The science behind NMN supplements

Before we get into the detail, it’s important we cover some basics around NMN as there is a lot of misinformation out there.

NMN is short for Nicotinamide Mononucleotide. It is present in all of our cells and is the direct precursor to NAD. 

NAD is your cell's universal energy currency. It powers many critical cellular processes such as DNA repair, metabolism, and protein synthesis to name a few.

Longevity experts believe that declining NAD levels as we get older are linked with aging and age-related diseases. (1)  

NMN is being extensively researched for its ability to boost NAD levels. In fact, it’s been shown to boost NAD levels in several animal and human studies. (2)

To make matters even more compelling, NMN supplements have been shown to extend lifespan in some animal studies and improve the hallmarks of aging in preliminary human trials. 

That’s why NMN supplements are all the rage right now. With that, there are now lots of NMN brands on the market, all of which claim to have the best formula.  

Next up, we’re going to take a granular look at everything you need to check to identify a top NMN supplement. 

What to look for when buying NMN supplements 

Dose 

At the time of writing, there is no official recommended NMN dose for adults. Therefore, the best NMN supplements on the market base their dose on what is used in research studies. 

There are a handful of human studies that have been published in recent years testing various doses. 

A study published in 2023 tested 300mg, 600mg, and 900mg on healthy middle-aged adults. They found that all doses boosted NMN levels and that 600mg had the biggest impact on physical performance. (2)

Other studies have found that doses as low as 250mg can boost NAD levels. (3)

The best NMN brands include a dose of around 500 mg-750 mg. This is generally regarded by experts as optimal. Not too high, and not too low. 

In reality, the ideal dose is likely to vary from person to person. As more research emerges over the coming years, we will know more on this topic. 

Purity 

Look for a purity of >98% when choosing which NMN supplement to buy. If the purity level is not stated on the label and confirmed with testing, it may be that the purity is unknown. 

No additives

When supplement ingredients are manufactured and packaged into pills or tubs, they have to go through various machinery to allow this to happen efficiently. 

To prevent the powder from clumping together or clogging up the machinery, flow agents are added (also known as excipients). They are inactive ingredients that are not meant to exert any function aside from helping the manufacturing process. 

You can find out which excipients are used by checking the label and looking for the “other ingredients” section. 

The most common you’ll see are magnesium stearate a silicon dioxide. Although they are meant to be inactive, some people have intolerances, and it's not uncommon to have gastrointestinal upset, particularly toward magnesium stearate. 

The best NMN supplements use natural flow agents made from rice flour. 

3rd party testing

3rd party testing refers to an additional layer of testing performed at a specialized lab that tests the supplement after it has been manufactured. 

This is an independent test and they look for things like ingredient purity and dose. Aside from this, they also check for bacterial, fungal, and heavy metal contamination.

Manufacturers GMP certificate

GMP stands for good manufacturing practice. It is a certification process whereby manufacturers have to adhere to strict manufacturing standards. 

This means regular inspections by an independent 3rd party are required to maintain that the standards are being adhered to.  

There is a lot of confusion around this topic because the brands themselves do not have GMP certificates. It is the manufacturing facility that is certified. 

For added measure, you can ask the NMN brand of your choice to send over the GMP certificate of their manufacturer.

Some brands will slap a GMP logo on their label, but this doesn’t guarantee they are made in a GMP facility. Anyone can print an icon and place it on their label!

Additional ingredients

NMN isn’t the only NAD-boosting ingredient. There are several other promising longevity agents that the best brands combine to reduce pill burden and create an all-around powerhouse supplement. 

Our favourite is Resveratrol which we combine with NMN to create a supplement that really packs a punch.  

NMN supplement FAQ’s

Now that we’ve gone into detail on how to pick a top NMN supplement amongst the sea of options out there, we wanted to cover some other questions we commonly get asked: 

What is the Ideal NMN dose?

The ideal dose will vary from person to person. Currently, there is no universally recommended dose. Experts such as David Sinclair claim to take a dose of 500mg (down from 1000mg previously). 

Studies show that a dose as small as 250mg also boosts NAD levels. 

As more studies are published in the years to come, we will have a better idea of dosing. 

Is beta NMN the same as NMN?

Yes, beta or β NMN is the same as NMN. The “beta” is a structural isoform. 

