How long does it take for NMN to start working?

Written by Ahmed Zayed | Last updated on August 10, 2023

NMN typically takes around 2 to 4 weeks to show noticeable effects once you start using it.

In this blog we will delve into the fascinating world of NMN and explore the fascinating process of how it works its magic.

What Do NMN Supplements Do?

NMN (Nicotinamide Mononucleotide) supplements are taken for potential anti-aging and health benefits. 

NMN is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a molecule vital for cellular processes. NMN supplements aim to boost NAD+ levels, aiding in energy production, DNA repair, and metabolic regulation.[1]

This could support longevity, cognitive function, and exercise performance. 

However, more research is needed for conclusive results, and consulting a healthcare professional before use is advisable due to potential interactions and limited evidence.

Why Do People Take NMN Supplements?

People take NMN (Nicotinamide Mononucleotide) supplements primarily for their potential health benefits, particularly in relation to aging and cellular function. 

The primary reasons people take NMN supplements include:

  • Anti-Aging Potential: NMN supplementation is believed to counteract the decline in NAD+ levels that occurs with aging.

    NAD+ is essential for DNA repair, cellular energy production, and other processes linked to aging. By boosting NAD+ levels, NMN supplements may help address age-related health concerns.

  • Cellular Energy: NAD+ plays a key role in cellular energy production. NMN supplements are thought to enhance NAD+ levels, potentially improving overall cellular energy levels and vitality.

  • DNA Repair: NAD+ is involved in DNA repair mechanisms. NMN supplementation might support efficient DNA repair processes, which could contribute to longevity and cellular health.

  • Metabolic Health: NAD+ is linked to metabolic regulation, including glucose and lipid metabolism. NMN supplements might improve insulin sensitivity and glucose metabolism, potentially aiding in managing conditions like type 2 diabetes.

  • Cognitive Function: NAD+ is important for neuronal health and cognitive function. Some research suggests NMN supplementation might have cognitive benefits, though further studies are needed for confirmation.

  • Exercise Performance: NAD+ affects cellular responses to exercise. NMN supplementation could potentially enhance exercise endurance and recovery, but more research is required for conclusive evidence.[2]

It's important to note that while NMN supplements show promise, extensive human studies are needed to validate these effects and determine optimal dosages. 

Consulting a healthcare professional before using NMN supplements is advised due to limited evidence and potential interactions with other medications or health conditions.

Benefits of taking NMN

Taking NMN (nicotinamide mononucleotide) supplements may offer several potential benefits. 

Some of the benefits of taking NMN supplements include:

Increased NAD+ levels

NMN supplementation can increase the levels of NAD+ in the body. NAD+ is involved in various cellular processes, including energy production and DNA repair.

Improved physical performance

Studies have shown that taking NMN supplements can improve physical performance, including walking speed, grip strength, and the ability to stand up from a chair.

Enhanced insulin sensitivity

Reduce Insulin Resistance – Signs, Diet and Treatment

NMN supplements may improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.

Research suggests that NMN supplementation can enhance insulin secretion and improve insulin sensitivity, particularly in older individuals.

Reduced tiredness

NMN supplements have been shown to reduce drowsiness and improve muscle responsiveness in older adults. This may contribute to improved physical and mental health with age.[3]

Potential anti-aging effects

NMN has been studied for its potential role in healthy aging. Research suggests that NMN may support healthy aging by increasing NAD+ levels, which can help improve cellular function, DNA repair, and protect against age-related deterioration.

Metabolic disorders

NMN supplements may be beneficial for individuals with metabolic disorders due to decreased NAD+ levels in the hypothalamus.

NMN can elevate NAD+ levels throughout the body and potentially help boost overall NAD+ levels and slow down aging.

Immune system support

NMN supplements can increase NAD+ levels, which may enhance the ability of SIRT1 genes to protect the body against disease and deterioration. NAD+ also plays a role in regulating the immune system.

