The Complete AM/PM Supplement Protocol Guide

evolve® is a daily protocol designed to align performance and recovery with your circadian rhythm. Two formulations. Morning and evening. Each timed to when your biology can use it most effectively.

Every ingredient, dose, and form is disclosed in full. This allows direct comparison to published research.

Why Timing Matters

Your circadian rhythm does not just govern sleep. It controls when you are cognitively sharp, when your recovery systems activate, and when specific nutrients are most effectively processed.

The practical consequence: morning readiness and evening recovery require different inputs at different times. A single daily formula cannot serve both functions well. Taking energising compounds in the evening disrupts sleep. Taking recovery-oriented compounds in the morning misses their primary window.

The AM/PM model is not more complex for complexity’s sake. It is more precise.

Where doses in this guide differ from published studies, we state this directly rather than implying equivalence.

The Morning Protocol (Rise™)

Designed for output. Taken with your first meal. 2,824mg active across 16 components.

The morning protocol serves three functions: cognitive substrate availability, stress response support, and metabolic cofactor delivery.

Cognitive Substrate Complex

Lion’s Mane Extract – 600mg, standardised to 40% polysaccharides
Contains hericenones and erinacines, compounds studied for their role in nerve growth factor pathways. We use standardised extract rather than whole mushroom powder. Mori 2009 used 3g/day unstandardised fruiting body – our 600mg standardised extract concentrates the bioactive fraction. These are not equivalent doses and we do not present them as such.

Citicoline (CDP-Choline) – 300mg, 99% pure
Participates in phospholipid metabolism in neural membranes and provides choline precursors for neurotransmitter synthesis pathways. Research doses range from 250-500mg/day. Alpha-GPC is more commonly seen in nootropic stacks. We went with CDP-Choline because the research base at 300mg was more consistent, and because we wanted every decision in Rise to be defensible against the clinical literature, not just popular.

L-Acetyl-L-Carnitine (ALCAR) – 300mg, 98% pure
The acetylated form crosses the blood-brain barrier more effectively than standard L-Carnitine. Serves as both an energy substrate and acetyl donor in neurotransmitter synthesis pathways. Research doses for cognitive support span 250-500mg.

Adaptogen and Precursor Complex

Rhodiola Rosea – 300mg, standardised to 4% rosavins + 1% salidroside
The standardisation ratio is the critical detail. This matches the research-grade extracts used in fatigue and adaptogen trials. Most budget Rhodiola is unstandardised, which makes dose comparisons meaningless. Rhodiola contains rosavins and salidroside, compounds studied for their interactions with the hypothalamic-pituitary-adrenal axis.

L-Tyrosine – 300mg, 98% pure
Direct precursor to dopamine and noradrenaline synthesis. Research doses for catecholamine substrate availability under cognitive demand range from 100-300mg. We formulate at the top of the evidence range.

Cordyceps Extract – 600mg, standardised to 40% polysaccharides
Contains cordycepin and adenosine derivatives. Research on Cordyceps typically uses 1-3g whole mushroom – our 40% standardised extract concentrates the active compounds. Direct dose comparison with whole mushroom studies is not appropriate.

Theacrine (as TeaCrine®) – 150mg, 99% pure
Shares structural similarities with caffeine but demonstrates different pharmacokinetics. Studies show no tolerance build-up with repeated administration. Research doses range from 100-200mg. TeaCrine® is the patented, standardised form.

Essential Cofactors

Vitamin B2 (Riboflavin) – 1.5mg, 98% pure
Cofactor in energy metabolism and oxidative stress response pathways.

Vitamin B3 (Niacin) – 16mg, 98% pure
Energy metabolism and nervous system cofactor. Participates in NAD+ synthesis pathways.

Vitamin B6 (Pyridoxine HCl) – 1.5mg, 98% pure
Vitamin B6 contributes to normal energy-yielding metabolism. Vitamin B6 contributes to normal functioning of the nervous system.

Vitamin B7 (Biotin) – 0.05mg, 98% pure
Cofactor in fatty acid synthesis and energy metabolism.

Vitamin B12 (Methylcobalamin) – 0.0025mg, 98% pure
Methylcobalamin is the active form – no conversion step required. Most cheaper formulations use cyanocobalamin because it costs less. The form choice is stated explicitly because it affects bioavailability.

Vitamin C (Ascorbic Acid) – 200mg, 98% pure
Antioxidant. Cofactor in neurotransmitter synthesis pathways including dopamine and noradrenaline production.

Vitamin D3 – 0.015mg
Cofactor in hormone synthesis and immune function.

