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Around the time people turn 30, they typically start to notice less energy, fading mental clarity, and longer recovery time. This isn’t new, but what is new is a dearth of science on the reasons behind this general decline. One of these reasons is likely declining levels of nicotinamide adenine dinucleotide (NAD), a coenzyme responsible for cellular energy production and metabolic function. Increasing NAD levels can yield a huge range of benefits, including increased physical and mental energy, prevention of metabolic disorders, better skin health, and ovarian health.
Once considered a niche topic, NAD science has quickly become one of the most talked-about breakthroughs in health and longevity. Leading researchers from Harvard, MIT, and the Buck Institute for Research on Aging are uncovering how this vital coenzyme may hold the key to slowing biological aging and extending healthspan. Their findings have inspired a movement that now spans from research labs to wellness circles, championed by voices like Dr. Mark Hyman and biohacker Dave Asprey. Even the U.S. Senate has taken notice: During a 2022 briefing, “NAD precursors” were spotlighted as one of six key areas for future longevity research.
“NAD is a small molecule, it’s the centerpiece of biology, and it really does three things in our body,” Dr. Andrew Salzman, a Harvard Medical School alum and drug inventor who’s leading NAD and NMN research, tells Rolling Stone. “First of all, NAD is absolutely essential for energy. NAD controls the production of ATP, which is the currency we use in order to think, to move our muscles, to have our digestion work, to metabolize.”
At a Glance: the Best NMN Supplements
However, the body can’t absorb NAD when it’s swallowed. One way to effectively increase NAD levels is with NMN supplements. NMN (nicotinamide mononucleotide) is a naturally occurring molecule found in our cells and (in very small amounts) in a variety of everyday foods that’s a precursor to NAD.
“NAD itself cannot be swallowed and expected to cross the gut into the blood and get into our cells,” explains Dr. Salzman. “That’s why we need precursors like NMN, which use nature’s own transport system to get into our cells.” Taking NMN supplements, he says, can help replenish declining NAD levels, offering benefits like increased energy levels, improved cognitive function, and other anti-aging effects.
Recently, scores of celebrities have been chattering about the benefits of increasing NAD levels with NMN supplements. Everyone from Joe Rogan and biohacking author Ben Greenfield to the Kardashians and Jennifer Aniston has shared their experiences using NMN supplements. The consensus? They work, restoring the mental and physical energy that seems to slip away when we age. “If you can control your NAD levels,” says longevity expert Dave Asprey, “you can control one of the most important pathways of aging.”
But, unlike some celebrity biohacking trends, the NMN craze is backed by credible scientific research. One peer-reviewed study states: “In numerous studies, supplementation with NMN has increased NAD biosynthesis, suppressed age-related adipose tissue inflammation, enhanced insulin secretion and insulin action, improved mitochondrial function, improved neuronal function in the brain, and more.” Clinical trials have also shown improved physical performance.
After hearing all the chatter about NAD and NMN, I decided to check out NMN supplements for myself. I spent a few weeks testing the supplements, taking the recommended dose twice a day. I’m slightly young (27) to experience the full range of benefits, but, as I assume most people my age will agree, my energy is not what it used to be. After testing, I can report that this stuff is legit. The results weren’t drastic — I wasn’t leaping out of bed in the morning — but I noticed a nice little bump in my energy and alertness. Morning grogginess was significantly decreased, as was afternoon tiredness. I also noticed a small energy boost during my evening weightlifting sessions and runs. In short, I’ll be continuing.
The Best NMN Supplements
If you’re looking to try NMN supplements for yourself, read on. Below are some of the best NMN supplements available right now.
Best Overall
Wonderfeel Youngr™ NMN
➤ Pros: Award-winning, patented formula combining NMN with antioxidants and Vitamin D3, manufactured in the USA and third-party-tested, refillable glass bottle
➤ Cons: Only available through Wonderfeel site
If you really want to jump into the NMN trend, Wonderfeel Youngr™ is the way to go. Engineered by Harvard-trained scientist Dr. Salzman, it boasts a potent 900 mg of NMN per serving, which is precisely what longevity experts suggest. But there’s more to the fast-selling supplement than just NMN, including Vitamin D3 and antioxidants to complement the NMN. Wonderfeel also ensures that its products are made with the highest quality ingredients (including pure NMN) at cGMP facilities in the U.S. In my testing, Wonderfeel Youngr™ NMN noticeably improved my overall energy — both mentally and physically — after just a few weeks of use.
