How to Get NMN Naturally: Top 9 NMN Food Sources

Updated on December 18, 2023
A lady eating a broccoli with a fork.
Key Points
  • Natural NMN sources include edamame, avocado, broccoli, and beef, with edamame being the richest.
  • To optimize NMN absorption, diversify your diet with NMN-rich foods, consume them fresh, and combine with healthy fats.
  • NMN supplements offer higher concentrations for therapeutic effects, while natural sources provide nutritional synergy.

In the quest for longevity and vitality, Nicotinamide Mononucleotide (NMN) emerges as a pivotal compound, promising remarkable health benefits.

In this article, we will explore natural dietary sources and effective strategies to optimize its absorption. Whether through natural sources or supplements, NMN stands as a beacon of hope in the journey towards enhanced health and longevity.

What is NMN and Its Health Benefits

Nicotinamide Mononucleotide (NMN) is a vital compound critical for energy production and DNA repair, serving as a precursor to the essential coenzyme NAD+. As NAD+ levels naturally diminish with age, this leads to decreased cellular health and visible signs of aging.

Supplementing with NMN can enhance NAD+ levels, potentially slowing down age-related processes. NMN is increasingly recognized for its possible benefits in improving metabolic, cardiovascular, and neurological health.

For a more in-depth exploration of NMN and its effects on health, delve into this comprehensive article: Comprehensive Guide to NMN Supplement Benefits.

Top Natural Sources of NMN

Several natural foods are rich in NMN, offering a way to boost this vital compound through diet. 1

Edamame (Immature Soybeans)

Edamame is one of the richest natural food source for NMN. 100g of Edamame contains 0.47 to 1.88mg.

Not only NMN but edamame offers significant amounts of other nutrients including iron, vitamin C, calcium, and potassium. It's also a good source of copper, zinc, phosphorus, riboflavin, niacin, and vitamin K. So edamame will be the best choice for natural NMN source.


Avocado stands out as a significant natural source of NMN, offering between 0.36 to 1.60 mg per 100g. This creamy fruit is not only valued for its NMN content but also for its rich array of nutrients. Avocados are high in healthy fats, vitamins C, E, K, and B6, and minerals like folate and potassium. Incorporating avocado into your diet can provide a delicious way to boost NMN intake while also reaping the benefits of its diverse nutrient profile.


Broccoli is also a NMN rich natural food, containing 0.25 to 1.12mg per 100g. As cruciferous vegetables are known for its abundant sources of vitamins, minerals, and antioxidants, it would be a good choice besides its NMN content.


Cabbage, another cruciferous vegetable, is a good source of NMN, containing 0.0 to 0.90mg per 100g. Known for its rich nutrient profile, cabbage not only offers NMN but is also a valuable source of vitamins, minerals, and antioxidants. Incorporating cabbage into your diet can be beneficial for both its NMN content and overall health properties.


Mushrooms are a diverse food source for NMN, with a content ranging from 0.0 to 1.01 mg per 100g. They are not only a potential source of NMN but also provide other health benefits due to their unique nutritional profile. Mushrooms can be a great addition to a diet aimed at boosting NMN levels naturally.


Cucumbers offer NMN in both their seeds (0.56 mg/100g) and peel (0.65 mg/100g). They are a hydrating food, rich in various nutrients, making them an excellent choice for those looking to increase their NMN intake through a natural diet.


Tomatoes contain 0.26 to 0.30 mg of NMN per 100g. Known for their versatility and rich nutrient profile, including vitamins and antioxidants, tomatoes are an easy and delicious way to consume NMN.

Beef (Raw)

Raw beef is a notable source of NMN, containing between 0.06 to 0.42 mg per 100g. As a staple in many diets, beef not only provides NMN but also is a rich source of protein, iron, and other essential nutrients. Incorporating beef into your diet can offer a balanced approach to increasing NMN intake, especially for those preferring meat-based sources.


Shrimp offers a unique source of NMN with a content of 0.22 mg per 100g. Beyond NMN, shrimp are known for their high-quality protein and are rich in various minerals and vitamins. Including shrimp in your diet can diversify your NMN sources and contribute to a nutritious and balanced dietary regimen.

Consuming these foods regularly can help maintain optimal NAD+ levels in the body, supporting overall health and wellness. They are best consumed fresh and minimally processed to ensure the highest NMN content. By incorporating a variety of these NMN-rich foods into your diet, you can harness their health benefits while enjoying a diverse and flavorful diet.

