Melatonin sports nutrition which one to choose. Melatonin sports nutrition, growth hormone and cortisol. What time to take

Melatonin and sleep

One of the main actions of melatonin is to regulate sleep. Melatonin is the main component of the body's pacemaker system. It takes part in the creation of the circadian rhythm: it directly affects cells and changes the level of secretion of other hormones and biologically active substances, the concentration of which depends on the time of day. The effect of the light cycle on the rhythm of melatonin secretion is shown in observations of blind people. Most of them exhibit rhythmic secretion of the hormone, but with a freely varying period that differs from the daily cycle (25-hour cycle compared to 24-hour daily). That is, in humans, the rhythm of melatonin secretion has the form of a circadian melatonin wave, “freely running” in the absence of a change in light-dark cycles. A shift in the rhythm of melatonin secretion also occurs when flying across time zones.

The role of the pineal gland and epiphyseal melatonin in the daily and seasonal rhythms, sleep-wake patterns seems undeniable today. In diurnal (daytime) animals (including humans), the secretion of melatonin by the pineal gland coincides with the usual hours of sleep. Studies have shown that an increase in melatonin levels is not a mandatory signal for the onset of sleep. In most subjects, taking physiological doses of melatonin caused only a mild sedative effect and reduced reactivity to common environmental stimuli.

With age, the activity of the pineal gland decreases, so the amount of melatonin decreases, sleep becomes superficial and restless, and insomnia is possible. Melatonin helps eliminate insomnia, prevents disruption of the body's daily routine and biorhythm. Insomnia and lack of sleep give way to healthy and deep sleep, which relieves fatigue and irritability. During calm, deep sleep, the functioning of all internal organs and systems in the body is normalized, muscles relax, the nervous system rests, and the brain has time to process the information accumulated during the day. As a result, the person feels cheerful and healthy.

Disturbances in the normal mode of melatonin production are associated with circadian rhythm disorders and pathologies such as: jet lag; insomnia caused by shift work schedules; weekend insomnia; delayed sleep phase syndrome and others.

Antioxidant effect

Melatonin neutralizes the destructive effects of oxidative processes, which are the main cause of aging and aging of the skin. The most important function of melatonin is antioxidant activity, which manifests itself throughout the body, since melatonin penetrates into all organs and tissues. The mechanism of antioxidant action is manifested in the fact that melatonin has a pronounced ability to bind free radicals, including hydroxyl radicals formed during lipid peroxidation, and exogenous carcinogens; it also activates glutathione peroxidase, a factor that protects the body from free radical damage. The main functions of the antioxidant action of melatonin are aimed at protecting DNA. To a lesser extent on the protection of proteins and lipids.

Melatonin is the most powerful endogenous free radical scavenger known. In recent years, evidence has emerged that melatonin can be localized not only in plasma, but also in cell nuclei and protect nuclear macromolecules from oxidative damage in all subcellular structures.

Antitumor effect

In the early stages of embryonic development, biogenic amines, including melatonin, play the role of specialized cell signaling molecules that regulate cellular renewal processes. It has been established that melatonin can suppress cell proliferation, and the strength of its effect is not inferior to the powerful cytotoxic agent colchicine. In a number of studies on laboratory animals and in tumor tissue culture systems, it was found that melatonin has an antitumor, oncostatic effect. The mechanisms of melatonin's effect on tumor growth are diverse: it can influence the synthesis and secretion of pituitary and sex hormones, can modulate the immune response in the presence of tumor cells and have a direct cytotoxic effect. There are suggestions that melatonin may enhance the expression of adhesion molecules and thereby prevent tumor growth, since it is known that in most malignant tumors there are disturbances in cell adhesion and defects in functional intercellular connections.

Melatonin metabolite significantly positively correlates with a reliable marker of proliferative activity of tumor cells - proliferating cell nuclear antigen (PCNA). This indicator reflects the degree of tumor progression, that is, melatonin metabolites can serve as a reliable diagnostic factor. Under the influence of melatonin, in some forms of cancer (breast, ovarian, prostate, etc.), a decrease in the proliferative capacity of cells was observed and an increase in the number of cells dying in the form of apoptosis (oncostatic effect). Nuclear receptors of cancer cells can serve as a target for the implementation of the antitumor effects of melatonin.

