What are the bodybuilding and fitness benefits of melatonin? From an athletic standpoint, melatonin's role as a sleep aid and antioxidant may speed exercise recovery and help you rack up greater training volume for better long-term gains.
Melatonin may help protect and develop muscles by reducing exercise-induced oxidative damage. Challenging exercise disrupts normal body functions and results in oxidative stress. Muscle tiredness and injury, as well as a loss of energy, can result from this condition.
Melatonin Potentiates Exercise-Induced Increases in Skeletal Muscle PGC-1α and Optimizes Glycogen Replenishment. Compelling evidence has demonstrated the effect of melatonin on exhaustive exercise tolerance and its modulatory role in muscle energy substrates at the end of exercise.
This requires more GH than the body can supply on its own. Rather than taking GH synthetically (via potentially-deleterious lab produced drugs), a 5mg dosage of melatonin before bed may, according to research, increase blood levels of GH to boost muscle growth and optimize endurance.
In our opinion, this review reinforces the relevance of melatonin as a safe nutraceutical that limits skeletal muscle frailty and prolongs physical performance.
Melatonin does not alter human serum gondotropin and testosterone levels, but it increases prolactin levels.
Taking melatonin supplements has also been found to reduce fat mass and increase lean muscle. Rather than causing weight gain, melatonin may actually do the opposite: help you lose weight. While the mechanism by which melatonin aids in weight loss is complex, we do know that not sleeping enough can cause weight gain.
Research now shows that melatonin may increase metabolism and improve our ability to lose weight. Melatonin fights fat in two major ways: it has the ability to assist in turning fat into energy rather than storing it and it improves thermogenic capacity of the mitochondria.
Is melatonin prohibited in sport? No, melatonin is not prohibited, so athletes are allowed to use melatonin. But keep in mind that in the U.S., melatonin is only available as a dietary supplement and all dietary supplements come with some amount of risk.
Melatonin stimulates growth hormone secretion through pathways other than the growth hormone-releasing hormone.
and small doses of melatonin have been found to boost GH levels, start with small amounts of the supplement about 30-60 minutes before workouts. Research indicates that as little as 0.5 mg could increase GH levels, so consider starting there. Depending on how your body reacts, you can always work your way up.
Tryptophan seems to be the most effective and you can usually find isolated tryptophan supplements at most sports nutrition stores (16). Melatonin has also been shown to have positive effects on sleep quality and may even reduce the amount of time it takes you to fall asleep (6,38).
With bodybuilders, the name of the game is increased size, so energy conservation out of the gym is paramount. Several meals throughout the day also assists growth, and sleep helps to ensure that food is used to replace energy and rebuild muscle (pre-sleep meals and nocturnal eating help to intensify this effect).
Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure.
How many 10 mg melatonin should you take? In adults, 10 mg is the maximum recommended dosage. However, most people do not need doses of melatonin this high. While there is no risk of addiction, research shows that melatonin administration is effective at the lowest dose for the short term.
Hair follicles have melatonin receptors, suggesting this hormone plays a role in hair growth cycle. In fact, lab tests showed that the topical application of melatonin extended the anagen / growth stage and resulted in faster growth.
Melatonin is the most important housekeeping molecule for cleaning the brain, the main antioxidant and detox agent for mercury, lead, and other harmful molecules. It's the brain's clearing agent, the hormone stimulating the glial lymphatic system to drain.
You Might Increase Your Risk for Some Health Issues
"For example, some people might experience side effects after taking melatonin, including drowsiness, stomach aches or dizziness," says Dr. Weiss. Since supplemental melatonin is relatively new in the grand scheme of human existence, the long-term effects are TBD.
Overdose. Symptoms of overdose can include extreme drowsiness, confusion, lack of balance, severe muscle weakness, fainting, or shallow breathing. If you have taken more than the prescribed Melatonin tablets there is a chance of getting a harmful effect on your body's functions.
This shows that an increase in the melatonin levels leads to a subsequent decrease in energy levels.