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General information
Melatonin is natural hormone body responsible for regulating the cycle of sleep and wakefulness. It is thanks to the pineal gland, a tiny pea-sized formation located in the center of the brain, that from time to time we want to fall asleep. Melatonin is released cyclically, helping the body regulate the sleep-wake cycle. Its amount decreases with age, and it is suspected that this is the reason why young people are less likely to suffer from sleep problems than older people.What are the benefits of melatonin?
Research shows that low doses of melatonin help improve sleep, making it easier to survive a long plane flight or jet lag, without the side effects associated with sleeping pills. It also helps improve overall health, strengthens the immune system and quickly reduces the number of free radicals in body tissues. There are currently many scientific studies being conducted on melatonin. They are associated with its antioxidant properties and effect on immunity. However, the exact mechanism of action of melatonin in the human body is not yet known in detail, and requires a number of further studies.
Who benefits the most?
These are, first of all, travelers who are struggling with the effects of jet lag, as well as people suffering from insomnia.The optimal dose varies individually. According to various studies, good results were achieved from taking melatonin in amounts from 0.1 to 200 mg! Controlled medical studies have concluded that even a tenth of a milligram (0.1 mg or 100 mcg) helps you fall asleep easily at any time of the day. Thus, you should start with a very low dose of melatonin taken at night before bed (for example, 0.1 mg), and increase this dose each night until the desired effect is achieved.
What are mg (milligram) and mcg (microgram), and what is the difference between these units?
Microgram and milligram are units of weight representing a certain fraction of a gram:- 1 mcg = 1 microgram = one millionth of a gram (1/1000000);
- 1 mg = 1 milligram = one thousandth of a gram (1/1000);
- 1 mg = 1000 mcg.
Side effects
Research shows that 10% of people who take melatonin do not experience any benefit from it. Another 10% reported side effects such as nightmares, headaches, increased morning tiredness, mild depression and decreased sex drive. Other studies that used doses of melatonin 600 to 3000 times higher than normal found no evidence of toxicity.Additional effects
In animal studies, melatonin has been shown to have a cytoprotective effect, strengthen the immune system and slow the growth of some tumors. Experiments on mice have shown that melatonin can slow down the aging process. However, the extent to which these results can be extrapolated to humans is still unclear. Some experts are concerned that so many people are experimenting with such a powerful substance because the long-term effects of taking large doses of melatonin are still unclear. Even a dose as low as one milligram, which many manufacturers present as the lowest dose possible, is still three times more than the total amount of total melatonin produced in the body in a day.Contraindications
Because the effects of high doses of melatonin on unborn children and infants are still unclear, it should not be taken by pregnant or breastfeeding women. Since this hormone stimulates the immune system, it is not recommended for people prone to allergies and suffering from autoimmune diseases. Children should also avoid large doses of melatonin because their bodies already produce large doses of this hormone on their own. High doses may have a contraceptive effect, so women who want to have children should not take melatonin preparations. Life extension
Currently, there are no studies proving a direct link between melatonin intake and human life expectancy. However, in rats and mice, lifespan can be increased by 20%. If the use of this hormone does lead to a longer and healthier life, then this is most likely due to:1. Reducing the amount of free radicals in the body, which stimulate the aging of the immune system;
2. Protective effect on the cardiovascular system
3. Increased secretion of growth hormone.
Melatonin deficiency as a cause of early aging - video
Does Melatonin Improve Sex Life?
This hypothesis has not yet been confirmed in humans. A rodent study dating back to 1995, however, suggests that frequent consumption of small amounts of melatonin may prevent the age-related decline in testosterone production in men, and thus help maintain an active sex life into old age.Can you be poisoned by melatonin?
Melatonin is one of the least toxic substances. In carefully controlled medical studies, doses of melatonin as high as 6 grams (600 to 3,000 times the normal dose) did not result in any symptoms of toxicity. Overall, there are only four known cases of significant side effects from melatonin in the world. Minor but more common side effects are drowsiness and decreased reaction speed. The largest study to identify side effects was conducted in the Netherlands. It involved 1,400 women who received 75 mg of the drug per day. None experienced any serious side effects. Now in this country, melatonin is available in pharmacies without a prescription and, despite this, there have been no reports of its abnormal effects.What time should I take it?