Experiments have shown the suppression of melanoma cell growth by melatonin, although the effect of the hormone depended on the intensity of tumor proliferation: growth was inhibited at moderate, but not at high cell proliferative activity. The effects of melatonin were dose-dependent, but the mechanism of oncostatic action is currently still not fully understood. Epidemiological data indicate that women working night shifts, aviation employees (flight attendants, air traffic controllers), radio and telegraph operators have an increased risk of developing breast cancer, while in women who are primarily blind (that is, having light deprivation), this risk is 2 times less.

Anti-stress effect

After experiments and direct clinical observations, the concept was formulated that the pineal gland and its hormone melatonin are part of the body's defense system against adverse effects. The pineal gland and melatonin play a nonspecific role, but pineal gland support is provided at all levels of stress management. In the case of a prolonged stressful situation, a two-phase reaction is observed: an initial decline in epiphyseal activity in the resistant phase of stress with a further sharp rise. In experiments on rats, it was shown that melatonin is able to change a negative emotional state and reduce anxiety, which is provoked by various stressors. According to numerous observations, the hormone stabilizes the activity of various endocrine systems disorganized by stress, including eliminating excess stress adrenal hypercortisolism.

Immunostimulating effect

An important consequence of long-term stress is stress-induced immunodeficiency. Melatonin helps normalize immunological parameters.

Melatonin and other epiphyseal hormones can be classified as geroprotective. A connection has been established between the degree of age-related involution of the pineal gland and tissue deterioration. It is known that with aging, the degree of immunological protection decreases, and melatonin, as has been repeatedly indicated, has immunomodulatory activity.

Melatonin stimulates the immune system (immunostimulant) as it participates in the regulation of thymus and thyroid function, increasing the activity of T cells and phagocytes, which is a warning for a number of diseases and, as laboratory studies show, slows the growth of seven types of cancer cells, including cancer cells mammary and prostate glands.

Lack of melatonin in the body

Experiments on laboratory animals showed that with a lack of melatonin caused by the removal of receptors, the animals began to age faster: menopause began earlier, free radical cell damage accumulated, insulin sensitivity decreased, obesity and cancer developed.

Main functions

Regulates the activity of the endocrine system, blood pressure, sleep frequency
Regulates seasonal rhythms in many animals
Slows down the aging process
Enhances the effectiveness of the immune system
Has antioxidant properties
Affects adaptation processes when changing time zones

In addition, melatonin is involved in the regulation

blood pressure,
functions of the digestive tract,
work of brain cells.

Our body is controlled by hormones - they are responsible for vital processes and our mood. Each hormone is responsible for specific tasks. As a result, the normal and correct operation of all systems and organs is ensured - without interruption. The sleep hormone Melatonin is an important component in a whole chain of complex and necessary physiological processes.

Main effects of taking the sleep hormone

In fact, Melatonin is not only actively involved in processes related to sleep, but also performs many other functions during the life of the body.

1. While taking the drug, there is an impressive effect on metabolism. The same applies to the functioning of the endocrine system as a whole.

2. The pressure stabilizes.

3. Immunity is restored and even improved, which means you will suffer less from various ailments, especially colds.

4. This antioxidant is an active fighter against free radicals, which are quite dangerous.

5. Excellent protection against cancer.

6. Actively regulates full-fledged brain activity.

7. Taking the product ensures uninterrupted functioning of the body when changing climate and time zone.

8. Although this fact has not been fully proven, many people note that while taking Melatonin, the aging of the body slows down and it rejuvenates.

9. In case of insomnia, the sleep hormone Melatonin restores the rhythm of sleep. Falling asleep becomes much easier. In addition, the internal biological clock is restored and sleepiness during the day is eliminated.

10. Headaches disappear.

11. Blood cholesterol levels decrease.

12. Sexual activity is prolonged, the manifestations of menopausal syndrome are stopped.

13. The drug significantly increases potency.

What functions can Melatonin perform?

1. Antioxidant.

2. Hormonal.

The main effect of the drug is the ability to regulate sleep. The older a person is, the more difficult it is for him to fall asleep normally. The whole point is a decrease in the activity of the pineal gland, as a result of which sleep becomes restless, superficial, and insomnia occurs, quite often. If you take the drug, you can eliminate this condition and restore biorhythms in the body. At the same time, instead of frequent lack of sleep, full sleep will appear - healthy, deep. This means that it becomes possible to normalize the correct functionality of all systems and organs. In addition, the muscle tissue is now relaxed, and the nervous system is in perfect order - calmed to a normal level. Brain activity is also in perfect order - retrieving any information will not pose any special problems and will not cause discomfort. As a result, you will always feel cheerful and confident, energy and health are guaranteed.

