Melatonin is a naturally occurring hormone that plays a key role in regulating sleep cycles. As a supplement, it is widely used to combat sleep disturbances, jet lag, and insomnia. Athletes, in particular, may benefit from melatonin’s ability to enhance recovery and optimize performance. This article explores melatonin’s benefits, proper dosage, potential side effects, and considerations for safe use.
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
What is Melatonin?
Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. Often referred to as the "sleep hormone," melatonin helps signal to the body that it's time to sleep.
Melatonin supplements are commonly used to treat sleep disorders, jet lag, and insomnia. Available in various forms, including tablets, gummies, and liquid, melatonin is a popular over-the-counter remedy for sleep-related issues.
What Does Melatonin Do?
Melatonin primarily helps regulate sleep patterns, but it also has other physiological functions, including:
- Enhancing sleep recovery, which is crucial for athletes undergoing intense training.
- Reducing oxidative stress, aiding muscle recovery and preventing inflammation.
- Supporting hormonal balance, which can contribute to improved endurance and muscle repair.
- Adjusting the body’s internal clock for those experiencing jet lag due to international competitions.
- Boosting immune function, helping athletes stay healthy and perform consistently.
Benefits of Melatonin for Athletes
Melatonin supplementation offers specific advantages for athletes, including:
- Faster muscle recovery: Improved sleep quality helps muscles repair and grow more efficiently.
- Reduced inflammation: Melatonin’s antioxidant properties may minimize muscle soreness and inflammation post-workout.
- Better endurance: Proper rest supports stamina, reaction times, and overall performance.
- Optimized hormonal regulation: Essential for testosterone and growth hormone production, both crucial for muscle development.
- Enhanced adaptation to travel: Melatonin helps manage jet lag, keeping athletes in peak condition when competing internationally.
Side Effects of Melatonin
Although generally considered safe for short-term use, melatonin may cause some side effects, including:
- Drowsiness and daytime grogginess
- Dizziness
- Headaches
- Nausea
- Mood changes, such as irritability or mild depression
- Digestive issues, like stomach cramps or diarrhea
Melatonin can also interact with medications such as blood thinners, immunosuppressants, and blood pressure drugs. Always consult a healthcare provider before use.
How Much Melatonin Should I Take Per Day?
The appropriate melatonin dosage varies based on individual needs and conditions. General dosage recommendations include:
- For sleep disorders: 1 mg to 10 mg taken 30–60 minutes before bedtime.
- For jet lag: 1 mg to 5 mg for a few days after arriving at the new destination.
- For athletes: 1 mg to 5 mg may support muscle recovery and optimize sleep quality without excessive drowsiness.
- For older adults: Lower doses (0.5 mg to 2 mg) are recommended to prevent prolonged drowsiness.
How Much Melatonin is Too Much?
Taking excessive amounts of melatonin can lead to unwanted side effects and disrupt sleep patterns. Symptoms of taking too much melatonin include:
- Extreme drowsiness
- Confusion or disorientation
- Low blood pressure
- Increased risk of nightmares
- Hormonal imbalances affecting recovery and muscle growth
Generally, doses exceeding 10 mg are considered excessive and may not provide additional benefits.
Who Should Not Take Melatonin?
Melatonin is not suitable for everyone. It should be avoided or used with caution by:
- Pregnant or breastfeeding women (safety data is limited)
- Children without medical supervision
- Individuals with autoimmune disorders (melatonin may affect immune responses)
- People taking blood thinners or blood pressure medications
- Those with epilepsy or seizure disorders (melatonin may interact with seizure medications)
Can You Take Melatonin While Pregnant?
There is limited research on the safety of melatonin supplementation during pregnancy. While some studies suggest it may support fetal development, most healthcare providers recommend avoiding it due to insufficient data. Pregnant women should consult a doctor before considering melatonin.
Conclusion
Melatonin is a valuable supplement for improving sleep quality and addressing circadian rhythm disruptions. For athletes, it provides additional benefits like enhanced recovery, reduced inflammation, and improved endurance. However, proper dosage and safety precautions are essential to avoid potential side effects. Always consult a healthcare professional before incorporating melatonin into your routine, especially if you have underlying health conditions or take medications.
References:
- Exercise and melatonin in humans: reciprocal benefits - Escames - 2012 - Journal of Pineal Research - Wiley Online Library Escames, G., Ozturk, G., Baño‐Otálora, B., Pozo, M. J., Madrid, J. A., Reiter, R. J., ... & Acuña‐Castroviejo, D. (2012).
- The Role of Melatonin in Pregnancy and the Health Benefits for the Newborn - PMC
- Melatonin administration lowers biomarkers of oxidative stress and cardio-metabolic risk in type 2 diabetic patients with coronary heart disease: A randomized, double-blind, placebo-controlled trial - PubMed