Melatonin should only be taken in the evening, about 30 minutes before bed. To avoid the effects of jet lag, it is taken right before the plane takes off. The drug should not be taken during the day - otherwise you can simply throw off your “internal clock”.Does melatonin cause lethargy and sleepiness in the morning?
No, you will wake up fresh and full of energy in the morning after taking melatonin. But if you still feel tired in the morning, the evening dose of melatonin should be adjusted downward. Methods for obtaining the hormone
Natural, animal or bovine melatonin is produced by obtaining extracts from the pineal gland of animals. Because these extracts are extracted from tissues that are foreign to the body, it can trigger an immune response in humans. In this regard, such drugs are recommended to be used very carefully.The best drug is considered to be one made in a factory from pharmaceutically pure ingredients. The molecular structure of this melatonin is identical to the structure of the hormone produced by the body itself. In addition, it is absolutely free from any contamination.
Melatonin- a hormone of the pineal gland that regulates the sleep-wake rhythm and also has a number of additional effects. Melatonin preparations are actively used for the treatment and prevention of many diseases; they can eliminate or reduce many problems of an athlete and a modern person. Melatonin can be considered one of the main discoveries in pharmacology of the twentieth century.
Melatonin is found not only in humans, but also in animals, plants and microorganisms. Many of the effects of melatonin are due to interaction with melatonin receptors, while other effects are associated with its antioxidant and anti-aging effects, of particular importance is the ability of melatonin to protect nuclear and mitochondrial DNA.
Melatonin was isolated and isolated in 1958 by Professor Aaron B. Lerner, who believed that this substance could be useful in the treatment of skin diseases. Melatonin preparations first became available in the United States only in 1993, so this substance has a fairly short pharmacological history and its potential has not yet been fully realized. Oddly enough, melatonin preparations are available without a prescription and are available as a dietary supplement in the United States, while in other countries (for example, Germany) melatonin is prohibited.
Effects of melatonin
Here is a short list of the most important effects of melatonin that have a strong evidence base:
Restores sleep rhythm - melatonin makes it easier to fall asleep, restores the natural circadian cycle, eliminates daytime sleepiness
Improves mood and mental state
The anti-stress effect of melatonin is especially important for modern people
Normalizes blood pressure due to its regulating effect on the endocrine system
Slows down the aging process (protects cellular DNA, deactivates radicals) and increases life expectancy
Strengthens immunity
Antioxidant effect
The antitumor effect of melatonin is due to many factors: strengthening antitumor immunity, reducing radical activity, normalizing hormonal levels and interaction with RZR/ROR receptors.
Melatonin relieves some types of headaches
Melatonin in sports
Melatonin is involved in the regulation of body weight, and there is evidence that it may reduce body fat and prevent obesity (especially when combined with calcium).
Melatonin reduces oxidative stress after training, improves sleep and speeds up recovery, which is important in bodybuilding and powerlifting.
Physiology of melatonin
The donor of melatonin is the amino acid tryptophan, which is involved in the synthesis of the neurotransmitter (neurotransmitter) serotonin, which in turn is converted into melatonin under the influence of the enzyme N-acetyltransferase.
An adult synthesizes about 30 mcg of melatonin per day; its concentration in the blood serum at night is 30 times higher than during the day, with peak activity occurring at 2 am. Melatonin is transported by serum albumin, after being released from albumin, it binds to specific receptors on the membrane of target cells, penetrates the nucleus and carries out its action there.
The secretion of melatonin is subject to a daily rhythm, which, in turn, determines the rhythm of gonadotropic effects and sexual function. The synthesis and secretion of melatonin depend on illumination - excess light reduces its formation, and decreased illumination increases the synthesis and secretion of the hormone. In humans, 70% of daily melatonin production occurs at night.
Melatonin in products
As already mentioned, melatonin is synthesized by both animals and plants, which means that small amounts of melatonin are present in foods. Relatively large amounts of melatonin are found in foods such as rice. Scientists have determined that when rice is consumed, the melatonin it contains is able to be absorbed and bind to specific receptors in the mammalian brain.
Other studies have shown that melatonin in foods has little effect on plasma melatonin levels, meaning that little to no melatonin is absorbed from foods.
Melatonin preparations
Melaxen is the most popular melatonin preparation of American origin.
