Top 10 Foods High in NMN: Boost Your NMN Levels Naturally

Top 10 Foods High in NMN

Are you looking to boost your NMN levels naturally? Look no further! In this article, we will guide you through the top 10 foods high in NMN.

Discover how these foods can support your body’s NAD production and help maintain optimal health. Whether you’re looking to enhance your energy levels or improve your overall well-being, incorporating these NMN-rich foods into your diet is a simple and effective way to achieve your goals.

Let’s dive in and explore the power of NMN-rich foods together!

What is NMN?

First thing first? What is NMN?

NMN is a molecule that your body naturally produces and is found in every living cell. It belongs to a class of molecules called nucleotides and is composed of a phosphate group, a ribose sugar, and a nicotinamide base.

NMN is converted to nicotinamide adenine dinucleotide (NAD+), which is the most abundant molecule in the body and functions as a coenzyme.

NAD+ is essential for various biological processes and declines with age and in chronic diseases. This decline in NAD+ levels can lead to the ill effects of aging and chronic diseases. However, by restoring NAD+ levels with NMN, you can mitigate these effects.

foods high in nmn
NMN molecular structure

NAD+ fuels enzymes called sirtuins, which repair DNA and support mitochondrial health. [1]

Increasing NAD+ levels with NMN can slow or reverse aging processes by promoting cell survival, repairing DNA, and maintaining healthy mitochondria. Animal studies have shown that increasing NAD+ levels can extend the lifespans of yeast, worms, and mice. [2]

NAD+ plays an active role in metabolic processes, acts as a booster for cellular energy, helps control DNA damage, and supports healthy mitochondrial functions.

Boosting NAD+ levels with NMN has numerous benefits, including weight management, improved exercise capacity, reversal of diabetes effects, protection of the heart, improved cardiac functions, brain cell protection, and regulation of inflammation and cell survival during immune response and aging.

Why NMN is Important?

Why is NMN important for your health and well-being?

NMN, or nicotinamide mononucleotide, plays a crucial role in maintaining your overall health and vitality. It’s required to produce NAD+, a coenzyme that’s essential for various cellular processes in your body.

One of the key benefits of NMN is its impact on energy metabolism and physical activity. [3]

Research in mice, has shown that NMN supplementation can stop age-associated degradation of energy and improve endurance.

In fact, mice equivalent to humans in their 80s experienced a 56 to 80 percent improvement in endurance after NMN supplementation. This means that NMN can boost your energy levels and enhance your physical performance as well.

NMN also has positive effects on brain function. It enhances brain function in aged mice by increasing blood flow and oxygen delivery to the brain. [4]

Furthermore, NMN is beneficial for eye function. It protects eye cells, enhances tear production, and reduces inflammation in dry eye disease.

NMN triggers DNA maintenance and promotes the health of eye cells. This means that NMN can prevent vision loss and improve eye function. [5]

How the body makes and maintains NAD?

To understand how your body makes and maintains NAD, it’s important to delve into the different pathways involved in its production and regulation.

NAD+ is made and maintained by converting NAD+ precursors (NR and NMN) into NAD+. These precursors can come from food or by-products of cellular reactions.

Cells use different pathways to create NAD+, and some pathways are more efficient than others.

The five predominant NAD+ precursors are:

  • nicotinic acid (NA),
  • nicotinamide (Nam),
  • nicotinamide riboside (NR),
  • nicotinamide mononucleotide (NMN) and
  • tryptophan.

NR is considered highly efficient in converting to NAD+, while tryptophan is the least efficient precursor.

foods high in nmn
All NAD+ Precursors. Source

NAD+ (Nicotinamide Adenine Dinucleotide) is a crucial molecule for various cellular processes in our bodies. There are different ways our cells can make NAD+, and I’ll explain them in simpler terms.

  1. The de novo pathway: This pathway starts with the amino acid tryptophan and turns it into a substance called quinolinic acid. Then, it joins forces with another pathway that uses nicotinic acid (NA) to make NAD+. This combined process helps in making NAD+.
  2. The salvage pathway: In this pathway, our cells can recycle substances to create NAD+. It involves two different reactions for two substances: NR and Nam. These reactions are like recycling bins for making NAD+. Additionally, NAD+ can be reused through enzymes that depend on NAD+.

