses seen in research settings are used to explore therapeutic effects in specific populations, rather than as general consumer advice.
🔎 United States: Food and Drug Administration (FDA)
In the United States, the Food and Drug Administration has clarified that NMN can be legally marketed as a dietary supplement. Following regulatory discussions about NMN’s classification, formal communications issued in late 2025 confirmed that NMN is lawful for supplement use. [12]
There is no specific FDA-mandated daily intake limit for NMN. The FDA’s position focuses on legal status rather than prescribing dosage ceilings. As a result, the higher doses seen in clinical studies should be viewed as research tools, often used in people with metabolic challenges or higher body weight, rather than as everyday intake targets.
How Apigenin and Pterostilbene Help Maintain NAD+ Levels
Taking NMN gives your body the building blocks for NAD+. To really make those levels last, adding ingredients that help slow breakdown and support cellular health can matter. Below is a simple guide to what apigenin and pterostilbene are, what research says about them, and why they can be helpful.
🧬 Apigenin
What Is it?
A natural flavonoid found in plants such as parsley, chamomile and celery.
What Does the Research Show?
Preclinical research shows apigenin can inhibit CD38, an enzyme that breaks down NAD+, and increase NAD+ levels in cells and animal models. Studies in mice found that this inhibition improved glucose and lipid metabolism and raised NAD+ in tissues. [13]
Why Does It Help Me?
Helps your body retain more NAD+ over time rather than losing it quickly. That makes the boost from NMN more lasting.
🧬 Pterostilbene
What Is it?
A polyphenol similar to resveratrol, found in blueberries and grapes.
What Does the Research Show?
Like resveratrol, pterostilbene is an antioxidant that supports cellular defence pathways and has been studied for metabolic and ageing-related health effects. Research suggests antioxidants promote healthier cellular metabolism, which complements NAD+ pathways, though direct human clinical trials on pterostilbene’s effect on NAD+ are still limited. [14]
Why Does It Help Me?
Supports your cells’ ability to handle stress and helps maintain healthier metabolic signalling over time. This supports longer-lasting NAD+ activity rather than sharp spikes.
Together with NMN, these nutrients help you not just boost NAD+, but keep it elevated more steadily over time, so your cells get ongoing support rather than sudden spikes.
When Is the Best Time to Take NMN?
Most human studies on NMN have administered it once daily in the morning, often with or shortly after breakfast. This timing aligns with the body’s natural circadian rhythm, as NAD+ levels and related metabolic pathways tend to be more active earlier in the day. [15]
Clinical trials in healthy adults and older populations that demonstrated increases in blood NAD+ commonly used morning oral dosing, typically over periods of 6 to 12 weeks. While these studies were not designed to compare morning versus evening intake directly, they consistently showed that daily oral NMN is absorbed and converted into NAD+ effectively when taken as part of a regular routine. [2]
There is currently no strong clinical evidence showing that evening dosing is superior. From a practical standpoint, many people prefer morning intake because NMN supports cellular energy metabolism, and taking it earlier in the day fits naturally with daytime energy needs.
The key factor supported by evidence is consistency, not precise timing. Taking NMN at the same time each day helps support steady NAD+ availability over time.
💡 Safety NotesHuman studies suggest that oral NMN is generally well tolerated at commonly studied doses, typically 250 mg to 900 mg daily, with only mild side effects such as digestive discomfort reported in some cases. Short-term studies have tested higher intakes, up to 1,200–1,250 mg daily, without serious safety concerns, though long-term data at these levels remain limited. [7] [9] As with any supplement, it is important to check with a healthcare professional before using NMN, especially if you have an existing medical condition, are pregnant or breastfeeding, or are taking prescription medications. NMN affects cellular energy and metabolic pathways, so potential interactions have not been fully studied. Starting with a lower daily dose and increasing gradually is a sensible way to support safe, long-term use. Alternatively, look for formulations that contain ingredients that help maintain NAD+ levels like apigenin and pterostilbene without having to rely on high dose NMN supplements. |
Ease Into It: A Friendly Recommendation
If you are just getting started with NAD+ supplements, a lower starting dose with The Base 250 mg NMN can feel comfortable and gives you time to notice how your body responds. After a few weeks, some people choose to move to a larger daily support formula with The Repair 450 mg NMN (plus apigenin and pterostilbene) to help maintain the levels they have boosted.
We recommend trying one type of NMN supplement for at least 3 months to experience its full effect as most trials are done with a 12 week span. For everyday wellness and long-term benefits, consistency and formulation matter more than hitting a particular number.
Final Thoughts
Taking NMN can be a helpful part of supporting your NAD+ levels, especially as we get older. Rather than focusing only on dose size, think about daily consistency, overall ingredients and long-term support. A well-balanced product with supportive ingredients like apigenin and pterostilbene can make your routine more effective over time.
If you are new to NAD+ supplements, start at the lower end and build up based on your goals. Your body will thank you for a thoughtful approach that prioritises lasting support over quick spikes.