Apic Melatonin - the drug contains in one tablet: melatonin - 3 mg, pyridoxine - 10 mg.
Vitae-melatonin - the drug contains in one tablet: melatonin - 3 mg.
Melatonin plus - the drug contains in one tablet: melatonin - 2 mg.
Tasimelteon is a new drug for the treatment of insomnia that is undergoing clinical trials. - Tasimelteon is a selective melatonin receptor agonist.
Melatonin - sports nutrition
Melatonin has become especially popular recently; many manufacturing companies have begun to produce melatonin and their number is constantly growing. It should be noted that sports nutrition with melatonin is much cheaper than pharmacological drugs, which makes them more preferable for purchase. Here is a list of the most popular melatonin supplements:
Melatonin from Optimum Nutrition
Melatonin from NOW
Melatonin by 4Ever Fit
Melatonin from Biochem
Melatonin from Cheap Supplements
Melatonin by Natrol
Melatonin dosage
The dosage of melatonin varies depending on the purpose of use and individual characteristics. The initial dosage of melatonin is 1-2 mg per day, in the first 2-3 days it is necessary to check the tolerability of the drug. Subsequently, the dosage of melatonin can be increased to 5 or even 10 mg per day.
Contraindications to melatonin
Hypersensitivity (allergy)
Intolerance
Autoimmune diseases
Lymphoma
Lymphogranulomatosis
Myeloma
Epilepsy
Diabetes
Chronic renal failure
Pregnancy, lactation period.
Melatonin - harm and side effects
Melatonin is one of the most low-toxic substances. Melatonin is not harmful to health even in very large doses. There are cases where people exceeded the dosage of melatonin by 600 and even 3000 times without harm to health.
Melatonin rarely causes side effects, but the following are possible: allergic reactions, headache, nausea, diarrhea, morning drowsiness, swelling and some others. Almost all side effects of melatonin are reversible and stop immediately after taking the drug.
Assessing the health risk, we can draw a general conclusion: the harm of melatonin is undoubtedly lower than the benefits that this drug can bring.
Melatonin – benefits and harms of taking it, dosage, side effects. Find out how this sports nutrition product improves health and speeds recovery.
What is melatonin?
Melatonin is nature's "pajamas." It is secreted by the pineal gland, located in the central part of the brain, when darkness sets in. At night, melatonin is produced to regulate our sleep and wake cycles.
Melatonin production decreases over the years. Scientists believe that because of this, older people are more likely to have sleep problems than younger people.
What are the health benefits of melatonin?
Research shows that small doses of melatonin help you fall asleep faster without causing side effects like sleeping pills. Melatonin also makes jet lag easier for the body to handle.
Melatonin has a number of other benefits, such as improving well-being, strengthening the immune system and reducing the level of free radicals in the body.
Recent studies also confirm that melatonin has antioxidant effects, is an immunomodulator in the fight against cancer and relieves sleep disorders. Research is still ongoing, and some of the effects of melatonin on the body have not yet been discovered.
Who should take melatonin?
Melatonin is essential for travelers and people suffering from sleep disorders. A typical review on the Internet about taking melatonin looks like this: “Guys, I tried melatonin, it’s great. My sleep is back to normal and I'm full of energy."
The optimal dosage may be different for each person. Research shows that the working dosage starts at 0.1 mg. Start with a small amount (less than 0.5 mg) each evening before bed and increase it as needed.
How much does melatonin cost?
Melatonin is sold in sports nutrition stores and pharmacies.
The higher the dosage of the active substance, the higher the cost of the product.
For example, if a capsule contains 1 mg of melatonin, 90 capsules at a pharmacy will cost you about 400 rubles. Sports nutrition manufacturers use a higher dosage - 3, 5 or even 10 mg. The average cost of 180 capsules with a dosage of 3 mg of melatonin in sports nutrition stores is about 600 rubles.
Are there any side effects of melatonin?
According to statistics, about 10% of those using melatonin did not experience the stated effects.
Another 10% had side effects such as nightmares, headaches, feeling groggy in the morning, depression and low libido.
However, no toxic effects on the body were detected.
Taking melatonin as a sports nutrition
Scientists have found that melatonin protects cells, strengthens the immune system and slows tumor growth. According to laboratory tests on mice, melatonin slows down the aging process. However, you should not flirt with such a powerful hormone.
