NMN (Nicotinamide Mononucleotide) Food Sources: Unlocking the Best Options

NMN (Nicotinamide Mononucleotide) Food Sources: Unlocking the Best Options

Nicotinamide Mononucleotide (NMN) is a naturally occurring compound that plays a crucial role in the production of NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme essential for various cellular processes in your body. NAD+ levels play a critical role in moderating age-related complications and maintaining your overall health. As you age, the production of NAD+ declines, making it essential to consume NMN-rich foods to maintain adequate levels.

There are several natural food sources that can provide you with NMN, which your body converts into NAD+ through various chemical processes. Some of these foods include fruits, vegetables, and animal sources. In the following paragraphs, we'll explore these foods and discuss their benefits, so you can make informed choices when striving to maintain your NMN levels.

NMN Basics

Metabolism Role

Nicotinamide Mononucleotide (NMN) plays a crucial role in your body's metabolism. It is a nucleotide derived from ribose and nicotinamide, which is involved in the production of nicotinamide adenine dinucleotide (NAD) in humans. NAD is essential for cellular energy production, and NMN helps your body maintain optimal NAD levels. As you age, your NMN levels naturally decline, which can impact your body's energy production and cellular functions1.

Health Benefits

NMN has been suggested to provide several potential health benefits. By supporting NAD production, it can help maintain the overall health of your cells and support various cellular functions2. Some of the potential benefits of NMN include:

  • Anti-aging effects: Increasing NAD levels through NMN supplementation might help combat the aging process and promote overall longevity3.
  • Cognitive function: Maintaining optimal NAD levels can support brain health and cognitive function, potentially helping to prevent cognitive decline associated with aging4.
  • Energy production: Adequate NAD levels promote efficient production of cellular energy, which is essential for maintaining proper physiological function5.

Incorporating natural sources of NMN, like avocados, broccoli, and cabbage, into your diet can be a beneficial way to support NAD levels and promote overall health6.

Natural Food Sources

NMN Food Sources

NMN (Nicotinamide Mononucleotide) is an essential compound that can help maintain healthy NAD+ levels in the body. It occurs naturally in various food sources, and by incorporating these foods into your diet, you can reap the benefits of NMN. Here are some natural NMN sources in vegetables and fruits, dairy and meats, and beverages.

Vegetables and Fruits

To boost your NMN intake through vegetables and fruits, consider adding the following to your diet:

  • Avocados: Rich in nutrients and containing 0.36 to 1.60 mg of NMN per 100 grams, avocados make a tasty and healthy addition to your meals.
  • Broccoli: Not only is it a great source of vitamins and minerals, but broccoli also contains 0.25 to 1.12 mg of NMN per 100 grams.
  • Other fruits and vegetables, such as tomatoes, cucumbers, and spinach, can also provide a moderate amount of NMN in your diet.

Dairy and Meats

For a more substantial intake of NMN, look to include these dairy and meat sources in your meals:

  • Shrimp: As an animal food source, shrimp is a good way to obtain NMN.
  • Edamame: Though not explicitly a dairy product, edamame is a soybean-based food that can increase your NMN intake.
  • Other animal-derived products, such as milk and beef, have yet to be fully explored in terms of NMN content but may contribute to a small extent.


Lastly, you can hydrate while increasing your NMN levels with certain beverages:

  • Green tea: Known for its antioxidants and health benefits, green tea is another natural source of NMN.
  • Coffee: Your morning cup of coffee could potentially contribute to your NMN intake, although the concentration is likely to be minimal compared to other sources.

By incorporating these foods and beverages into your diet, you can naturally increase your NMN intake and support your body's NAD+ levels. Stick to a well-balanced and varied diet to maximize the benefits.

Optimizing Diet for NMN Intake

Balanced Diet

To optimize your diet for NMN intake, focus on consuming a variety of fruits and vegetables as well as specific animal sources. Some natural sources of NMN include cabbage, edamame (immature soybean), tomatoes, cucumbers, onions, and avocados, which contain between 0.36-1.60mg of NMN per 100g of the product source. Other excellent sources of NMN include beef and shrimp.