And the sleep hormone Melatonin affects the regulation of the menstrual cycle, which is very important for every representative of the fairer sex. If you decide to take the product as a special supplement, then it is completely safe. The main thing is that the dosages are not excessive. Otherwise, increased drowsiness and a slower reaction of the body are possible. If the drug is taken in the correct dosage, which can only be selected by a doctor based on diagnosis, then there will be no adverse reactions - rest assured. But with uncontrolled use, the risk always exists, which means you should not choose the course and its duration on your own.

Melatonin as a sports nutrition

Do you have problems falling asleep? Then this tool will solve such problems very quickly. As a result, excellent well-being is ensured. And now you will be extremely concentrated. Thanks to long and restful sleep, the athlete will quickly recover and be able to train efficiently. During sleep, the body burns fat deposits. If you sleep little, you eat a lot. According to research, people who sleep less than seven to nine hours a night eat more food.

Sleep hormone Melatonin – how to cope with low levels?

1. Get rid of such a bad habit as smoking. The same goes for drinking alcohol and drinking too much coffee.

2. You should go to bed at the same time - no later than half past ten in the evening, and you should not forget to ventilate the bedroom well before this.

3. Sports is an important component. Training should be regular and last from one hour per day.

4. Take a bath before bed. Be sure to add sea salt there. Don't forget to do some light stretching exercises.

5. Remove the TV from the bedroom. The same goes for the computer.

6. Eat foods containing Melatonin.

Melatonin - possible side effects

Firstly, let us immediately clarify that this can only happen with excessive doses, so you should definitely consult with a specialist regarding the dosage and duration of the drug administration cycle. Secondly, before taking the product, be sure to carefully read the instructions to avoid overdose.

In the first days of use, apathy and headaches are possible. Disorders in the gastrointestinal tract and skin rashes are not excluded. Remember that the benefits of taking the drug impressively outweigh the harm from it, and such problems arise quite rarely. The main thing is to keep everything under control and consult with a specialist.

Sleep hormone Melatonin – an active assistant in the fight against stress

The human body has the ability to self-regulate under negative, stressful conditions. The pineal gland is an important element for protecting the body from stress. Melatonin plays an important role here as a factor that relates to nonspecific protection. During times of stress, negative emotions come out. Thanks to Melatonin they are weakened.

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!

A lack of melatonin leads to sleep disturbances, provokes insomnia, and reduces the body's adaptation to time zone changes. The deficiency of this pineal gland hormone can be compensated by taking special medications. They not only normalize sleep, but also have additional positive effects. In order for the product to bring maximum benefit, it is necessary to familiarize yourself in advance with the rules of administration, indications for use, and possible side effects.

Melatonin is a hormone responsible for regulating the circadian rhythm of living organisms, that is, wakefulness and sleep. The compound helps get rid of insomnia that occurs due to overwork, irritability from a sudden change in time zone. Due to these features, it is often called the “sleep hormone.” Melatonin is a derivative of serotonin produced by tryptophan.

The latter is an essential amino acid L-tryptophan. The highest concentration of the hormone in the blood occurs at night, namely from midnight to five in the morning. The highest peak is reached at 2 am. During the day, melatonin levels decrease. In other words, when a person is awake, melatonin decreases and increases during sleep.

Characteristic features of the hormone

The production of melatonin is directly determined by the circadian rhythm. In the light, that is, during the day, the production of the hormone decreases sharply. In the dark, its concentration, on the contrary, begins to increase. In summer, when the length of daylight hours increases, melatonin synthesis decreases significantly, and in winter, on the contrary, it increases. Age also plays an important role.

The older a person gets, the less melatonin is produced. This causes deterioration in falling asleep. A person is more often tormented by insomnia, which negatively affects the deep sleep phase. He becomes more irritable. His systems and organs cease to recover properly. Melatonin leads to a decrease in systolic blood pressure.

Why and when is it necessary to take a “sleep hormone”?