Although high dosages of melatonin cause no apparent harm immediately, long-term side effects are unknown. Even 1 mg, the smallest dosage found in sports nutrition products, is 3 times the normal level of melatonin in the body.
Who should not take melatonin?
It is not recommended for pregnant or breastfeeding women to take melatonin, as it is unknown how the hormone will affect the baby; people with allergies or autoimmune diseases (by stimulating the immune system, melatonin can aggravate existing problems); people with cancer of the immune system - lymphoma or leukemia (for the same reason); healthy children who already produce melatonin in abundance. It is also not recommended for women planning to conceive, as high dosage melatonin may act as a contraceptive.
In any case, before starting treatment, you should consult a therapist.
Does melatonin extend lifespan?
There are no human studies to support this concept. In tests on rats and mice, taking melatonin increased their lifespan by 20%. If melatonin makes you live longer, it is because it reduces free radicals, stimulates the immune system, protects the cardiovascular system and stimulates the production of growth hormone.
Does melatonin increase sexual performance?
There are no studies confirming a similar effect on the human body. However, a 1995 rodent study found that small amounts of melatonin taken on a regular basis prevented decline. level with age, allowing men to be more sexually active as they age.
Is melatonin safe?
Melatonin – one of the least toxic substances known.
In studies, people took 6 g of melatonin, which is 600– 3000 times the normal dosage. No traces of toxicity were found. The only significant side effect of high dosages of melatonin is drowsiness and slower reaction times. In the longest study to date, a high dose of melatonin (75 mg per day) was given to 1,400 women in the Netherlands for 4 years and had no effect on their health.
When should you take melatonin?
Melatonin should be taken late in the evening or at night, usually about 30 minutes before bed.
If you have a long flight, you should take 300 mcg of melatonin before takeoff and then 1.5 mg before bed. If you have trouble falling asleep at night, do not take melatonin during the day because melatonin affects the body's circadian rhythm.
Does melatonin have a hangover effect like sleeping pills?
No. You should wake up fresh and full of energy. If you feel tired in the morning, reduce your dosage to feel energized in the morning. You will not experience a hangover like you would from a sleeping pill.
How is melatonin produced?
Natural or animal melatonin contains pineal gland extract. Because it is extracted from animal tissue, this type of melatonin may contain viruses or proteins to which antibodies may begin to be produced. Do not take this type of melatonin.
An alternative is synthetic melatonin, which is made from pharmaceutical ingredients. This form is molecularly identical to natural melatonin, but does not contain unnecessary substances.
Melatonin - sleep hormone
https://site/data/MetaMirrorCache/ab75b526ab54b4105f3f62ca62e6ce84.jpgMelatonin is a hormone of the pineal gland that regulates the sleep-wake rhythm and also has a number of additional effects. Melatonin preparations are actively used for the treatment and prevention of many diseases; they can eliminate or reduce many problems of an athlete and a modern person. Melatonin can be considered one of the main discoveries in pharmacology of the twentieth century.
Melatonin is found not only in humans, but also in animals, plants and microorganisms. Many of the effects of melatonin are due to interaction with melatonin receptors, while other effects are associated with its antioxidant and anti-aging effects, of particular importance is the ability of melatonin to protect nuclear and mitochondrial DNA.
Melatonin was isolated and isolated in 1958 by Professor Aaron B. Lerner, who believed that this substance could be useful in the treatment of skin diseases. Melatonin preparations first became available in the United States only in 1993, so this substance has a fairly short pharmacological history and its potential has not yet been fully realized. Oddly enough, melatonin preparations are available without a prescription and are available as a dietary supplement in the United States, while in other countries (for example, Germany) melatonin is prohibited.
Effects of melatonin
Here is a short list of the most important effects of melatonin that have a strong evidence base:
- Restores sleep rhythm - melatonin makes it easier to fall asleep, restores the natural circadian cycle, eliminates daytime sleepiness
- Improves mood and mental state
- The anti-stress effect of melatonin is especially important for modern people
- Normalizes blood pressure due to its regulating effect on the endocrine system
- Slows down the aging process (protects cellular DNA, deactivates radicals) and increases life expectancy
- Strengthens immunity
- Antioxidant effect
- The antitumor effect of melatonin is due to many factors: strengthening antitumor immunity, reducing radical activity, normalizing hormonal levels and interaction with RZR/ROR receptors.
