Melatonin is a hormone also known as "sleep hormone", produced naturally by the pineal gland in the brain to regulate the circadian rhythm. Its use in supplements is used to treat insomnia problems, jet lag or improve sleep quality.
In this article we tell you all about the use of melatonin as a supplement, its main benefits and its recommended doses for a safe effect.
What is melatonin and how does it work in the body for athletes?
The pineal gland and circadian rhythm: the athlete's internal clock
The pineal gland is the responsible for the secretion of melatonin, acting as a biological clock and regulating the circadian rhythm to induce sleep as it gets dark and night approaches.
Melatonin production occurs when light received by the retina travels to the suprachiasmatic nucleus (SCN) of the hypothalamus, which instructs the pineal gland to stop producing melatonin during the day. When the night approaches, the pineal gland is stimulated by norepinephrine to synthesize melatonin from serotonin, reaching high levels at night.
Melatonin and blue light: The silent enemy of the modern athlete
One of the main “enemies” of melatonin production is the use of electronic devices and the blue or artificial light they give off, blocking the production of melatonin and altering the circadian rhythm.
For this reason, many athletes choose to use blue light filters or glasses that block it, avoiding its interference.
Intense exercise and melatonin production
Intense exercise at night or very close to bedtime can affect melatonin production, altering the circadian rhythm.
When we exercise, melatonin levels fall due to other physiological processes such as hemoconcentration. Additionally, engaging in intense physical activity can raise cortisol, interfering with melatonin synthesis and reducing sleep quality.
Benefits of melatonin for sports performance (backed by science)
Improved sleep quality and nighttime muscle recovery
Melatonin improves sleep quality by regulating the circadian rhythm, helping fall asleep faster and reduce nighttime awakenings.
Regarding direct benefits for athletes, melatonin has a direct anti-inflammatory effect, helping to reduce muscle pain, and stimulating growth hormone, which supports tissue repair and the growth of muscle mass during sleep.
Powerful antioxidant: reduces post-workout oxidative stress
Melatonin has antioxidant properties, protecting cells from oxidative stress associated with intense training. An interesting aspect of melatonin is its ability to easily pass through cell membranes, protecting tissues and supporting the immune system.
Melatonin and growth hormone: Nighttime anabolic combination
Melatonin directly stimulates growth hormone secretion by reducing somatostatin levels during sleep.
The action of melatonin to promote a better quality of nighttime sleep influences the increase in the release of this growth hormone, being ideal to contribute to the increase in muscle mass.
Cortisol regulation: avoid overtraining
Melatonin and cortisol work on an opposite circadian cycle, acting in a balanced way. Melatonin increases at night, while the stress hormone cortisol decreases.
Melatonin can inhibit cortisol production, helping to reduce stress and improving rest.
It is important to keep in mind, especially in those athletes subjected to a high volume of training, that the overtraining can raise cortisol, increasing the risk of muscle catabolism, constant fatigue, insomnia and stagnation in sports performance.
How to take melatonin if you are an athlete?
Recommended dosage of melatonin
The most common recommended dose of melatonin is between 0.5 mg to 5 mg, depending on individual factors and the objective sought.
A perfect dose of melatonin to provide beneficial effects on sleep, avoiding drowsiness or side effects, is taking 1.9 mg of melatonin.
The A dose of 1.9 mg of melatonin is ideal for cases in which there is mild-moderate insomnia; people who suffer from mild nocturnal awakenings or cases such as moderate jet lag.
The ideal time: 30-60 minutes before bed and why it matters
Take melatonin between 30 and 60 minutes before sleeping has to do with its functioning in the body and its absorption, its blood levels rising 20-60 minutes after taking it, coinciding with the moment of rest.
How long can it take? Recommended cycles and breaks
Melatonin is a safe supplement that does not usually create dependence. The ideal would be to structure the intake cycles according to your objective:
- Occasional use to fall asleep: You can take it for 2 to 4 weeks if you have occasional insomnia problems or times of greater stress.
- Jet lag or time changes: It does not require long cycles, but rather one dose until the body adapts to the new schedule, around 2-5 days.
- Misaligned circadian rhythm (going to bed too late): It can be used for longer, but with strategy.
Melatonin Sleep Formula: Everything you need to sleep better in a single shot
The new melatonin in shot format Sleep Formula from AMIX It is an advanced formula to promote rest, improve sleep quality and muscle recovery.
Among its ingredients, the contribution of 1.9 mg of melatonin per dose, effective in promoting sleep and rest. In addition to melatonin, among its ingredients it combines GABA, Myo-Inositol, Vitamin B6 and a mix of herbal extracts that, together, help relax the nervous system and improve the quality of sleep.
Furthermore, its shot format single dose facilitates very rapid absorption and an exact contribution of the dose necessary to fall asleep.
Frequently asked questions about melatonin and sport
Can I take melatonin if I train in the evening?
Yes, actually melatonin may help compensate for delayed circadian signal associated with night training.
It does not eliminate the physiological activation of training, but it helps advance the sleep window when the body is already calm.
Does melatonin generate dependence?
No, melatonin does not cause dependence. Scientific evidence has not documented any case of physical or psychological dependence in the studies carried out.
Unlike pharmacological sleeping pills, melatonin is a hormone that the body produces naturally, so it does not activate tolerance or withdrawal mechanisms.
What happens if I take melatonin and I can't sleep?
melatonin It is not a sedative, but a circadian regulation tool. This means that it works best consistently over several days, not necessarily in isolation in a single dose.
It may be that noticing fewer effects when taking melatonin is due to incorrect timing or that the origin of insomnia or sleeping problems is due to factors such as stress or elevated cortisol.
Conclusion: Is melatonin for you?
Melatonin is a supplement suitable for all types of people and athletes looking for support to improve the quality of their rest, support your recovery and, therefore, perform better the next day in your routine and training.
Melatonin is not magic, but will be a support combined with a correct sleep hygiene routine (avoiding screens, overtraining at night...).
If you are looking for a supplement that improves your rest and relaxation, the melatonin from AMIX It is your best option to ensure quality sleep and recovery.
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