As we get older, our NAD+ levels tend to decrease because certain enzymes in our cells use up NAD+. But there’s hope! We can replenish NAD+ levels by using substances that act as building blocks for NAD+.

NR (Nicotinamide Riboside) has proven to be very efficient at doing this in studies with mice. When we take NR or another substance called NMN (Nicotinamide Mononucleotide) by mouth, it can increase the levels of NAD+ in our blood. However, we can’t simply eat NAD+ because it’s too big and our cells can’t take it in, except for some special nerve cells.

There are other ways to boost NAD+ levels too. Eating less (caloric restriction), fasting and exercising have been shown to help, but we still need more research to understand exactly how these methods work.

NR vs NMN vs NAD

When deciding between NR, NMN, and NAD as precursors for boosting NAD+ levels in the body, it’s essential to grasp the distinctions and potential advantages of each of these compounds.

NR (Nicotinamide Riboside): NR serves as a precursor to NAD+ and plays a crucial role in the NAD+ production pathway, positioned just before NMN. When NR is consumed, it can be converted into NMN and then further into NAD+. This makes NR an integral part of the process of increasing NAD+ levels in the body.

NMN (Nicotinamide Mononucleotide): NMN, on the other hand, is even closer to the final product of NAD+ in the conversion process and serves as the last precursor before NAD+. When NMN is ingested, it can be more readily converted into NAD+. This proximity to the end product makes NMN an appealing option for those looking to boost NAD+ levels efficiently.

Nr Vs NMN vs NAD
A simple respresenation of how NR converts to NMN and in turn, NMN converts to NAD+

Both NR and NMN have shown effectiveness in increasing NAD+ levels when taken as dietary supplements. However, the choice between them might depend on specific factors such as tissue or organ preferences and individual responses. [7]

Different tissues and organs in the body may exhibit preferences for either NR or NMN due to variations in the availability of transporter molecules.

Some cells may take up NR more readily, while others may favor NMN. Therefore, a combination of both NR and NMN supplementation might be a prudent strategy to maximize NAD+ production in various cell types throughout the body.

Promising results have emerged from human clinical trials involving both NMN and NR. [8]

These trials have demonstrated the potential benefits of these precursors in enhancing NAD+ levels and their positive effects on various aspects of health and aging.

However, it’s important to note that no direct head-to-head comparison between NMN and NR has been conducted to definitively determine which precursor is superior. More research is needed to fully comprehend the specific advantages and potential disadvantages of each precursor, including their optimal dosages and long-term effects.

NR and NMN are both viable options for increasing NAD+ levels in the body, and the choice between them may depend on individual factors and preferences. Both show promise in research, but further studies are required to provide more detailed insights into their distinct benefits and limitations.

Foods High in NMN

Now, if you’re looking to incorporate foods high in NMN into your diet, there are several options to consider. Here’s a handy table with the top 10 options as well as a more detailed analysis for each food.

Namemg/100 g-Food
1. Edamame0.47–1.88
2. Broccoli0.25–1.12
3. Cucumber Seed0.56
Cucumber Peel0.65
4. Cabbage0.0–0.90
5. Avocado0.36–1.60
6. Tomato0.26–0.30
7. Mushrooms0.0–1.01
8. Beef (Raw)0.06–0.42
9. Shrimp0.22
10. Milk0.02 – 0.04

1. Broccoli

A closeup image of Broccoli

While broccoli contains a small amount of NMN, it’s important to note that to reach an effective NAD+ increase, you’d need to consume a large quantity of this vegetable.

To be specific, you’d need to eat approximately 161 pounds (73 kg) of broccoli to obtain 500 mg of NMN. However, despite the challenge of achieving such high levels of NMN from broccoli alone, it’s still recommended to incorporate this nutritious vegetable into your diet.

Broccoli is rich in vitamins, minerals, and other beneficial compounds, such as vitamin C, vitamin K, folate, fiber, potassium, calcium, iron, and NMN.

So, while it may not provide a significant amount of NMN, it can still contribute to your overall health and well-being.

2. Cabbage


Cabbage isn’t only a versatile vegetable but also a great source of NMN, containing 0.0 – 0.9 mg per 100 grams. This cruciferous vegetable is also packed with vitamins and minerals, making it a nutritious addition to any meal.

Cabbage is rich in vitamin C, which supports immune function and collagen production. It also provides a good amount of vitamin K, essential for proper blood clotting and bone health.