Other potential benefits

Preliminary research suggests that NMN may have additional benefits, such as 

  • improving cognition, 

  • heart metabolism, 

  • bone health, and 

  • protecting against age-related kidney deterioration and liver fibrosis.

How long does it take for NMN to start working?

Results from taking NMN supplements consistently and daily can be expected within two to three weeks.[4]

How long does it take to see the benefits of NMN?

The benefits of taking NMN (nicotinamide mononucleotide) supplements can take different amounts of time to manifest.

Immediate effects: Some people may start to feel the effects of NMN within a few days, particularly in terms of increased energy levels. 

NMN starts to work within a few minutes of entering the body, clearing the bloodstream and entering body tissue within 15 minutes.[4]

Short-term effects: Short-term results, such as increased alertness and energy levels, may be noticeable relatively quickly. For some, more energy is obvious within days.

Mid-term effects: Results from taking NMN supplements consistently and daily can be expected within two to three weeks. Most people report seeing results in two to three weeks. 

For example, you might find that your heart rate recovers much quicker after cardio exercises, or you might be able to run or walk for longer than before.

Long-term effects: Longer-term effects, such as improved physical performance and potential anti-aging benefits, may take more time to manifest. 

It typically takes about three months to feel a benefit. Around the 3-4 month mark, you may notice NMN starting to work from the increased energy you feel.

How do you feel after taking NMN?

After taking NMN, some individuals report 

  • increased energy levels

  • improved cognitive clarity, and 

  • enhanced overall well-being.

However, individual responses may vary, and it's important to note that results can take time to fully manifest. 

Always consult with a healthcare professional before starting any new supplement regimen.

What is the best dose of NMN supplements?

The recommended dose of NMN (nicotinamide mononucleotide) supplements can vary depending on factors such as age, weight, and individual needs. 

Optimal dosage for an average adult: Based on one source, an optimal dosage for an average adult weighing 62 kg (about 137 pounds) would be about 500 mg per day.[5]

Clinical trial dosage: Some clinical trials have used dosages of NMN ranging from 250 mg to 500 mg per day. For example, a study from the University of Tokyo showed that 250 mg per day of NMN for 12 weeks improved muscle function in older men.

Weight-dependent dosage: Another source suggests a maximum daily dose of 3.4 mg of NMN-C per pound (or 7.5 mg of NMN-C per kilogram) based on weight.[6]

However, it's important to note that this dosage recommendation is specific to NMN-C, a specific form of NMN.

Personalized dosage: The optimal dosage of NMN may vary for each individual. Factors such as age, health condition, and goals should be considered when determining the appropriate dosage. It is recommended to start with a lower dosage and gradually increase if needed.

Higher doses: Some experts and researchers recommend higher doses of NMN, such as 500 mg and up, for potential benefits. However, it's important to consult with a healthcare professional before taking higher doses.

What time of day should NMN be taken?

Morning: Taking NMN supplements in the morning is a common recommendation.

It can provide an energy boost as NMN plays a vital role in producing ATP, the body's energy currency. It is suggested to take NMN one hour before eating breakfast on an empty stomach.

Evening/Night: Some studies suggest that taking NMN before bed may support physical performance and fight drowsiness more effectively than taking it in the morning

Personal preference: The timing of NMN supplementation can also depend on personal preference and lifestyle.

Some individuals may find it more convenient to take NMN in the morning, while others may prefer taking it in the evening.

NMN Supplement Side Effects and Safety Considerations

NMN (nicotinamide mononucleotide) supplements are generally considered safe, and no major side effects have been reported in humans. 

However, some potential side effects have been reported, although they are generally mild and only temporary. 

These potential side effects include:

  • Headaches
  • Gastrointestinal symptoms
  • Flushing
  • Dizziness or lightheadedness

Fortunately, even if you experience one of these NMN side effects, they usually subside as the body adjusts to the supplement. 

