You could try to biohack your way to better sleep using everything from magnesium supplements, morning sunlight exposure, and white noise machines to TikTok trends like the “sleepy girl mocktail” and mouth tape (hi, sleepmaxxing). But what if there was a one-and-done method that could put all of that to rest? Well, nicotinamide adenine dinucleotide, aka NAD+, treatments are said to have scientifically cracked the code to getting more sound slumber, and scientists, wellness enthusiasts, pro athletes, and celebrities alike are getting behind them.
Chances are you’ve come across NAD+ on your FYP, at a health and wellness center, in the beauty aisle, or via a resounding endorsement from Hailey Bieber on Keeping Up With the Kardashians; its ubiquity is thanks to its unmatched range of touted benefits that not only include a good night’s sleep, but also boosted energy, longevity, and J.Lo-worthy skin. But whether it’s in the form of capsules, IV therapy, or injections, is NAD+ the newfound secret to catching some major Zzzs? Here’s what experts have to say, including the most effective ways to reap its sleep benefits.
What Exactly Is NAD+?
“NAD+ is a coenzyme found in all living cells,” explains Mona Rosene, MS, RD, global director of scientific and medical affairs at Niagen Bioscience. “Its two primary functions in the body include creating cellular energy in the form of ATP from the food we eat and cellular defense and repair of DNA due to exposure of metabolic stressors.” Think: an infection, injury, or surgery. Higher levels of NAD+ means the body can function optimally on a cellular level (read: the cells can properly create energy and provide cellular defense). On the other hand, a 2023 study in Sleep Advances showed that decreases in NAD+ levels are associated with aging, metabolic disease, and circadian and sleep-wake disruption, which can negatively impact sleep quality.
NAD+ is involved in regulating the body’s circadian rhythm, or internal clock, which influences your sleep-wake cycle in the 24-hour day. Its levels inherently rise and fall during sleep, but one study found that this fluctuation of NAD+ is less frequent or completely absent in older animals and humans, leading to circadian rhythm disorders that can disrupt when you feel sleepy versus when you need to stay awake and alert.
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Can NAD+ Supplementation Improve Sleep Quality?
While NAD+ is a compound that the body produces on its own, as we get older, its levels inevitably drop, which can contribute to sleep pattern changes or disturbances. “We know that NAD+ declines with age, and cellular research shows circadian rhythm can weaken with age,” says Rosene. That’s where NAD+ supplementation can step in to help establish a healthy sleep cycle. A 2022 study confirmed that NAD+ levels naturally oscillate in a 24-hour rhythm and are altered by exercise, diet, sleep, and NAD+ boosters. “Thus, NAD+ supplements can affect the circadian clock, as the circadian rhythm of sleep and wakefulness is also controlled by NAD+ levels,” the study reports. “Inside cells there’s a ‘cellular clock’ that regulates many bodily processes, and NAD+ plays a role in keeping the clock functioning properly,” Rosene breaks down. “In animal data, NAD+-boosting supplements restore cellular clock function of old mice to resemble the patterns of young mice. This suggests that elevating NAD+ can help maintain proper function in the cells involved in our sleep-wake cycle, which may help better sleep.”
“Maintaining optimal NAD+ levels can help stabilize the sleep-wake cycle, potentially leading to more consistent and higher-quality sleep,” agrees Georgina Gleen, a registered nurse and independent nurse prescriber at NAD+ At Home. “Oxidative stress and inflammation are known to interfere with sleep, but NAD+ may help mitigate these effects, fostering deeper and more restorative rest.” What’s more, because sleep is crucial for cellular repair and regeneration and NAD+ supports DNA repair and overall cell maintenance, supplementing it may enhance the body’s overnight recovery process. Lastly, Gleen points out that NAD+ may help support the function of mitochondria (aka “powerhouses of the cell”) and its role in generating energy, ensuring a balanced metabolism; a well-regulated metabolism can improve sleep efficiency and minimize disruptions caused by energy fluctuations.
What’s the Best Way to Supplement NAD+ for Better Sleep?
Not all NAD+ supplements—whether we’re talking oral capsules, IV therapy, or injections—are created equal. The best mode of delivery can vary depending on who you ask or what your needs and lifestyle look like. “NAD+ IV therapy is commonly used in clinical settings for rehabilitation and chronic conditions, delivering high doses directly into the bloodstream under medical supervision,” Gleen says. According to Rosene, a common misconception is that supplementing or infusing directly with NAD+ efficiently raises NAD+ levels. “Although NAD+ IV is popular amongst celebrities and athletes, it can take hours and induce side effects, such as nausea, headache, and diarrhea,” Rosene brings up. Because of the chemical structure and large size of NAD+, it’s unable to enter cells directly and be utilized effectively by the body. Enter NAD+ precursors, five different molecules that the body uses to synthesize NAD+.