To ensure you get the necessary amount of NMN, aim to include these foods in your daily meals. A well-balanced meal plan might include:

  • Breakfast: Avocado toast with a side of tomato and cucumber slices
  • Lunch: Grilled shrimp salad with cabbage, edamame, and onions
  • Dinner: Beef stir-fry with a variety of vegetables
  • Snack: A handful of cherry tomatoes or a small avocado

Food Preparation Tips

When preparing foods rich in NMN, be mindful of cooking methods and storage techniques to preserve this essential compound. Here are some useful tips to help you prepare these foods:

  1. Choose fresh ingredients: Opt for fresh ingredients as opposed to canned or processed.

Safety and Considerations

When it comes to NMN (Nicotinamide Mononucleotide), it's essential to keep safety and other considerations in mind. In this section, you'll find valuable information on dosage recommendations and possible side effects.

Dosage Recommendations

Although NMN has shown promising results in animal studies, it's important to remember that these findings may not directly translate to humans. There is no established optimal dosage for NMN as a supplement, but some sources suggest starting with a low dose and gradually increasing it according to your body's response. It's always a good idea to consult your healthcare provider before incorporating any new supplement into your daily routine.

Possible Side Effects

While NMN has demonstrated potential health benefits, it's crucial to be aware of possible side effects. Research on human NMN supplementation is still in its early stages, and long-term side effects remain largely unknown. Some users might experience transient side effects such as upset stomach, headache, or dizziness. If you notice any adverse reactions, discontinue use and consult your healthcare provider immediately.

Remember to always approach NMN supplementation with caution and consult with a healthcare professional to ensure it's the right choice for your health and wellness goals.

Frequently Asked Questions

What foods have the highest NMN content?

Foods rich in NMN include vegetables such as broccoli, cabbage, cucumber, and edamame. Fruits like avocado and tomato and nuts like almonds also contain NMN. Keep in mind that the levels of NMN in these foods may vary, and heating or cooking may affect their NMN content.

How can I increase NMN levels naturally?

To increase your NMN levels naturally, consume a diet rich in fruits, vegetables, and nuts containing NMN. It's also essential to maintain a balanced, nutritious diet and engage in regular physical activity to support your overall health and well-being.

Which supplements contain NMN?

Numerous supplements are available on the market containing NMN, such as those by Renue By Science NMN Supplement. It is important to choose reputable brands and consult with a healthcare professional before starting any supplementation.

Are there any side effects of NMN?

While NMN is generally considered safe and well-tolerated, there may be potential side effects in some individuals. These can include mild gastrointestinal symptoms such as gas, bloating, or diarrhea. It's always recommended to consult a healthcare professional if you have concerns about side effects or interactions with medications.

What are the benefits of NMN?

NMN is a precursor to NAD+, an essential coenzyme required for cellular energy production and various cellular functions, as mentioned in this source. Supplementing with NMN may help increase NAD+ levels, thus potentially supporting cellular health, energy production, and slowing the aging process.

Can NMN be found in vegetables?

Yes, NMN can be found in vegetables such as broccoli, cabbage, cucumber, and edamame. Incorporating these vegetables into your diet can be an excellent way to increase your NMN intake naturally.


  1. https://en.wikipedia.org/wiki/Nicotinamide_mononucleotide 
  2. https://www.healthline.com/health/nmn-nicotinamide-mononucleotide-benefits-side-effects-and-dosage 
  3. https://www.thorne.com/take-5-daily/article/meet-the-vitamin-b3-family-nr-nmn-niacin-explained 
  4. https://todayspractitioner.com/aging/nicotinamide-mononucleotide-nmn-what-you-need-to-know/ 
  5. https://www.healthline.com/health/nmn-nicotinamide-mononucleotide-benefits-side-effects-and-dosage 
  6. https://hello100.com/nmn-foods/ 
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