As we already know, nicotinamide mononucleotide is a vitamin B3 derivative. As a direct precursor of NAD + NMN forms an integral building block for the cell’s energy production. In addition, the molecule supports stress management and cellular survival by activating enzymes called Sirtuine. As is well known, new scientific findings always raise new questions. Questions such as the correct dosage of NMN or whether NMN even occurs in nature are addressed by a Study by Mills and colleagues find the right answers:
NMN – pure nature
In this study, it was found that some everyday foods actually contain nicotinamide mononucleotide. The following table summarizes the foods and their different proportions of pure NMN. Nicotinamide mononucleotide is found in significant quantities in edamame, broccoli and cucumber, i.e. mainly vegetables. Fruits such as avocados and tomatoes are also rich in NMN and again speak in favor of a vegetarian diet. NutritionWhen it comes to meat or seafood, the NMN portion is relatively meager. So if you're riding the green wave, you'll have NMN in larger quantities on your plate.
| Food | Amount of NMN (mg per 100g food) |
|---|---|
| Edamame/Soybeans | 0,47 - 1,88 |
| broccoli | 0,25 - 1,12 |
| Cucumber (seeds) | 0,56 |
| Cucumber (peel) | 0,65 |
| cabbage | 0,00 - 0,90 |
| Avocado | 0,36 - 1,60 |
| tomatoes | 0,26 - 0,30 |
| mushrooms | 0,00 - 1,01 |
| Raw beef | 0,06 - 0,42 |
| shrimp | 0,22 |
The way to the right dose
The main aim of the study mentioned was to find out whether long-term intake of NMN has a preventive effect on the physiological aging process and to find out the NMN dosage. Mice were fed NMN over a period of 12 months. The animals received either 100 mg or 300 mg of NMN per kilogram of body weight daily. During this period, various tests were carried out to control tolerance and effect. The study found that NMN was remarkably effective in mitigating age-related decline in mice. Without obvious toxicity or harmful side effects, NMN suppressed age-associated weight gain, improved energy metabolism and insulin sensitivity, and promoted physical activity and vision. These scientifically proven effects could speak for the prophylactic and therapeutic potential of NMN. The only question that remains is at what dose would similar effects be expected in humans? Can the NMN dosage in mice be simply applied to humans?
Hope for a possible dosage
Sounds more difficult than expected: The trick is to project the mouse's body surface onto the dimensions of a human. Based on the different surface profile, the dosage for a human can be easily calculated. Since effects were already seen in mice with a daily dose of 100 mg/kg NMN, Mills and colleagues assumed that the equivalent dose could also have an effect on humans. The adequate dosage would therefore correspond to an amount of around 8 mg/kg/day for humans. That would be, for example, 560 mg NMN per day for an adult weighing 70 kg. Imagine that you would have to eat more than 50 kg of broccoli to achieve the same amount! Fortunately, we are spared that.
Using the following formula, you can easily calculate your personal minimum dose of nicotinamide mononucleotide:
8 × body weight (in kg) = minimum daily dose of NMN (in mg)
It should be noted, however, that these are merely the assumptions of Mills and colleagues and not a dosage recommendation. Further prospective studies are needed to confirm and evaluate this assumption. Only scientific findings from research on humans allow concrete conclusions to be drawn about a recommended dosage.
Sources
Books
Mills, KF, Yoshida, S., Stein, LR, Grozio, A., Kubota, S., Sasaki, Y., Redpath, P., Migaud, ME, Apte, RS, Uchida, K., Yoshino, J. , & Imai, S. I. (2016). Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice.Cell metabolism,24(6), 795-806.
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