What Is the Best Way to Take NMN? Sublingual NMN, Buccal Delivery, and What Andrew Huberman Has Said
NMN has become one of the most discussed ingredients in the growing field of NAD+ support.
But as interest in NMN has increased, so has a practical question:
What is the best way to take NMN?
Most NMN products are capsules or powders that are swallowed. Other products are placed under the tongue, a method known as sublingual administration. Peptide Airs takes another approach by holding NMN against the inside of the cheek in a buccal pouch.
Each method delivers NMN differently. Until recently, however, there was almost no direct human research comparing swallowed NMN with NMN administered through the tissue inside the mouth.
That changed in June 2026, when researchers published the first randomized human crossover study directly comparing oral and sublingual NMN. The findings are interesting, but they also require careful interpretation. Nature
The Quick Answer
There is not yet enough evidence to say that one NMN delivery method is universally best.
Traditional oral NMN has the largest body of human supplementation research. Multiple studies have found that oral NMN can increase blood NAD+ or NAD-related metabolites, although evidence for broader health, performance, or longevity benefits remains mixed. PubMed
Sublingual NMN now has preliminary human evidence showing a faster early rise in certain terminal NMN metabolites compared with swallowing the same dose. However, that study did not find a significant difference in blood NMN, nicotinamide, or NAD+ concentrations between the two methods during the 60-minute testing period. Nature
Buccal NMN pouches offer a practical advantage by maintaining contact between the formula and oral tissue without requiring users to measure loose powder or hold a dissolving tablet under the tongue.
For people focused on portability, controlled dosing, and ease of use, a buccal NMN pouch may be one of the most convenient ways to include NMN in a daily routine.
What Is NMN?
NMN stands for nicotinamide mononucleotide.
It is a naturally occurring molecule involved in the production of nicotinamide adenine dinucleotide, more commonly known as NAD+.
NAD+ is a coenzyme used throughout the body. It participates in energy metabolism, redox reactions, cellular signaling, and the activity of enzymes involved in processes such as DNA repair.
NMN is often called a direct precursor to NAD+ because it sits immediately before NAD+ in one of the body’s major biosynthetic pathways.
That does not mean taking NMN is the same as directly delivering NAD+ into every cell. NMN can be converted, metabolized, and processed through several pathways before contributing to the body’s NAD+ pool.
Recent human studies have confirmed that NMN supplementation can affect NAD-related biomarkers. In a 2025 randomized study of 65 healthy participants, 14 days of oral NMN or nicotinamide riboside increased whole-blood NAD+ concentrations by approximately twofold compared with placebo. The researchers also found evidence that intestinal microorganisms may participate in how oral NMN is metabolized. Nature
A separate randomized trial in older men found that 250 milligrams of oral NMN per day increased whole-blood NAD+ and related metabolites. Some exploratory muscle-function measures improved, although the authors stated that those findings would need confirmation in larger studies. Nature
What Andrew Huberman Has Said About Sublingual NMN
Andrew Huberman has publicly discussed using NMN in sublingual powder form.
In a 2023 Huberman Lab Ask Me Anything episode, he said he had taken approximately one to two grams of NMN by placing the powder under his tongue and allowing it to dissolve. He described taking it in the morning and reported a personal perception of increased energy. Huberman Lab
The context of those comments matters.
Huberman explicitly said that he did not take NMN with the expectation that it would extend his lifespan. He described his own experience with energy, while acknowledging that evidence for human lifespan extension was not established. Huberman Lab
That distinction is important for anyone researching “Andrew Huberman NMN” or “Andrew Huberman sublingual NMN.”
His personal routine shows that sublingual administration has been used by a prominent science communicator. It does not prove that the same routine, dose, or delivery method is ideal for everyone.
Personal experience should not be confused with a randomized clinical trial.
Peptide Airs is not affiliated with Andrew Huberman or Huberman Lab, and Huberman has not endorsed Peptide Airs.
How Does Sublingual NMN Work?
“Sublingual” means beneath the tongue.
When a powder, tablet, or film is held underneath the tongue, dissolved material comes into contact with the sublingual mucosa. This tissue has a rich blood supply and is relatively permeable compared with several other regions of the mouth.
The goal of sublingual delivery is to give an ingredient an opportunity to cross oral tissue and enter systemic circulation before the entire serving is swallowed.
This route may partially avoid the first-pass metabolism that occurs when a swallowed ingredient travels from the digestive tract to the liver.
However, sublingual use does not mean that every milligram enters the bloodstream directly.
Saliva is still produced. Some material may be swallowed. Some may be metabolized in the mouth, digestive tract, microbiome, liver, or other tissues.
The effectiveness of an oral-mucosal product depends on more than placement. Molecular size, stability, solubility, contact time, saliva, pH, tissue permeability, and the complete formulation can all influence delivery. PubMed Central (PMC)
Sublingual NMN Versus Buccal NMN
Sublingual and buccal delivery both use the tissue inside the mouth, but they are not identical.
A sublingual product is placed beneath the tongue.
