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How Much Should I Take: Dosage of NMN Explained

At Charava, a common question we receive is, "How much NMN should I take?" Let's explore the best NMN dosage based on your age.

Understanding NMN and Its Benefits

NMN (Nicotinamide Mononucleotide) is a type of vitamin B3 that helps produce NAD+ (Nicotinamide Adenine Dinucleotide). NAD+ is crucial for activating SIRTUIN genes, also known as longevity genes. These genes play a significant role in maintaining energy levels, cellular health, and overall vitality.

Why Age Matters

Hormone production peaks around age 25, and as you age, your energy levels tend to decline due to reduced hormone production. However, the good news is that NMN supplements can help boost your NAD+ levels, potentially improving your energy and overall well-being.

NMN Dosage Recommendations

For Those Under 35

  • Starting Dose: 250 mg each morning, ideally an hour before breakfast.
  • Benefits: NMN helps maintain NAD+ levels, which regulate circadian rhythms, ensuring you feel alert and awake. Taking NMN in the morning gives your body a natural wake-up call.
  • Additional Tip: Consider taking a tablespoon of extra virgin olive oil with your NMN. Oleic acid in olive oil supports the activity of SIRTUIN genes. After a week or two, you can increase your dose to 500 mg per day based on how you feel.

For Those Over 35

  • Starting Dose: 500 mg each morning.
  • Adjusting the Dose: After a week, you may increase the dose to 1 gram per day.


By tailoring your NMN dosage to your age, you can optimize the benefits of this powerful supplement. Always start with the lower dose and gradually increase it to find what works best for you. As always, consult with a healthcare professional before starting any new supplement regimen.

Experience the potential of NMN with Charava and take a step towards better health and vitality.




Nothing mentioned in this article is considered medical advice. Always consult with your doctor first before taking any supplements.