“To elevate NAD+, the body needs nutrients that function as building blocks (aka precursors),” Rosene continues. “One of the most efficient NAD+ precursors for elevating NAD+ is nicotinamide riboside (NR), which enters cells directly and is converted into NAD+ in two short enzymatic steps. Other precursors aren’t as efficient for increasing NAD+, and NMN, a common NAD+ precursor, was banned for use in dietary supplements by the FDA in late 2022.” Based on the findings of a 2020 study, supplementation with NR reprograms metabolism and the circadian system that diminish with aging, which can lead to improved sleep quality. Rosene suggests looking for NR oral or pharmaceutical-grade intravenous products such as Niagen Bioscience’s Tru Niagen (backed by over 35 human clinical studies) and Niagen IV, respectively. In a randomized, placebo-controlled clinical study funded by the brand, Niagen IV outperformed NAD+ IV, with a 75% shorter infusion time, better tolerability, and a 20.7% increase in NAD+ levels just three hours post-infusion. That said, clinical studies are limited and more research is needed to definitively determine the benefits of NAD+ in comparison to its precursors like NR.
What Time of Day and Dosage Is Ideal? And What Should You Look for in an NAD+ Supplement?
When taking NAD+ supplements with the goal of optimizing shuteye, the timing can make a difference. But it’s not black and white. “The timing depends on your goals—if you’re looking to improve sleep and support overnight recovery, evening may be better; for daytime energy and mental clarity, morning is ideal,” Gleen says. She further explains that some research suggests taking NAD+ in the evening can support the circadian rhythm and enhance cellular repair during sleep, optimizing recovery overnight. On the other hand, taking NAD+ in the morning can boost energy levels and alertness throughout the day, helping with focus and productivity. The effectiveness of NAD+ supplementation for more restful sleep can also differ depending on your diet and activity level.
But just how much NAD+ should you take? It’s safe to take up to 2,000 milligrams daily of oral NR, and 500 milligrams of intravenous NR was the dose used in our pilot study, Rosene states. She recommends looking for reputable manufacturers of NAD+ supplements that conduct third-party testing. Gleen adds that it’s important to look for one that has good bioavailability, ensuring that your body can efficiently absorb and utilize it. “It’s crucial to select a high-quality product, free from unnecessary fillers, and from a reputable brand that offers Certificates of Analysis to confirm potency and purity,” she echoes. But before starting any NAD+ supplementation, it’s essential to consult with a healthcare provider who can guide you in determining the best timing, dosage, and method of NAD+ supplementation based on your individual health needs.
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How Long Does It Take to Experience Improvements in Sleep with NAD+ Supplementation?
Because every body is unique, results can vary based on several factors, like exposure to varying metabolic stressors, individual physiological differences, the form of NAD+ supplement used, the dosage administered, and overall lifestyle habits. “Some people may begin to notice subtle improvements in sleep quality relatively quickly,” Gleen says. “This could include feeling more rested upon waking up or experiencing slightly deeper, more restorative sleep.” Even more promising news is preclinical animal studies show that six weeks of NR supplementation results in positive sleep outcomes, Rosene points out. Variable influences aside, Glenn notes that consistency and a healthy lifestyle will amplify the effects of NAD+ supplementation on sleep.
Are There Any Side Effects?
With NAD+ supplementation, you can have too much of a good thing. “It’s important not to exceed your body’s optimal levels of NAD+,” Gleen says. “Think of it as filling a bucket: your goal is to fill it to the top without letting it spill over. Striking the right balance ensures you’re maximizing the benefits without overloading. Like any supplement, there may be potential short-term side effects, like headaches or flushing, especially if taken in excess or if you have underlying health conditions.” With chronic use of NAD+ at high doses, some research indicates potential risks for genetic changes that can lead to diseases and metabolic disorders. Therefore, it bears repeating: Speak to your healthcare practitioner before starting an NAD+ supplement (and any new supplement for that matter), especially if you have any pre-existing health issues or you’re on medications, to ensure safety and avoid any potential interactions.
When taken at recommended dosages, NAD+ supplements are generally considered safe, Gleen expresses. But as Rosene mentions earlier, general side effects of supplementing with the NAD+ molecule itself, particularly when using NAD+ IV, include nausea, headache, vomiting, diarrhea, and digestive discomfort. Other precursors, such as niacin, can cause flushing, skin redness, increased heart rate, or blood pressure in some individuals. “Among the various options, NR is the best choice as it has not been known to cause adverse effects,” Rosene affirms.
Can You Combine It With Other Sleep Aids?
Generally speaking, Gleen advises starting with one supplement and gradually adding others, if needed, and consulting a healthcare practitioner before doing so. “This approach allows you to more accurately determine which supplement works best for you. Taking things step by step helps you understand how each supplement affects your sleep and overall well-being, minimizing the risk of confusion or unwanted side effects.”
Are There Other Ways to Naturally Increase NAD+ in the Body?
While we can’t turn back time or stop the natural decline of NAD+ as we age, there are things we can proactively do to help replenish its stores. As a dietitian, Rosene always stands by improving lifestyle habits to optimize elevating NAD+, namely consuming foods rich in NAD+ precursors, like fish, poultry, sunflower seeds, and brown rice. She also advocates for exercise, with the caveat that the body adapts to exercise and NAD+ will likely plateau until another exercise stress is added. Gleen agrees, voicing that increasing NAD+ organically involves a combination of practices, including regular exercise, a nutrient-dense diet, good sleep practices, and stress management. “These approaches are important for a healthy lifestyle overall, however, they may not be sufficient to significantly boost NAD+ levels in the body, which is where supplementation may be necessary,” Rosene concludes.
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