What sets Wonderfeel Youngr™ NMN apart is its patented, science-backed blend, developed to target multiple aspects of cellular health, from energy metabolism to brain function and oxidative stress. By combining NMN with antioxidants like ergothioneine, resveratrol, and hydroxytyrosol, it supports NAD production while helping protect cells from age-related damage. The result is a well-rounded, research-driven formula designed to elevate long-term vitality and resilience.
Dr. Salzman explains, “NMN alone is incredibly beneficial. But the ability of NMN and NAD to be effective in the cell is dependent on low oxidative stress. Combining NMN with antioxidants and sirtuin activators is the best way to ensure that we’re effectively shielding against different kinds of oxidative stress for the greatest efficacy for the best NMN supplementation.”
Runner-up
Wonderfeel NMN Capsuls™
➤ Pros: Potent NMN dose per serving, best price per gram in the market, non-GMO, vegan-friendly, and without preservatives, great to stack with other supplements
➤ Cons: No money-back guarantee
For a more straightforward approach to NMN (without additional ingredients), try Wonderfeel’s NMN Capsuls™. Like Wonderfeel’s Youngr NMN above, these capsules contain only pure, third-party tested NMN made by cGMP-certified facilities in the U.S. A two-capsule serving delivers 1,000 mg of NMN, which is the recommended dose according to experts. Because it’s only NMN, it’s also great for biohackers looking to customize their supplement regimen. Encapsulated in 100% vegetable cellulose, with its clean, filler-free formula and accessible price point, Wonderfeel NMN Capsuls™ offers a science-backed, minimalist way to boost cellular energy and support healthy aging.
Trans-Resveratrol Fromula
Omre NMN + Resveratrol
➤ Pros: Includes Micronized Trans-Resveratrol as well as MNM, third-party tested, medium dosage
➤ Cons: Harder to stack than pure NMN options
Another NMN brand that boasts exceptional purity and a scientifically-backed formula is Omre. The brand’s NMN supplements were designed with the help of doctors, third-party tested, and made in GMP-certified facilities. The result is a formula that’s effectively absorbed and quick to improve cellular health. Besides 500 mg of NMN, the capsules also include 500 mg of Micronized Trans-Resveratrol, which also helps NAD+ production. Like all the best NMN supplements, Omre can sharpen mental energy, improve athletic performance, and help slow other biomechanical effects of aging.
Best Budget-Friendly
Double Wood NMN (250 mg)
➤ Pros: Affordable, lower dose for flexibility, straightforward ingredients list
➤ Cons: Lower dose means more capsules to hit target
If you want to check out a great NMN supplement that’s not too hard on your wallet, try Double Wood NMN. The supplement offers flexible dosing, which is great for beginners, and features a simple ingredients list. Double Wood makes its NMN supplements in GMP-certified facilities located in the U.S., and it uses third-party testing to ensure quality and effectiveness.
Low Dose
Cymbiotika NMN Trans-Resveratrol
➤ Pros: Includes polyphenols and antioxidants, third-party tested, good for beginners
➤ Cons: Low dose
Another great NMN supplement for beginners is this one from Cymbiotika, which has a 400 mg dose. The highly-rated NMN also includes polyphenols and antioxidants that further boost NAD levels and overall health. Cymbiotika uses third-party labs to test their products and ensure that they’re free of any contaminants, and they manufacture here in the U.S. It is a lower-dosage option, which is good for beginners, but may be too little for some.
What Is NAD and How Do NMN Supplements Work?
NAD is a universal cellular cofactor found in every living organism. Dr. Andrew Salzman calls it a “small molecule [at] the centerpiece of [our] biology,” participating in more than 500 enzymatic reactions. Simply put, without NAD, our cells can’t generate energy, defend against oxidative stress, or repair damaged DNA. However, our bodies can’t absorb NAD on their own. However, it can absorb NMN, a precursor to NAD. Cells have evolved a receptor for NMN, a special protein on the surface of the cell, which attaches to NMN and shuttles it into the cell. Once inside, NMN is converted by cellular enzymes to create NAD.
Who should take NMN supplements?
Starting NMN supplementation around the age of 30 is often recommended because this is when the body’s natural production of NAD begins to decline. This decline typically starts in our late 20s or early 30s and picks up speed as we age. While younger individuals generally produce enough NAD on their own, those over 30 might find NMN supplementation beneficial for maintaining peak cellular health and vitality.
By the time we’re 50 years old, our NAD levels are roughly half what they were when we were 20 — a decline that begins as early as our 20s. Dr. Salzman states that “If you’re in your early 30s and you want to keep your energy, maintain your edge, succeed in your career, enjoy life, and have strong sexual health—don’t wait until you’re 60 or 70 to take action. Start thinking: “How do I keep my NAD levels optimized so I don’t run into these problems down the road?”