People need to take melatonin in the following situations:

The hormone is necessary for those who suffer from insomnia and have difficulty falling asleep due to severe fatigue and prolonged wakefulness. If you increase the concentration of melatonin, sleep problems will decrease to a large extent. This substance has a sedative effect and has a calming effect on the nervous system.
The connection is required for every person who experiences increased irritability either due to a change in time zone or work schedule. The hormone is also useful for those who engage in physical activity that leads to muscle fatigue. The substance helps you relax and recover better during sleep.

The substance helps cope with fatigue after training and overwork.

Effects and beneficial properties

The main function of the hormone is to improve sleep quality. The compound takes an active part in normalizing the processes of the endocrine system. Melatonin reduces emotional and physical activity, but only during the period when wakefulness becomes an obstacle to normal biorhythms.

The hormone also has positive side effects. It has anti-stress, antioxidant, immunostimulating, antitumor effects. In addition, it reduces the rate of aging processes. Along with general properties, the compound also has a specific effect, depending on the specific physical activity.

Athletes take melatonin primarily to improve sleep. This effect directly depends on the speed of the body’s recovery processes after sports. The higher the intensity of training, the more irritated the nervous system. This effect negatively affects the condition of the body.

The quality of sleep after strenuous physical activity becomes much worse, and recovery takes much longer. If a person experiences insomnia, it means that the athlete will not have enough strength to perform specific tasks. Sleep allows the muscles to relax and the internal organs and nervous system to recover. The better an athlete sleeps, the faster he recovers, and athletic performance improves significantly.

Effect on libido

A huge amount of research has been conducted on this topic. They showed that there is no direct relationship between melatonin concentration and libido. Taking medications that increase the level of this substance does not have a direct effect on the anabolic hormones that are responsible for male libido.

Effect on testosterone concentration

The level of the male hormone has a positive effect on anabolic processes, sexual desire, and sexual function. Melatonin, as research has shown, directly affects the production and does not suppress the synthesis of testosterone. The female hormone, called prolactin, has a negative effect on the male hormone. Such indirect effects are possible only at certain dosages.

Relationship with prolactin

There are no specific definitive results regarding the relationship between melatonin and prolactin. Some studies have demonstrated the absence of any effect on the female hormone, but no specifications have been made regarding the timing and period of exposure.

Young people who took five milligrams per day for thirty days showed an increase in prolactin levels. The increase in female hormone was recorded daily. An increase in prolactin concentration was observed not during the day, but at night, when the level of melatonin reached its highest concentration.

Effect on growth hormone

Somatotropin (growth hormone) is dependent on melatonin. “Sleep hormone” has a positive effect on GH, the peak concentration of which occurs at night. Both compounds are produced during the rest period. Their concentration decreases with problems with sleep and insomnia, which leads to a decrease in the production of both melatonin and somatotropin.

GH has a positive effect on cell growth not only in children, but also in adults. It has catabolic and anabolic effects, participates in carbohydrate metabolism, and increases the absorption of calcium in bone tissue. Somatotropin is required not only in adolescence, but also for those who are actively involved in sports. The main property of melatonin is that it has a positive effect on sleep quality and recovery. This hormone has a good effect on the production of somatotropin.

Benefits for weight loss

A lot of research has been devoted to how melatonin affects a person’s weight. The hormone stimulates the absorption of glucose and the accumulation of glycogen in muscle tissue. The substance stimulates an increase in the production of creatine phosphate and energy, that is, ATP. This effect allows you to increase energy during physical activity. This helps to increase the duration of the training, which, in turn, promotes greater burning of subcutaneous fat. The fat-burning effect of insulin and glucose levels helps reduce weight.

Indications and contraindications

Those who suffer from diabetes, autoimmune diseases, myeloma, lymphoma, leukemia, and epileptic seizures should not take the drug with melatonin. The hormone is contraindicated for use by children under twelve years of age. For adolescents, medications should only be prescribed by a specialist.

The hormone is intended to be taken in the evening. It is best to take the drug thirty minutes before going to bed. The active substance begins to act after 45-60 minutes. When taking the hormone, you should avoid direct contact with bright light. It suppresses the effect after consuming the drug. Take the tablets with plenty of water.