A buccal product is placed between the cheek and gum, usually beneath the upper or lower lip.
Sublingual tissue is generally thinner and more permeable. This can make it suitable for formulations designed for relatively rapid absorption.
Buccal tissue is thicker, but it may be better suited to products intended to remain in one position for a longer period. A pouch can maintain contact with the cheek tissue without requiring someone to hold loose powder under the tongue.
This sustained placement is one reason buccal pouches are an interesting format for NMN.
It is still important not to assume that evidence from a sublingual NMN tablet automatically proves the bioavailability of every buccal NMN pouch. The anatomical site, dose, formulation, release rate, contact time, and supporting ingredients can all differ.
What the New Human Study Found
In June 2026, researchers published the first randomized human crossover trial comparing oral and sublingual NMN.
Fourteen healthy adult men enrolled in the study, and thirteen completed both phases. Each participant received the same 250-milligram NMN tablet by two different methods, separated by an eight-day washout period. Nature
During the oral phase, participants swallowed the tablet with water.
During the sublingual phase, participants held the tablet under their tongue for three minutes without swallowing. At the end of three minutes, they swallowed the accumulated saliva and remaining tablet material.
Blood samples were collected before administration and at 5, 15, 30, and 60 minutes afterward. Researchers measured NMN, NAD+, nicotinamide, NADP+, and two terminal metabolites called 2PY and 4PY. Nature
The study found that sublingual administration produced significantly greater early exposure to 2PY and 4PY.
At 15 minutes, concentrations of both metabolites were higher after sublingual NMN than after swallowed NMN. Their 60-minute incremental area under the curve was also significantly higher with sublingual administration.
However, there were no significant differences between the methods in blood concentrations of intact NMN, nicotinamide, NAD+, or NADP+ over the measurement period. Nature
What Do 2PY and 4PY Tell Us?
2PY and 4PY are downstream products created as nicotinamide and related compounds are metabolized.
Their faster appearance suggests that the route of administration affected the early handling of the NMN dose.
That is meaningful because it shows that sublingual and oral administration did not produce identical early metabolic patterns.
It does not necessarily mean that more intact NMN reached target cells. It also does not prove that sublingual administration produced more intracellular NAD+.
In fact, the researchers specifically stated that the increases in 2PY and 4PY could not reveal exactly where the NMN was absorbed or converted. Possible contributors included the oral cavity, swallowed material, the gastrointestinal tract, gut microorganisms, and downstream metabolism. Nature
The researchers called for future studies using tracer methods and direct measurements of intracellular NAD+ in blood cells or target tissues.
Does the Study Prove Sublingual NMN Is Better?
Not yet.
The study supports the idea that sublingual NMN can produce a faster early increase in certain terminal metabolites. It does not establish that sublingual NMN is superior for energy, exercise, cognition, metabolic health, healthy aging, or longevity.
The trial had several limitations:
It included a small group of healthy adult men. Blood was measured for only 60 minutes. Residual NMN and saliva were swallowed after three minutes. The investigators could not calculate a complete pharmacokinetic profile, including total exposure or the true time to maximum concentration.
The research was also funded by Meiji Holdings, and all three authors were employees of the company. That does not invalidate the findings, but it is part of the context readers should know when evaluating the study. Nature
The best conclusion is that sublingual NMN now has preliminary human evidence supporting a distinct and potentially faster early metabolic response.
That is encouraging, but it is not the same as proving better long-term results.
Why Oral NMN Research Still Matters
The largest body of NMN research in humans still involves swallowed NMN.
Oral studies have reported measurable changes in NAD+ metabolism at daily doses ranging from a few hundred milligrams to approximately one gram. Some trials have reported changes in muscle insulin sensitivity, gait speed, grip strength, exercise measures, or vascular markers.
Results have not been uniform across populations or outcomes.
A 2026 systematic review examined 33 human intervention studies involving NAD-related compounds. The review found that oral NMN and NR consistently affected NAD-related biomarkers and were generally well tolerated over periods of weeks to months.
However, improvements in metabolic, functional, vascular, and other health-related outcomes were inconsistent, endpoint-specific, or absent. The reviewers concluded that clinical effectiveness for anti-aging and general wellness outcomes remains uncertain. PubMed
In other words, increasing an NAD-related blood marker is not automatically the same as producing a meaningful health outcome.
Why a Buccal NMN Pouch May Be the Best Format for Real Life
The most scientifically accurate answer to “What is the best way to take NMN?” depends on what the word “best” means.
If “best” means the route supported by the greatest number of existing human studies, oral capsules currently have the advantage.
If “best” means the route proven to produce the highest intracellular NAD+ levels, the available research does not yet provide a clear winner.
If “best” means convenient, portable, pre-portioned, and easy to use consistently, a buccal NMN pouch has clear practical strengths.
A pouch does not require water. There is no loose powder to measure. It can remain against the cheek while someone works, trains, travels, studies, or commutes.
That matters because the value of any supplement routine is limited when the product is too inconvenient to use regularly.