Zinc Picolinate – 50mg providing 11.5mg elemental zinc
Zinc picolinate provides superior bioavailability over zinc oxide. Zinc contributes to normal cognitive function. Zinc contributes to the protection of cells from oxidative stress.

BioPerine (Piperine) – 5mg, 98% pure
Piperine from black pepper has been shown to increase the bioavailability of co-administered nutrients – by up to 154% for certain compounds in published research (Shoba 1998). Most formulations omit this. Its inclusion reflects a formulation priority that does not appear on the label.

The Evening Protocol (Dream™)

Designed for recovery. Taken 30-60 minutes before sleep. 6,900mg active across 12 components.

The evening protocol serves three functions: sleep initiation support, inhibitory neurotransmitter pathway support, and overnight recovery.

Sleep Foundation Complex

L-Glycine – 2,150mg, 98% pure
The anchor ingredient of the evening protocol. Glycine acts as an inhibitory neurotransmitter in the brainstem and spinal cord and participates in thermoregulation processes, lowering core body temperature – a key physiological trigger for sleep onset. Bannai 2012 used 3g/day and examined sleep latency and quality measures. We formulate at 2.15g. The 850mg gap from the trial dose is real and we state it directly. Most sleep supplements omit glycine entirely or include amounts below 1g.

Magnesium Glycinate – 1,000mg providing 140mg elemental magnesium (14% elemental, 86% glycine)
Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to the reduction of tiredness and fatigue. Glycinate chelation provides superior bioavailability over magnesium oxide, the form used in most sleep supplements because it costs less. The 86% glycine fraction also contributes to the total glycine dose above.

L-Theanine – 200mg, 98% pure
L-Theanine has been studied for its interactions with neurotransmitter pathways and its effects on alpha brain wave activity in EEG studies. Research doses in relaxation studies range from 100-400mg.

Neurotransmitter Precursor Complex

L-Tryptophan – 150mg, 98% pure
Direct precursor to serotonin and melatonin synthesis pathways. Research doses range from 250mg-1g. We position at the lower end as precursor pathway support, not as a melatonin substitute.

GABA – 100mg, 98% pure, fermentation-derived
Fermentation-derived rather than synthetic. One caveat stated directly: GABA’s ability to cross the blood-brain barrier at standard oral doses is scientifically debated. It is included as part of the broader inhibitory signalling complex rather than as a standalone mechanism.

Botanical Complex

Valerian Root Extract – 100mg, standardised to 1% valerenic acid
Standardised to valerenic acid, the compound studied for interactions with GABA receptors. Unstandardised valerian is unreliable. The standardisation links the ingredient to the mechanism and provides quality assurance.

Passionflower Extract – 100mg, standardised to 5% flavones
Research examining passionflower and GABA-related pathways typically uses standardised extracts in this range.

Chamomile Extract – 100mg, standardised to 1.2% apigenin
Apigenin has been studied for its interactions with GABA-A receptors. Standardisation to 1.2% apigenin is what connects this ingredient to that mechanism. Most chamomile products are not standardised to apigenin.

Functional Mushroom Complex

Four standardised extracts at 600mg each, all at 40% polysaccharides – the research-grade standardisation benchmark. Commodity mushroom powder is not standardised. The standardisation is what makes the dose meaningful.

Reishi – 600mg, 40% polysaccharides. Contains triterpenes including ganoderic acids and beta-glucans, studied in the context of stress response and recovery-related pathways.

Turkey Tail – 600mg, 40% polysaccharides. Rich in polysaccharopeptides (PSP) and polysaccharide-K (PSK), studied for interactions with immune system pathways.

Poria Cocos – 600mg, 40% polysaccharides. Contains compounds examined for interactions with GABA-related pathways in mechanistic research.

Tremella Fuciformis – 600mg, 40% polysaccharides. Contains polysaccharides examined for neuroprotective and antioxidant properties.

No melatonin is included. The protocol supports endogenous sleep processes rather than introducing exogenous hormone signalling.

The Complete System

The morning and evening protocols operate as two parts of a single daily system. A third component completes it.

Perform (creatine and electrolytes) supports the adaptation layer. Where Rise and Dream address cognitive performance and recovery, Perform addresses physical output and the electrolyte environment that underpins it. Creatine is one of the most studied performance compounds in sports science. It does not have an energising effect. It does not need to be timed to circadian rhythm. It is the foundation that performance and recovery sit on.

Performance only compounds when recovery and adaptation are both in place. That is the full system.

Why Not a Single Formula

Single-dose systems are simpler. They are also less precise. Three limitations are consistent across all-in-one formats.