About For Youth
For Youth is a Science-led longevity brand focused on developing clinically relevant supplements that support healthy ageing and performance at the cellular level. Formulated in collaboration with leading academic researchers, the brand prioritises evidence-based ingredients, advanced delivery technologies, and transparent quality standards.
Read more about For Youth and our story here.
For media inquiries, please contact Zoë Gault, Co-Founder of For Youth via zoe[at]foryouth.co.
References
- Akhmedova, H. O. (2022). NAD+ Metabolism in Aging (pp. 141–156). https://doi.org/10.1007/978-981-16-7977-3_8
- Igarashi, M., Nakagawa-Nagahama, Y., Miura, M., Kashiwabara, K., Yaku, K., Sawada, M., Sekine, R., Fukamizu, Y., Sato, T., Sakurai, T., Sato, J., Ino, K., Kubota, N., Nakagawa, T., Kadowaki, T., & Yamauchi, T. (2022). Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. Npj Aging, 8(1). https://doi.org/10.1038/s41514-022-00084-z
- Hawkins, J., Idoine, R., Kwon, J., Shao, A., Dunne, E., Hawkins, E., Dawson, K., & Nkrumah‐Elie, Y. (2024). Randomized, placebo-controlled, pilot clinical study evaluating acute Niagen®+ IV and NAD+ IV in healthy adults. https://doi.org/10.1101/2024.06.06.24308565
- Grant, R., Berg, J., Mestayer, R., Braidy, N., Bennett, J., Broom, S., & Watson, J. P. (2019). A Pilot Study Investigating Changes in the Human Plasma and Urine NAD+ Metabolome During a 6 Hour Intravenous Infusion of NAD. Frontiers in Aging Neuroscience, 11, 257. https://doi.org/10.3389/FNAGI.2019.00257
- Dewi, M. Y. A., Dananjaya, I. M. D., Permadi, A. A. S. S. D., & Sigmahadewi, R. N. (2024). Efficacy of nicotinamide mononucleotide supplementation (nmn) in blood nicotinamide adenine dinucleotide (nad) for anti-aging in adults: a systematic review. Journal of Advanced Research in Medical and Health Science. https://doi.org/10.61841/gyj2gr52
- Wang, J., Lu, A., Guan, X., Ying, T., Pan, J., Tan, M., & Lu, J. (2024). An Updated Review on the Mechanisms, Pre‐Clinical and Clinical Comparisons of Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR). Food Frontiers. https://doi.org/10.1002/fft2.511
- Okabe, K., Yaku, K., Uchida, Y., Fukamizu, Y., Sato, T., Sakurai, T., Tobe, K., & Nakagawa, T. (2022). Oral Administration of Nicotinamide Mononucleotide Is Safe and Efficiently Increases Blood Nicotinamide Adenine Dinucleotide Levels in Healthy Subjects. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.868640
- Alpay, F. (2025). Boosting NAD+ for Anti-Aging: Mechanisms, Interventions, and Opportunities. https://doi.org/10.26434/chemrxiv-2025-nl80r
- Fukamizu, Y., Uchida, Y., Shigekawa, A., Sato, T., Kosaka, H., & Sakurai, T. (2022). Safety evaluation of β-nicotinamide mononucleotide oral administration in healthy adult men and women. Dental Science Reports, 12(1). https://doi.org/10.1038/s41598-022-18272-y
- Health Sciences Authority. (2025, October 29). Regulatory overview of health supplements. https://www.hsa.gov.sg/health-supplements/overview
- NutraIngredients. (2025, December 16). Australia regulator approves NMN ingredient for supplement use. https://www.nutraingredients.com/Article/2025/12/16/australia-regulator-approves-nmn-ingredient-for-supplement-use
- Nutraceutical Business Review. (2025, October 3). FDA reverses stance to confirm NMN is lawful for use in dietary supplements. Retrieved 28 January 2026, from https://nutraceuticalbusinessreview.com/fda-reverses-stance-to-confirm-nmn-is-lawful
- Escande, C., Nin, V., Price, N. L., Capellini, V., Gomes, A. P., Barbosa, M. T., O’Neil, L., White, T. A., Sinclair, D. A., & Chini, E. N. (2013). Flavonoid Apigenin Is an Inhibitor of the NAD+ase CD38: Implications for Cellular NAD+ Metabolism, Protein Acetylation, and Treatment of Metabolic Syndrome. Diabetes, 62(4), 1084–1093. https://doi.org/10.2337/DB12-1139
- Li, Y.-R., Li, S., & Lin, C.-C. (2018). Effect of resveratrol and pterostilbene on aging and longevity. Biofactors, 44(1), 69–82. https://doi.org/10.1002/BIOF.1400
- Escalante-Covarrubias, Q., Mendoza-Viveros, L., González-Suárez, M., Becerril-Pérez, F., Pacheco-Bernal, I., Carreño-Vázquez, E., Mass-Sánchez, P., Bustamante-Zepeda, M., Orozco-Solis, R., & Aguilar-Arnal, L. (2022). Time-of-day defines the efficacy of NAD+ to treat diet-induced metabolic disease by adjusting oscillations of the hepatic circadian clock. bioRxiv. https://doi.org/10.1101/2022.08.12.503453