What Are the Benefits of Taking NMN?
Increasing NAD levels by taking NMN can support the biological systems that most influence how we feel and age. Research on NMN has linked it to improved aerobic endurance, healthier metabolic markers, sharper cognitive function, and even skin benefits such as greater hydration, elasticity, and UV-damage recovery — partly due to increased hyaluronic acid and ceramide synthesis.
The concrete benefits of NMN are extensive, but may vary between users. The most common benefit is a deceleration of age-related energy drop off, inflammation, and cognitive function. Studies also suggest that NMN can improve aerobic function, help with metabolic disorders, improve skin appearance and feel, and other signs of aging — inside and out.
In addition to these benefits, emerging research continues to uncover NMN’s potential across a wide range of health domains. Studies suggest that NMN may help regulate healthy blood sugar levels and support metabolic balance, particularly in individuals with insulin resistance or prediabetes. It has also shown promise in promoting mitochondrial health, aiding muscle performance, and enhancing recovery during physical activity. Beyond metabolism and energy, NMN’s influence extends to reproductive and hormonal health, with early studies indicating it may help improve ovarian function and support women’s well-being through menopause. From cellular repair to skin resilience and even detoxification pathways, NMN’s impact on longevity appears to touch nearly every system in the body.
Are There Any Dangers to Taking NAD Precursors?
So far, clinical studies show a strong safety record for oral NMN and NR across various doses. A 2022 review of multiple trials examined the effects of taking 1,250 mg of NMN daily for four weeks in healthy adults. Results indicated the supplement was safe and did not produce side effects or negative health changes.
A 2023 clinical trial led by Professor David Sinclair of Harvard Medical School further reinforced NMN’s safety profile. In this study, participants took 2,000 mg of NMN per day with no serious adverse effects reported. In fact, researchers observed notable improvements in key metabolic and cardiovascular markers, including reductions in LDL and non-HDL cholesterol, body weight, and blood pressure. Similarly, a randomized, placebo-controlled study using 2,000 mg of NR daily for 12 weeks also found no side effects, underscoring the strong safety and tolerability of NAD precursors even at higher doses.
However, IV NAD, injections, and certain liposomal or sublingual forms remain less well-studied and raise more questions regarding stability and side effects. Anyone with a medical condition or prescription regimen should consult a healthcare provider, especially before surgery or if managing a metabolic disorder.
How Much NMN Should You Take Each Day?
For most adults seeking tangible benefits, 600–900 mg per day of NMN is a practical baseline. Many experts point to around 1,000 mg daily for stronger support. Those sensitive to supplements can begin at 250–300 mg and increase gradually over several weeks. Whatever dose you’re taking, consistency is key: NAD benefits build cumulatively over time, usually manifesting across weeks or months rather than days.
What Can Speed Up the Decline of a Person’s NAD?
While NAD levels naturally decline with age, certain lifestyle and biological factors can accelerate that drop. One major contributor is mitochondrial degradation, since mitochondria are central to NAD production. Over time, stress, poor diet, and environmental toxins can also deplete NAD stores. As Dr. Mark Hyman explains, “toxins, stress, poor diet, and various kinds of insults” all compound with age to reduce key longevity molecules like NAD.
Another major factor is increased CD38 activity, an enzyme that actively breaks down NAD and NMN. CD38 levels rise as we age, especially in response to inflammation. Chronic inflammation—often triggered by a “leaky gut” that allows endotoxins to enter the bloodstream—further amplifies this process, leading to a cycle of ongoing NAD depletion.
Finally, alcohol consumption can accelerate NAD loss by increasing oxidative stress and DNA damage. Dr. Salzman notes that alcohol “spawns the generation of oxidant stress” and activates enzymes like PARP that consume NAD in the process. Combined, these factors not only speed up NAD decline but can also intensify the visible and functional signs of aging, from fatigue and slower recovery to reduced cognitive clarity.
How We Chose the Best NMN Supplements
To create this guide, we assessed dosage, NMN form, purity, and supporting evidence. Longevity specialists generally suggest 600–1,000 mg of NMN per day for noticeable results, though we included lower-dose options for gradual introduction. We excluded products with dubious claims, such as nasal sprays or unverified additives, and prioritized brands that undergo third-party testing for purity, potency, and contaminants. Lastly, we compared milligrams per serving and total servings per bottle to identify the best overall value, favoring substance over marketing flash.