Additionally, cabbage contains fiber, which aids in digestion and promotes a healthy gut. Including cabbage in your diet can help boost your NMN levels and provide numerous health benefits.

3. Tomatoes


Tomatoes contain approximately 0.26 to 0.30 mg of NMN per 100 grams, making them a great source of this important compound.

Not only do tomatoes provide NMN, but they also offer other essential nutrients such as vitamins A, K, and C, as well as potassium and folate. The red color of tomatoes comes from lycopene, a strong natural antioxidant that may help protect against certain diseases.

Including tomatoes in your meals can contribute to a well-rounded, nutritious diet while providing you with the potential benefits of NMN and other valuable nutrients. So go ahead and add some tomatoes to your next salad, pasta dish, or sandwich for a delicious and healthy boost.

4. Avocado


You can easily incorporate avocados into your diet as they’re a rich source of NMN, containing from 0.26 to 1.60mg per 100g of product.

Avocados aren’t only delicious but also packed with nutrients that support your overall health. They’re a great source of fiber, potassium, Vitamin K, Vitamin C, Vitamin B6, and healthy fats.

The healthy fats found in avocados can help reduce cholesterol levels and support heart health. Additionally, avocados contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health and can reduce the risk of age-related eye diseases.

The anti-inflammatory compounds in avocados, such as oleic acid, can also help reduce inflammation and prevent chronic diseases. Including avocados in your diet is a delicious way to support your longevity goals.

5. Edamame (Japanese soybeans)

edamame beens

Edamame isn’t only a delicious snack and appetizer but also a great source of plant-based protein and fiber. It’s known to be one of the richest natural sources of NMN, with a concentration of approximately 0.47 – 1.88 mg per 100 grams.

While it may be challenging to get enough NMN solely from edamame, adding it to your diet can still offer a range of health benefits and support overall wellness.

Additionally, edamame provides essential nutrients such as vitamin C, vitamin K, folate, fiber, potassium, calcium, and iron, making it a nutritious choice for your meals.

6. Cucumber


Cucumbers are an excellent source of NMN, containing approximately 0.56 – 0.65 mg per 100 grams. They’re also one of the most abundant sources of NMN that you can find!

What’s interesting is that the peel of cucumbers actually contains most of the NMN, so it’s important not to peel them if you want to maximize your intake.

Including cucumbers in your diet can be a great way to boost your NMN intake and enjoy its potential benefits.

7. Mushrooms

Cultivated shiitake mushrooms growing from a log
Cultivated shiitake mushrooms growing from a log. Source: George Shepherd / Flickr

For a delicious and nutritious way to increase your NMN intake, try adding mushrooms to your diet. Mushrooms contain a moderate amount of NMN, with a range of 0.0 to 1.01 mg per 100 grams.

One type of mushroom, crimini mushrooms, not only provide NMN but also help in naturally boosting NAD levels. In fact, a cup of crimini mushrooms can give you 3.3mg of NAD+.

Including mushrooms in your meals can be a simple and tasty way to support your body’s NAD production. Whether you enjoy them sautéed, grilled, or added to soups and salads, mushrooms offer a versatile and nutritious addition to your diet.

Read Also: Top 10 Best Mushrooms To Eat For Health (Fact Checked)

8. Beef


If you’re looking to incorporate foods high in NMN into your diet more regularly, but don’t want to rely solely on vegetables, then beef may be a great option for you.

Raw beef contains approximately 0.06 to 0.42 mg of NMN per 100 grams. Beef isn’t only a good source of NMN, but it also provides essential nutrients like protein, iron, and vitamin B12.

However, it’s important to note that the NMN content in beef can vary depending on the cut and quality.

9. Shrimps

Shrimps. Source: Flickr / Creator: AnneCN

Shrimps contain approximately 0.06-0.42mg of NMN per 100 grams, making them a significant source of this essential compound.

By consuming shrimps, you can boost your NMN levels and support these important functions in your body.

Shrimps are also low in calories and fat, making them a great choice for those watching their weight. Whether you enjoy them grilled, sautéed, or in a seafood pasta dish, shrimps provide a flavorful way to increase your NMN intake and support your overall health.