The instructions and the optimal daily dosage of the drug completely depend on what dietary supplement or pharmaceutical drug is taken. It is necessary to carefully study how much melatonin is contained in one tablet. The daily optimal and safe dose of the active substance is up to three milligrams. In the first days, it is recommended to take one or two milligrams, and then increase the dosage. The maximum dosage is 6 mg. Deterioration in health is a signal that you need to stop taking the supplement.

Course duration

Melatonin is recommended to be taken for a month. A longer course (up to two months) is possible only as prescribed by a doctor. Next, be sure to take a break of a week. If the need arises, after a week's break the course is repeated again. From three months to six months, the drug can be prescribed to older people who are undergoing treatment to normalize blood pressure.

In what form is the drug available?

The supplement is sold in the form of white tablets, which are then washed down with water. Some manufacturers produce the drug in the form of chewable pills.

Preparations with melatonin

The hormone is contained in the following supplements:

Vita-melatonin, each tablet contains up to three milligrams of the active substance. Produced in the USA. One package contains 30 tablets.
Melarithm, containing a similar amount of melatonin as the American drug. The Russian supplement is produced in packages of 24 tablets.
Circadin, which is a Swiss drug. One pill contains two milligrams of the hormone.
Melaxen. Another American supplement. Each tablet contains three milligrams of the substance.

People who actively engage in sports are recommended to take dietary supplements rather than pharmaceutical drugs. Sports nutrition manufacturers develop and produce their own supplements that have a positive effect on recovery processes after training during the sleep phase. They have a positive anti-catabolic effect when a person experiences emotional and physical stress. This effect has made these drugs popular among people leading an active lifestyle.

It is recommended to take biologically active sports supplements with melatonin at night (half an hour before going to bed). In addition, they are recommended for use when flying when the time zone changes. You should take the supplement an hour before your flight. You should not take the drug before training. Suppression of physical activity with disorientation leads to a decrease in the effectiveness of the activity. It is not recommended to take the drug in the morning and during the day.

The best manufacturers and sports supplements

Optimum Nutrition with 100 tablets of 3 mg.
NOW Foods with 60 capsules of 3 mg.
Ultimate Nutrition with 60 pills of 3 mg.
Scitec Nutrition with 90 tablets of 1 mg.
Universal Nutrition with 60 pills of 5 mg.

If we compare pharmaceutical drugs and sports supplements with the active substance, the latter are much more profitable. The melatonin content in each individual capsule is the same, but the number of tablets in dietary supplements is larger, but at the same time they have a lower cost.

Most of the substance is contained in rice. The amount of hormone that enters the body with food is quite small. This prevents you from obtaining a sufficient dosage to produce beneficial effects in terms of improving sleep quality. Much greater benefit comes from consuming foods with L-tryptophan, which promotes the production of melatonin. To enhance the results obtained, you need to supplement the hormone intake in the amount of 1-6 milligrams per day. It is simply impossible to obtain such dosages from regular food.

Melatonin during pregnancy

The supplement is contraindicated for women during pregnancy and breastfeeding. In addition, it is not recommended to use the drug for women who are planning to become pregnant, since the hormone has contraceptive properties.

Interaction with other drugs

Taking the drug with agents that block beta-adrenergic receptors leads to a decrease in the production of the hormone. Melatonin supplements work well with sleep aids, producing a synergistic effect. The hormone increases the effectiveness of tamoxifen, which has an antitumor effect. It enhances the antibacterial effect of isoniazid.

Side effects, risks and harm

Melatonin is generally considered safe to take. Some people may have individual intolerance, expressed in loss of coordination, severe dryness, vomiting, nausea. In the morning, some people may feel more tired and unwell. Some pharmaceutical drugs cause irritability, increased heart rate and excitability, headaches, dizziness, night sweats, loss of concentration, blurred vision, and migraines.

After taking the “sleep hormone” it is not recommended to drive a vehicle. This is due to the fact that melatonin has an effect on reducing attention and concentration. The drug should not be given to children, as there are no studies on how it affects them. It may slow down sexual development. An overdose also has a negative effect on the body if more than 30 milligrams are taken, when disorientation occurs, memory is lost, and sleep duration decreases.

Terms of sale and storage

The drugs are available without a prescription, even in pharmacies. Sports supplements are available for free sale. Products must be stored in purchased packaging, in a place where the temperature does not exceed 25 degrees, protected from direct sunlight. Typically, the shelf life of the drug is up to three years, but only under the correct storage conditions.

