NMN dosage: how much NMN to take a day
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Human trials of NMN have given between 250mg and 2,000mg a day, and the most common daily dose is 250mg, used in 9 of the 20 trials that gave NMN every day. The 2026 EFSA safety opinion covers up to 300mg a day for adults. Our Pure NMN is one 500mg capsule a day, and you should not take more than the dose on the label of whatever NMN you buy.
What doses of NMN have human trials used?
I went through every published human trial of NMN for our NMN clinical trials tracker. These are the daily doses used in the 20 trials that gave NMN every day, rather than as a single dose.
| Daily dose | Trials that used it | Longest of those trials |
|---|---|---|
| 250mg | 9 | 24 weeks (Akasaka 2023, older men with diabetes) |
| 300mg | 3 | 60 days (Huang 2022, Yi 2023) |
| 500mg | 1 | 12 weeks (Fukumoto 2025, women aged 40 to 50) |
| 600mg | 2 | 60 days (Yi 2023) |
| 900mg | 2 | 60 days (Yi 2023) |
| 1,000mg | 2 | 14 days (Pencina 2023, Christen 2026) |
| 1,200mg | 2 | 6 weeks (Liao 2021, amateur runners) |
| 1,250mg | 1 | 4 weeks (Fukamizu 2022, a safety study) |
| 2,000mg | 3 | 28 days (Pencina 2023) |
Some trials tested more than one dose, so the counts add up to more than 20. Two things stand out. Most trials are small, with fewer than 70 people. And the higher the dose, the shorter the trial: nothing above 900mg a day has been studied for longer than 6 weeks.
On safety, the largest review so far looked at 15 trials using 250mg to 2,000mg a day, for 14 days to 24 weeks. It found no increase in side effects or in liver enzyme levels with NMN compared with the control groups (Yang and colleagues, Nutrients, 2026). Our NMN side effects guide goes through the details.
What dose did EFSA assess in 2026?
In 2026, the European Food Safety Authority published a safety opinion on NMN. It concluded that NMN is safe for adults at up to 300mg a day, excluding pregnant and breastfeeding women. That opinion is for the EU. In Great Britain, NMN is classed as a novel food and an application is being assessed by the Food Standards Agency, separately.
Our Pure NMN is 500mg a capsule, which is more than the amount EFSA assessed. I would rather tell you that plainly than leave you to find it. 500mg a day has been used in human trials, but if you want to stay within the EFSA figure, a 500mg capsule is not the right product for you. Our guide to NMN in the UK explains where things stand.
How much NMN does David Sinclair take?
In his 2019 book Lifespan, the Harvard geneticist David Sinclair wrote that he takes 1 gram (1,000mg) of NMN every morning, alongside resveratrol and metformin. That is his personal routine, not a trial dose, and he has commercial interests in the field. It is twice what is in our capsule and more than three times the amount EFSA assessed.
Is a higher dose of NMN better?
Two trials gave different groups different daily doses so they could be compared: 300mg, 600mg and 1,200mg in amateur runners for 6 weeks (Liao and colleagues, 2021), and 300mg, 600mg and 900mg in healthy middle-aged adults for 60 days (Yi and colleagues, 2023). I do not summarise trial results on this site, so I link to both papers in the trials tracker, where you can also filter every trial by dose. What I can say is that no trial has run long enough to tell you what years of a high dose does.
NMN dosage by age
No trial has set a different dose by age. Trials have included adults from their twenties to their eighties, mostly at 250mg to 300mg a day, and the same adult dose applies whatever your age. Our guide to what age to start NMN covers the age question in more detail.
NMN dosage for women
The dose is the same for women and men. Many trials included both, and one 2025 trial used 500mg a day in women aged 40 to 50. Our NMN for women guide covers pregnancy, HRT and the pill. We do not know your situation, so if you are pregnant or breastfeeding our advice is not to take NMN, and to speak to your GP.
How much NMN is in our products
| Product | NMN per day | Capsules per day | Also contains |
|---|---|---|---|
| Pure NMN 500mg | 500mg | 1 | Nothing else added |
| NMN Complex | 500mg | 3 | TMG, trans-resveratrol, pterostilbene, quercetin and vitamin B12 |
Do not take both products on the same day, as that would double your NMN to 1,000mg. If you take any other supplement that contains NMN, count that in too.
When and how to take your dose
Take it once a day, at the same time, with water. Whether that is morning or evening, and with or without food, is your choice: no trial has compared them. Our guide to how to take NMN covers timing, food and capsules versus powder. If you take prescription medicine, read our NMN and medication guide and speak to your pharmacist first.