10. Milk

A Glass full of milk
A Glass full of milk

You can increase your NMN levels by incorporating milk into your diet, as it’s a rich source of this essential compound. Research has shown that cow’s milk contains Nicotinamide Riboside (NR), which is a precursor to NAD+.

A study conducted by the University of Iowa found that there are approximately 3.9 μmol of NAD+ per liter of cow’s milk. This means that consuming milk can provide your body with a significant amount of NMN.

NMN is important for various biological processes in the body, including energy production and DNA repair. By incorporating milk into your diet, you can ensure that you’re getting a natural and easily accessible source of NMN to support your overall health and well-being.

Supplements vs diet for NMN

Taking NMN supplements is a more efficient way to increase your NMN intake compared to relying solely on your diet.

While NMN can be found in vegetables, fruits, and seeds, the amount you would need to consume to reach an optimal level is simply impractical.

For example, to get 150 mg of NMN, you would need to eat around 12,000 edamame beans or 2,400 heads of broccoli. That’s a lot of food!

To illustrate this point further, let’s take a look at the table below from Mirai Lab, which shows how many units of food you would need to eat to get 300 mg of NMN:

FoodUnits equivalent to 300 mg of NMN
Beef (raw)2,400 g

As you can see, relying on your diet alone to meet your NMN needs would require consuming an unrealistic amount of food.

That is why taking supplements can be a more practical and efficient option. Supplements provide a concentrated dose of NMN, allowing you to easily reach the desired intake without having to consume excessive quantities of food.

So, if you’re looking to increase your NMN levels for potential anti-aging benefits, consider incorporating supplements into your routine alongside a healthy diet.

Best NMN Supplements

There are several brands on the market that offer NMN supplements. Some of the best are

These supplements are formulated to provide a concentrated dose of NMN, making it easier to ensure you’re getting enough of this important compound.

Perpetua Life AEON

AEON Anti-Aging Supplement by Perpetua Life
  • 11 anti-aging ingredients
  • Liposomal Delivery technology
  • Contains NAD+ and Nicotinamide
  • 3rd-party Lab Tested

Introducing AEON by Perpetua Life. AEON is an anti-aging and longevity NMN supplement designed to support anti-aging and boost your overall well-being. This supplements contain key ingredients like NAD+, Nicotinamide, and other essential nutrients, all of which have been shown to have high bioavailability.

AEON offers a range of benefits, including supporting anti-aging, boosting energy levels, enhancing cognitive function, promoting cellular repair, and improving overall well-being.

The proprietary NAD+ precursor, Nicotinamide DUO™, along with compounds like Fisetin, Quercetin, Resveratrol, Astragalus membranaceus, Epigallocatechin Gallate, Trimethylglycine, L-Theanine, and Spermidine, work together to provide impressive health benefits.

AEON’s liposomal technology ensures efficient delivery of these compounds to your cells. By incorporating Perpetua Life AEON into your daily routine, you can take proactive steps towards supporting your body’s natural aging processes and achieving optimal well-being.

*Click here to get a 10% OFF discount coupon

Pure NMN by PartiQlar

PartiQlar Pure NMN supplement
  • Highest purity in the market (99%)
  • Certified by NSF, UL and GMP
  • Fast Delivery
  • Free Delivery in the US and free delivery worldwide on order over $200

PartiQlar offers NMN with the highest purity in the market, exceeding 99%. This exceptional quality is achieved through their partnership with Effepharm, a leading supplier of NMN raw materials. Effepharm has a research and development team led by US experts from GlaxoSmithKline, ensuring the highest standards of quality.

The scientific quality standard-setting team, led by a former USP scientist, further guarantees the excellence of PartiQlar NMN. Additionally, PartiQlar’s manufacturing facilities in the US are certified by NSF and UL for Good Manufacturing Practice (GMP) conformance.

By choosing PartiQlar NMN, you can expect increased energy levels and a more youthful feeling. Customers have provided positive reviews, praising the high purity and quality of PartiQlar NMN.

With fast delivery and competitive pricing, PartiQlar is an excellent choice for your NMN supplementation needs.


Optinad Best NMN Supplement
  • Significantly boosts NAD+ levels
  • Contains NR, NMN NADH, Apigenine, Quercetin, Trimethylglycine
  • Highly comprehensive NAD+
  • Free Standard Worldwide Shipping on orders over $200

OptiNAD+ is a supplement designed to enhance NAD+ levels in the body. It contains a synergistic blend of ingredients, including NMN, NR, NADH, apigenin, quercetin, and trimethylglycine.