Melatonin analogue

Tryptophan is a dietary supplement, the intake of which in a daily dosage of 500 mg promotes the synthesis of serotonin. At night, this joy hormone is converted into melatonin. In addition, this preparation contains vitamins B5, B6.

When you look at a jar of melatonin, thoughts immediately arise of a mild sleeping pill. However, in addition to this, taking melatonin affects muscle growth and has antioxidant properties.

melatonin for sleep disorders

Melatonin is a hormone that is produced at night. When light stops reaching your eyes, a signal is sent to the brain, the pineal gland converts serotonin into melatonin. Melatonin enters the bloodstream and spreads to every cell of our body, and the body falls asleep.

Sunlight, light from lamps, TV, computer and even alarm clocks interfere with the natural production of melatonin. By taking additional melatonin as a dietary supplement, this loss can be compensated for. The use of melatonin has shown to be effective for a wide range of people. Melatonin is recommended for people suffering from chronic insomnia, seasonal sleep disorders, and those whose rhythms are disrupted after traveling from regions with a different time zone. occur very rarely, which is why athletes are also very fond of this supplement.

melatonin as a sports nutrition

If there is a real problem with falling asleep, then taking melatonin should solve it as soon as possible. Good sleep will make you feel great and you will be better concentrated. Long, restful sleep allows the athlete to recover faster and conduct quality training. Also, during sleep, our body burns fat deposits. Research shows that people who sleep little eat more than those who sleep 7 to 9 hours a night.

antioxidants are friends and enemies

Antioxidants protect muscle cells and other important structures from the harmful effects of free radicals. During exercise, free radical levels increase, and this is normal. Ultra-intense workouts lead to the production of excessive amounts of free radicals. This leads to muscle fiber damage and reduced recovery rates. Research suggests that this amount of free radicals increases fatigue, which prevents training at the proper level.

Forward: melatonin against alopecia

melatonin in sports and bodybuilding

Melatonin affects free radicals in two ways: direct and indirect. The sleep hormone directly neutralizes free radicals. Melatonin also stimulates the activity of natural antioxidant enzymes produced by the body. These enzymes help with recovery, overall muscle growth, strength, and overall health.

Melatonin affects growth hormone levels. In 2007, the Journal of the International Society of Sports Nutrition published an article that included data from an interesting study. Part of the group of 60 participants received 0.5 mg of melatonin an hour before training, another part was given 5 mg of melatonin, and the third received a placebo. The results were as follows: men who received melatonin, regardless of dosage, had growth hormone levels twice as high as men in the placebo group. Accordingly, the idea of using melatonin in bodybuilding.

The results demonstrated by women showed the inappropriateness of using melatonin for them.

The effect of melatonin on cortisol levels

Cortisol is a stress hormone. An increase in the concentration of this hormone negatively affects muscle growth. Roughly speaking, cortisol is a bad hormone for athletes. Many people ask the question: does melatonin affect cortisol? – the answer is as follows:

Melatonin has no effect on cortisol in young men
In women aged 22-32 years, melatonin does not change cortisol levels, but in women aged 54-62 years, cortisol levels increase

Forward: Melatonin and radiation therapy

You can view the results of the study (in English) on the dependence of cortisol on melatonin at the link: http://www.ncbi.nlm.nih.gov/pubmed/8548054

fat burning

Melatonin increases the level of growth hormone in men and also works to reduce body fat. Melatonin increases muscle size and enhances lipolysis. Lipolysis is the process of breaking down fats into their component fatty acids.

Another feature of melatonin is that it enhances fat burning due to glycogen (the body's reserve of carbohydrates). Research has demonstrated a reduction in fatigue during strenuous exercise. This happens because melatonin keeps muscle glycogen levels high. The more glycogen, the more intense the workout, which means you can burn more fat.

melatonin does not always make you sleepy

You probably think that taking melatonin before going to the gym is not justified, since it will make you sleepy. The good news is that this is not the case. A study was conducted in the UK. Two groups took part, one was given 2.5 mg of melatonin 75 minutes before exercise, the other a placebo. People who took melatonin did not feel sleepy during exercise. In the second study, the dosage of melatonin was increased to 5 mg, which resulted in decreased alertness but no effect on exercise intensity. In the second experiment, people received melatonin 3 hours before training.