- Melatonin relieves some types of headaches
Melatonin in sports
Melatonin is involved in the regulation of body weight, and there is evidence that it may reduce body fat and prevent obesity (especially when combined with calcium).
Melatonin reduces oxidative stress after training, improves sleep and speeds up recovery, which is important in bodybuilding and powerlifting.
Melatonin and libido
Very often information comes up that melatonin can suppress libido and reduce the level of luteinizing hormone and, as a result, testosterone (these data were obtained from a study of the drug on primates), this sounds especially scary for those involved in bodybuilding and other strength sports. A search among the scientific literature revealed two scientific works that were devoted to this very issue:
1. Conclusion: When comparing two groups of people, one of which participants took melatonin for a long time (12 months), it was found that there were no significant differences in hormone levels, with the exception of luteinizing hormone, the concentration of which was higher in the group taking melatonin.
2. Israeli scientists came to a similar result: the level of luteinizing hormone, follicle-stimulating hormone and testosterone remained unchanged after 6 mg daily.
Thus, we can conclude that melatonin does not negatively affect the level of anabolic hormones in the human body, and some decrease in libido is most likely associated with suppression of the activity of the central nervous system in the evening.
Physiology of melatonin
The donor of melatonin is the amino acid tryptophan, which is involved in the synthesis of the neurotransmitter (neurotransmitter) serotonin, which in turn is converted into melatonin under the influence of the enzyme N-acetyltransferase.
An adult synthesizes about 30 mcg of melatonin per day; its concentration in the blood serum at night is 30 times higher than during the day, with peak activity occurring at 2 am. Melatonin is transported by serum albumin, after being released from albumin, it binds to specific receptors on the membrane of target cells, penetrates the nucleus and carries out its action there.
The secretion of melatonin is subject to a daily rhythm, which, in turn, determines the rhythm of gonadotropic effects and sexual function. The synthesis and secretion of melatonin depend on illumination - excess light reduces its formation, and decreased illumination increases the synthesis and secretion of the hormone. In humans, 70% of daily melatonin production occurs at night.
Melatonin in products
As already mentioned, melatonin is synthesized by both animals and plants, which means that small amounts of melatonin are present in foods. Relatively large amounts of melatonin are found in foods such as rice. Scientists have determined that when rice is consumed, the melatonin it contains is able to be absorbed and bind to specific receptors in the mammalian brain.
"Caution" Other studies have shown that melatonin in foods has little effect on plasma melatonin levels, meaning that little to no melatonin from foods is absorbed.
Melatonin preparation
Melatonin - sports nutrition
- Melaxen- the most popular melatonin preparation of American origin.
- Apic Melatonin- the drug contains in one tablet: melatonin - 3 mg, pyridoxine - 10 mg.
- Vitae-melatonin- the drug contains in one tablet: melatonin - 3 mg.
- Melatonin plus- the drug contains in one tablet: melatonin - 2 mg.
- Tasimelteon is a new drug for the treatment of insomnia that is undergoing clinical trials. Tasimelteon is a selective melatonin receptor agonist.
Sports nutrition with melatonin has become especially popular recently; many manufacturing companies have begun to produce melatonin and their number is constantly growing. It should be noted that sports nutrition with melatonin is much cheaper than pharmacological drugs, which makes them more preferable for purchase. Here is a list of the most popular melatonin supplements:
It’s been 2 days since the parcel arrived, I’ve been sleeping for 2 days, I can’t even see my dreams, I’ve closed my eyes, I’ve already opened it, it’s already morning, I’m feeling good in the morning, I’m sleeping super well.
- Melatonin from Optimum Nutrition
- Melatonin from NOW
- Melatonin by 4Ever Fit
- Melatonin from Biochem
- Melatonin from Cheap Supplements
- Melatonin by Natrol
Here's another link the boys are discussing:
Our muscles grow not during training in the gym, but during night sleep. When we sleep, the body recovers and gains strength for a new date with the barbell. But besides this, at night the body produces the same growth hormone that triggers the processes of gaining muscle mass and breaking down fat. However, he is very picky and timid, so he gets to work only during deep and restful sleep. But for this, our body needs melatonin, the sleep hormone, which makes night rest healthy, mass-gaining and even rejuvenating. Read about the benefits of melatonin in bodybuilding and more in my article.