Consistency does not replace bioavailability research, but it is an important part of real-world product design.
How Peptide Airs Delivers NMN
Peptide Airs is a nicotine-free buccal wellness pouch formulated with NMN, Glutathione, caffeine, and B vitamins.
Each pouch currently contains:
100 milligrams of NMN
100 milligrams of Glutathione
50 milligrams of caffeine
Vitamins B3, B6, B9, and B12
The current product directions recommend placing the pouch between the cheek and upper lip for 15 to 30 minutes. The brand’s suggested four-pouch daily serving provides a total of 400 milligrams of NMN and 200 milligrams of caffeine. AIRS
This format gives the formula extended contact with buccal tissue while providing a controlled amount in each pouch.
Peptide Airs should not be described as identical to the sublingual NMN tablet used in the 2026 trial. The research used a different product, dose, placement, and protocol.
The study supports further research into oral-mucosal NMN delivery. It does not constitute finished-product pharmacokinetic testing of Peptide Airs.
That distinction protects scientific credibility and makes the article more trustworthy.
Does NMN Provide Immediate Energy?
NMN is involved in the biological pathways that produce NAD+, and NAD+ is essential to cellular energy metabolism.
That does not make NMN an acute stimulant.
Someone should not expect NMN to behave like caffeine immediately after taking it. Changes in NAD-related metabolism and the subjective feeling produced by a stimulant are different biological effects.
Peptide Airs contains 50 milligrams of caffeine per pouch. Any rapid increase in alertness or focus is more reasonably associated with the caffeine component than with an immediate effect of NMN.
This difference is important because it allows NMN to be described accurately as a precursor involved in cellular energy metabolism, without suggesting that it creates an instant stimulant effect.
Is Buccal NMN Better Than an NMN Capsule?
A buccal pouch may be better for someone who values portability, oral-mucosal contact, and controlled servings.
A capsule may be better for someone who prefers to swallow a supplement quickly and does not want to keep a pouch in their mouth.
At present, there is no published head-to-head human trial comparing a finished NMN pouch with a conventional NMN capsule over multiple weeks.
Claims that a pouch provides a specific multiple of capsule absorption would require direct pharmacokinetic testing of those finished products.
The current evidence supports describing buccal NMN as a promising and convenient delivery approach, rather than claiming a guaranteed absorption percentage.
Frequently Asked Questions
What is the best way to take NMN?
No NMN delivery method has been proven universally superior. Oral NMN has the largest amount of human research, while sublingual NMN has preliminary evidence of a faster early rise in certain downstream metabolites. Buccal pouches provide convenience and sustained oral contact.
Does Andrew Huberman take NMN sublingually?
In a 2023 Huberman Lab episode, Andrew Huberman said he had taken one to two grams of NMN as a sublingual powder. He reported personally noticing greater energy, but he also said he did not take NMN because he believed it had been proven to extend human lifespan. Huberman Lab
Is buccal NMN the same as sublingual NMN?
No. Sublingual NMN is placed beneath the tongue. Buccal NMN is held against the inside of the cheek. Both use oral tissue, but the tissue structure, permeability, product placement, and contact time differ.
Does sublingual NMN increase NAD+ more than oral NMN?
The first direct human comparison did not find a significant difference in blood NAD+ concentrations between oral and sublingual administration during the 60-minute observation period. It found greater early exposure to the terminal metabolites 2PY and 4PY after sublingual administration. Nature
Does NMN reverse aging?
NMN has not been proven to reverse aging or extend human lifespan. Human studies show that it can affect NAD-related biomarkers, but evidence for long-term anti-aging outcomes remains inconclusive. PubMed
How long should a Peptide Airs pouch stay in place?
Current Peptide Airs directions recommend placing the pouch between the cheek and upper lip for approximately 15 to 30 minutes. Follow the instructions printed on the product packaging. AIRS
Does Peptide Airs contain nicotine?
Peptide Airs is formulated without nicotine. It contains NMN, Glutathione, caffeine, and B vitamins. AIRS
The Best NMN Format Is the One Built for Better Use
Research into NMN absorption is moving quickly.
Oral NMN has been shown to affect blood NAD+ metabolism. Andrew Huberman has publicly discussed taking NMN sublingually. The first direct human comparison now suggests that sublingual administration produces a faster early rise in certain NMN metabolites than swallowing the same dose.
The science does not yet prove that sublingual or buccal NMN produces better long-term health outcomes.
What the pouch format does offer is a practical way to use NMN without measuring powder, swallowing capsules, or carrying water.
Peptide Airs combines NMN with Glutathione, caffeine, and B vitamins in a portable, nicotine-free pouch designed to remain against the cheek for 15 to 30 minutes.
For people searching for a simpler way to fit NMN into an active routine, the best format may not be another bottle of capsules.
It may be a pouch.
Explore Peptide Airs at GetAirs.com.
Peptide Airs is not affiliated with, sponsored by, or endorsed by Andrew Huberman or Huberman Lab. References to Andrew Huberman describe publicly available statements about his personal routine and do not constitute a product endorsement.