It's important to note that the optimal dosage and long-term effects of NMN supplementation are still being investigated, and it's advisable to consult with a healthcare professional before starting NMN supplementation.

Diet versus supplements

When considering the benefits of NMN (Nicotinamide Mononucleotide) or any other nutrient, the choice between obtaining it from your diet or using supplements is an important consideration. 

Here's a comparison between getting NMN from your diet and using supplements:


  • Natural Sources: NMN is found in trace amounts in various foods, such as vegetables, fruits, dairy products, and meats. These natural sources provide a small but consistent supply of NMN.
  • Nutrient Diversity: Obtaining NMN from a balanced diet ensures you're also getting a wide range of other essential nutrients that contribute to overall health.
  • Digestive Process: NMN from foods goes through the normal digestive process, which might be gentler on your system compared to concentrated supplements.


  • Convenience: Supplements offer a concentrated and easily measurable form of NMN, potentially allowing for more precise dosing.
  • Higher Intake: Some people may find it challenging to consume sufficient NMN through their diet alone, and supplements can help ensure a more consistent intake.
  • Specific Goals: If you're targeting certain health goals, supplements might provide a more direct and controlled way to achieve those goals.
  • Digestive Sensitivity: Some individuals might experience digestive discomfort when consuming NMN-rich foods, making supplements an alternative option.
  • Absorption: Supplements can deliver NMN directly into the bloodstream, potentially bypassing digestive processes that could affect absorption.

Ultimately, the choice between diet and supplements depends on your individual circumstances and preferences. 

Many experts recommend prioritizing a balanced diet rich in whole foods as the primary source of nutrients. 

However, if you're considering NMN supplementation, it's important to consult a healthcare professional before making any decisions.

How to Choose NMN Supplements

Choose 99% pharmaceutical grade NMN

When selecting NMN (Nicotinamide Mononucleotide) supplements, prioritize options that offer 99% pharmaceutical-grade NMN. 

NMN supplements with a purity level of 99% are highly refined, containing minimal impurities or contaminants. 

This guarantees that you're consuming a product of the highest quality.

Beware of lower prices than the norm

Exercise caution when encountering NMN (Nicotinamide Mononucleotide) supplements that are priced significantly lower than the industry norm. 

Producing high-quality NMN involves careful extraction, purification, and testing processes. 

Lower-priced supplements might cut corners in these steps, leading to a lower quality product that may not provide the intended benefits.

While lower prices may seem appealing, they could indicate potential concerns with the quality, potency, or authenticity of the product.

Ask for third-party lab reports

When considering NMN (Nicotinamide Mononucleotide) supplements, it's advisable to request third-party lab reports as part of your decision-making process. 

Third-party lab reports offer an unbiased assessment of the product's content and quality. 

This verification comes from experts who are not affiliated with the manufacturer, ensuring transparency and accuracy.

Choose a product that has proof of stability at high temperatures

When selecting NMN (Nicotinamide Mononucleotide) supplements, consider choosing a product that provides proof of stability at high temperatures. 

High temperatures can degrade the quality and efficacy of supplements, including NMN. 

Choosing a product with demonstrated stability at elevated temperatures ensures that the NMN content remains intact, providing the intended benefits.

Look for reviews

When making a decision about NMN (Nicotinamide Mononucleotide) supplements, it's valuable to look for reviews as part of your research process. 

Reviews offer authentic perspectives on how the NMN supplement has worked for others. 

Reading about real-life experiences can help you understand potential benefits, side effects, and overall satisfaction.

Why is NMN so expensive?

NMN supplements can be more expensive than other supplements or vitamins. 