A short introduction
For the first time about melatonin, how safe sleeping pills, I found out while watching one of the episodes of the Top Gear program, which I really love. Its permanent presenter, Richard Hammond, complained of problems with sleep due to the fact that the program had to be filmed in countries with different time zones. And it was melatonin, the sleep hormone, that was recommended to him by F1 pilots who were faced with a similar problem, to adjust his usual time rhythm and eliminate insomnia.
But since I never had problems with sleep, I heard about melatonin and happily forgot. I only remembered it when I started using it to gain muscle mass. And everything would be fine, but all pre-workout complexes, as well as the composition, necessarily include caffeine and other central nervous system stimulants.
And when I drank a portion of the pre-workout complex before going to the gym, the training to gain weight went perfectly, but I only managed to fall asleep with great difficulty. And then I remembered melatonin. But since manufacturers call it the very, very safe sleeping pill, then I decided to find out more about him. And here's what I found out...
What is melatonin?
Melatonin is A sleep hormone produced naturally by our bodies in response to dim light. Melatonin, in general, is extremely sensitive to the level of light; reducing it stimulates its activity, and bright light, on the contrary, suppresses it. Studies conducted in a Swiss sleep quality laboratory have documented that even the glow of electronic devices at night has a negative effect on melatonin levels.
Responsible for the production of the sleep hormone is the pineal gland or, as it is also called, the epophysis. This gland has long been considered an “extra” appendage, since its purpose remained a mystery to science. But studies conducted between 1959 and 1969, involving people who had lost the epiphysis, revealed that the absence of this “useless” gland has a very sad effect on health. People without the epiphysis lost the ability to sleep, suffered from fatigue, grew old quickly and often died from cancer.
Melatonin is a regulator of the depth and duration of night sleep
It turned out that thanks to the pineal gland, which produces the sleep hormone, our body can fall asleep. Melatonin is a regulator of the depth and duration of night sleep, it lowers body temperature and slows down many processes in the body, giving the body rest and recovery. But besides this, melatonin has many more beneficial properties, because it:
- Helps the body quickly adapt to time zone changes
- Regulates the functioning of the heart muscle and normalizes blood pressure
- Improves the functioning of the hormonal system
- Slows down the aging process (protects DNA at the cellular level)
- Accelerates recovery after physical activity, relieves pain
- Improves the functioning of brain cells, slows down the progression of Alzheimer's disease
- Boosts immunity
- Reduces insulin levels
Melatonin is one of the most important hormones produced by our body and its importance cannot be underestimated. However, you need to understand that we create healthy sleep for ourselves. Working late, mobile devices, alcohol or caffeinated drinks impair the process of falling asleep, making sleep restless and shallow.
Conclusion: Melatonin is an extremely important hormone for living a long, healthy life. But in order for it to be produced by the body in sufficient quantities, a number of efforts must be made.
Melatonin in products
Melatonin plays a significant role in the life of any person, and for an athlete it is doubly important. Therefore, you can buy melatonin at any sports nutrition store. But before we talk about drugs containing the sleep hormone, let me talk about melatonin in products nutrition. The hit parade of melatonin products looks like this:
- Sour cherry. Champion of melatonin products
- Natural whole milk from night milking
- Walnuts and almonds
- Ginger
- Rice, corn porridge, whole oatmeal
- Bananas. Moreover, the greener the banana, the more melatonin it contains.
- Turkey
- Tomatoes
As you can see, melatonin is found in the most common foods. It makes sense that most of them should be present in the daily diet of anyone who wants to live a long and healthy life. This is especially true for older people, since the level of melatonin production begins to decline from the age of 35, and this process intensifies every year.
However, you need to understand that melatonin in products It does not contain enough to radically increase the level of the sleep hormone in the body. And some of them are not worth eating at night. Especially when you're trying to lose weight, exercise vigorously, and eat a low-carb diet.
But if you eat foods high in melatonin regularly, you can really improve your night's rest. As nutritionists assure, only two glasses of cherry juice a day will ensure deep and sound sleep. All you need to do is find natural cherry juice, without sugar and preservatives, or fresh fresh milk.
