Nicotinamide Adenine Dinucleotide, or NAD+, is a coenzyme present in every cell of the human body. It plays a role in hundreds of metabolic processes, acting as a shuttle for electrons in redox reactions, which are fundamental for converting food into cellular energy. NAD+ also participates in processes like DNA repair and cellular communication. This coenzyme is considered a significant molecule for overall cellular health and function.
How NAD+ Levels are Supported by Supplements
The body naturally produces NAD+, but its levels decrease with age. By age 40, NAD+ levels can decline by approximately 50%, and by age 60, this reduction can reach 80%. This decline is linked to various age-related cellular dysfunctions and conditions.
To counteract this decline, people often turn to NAD+ precursor supplements. The most common forms are Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). These precursors are not NAD+ itself, but compounds the body converts into NAD+ through biochemical reactions. This conversion helps replenish cellular NAD+ levels.
Morning or Evening: What the Research Suggests
The timing of NAD+ supplement intake is a common question, with current understanding suggesting benefits for both morning and evening administration, depending on individual goals. NAD+ levels naturally follow a circadian rhythm, peaking in the morning or early afternoon and gradually declining throughout the day, reaching their lowest point during sleep. This rhythm reflects the body’s energy demands, with more energy needed during waking hours and repair processes dominating during rest.
Taking NAD+ supplements in the morning often aligns with the body’s natural energetic needs. This timing can support increased energy production and metabolism throughout the day. Some individuals report enhanced alertness and focus when taking NAD+ precursors like NMN or NR earlier in the day.
Conversely, evening intake of NAD+ precursors is sometimes considered for its role in cellular repair and sleep quality. During sleep, the body performs significant repair work, including DNA repair. Some users report improved sleep quality when taking NMN in the evening. A study involving older adults indicated that NMN taken in the afternoon reduced daytime drowsiness and improved lower limb function. For those who experience an energy boost from NAD+ supplements that might interfere with sleep, an evening dose allows these effects to diminish before bedtime.
Personalizing Your NAD+ Supplement Schedule
Determining the optimal time to take NAD+ supplements often involves considering individual goals and how your body responds. If your aim is to support daytime energy and metabolic function, a morning dose aligns well with your body’s natural rhythms. If your goal is to support cellular repair processes or improve sleep quality, an evening dose might be more suitable.
Observing your personal response to the supplement at different times is important. Some individuals might feel a subtle energy boost, while others may not notice an immediate effect. Monitoring how you feel regarding energy levels, sleep patterns, and overall well-being after morning versus evening intake can help you determine what works best for you.
Regarding food intake, some sources suggest taking NAD+ supplements on an empty stomach for better absorption. However, taking them with food can help mitigate gastrointestinal discomfort for sensitive individuals. If taking other medications or supplements, consider staggering doses to avoid potential interactions or allow for optimal absorption. Ultimately, consistency in daily intake is often more impactful for experiencing long-term benefits than focusing solely on exact timing.