Here are some possible reasons why:

  1. Production costs: The production of NMN supplements can be expensive due to the complexity of the manufacturing process. NMN is a relatively new supplement, and the production process is still being refined, which can increase costs.[5]
  2. Purity: High-quality NMN supplements require a high level of purity, which can be expensive to achieve. The higher the purity, the more expensive the supplement may be.
  3. Dosage: The optimal dosage of NMN supplements is still being studied, and some experts recommend higher doses of NMN for potential benefits. Higher doses of NMN supplements can be more expensive than lower doses.
  4. Brand: The brand of NMN supplements can also affect the price. Some brands may charge more for their supplements due to factors such as marketing, packaging, and reputation.
  5. Limited supply: The demand for NMN supplements is increasing, and the supply is still limited. This can drive up the price of NMN supplements.

Frequently Asked Questions

At what age should you start taking NMN?

The decision to start taking NMN (Nicotinamide Mononucleotide) supplements depends on individual health goals and considerations. 

NMN has gained attention for potential aging-related benefits, but there's no specific age requirement to begin supplementation. 

It's advisable to consult with healthcare professionals before starting NMN, especially if you're younger or older, to assess whether it aligns with your health status and needs. 

Does NMN make you look younger?

NMN (Nicotinamide Mononucleotide) is being investigated for its potential to support cellular processes associated with aging, but its direct impact on making you look younger is not conclusively proven. 

While NMN's role in cellular energy production and DNA repair might contribute to overall well-being, its effects on physical appearance are still uncertain and require further research. 

Consultation with healthcare professionals can provide accurate guidance on the potential benefits of NMN for your specific health goals.

Is NMN better than NAD+?

NMN (Nicotinamide Mononucleotide) and NAD+ (Nicotinamide Adenine Dinucleotide) are interconnected molecules in cellular processes. 

NMN is a precursor to NAD+ and can potentially raise its levels. Comparing their superiority isn't straightforward, as both have distinct functions crucial for cellular energy production and DNA repair. 

While NMN supplementation could increase NAD+ levels, research is still unfolding regarding its efficacy. 

Rather than viewing one as superior to the other, consider their roles as complementary within the body's complex processes.

Do I need to take TMG (trimethylglycine) with NMN?

The combination of TMG (trimethylglycine) with NMN (Nicotinamide Mononucleotide) is not obligatory. 

TMG could support methylation processes, which are related to cellular functions. Some believe that using both might have synergistic effects, but it's not a strict necessity. 

Consulting healthcare professionals is advised to determine if combining TMG with NMN aligns with your health objectives and individual requirements. 

Can NMN help with chronic conditions?

NMN (Nicotinamide Mononucleotide) is being studied for its potential to impact chronic conditions due to its role in cellular functions and metabolism regulation. 

While research suggests that NMN could have positive effects on conditions like metabolic disorders, cardiovascular issues, and neurodegenerative diseases, its specific impacts are still being explored. 

It's crucial to consult healthcare professionals to discuss whether NMN supplementation aligns with your chronic condition, as they can provide personalized advice based on the latest research and your individual health circumstances.


In conclusion, the timeframe for NMN (Nicotinamide Mononucleotide) to yield noticeable effects varies among individuals. Patience is key, as some may experience changes within weeks, while others might take months. 

Understanding this variability underscores the importance of setting realistic expectations and committing to consistent use. 

Consulting healthcare professionals, monitoring your body's response, and practicing a healthy lifestyle can maximize the potential benefits of NMN supplementation. 

Remember that individual results can differ, and staying informed through reputable sources ensures you make informed decisions regarding your health journey.


  1. What Is NMN?. Retrieved from
  2. Twelve Weeks of NMN Supplementation Improves Muscle Function. Retrieved from
  3. NMN (Nicotinamide Mononucleotide): Benefits, Side Effects, and Dosage. Retrieved from
  4. How Long Does It Take For NMN To Start Working? Retrieved from
  5. Taking NMN. Retrieved from
  6. NMN supplements – how much should you take for the best results?. Retrieved from

About the author 

Dr Ahmed Zayed is a medical resident specializing in plastic surgery with years of experience in the field. He is also a writer for top-rated websites including Washington Post, Chicago Tribune, ConsumerHealthDigest, and Huffington Post

You may also like