Fresh milk is the second highest melatonin content food product
Conclusion: Products with melatonin definitely need to be included in your diet. For an ordinary person who regularly uses them, this is quite enough to improve the quality of sleep. But people leading an active lifestyle, especially in the afternoon, need to take additional melatonin.
Melatonin in bodybuilding
It may seem to you that I called melatonin the ruler of the night hormones, for the sake of a nice word, since the main hormones in bodybuilding, responsible for gaining muscle mass, are considered to be somatropin (growth hormone) and testosterone. But the same somatropin is produced at night, its amount in the body reaches its highest level an hour after falling asleep.
And although testosterone is produced throughout the day, it is after a full night’s rest, at 6-8 o’clock in the morning, that its highest level is recorded. In other words, good sleep is the key to great muscle mass, so bodybuilding melatonin is not just an important, but a determining hormone that provides conditions for the successful synthesis of somatropin and testosterone.
Melatonin is the most important hormone in bodybuilding
In general, performing light physical exercises always has a beneficial effect on improving sleep, since they improve the functioning of the structures of the hypothalamic-pituitary system of the brain. But since most people go to the gym not to exercise, but to gain muscle mass or lose weight, training for them, in any case, is a stressful situation.
Taking caffeine-containing sports supplements, coupled with increased mental concentration and late physical activity, creates that unpleasant triumvirate that worsens the process of night rest when working on weight. Negatively affects the quality of sleep and... A brain deprived of a source of energy, an overexcited nervous system, plus a stomach demanding food. Here are the reasons for poor sleep against the background of the event.
Weight training is a heavy load on the nervous system.
In both the first and second cases, poor sleep quality can have a bad effect on both muscle growth and getting rid of fat deposits. You can use the most expensive ones, but if sleep is restless and intermittent, gaining muscle mass, as well as losing weight, will only be a dream.
And since the issue of healthy sleep is important not only in bodybuilding, but also in other sports, especially Olympic ones, scientists have conducted experiments with melatonin more than once. In 2001, a group of Spanish researchers conducted experiments involving two groups of young weightlifters. They were given 10 mg of melatonin per day 30 minutes before bedtime for one month.
According to the results of the study, these athletes showed an increase in the activity of the parasympathetic system, which is responsible for the quality of sleep and the course of recovery processes in the body.
All this naturally affected the improvement of sports results. Moreover, from athletes taking melatonin there were no reports of lethargy, drowsiness and apathy during the day, as was previously the case when testing other safe sleeping pills.
But besides improving night sleep, melatonin is worth using in bodybuilding for another important reason. In 2014, scientists, again from Spain, but together with colleagues from the United States, published a scientific report that stated that melatonin promotes the appearance of special lipid cells, the so-called beige fat, which helps to utilize excess calories. And if it is desirable to use melatonin in bodybuilding when gaining muscle mass, then in the process of losing weight, it is even necessary.
Conclusion: melatonin is simply necessary in bodybuilding. It significantly improves the recovery process after heavy physical activity and improves overall well-being. And its function, which enhances the fat burning process, makes the sleep hormone an indispensable supplement for weight loss.
Melatonin for women
The use of melatonin for women is justified at any age, but at the onset of menopause, the need for it becomes critical. After 40 years, the percentage of muscle mass in the body of both men and women decreases, while fat mass, on the contrary, increases. And this is almost always accompanied by a decrease in bone density.
Scientists from Denmark came up with the idea of using melatonin for women in the fight against the manifestations of aging in the body. They selected for this experiment a group of women with low muscle mass aged 41 to 55 years. And for 12 months they were given melatonin in a dosage of 1 to 3 mg per day. At the same time, no one provided them with any recommendations regarding lifestyle, sports, and the women lived their usual lives.
When the results of women taking melatonin were compared with a control group taking a placebo, it turned out that their muscle mass increased by an average of 2.5% over the year, and the amount of fat decreased by 7.2%. When scientists analyzed the results, they came to the following conclusions:
- Body fat decreased due to increased lipid metabolism, increased glucose absorption and a simultaneous decrease in insulin levels.
- Muscle mass increased because women who used melatonin slept better, recovered faster, and were more physically active as a result.
But besides these purely physiological aspects that influence body composition, melatonin for women has an important effect on slowing down the aging process. To me, the situation with melatonin for women is very reminiscent of a similar situation with collagen, which is responsible for the strength of bones, ligaments, tendons, as well as for the health of skin, hair and nails. Both of these substances, collagen and melatonin, are produced by our body, but with age the level of their production decreases.