Absorption conflicts. Zinc and magnesium compete for the same absorption transporters when taken simultaneously. Separating them by 8-12 hours removes this constraint.

Timing mismatch. Glycine, magnesium, and botanical extracts interact with systems most active during the transition to sleep. Taking them in the morning is misaligned with their primary function.

Timing sensitivity. Theacrine has a half-life that affects evening sleep initiation when taken late in the day. Keeping all energising compounds in the morning is not a preference – it is a structural requirement.

AM/PM protocols introduce more structure. In return, each component is used in the context it was formulated for.

This approach is not for everyone. If your goal is basic nutritional coverage, a single daily formula is simpler and easier to maintain. If your goal is sustained performance across the full day without compromising recovery, a structured protocol is a more appropriate model.

Direct clinical trials comparing complete AM/PM systems to single-dose approaches remain limited. The rationale is based on ingredient-level evidence and established circadian biology. That distinction matters, and we state it.

How to Use the Protocol

Morning protocol (Rise™)
Take with or before your first meal. Allow 30-45 minutes before peak cognitive demand.

Evening protocol (Dream™)
Mix with 200-300ml water or your favourite milk for a soothing evening ritual. Take 30-60 minutes before sleep. Consistency of timing matters as much as composition – circadian entrainment responds to regularity.

Shift workers
Adjust both protocols to your sleep-wake cycle. Morning protocol before your active period, evening protocol before your sleep period. The protocol follows your rhythm, not the clock.

New users
Some individuals experience mild gastrointestinal adjustment during the first week. If this occurs, take the evening protocol with a small amount of food initially.

Safety

Consult a healthcare professional before use if you are pregnant, nursing, or taking medication including blood-thinning, energising or sedative medications.

Individual responses to supplementation vary based on baseline nutritional status, medication use, and genetic variation. This is not medical advice.

Frequently Asked Questions

What is the best AM/PM supplement protocol?

One that separates energising nutrients into the morning aligned with cortisol peak, and recovery-oriented nutrients into the evening aligned with the transition to rest – and discloses every ingredient, dose, and form. The morning protocol (Rise™) delivers 2,824mg active across 16 components. The evening protocol (Dream™) delivers 6,900mg active across 12. Every ingredient is dosed specifically and disclosed in full.

What supplements should I take in the morning vs at night?

Morning: ingredients that interact with alertness, cognitive performance, and energy metabolism – L-Tyrosine (300mg) as a catecholamine precursor, Rhodiola Rosea (300mg, 4% rosavins + 1% salidroside) as a standardised adaptogen, B vitamins as metabolic cofactors. Evening: ingredients that interact with inhibitory neurotransmitter pathways and recovery – L-Glycine (2,150mg, Bannai 2012), Magnesium Glycinate (1,000mg, 140mg elemental), standardised botanical extracts.

Why not just take everything in one product?

Because the morning and evening protocols contain ingredients that directly conflict when taken simultaneously. Energising compounds (Theacrine) taken in the evening disrupt sleep. Recovery compounds (glycine, magnesium, botanical extracts) taken in the morning are misaligned with their primary function. Zinc and magnesium compete for absorption when co-administered. A single formula cannot resolve these conflicts. An AM/PM protocol can.

How does circadian-aligned supplementation work?

Your circadian rhythm governs the timing of nutrient absorption, hormone production, and metabolic processes – not just sleep and wake. Theacrine affects sleep architecture if taken too late. Glycine lowers core body temperature, a physiological event most relevant at sleep onset. Magnesium’s interactions with GABA receptors are most relevant in the evening. Circadian-aligned supplementation delivers each ingredient when the relevant physiological process is most active.

What is the dose of L-Glycine in the evening protocol?

2,150mg per serving, 98% pure. Bannai 2012 used 3g/day. We formulate at 2.15g. The 850mg difference from the trial dose is real and we state it. Most sleep supplements either omit glycine entirely or include amounts well below 1g.

Why no melatonin?

The evening protocol supports endogenous sleep processes rather than introducing exogenous hormone signalling. Melatonin supplementation may suppress the body’s own production over time. The protocol is designed to work with your biology, not override it.

Can this be used on a shift schedule?

Yes. Adjust timing to your sleep-wake cycle rather than clock time. The morning protocol before your active period, the evening protocol before sleep. Your circadian rhythm adapts to your schedule – the protocol should follow that rhythm.

This guide reflects our current understanding of circadian supplementation based on available published research. Individual results vary. This is not medical advice. Consult a qualified healthcare provider before beginning any supplement protocol.