This hand-selected and beta-tested formulation provides a significant increase in energy levels. OptiNAD+ offers a range of benefits, such as promoting healthy aging and keeping the body and brain functioning optimally.

It’s a comprehensive NAD+ stack with multiple precursors for maximum effectiveness. Users have reported enhanced cellular energy, improved sleep quality, reduced stress, and an overall energy boost throughout the day.

OptiNAD+ is available for purchase in 60ct. or 120ct. jars from Nootropics Depot, where it’s lab-tested for purity and identity. Give OptiNAD+ a try and experience the unique benefits it has to offer.

Frequently Asked Questions

It is unlikely to overdose on NMN when obtained from foods. However, excessive intake of any nutrient can be harmful. It is important to consume NMN in moderation and consult with a healthcare professional if you have concerns.

Although there’s no official recommnedned intake of NMN, the recommended starting dose is:

  • If you’re younger than 35 years old, it’s typically suggested to begin with 250 mg of NMN daily. After 1 to 2 weeks, you can consider doubling the dose to 500 mg daily.
  • If you’re 35 years old or older, a higher starting dose of 500 mg of NMN daily is recommended.
  • Similarly, after 1 to 2 weeks, you can think about increasing the daily dose to 1000 mg.

  1. Intermittent Fasting and Caloric Restriction:
    • Intermittent fasting and caloric restriction have been shown to boost NAD+ levels. These practices involve cycles of eating and fasting or reducing calorie intake, which may stimulate NAD+ production.
  2. Exercise:
    • Regular physical activity can increase NAD+ levels. Aerobic and resistance training have both been associated with NAD+ enhancement. Exercise promotes the activity of enzymes involved in NAD+ synthesis.

Nicotinamide Mononucleotide (NMN) is water-soluble. It dissolves readily in water, which makes it relatively easy for the body to absorb and utilize when taken as a supplement or through dietary sources. This water solubility is an advantage because it allows NMN to be easily transported in the bloodstream and enter cells where it can participate in various biological processes, including NAD+ synthesis.

According to Examine, NMN has been shown to be safe in doses up to 1200 mg daily for 6 weeks and 900 mg daily for 8 weeks. Doses of 2000 mg daily have been taken for up to 14 days with no adverse effects.

Both methods have their advantages and considerations:

Intravenous NMN:

  1. Direct Delivery: Intravenous administration allows NMN to bypass the digestive system and enter the bloodstream directly. This means that the body may receive the NMN more rapidly and efficiently.
  2. Precise Dosage: Healthcare professionals can precisely control the dosage during intravenous administration.

Oral NMN Capsules:

  1. Convenience: Taking NMN orally in capsule or powder form is more convenient and does not require medical supervision.
  2. Availability: Oral NMN supplements are more widely available to the general public.
  3. Lower Cost: Intravenous treatments often incur higher costs and require medical facilities and professionals.
  4. Safety Profile: The safety profile of oral NMN supplements has been studied to some extent, but long-term safety data for intravenous NMN is limited.

The choice between intravenous NMN and oral capsules depends on individual factors such as your specific health goals, preferences, and the guidance of a healthcare professional. Some people may prefer the convenience of oral NMN supplements, while others may seek the potential benefits of more direct intravenous administration.

The FDA has stopped NMN from being sold as a dietary supplement in the US because it’s being looked at as a potential drug. Amazon also banned NMN products for sale after March 13, 2023. Pharmaceutical companies exploring NMN as a drug might be the reason behind this change. They want to protect their drug development efforts from competition with dietary supplements. This decision has worried those who support natural supplements, healthcare professionals, and the supplement industry.

According to Examine, NMN has been shown to be safe in doses up to 1200 mg daily for 6 weeks and 900 mg daily for 8 weeks. So, it is safe to assume that Yes, it is OK to take NMN everyday.

Bottom Line

Incorporating foods high in NMN into your diet can help boost your body’s NAD levels, which is essential for various cellular processes.

While supplements are available, obtaining NMN through a balanced diet is a natural and effective way to support your NAD production.

By including foods like broccoli, avocado, and edamame, you can ensure your body has the necessary resources to maintain optimal NAD levels and support overall health.

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