But instead of increasing the amount of products containing collagen, or, as in our case, melatonin in their diet, the vast majority of women prefer expensive cosmetics and procedures. I talked more about foods high in collagen in my article
But cosmetic products are called that because they only support external beauty; real beauty, like health, begins from within. This was a small digression, but let's get back directly to the topic of conversation.
Back in 2001, American scientists from the Department of Cellular and Structural Biology at the University of Texas (Burkhardt S, Reiter RJ, Tan DX and Acuña-Castroviejo D) published a report on the topic: “Damage to molecules by free radicals. The effect of melatonin on the protection of the central nervous system." It stated that melatonin is a strong antioxidant that stabilizes cell membranes and minimizes oxidative processes occurring in the body.
Melatonin helps our body resist cell damage and actively fights the effects of free radicals. And they, who do not yet know, negatively affect all vital processes of the body, significantly accelerating the aging process, starting with the skin.
In other words, using melatonin for women gives them a chance to keep their skin firm and healthy for a long time. And if you add collagen here, this process can be slowed down even more.
Conclusion: melatonin for women during menopause can slow down the aging process, which makes its use not only logical, but even necessary.
How to take melatonin, side effects,harm of melatonin
1. Harm of melatonin
As often happens in life, along with advantages there are always disadvantages. But in the case of melatonin, the situation is different. The harm of melatonin, which you can read about on the Internet, is due to the method of obtaining it. Natural melatonin is obtained by extracting from the epiphysis of large horned animals, which is why it is also called “bovine.” It is used for medical purposes and is not commercially available.
Since the sleep hormone obtained in this natural way contains viruses and bacteria, the consequences of taking it can really have unpleasant consequences. Melatonin, which is sold in pharmacies, is a synthetic analogue of the human hormone, produced pharmaceutically.
2. Side effects of melatonin
Clinical trials conducted over two years did not reveal any health problems in people who took it constantly and in large quantities. The research results also established:
- approximately 10% of people who use melatonin do not get any benefit from it
- Another 8% of people who took part in drug trials reported headaches, increased heart rate, nightmares, difficulty waking up and mild depression.
- There were no signs of intoxication of the body, even when using a dose of melatonin 3000 times higher than the norm.
Melatonin is a drug, which is not recommended for use during pregnancy and lactation, patients with epilepsy, autoimmune diseases and children under 12 years of age.
3. How to take melatonin
You need to take melatonin in the evening before bed, 30-40 minutes before bed, preferably at the same time. There is no point in using this hormone to improve the quality of daytime sleep. This causes a shift in circadian sleep rhythms and greatly impairs the body's sensitivity to insulin, which in turn provokes the growth of adipose tissue. The recommended dosage for improving sleep quality is 1-6 mg. Personally, I take 6 mg or two melatonin tablets after a gym workout and recover great.
But since the amount of melatonin synthesis is a purely individual indicator, it is better to select the dose of the drug experimentally, starting from the minimum value. If you find it difficult to wake up, this will be a sign that you have gone too far with the amount of melatonin. And if, on the contrary, there is a lack of sleep and poor recovery, the dose of the sleep hormone can be increased.
As I said earlier, you can buy melatonin in all sports nutrition stores. Almost every manufacturer has a sports supplement with growth hormone in its range. But I prefer to buy melatonin at the pharmacy, since there it belongs to a group of medications, the quality, composition and clinical effectiveness of which are strictly regulated, and melatonin in sports stores is sold as a dietary supplement.
I have nothing against dietary supplements, but since I want to be sure of the quality and safety of what I take, I still go to the pharmacy to buy melatonin. There are not very many medications containing melatonin; they differ from each other only in dosage and, accordingly, price. And to conclude my story, I suggest you watch a short video that gives five simple tips for increasing melatonin levels naturally:
Conclusion: melatonin is the most safe sleeping pill, which has a lot of advantages and a minimum of side effects. And the potential harm of melatonin is due only to the form of its production from animal sources.
Don't take my story as an advertisement. I’m just sharing my experience of taking this drug and telling why I do it. I hope my story about melatonin, the master of night hormones, will be useful to you and help improve the quality of your night's rest. May the force be with you. And the mass!