Maximizing NMN Absorption from Natural Sources

To maximize the absorption of NMN from natural sources, consider the following tips:

  • Diversify Your Diet: Incorporate a variety of NMN-rich foods like edamame, broccoli, and avocados into your daily meals to ensure a steady supply of NMN.
  • Fresh and Minimally Processed: Consume these foods in their freshest form and minimally processed to preserve NMN content.
  • Combine with Healthy Fats: Pair NMN-rich foods with healthy fats like olive oil or nuts to enhance absorption.
  • Cooking Methods: Gently cook vegetables like broccoli and cabbage to make NMN more bioavailable while preserving other nutrients.

By following these tips, you can improve the absorption of NMN from your diet, contributing to better health and potentially slowing down the aging process.

Comparing NMN Sources: Natural vs Supplements

When comparing NMN from natural sources and supplements, it would be benefitial to consider aspects below.

Concentration and Efficacy

Supplements often have higher concentrations of NMN, making them potentially more effective for specific health objectives like anti-aging or boosting cellular health. This high concentration can be essential for achieving certain therapeutic outcomes.

Bioavailability and Absorption

The bioavailability of NMN in natural food sources is generally good, but the quantities available are lower compared to supplements. This aspect is crucial in understanding how much NMN the body can actually use from these different sources.

Nutritional Synergy and Holistic Health

Natural sources of NMN come with a range of other nutrients, offering a more holistic approach to health. These nutrients include vitamins, minerals, and antioxidants, which supplements may lack. This synergy can be beneficial for overall health and wellness.

Practicality and Lifestyle Considerations

Incorporating NMN-rich foods into the diet promotes diversity and can align with whole-food dietary preferences. Supplements, on the other hand, offer a more straightforward and convenient option, which might be preferable for some lifestyles.

Ultimately, the choice between natural sources and supplements depends on individual health goals, dietary preferences, and specific health needs. Consulting with a healthcare provider can help determine the best approach for boosting NMN levels in your body.


Adding NMN to your life is simple with natural sources like avocados, broccoli, and tomatoes. Though these foods provide NMN in smaller amounts, they are part of a healthy, balanced diet. For those seeking higher NMN levels, combining these natural sources with supplements might be the key to achieving optimal health benefits.


Q: How can I increase my NMN naturally?

A: To naturally increase your NMN levels, focus on incorporating a variety of NMN-rich foods into your diet. Foods like edamame, avocado, broccoli and others explained in this article are excellent sources. Consuming these foods regularly, in their freshest and minimally processed forms, can enhance your NMN intake.

Q: What food is highest in NMN?

A: Among natural foods, edamame (immature soybeans) is one of the richest sources of NMN, containing between 0.47 to 1.88 mg per 100g. This makes edamame an excellent choice for those looking to boost their NMN levels naturally.

Q: Is NMN just vitamin B3?

A: No, NMN is not just vitamin B3. While NMN is related to vitamin B3 (niacin), they are different compounds. NMN is a precursor to nicotinamide adenine dinucleotide (NAD+), a vital coenzyme in the body. Vitamin B3, on the other hand, is a nutrient essential for overall health and can be converted into NAD+ through different metabolic pathways.

Q: What is the best alternative to NMN?

A: If you're looking for an alternative to NMN, consider focusing on other NAD+ precursors like Nicotinamide Riboside (NR). NR offers similar benefits in boosting NAD+ levels and is also available in supplement form.

For more information comparing NMN and NR, read our dedicated article "NMN vs NR: What Are the Differences as NAD+ Precursor?".

Q: Can I get enough NMN from my diet to impact my health?

A: While natural sources of NMN like edamame, broccoli, and avocados provide this compound, the quantities are relatively small. A balanced diet including these foods can contribute to overall health, but for specific NMN-related health goals, supplements might be necessary.

Q: Are NMN supplements safe?

A: NMN supplements are generally considered safe for most individuals. However, it's always best to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions.

Q: How can I incorporate NMN-rich foods into my diet?

A: Incorporating NMN-rich foods is easy. Add edamame to salads, enjoy broccoli and cabbage in stir-fries, use avocado in sandwiches or as a toast topping, and include tomatoes and cucumbers in salads or as snacks.

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