Is Liposomal NMN better than regular NMN?

At the time of writing, there is no evidence to suggest liposomal NMN is better than regular NMN. 

Liposomal supplements are designed to increase the absorption of poorly absorbed, fat-soluble supplements. 

NMN is water soluble and very well absorbed from the gut. You may come across articles or brands that claim NMN is poorly absorbed and hence a more expensive liposomal format is superior. 

However, there is no evidence to support this claim and there are several studies that show NMN is well absorbed from the gut (animal and human studies). 

Is NMNH better than NMN? 

NMNH is the reduced form of NMN and works in the same way by boosting NAD levels. 

As it’s a relatively newly developed form, there isn’t much research on NMNH.

With that said, one study suggests that NMNH is even more potent than NMN at boosting NAD levels. Perhaps by as much as 5-10x. (4)

Is NR better than NMN?

NAD is made in our cells in 3 steps:

Step 1: Vitamin B3 + sugar = NR (i.e NR is vitamin B3 + sugar)

Step 2: NR + Phosphate = NMN

Step 3: NMN + NMN = NAD (i.e 2 x NMN = NAD)

In essence, NR is the direct precursor to NMN. 

NMN is considered by longevity scientists to be better than NR at boosting NAD levels. Simply because it’s one step closer to NMN.

That’s why almost all of the research into NAD-boosting agents is carried out using NMN and not with NR. 

Some people argue that because NMN is a larger molecule than NR, it is absorbed less well. However, there are now several human and animal studies that have proven that NMN is easily absorbed and boosts NAD levels with as low a dose as 250mg. (5)

What time of day should you take NMN?

Longevity expert Dr Daivd Sinclair takes NMN in the morning. He states that he does this because there is a natural rise in cellular NAD production and SIRT1 activity in the mornings.

Therefore, he suggests that taking NMN in the morning to match this natural rise in cellular NAD production as it makes the most sense. 

With that said, it has not been formally examined in research studies. The best time of day to take NMN supplements is still up for debate and the recommendation may change as we learn more over the years. 

What if I’m fasting in the morning, can I still take NMN?

Fasting has been shown in studies to have powerful health benefits and extends life in animal studies. If you are someone who is taking NMN supplements but also fasting, the timing of when to take your NMN can be a dilemma. 

Although it is often recommended that NMN should be taken in the morning, it is highly unlikely to make too much of a difference if you take it later in the day when you are in your eating window. 

The best time to take NMN is still a recommendation based on scientists opinions and is not set in stone as scientific fact.  

Is it better to take NMN with or without food?

NMN is a water-soluble molecule and is easily absorbed from the gut. You can take it with or without food, it will not make a difference. 

How should you store NMN supplements? 

NMN supplements should be stored in a cool dry place and away from direct sunlight. In the past, NMN was a relatively unstable molecule and would break down when exposed to heat and UV radiation.

Nowadays, the manufacturing of NMN has come a long way and is much more stable. The best NMN brands will package NMN in an opaque bottle to protect it from UV radiation. 

How long does it take for NMN supplements to work?

There are now several human studies that have shown NMN supplements can boost blood NAD levels in as little as 2-3 weeks. 

One study showed improvement in physical performance and blood biological age after 2 months. 

How to tell if NMN supplements are working?

The only way to reliably do this is to obtain measurable results by doing a blood biological age test before taking NMN supplements, as well as test NAD levels and levels of inflammation. 

Then repeat the test after several months of taking NMN. This way, you will have an objective measure of improvement which can be relied upon. 

Many people report more energy, powerful workouts, and better sleep when taking NMN. However, these benefits are subjective and vulnerable to significant bias. That’s why basing your opinion on “how you feel” when taking NMN is unreliable. 

Best NMN supplements: conclusion

That brings us to the end of our analysis of how to find the best NMN supplement. There are a lot of false claims online with misleading marketing tactics which adds a huge amount of confusion. 

In this article, we’ve looked at all the factors that separate a top NMN supplement from the rest. 

You can find out a lot of information by looking closely at the supplements facts table on the label. Purity, dose, and manufacturing standards should be the foundation of decision-making. 

At OMRE, we’ve combined NMN with Resveratrol to provide a powerhouse NAD booster of the highest quality.