Translation of an article on the use of melatonin in bodybuilding from the resource mrsupplement.com.au:

pharmachologic effect

The sleep hormone melatonin is produced in the human body by the pineal gland, which is located at the base of the brain. Animal foods contain this substance; plant foods contain smaller amounts of this hormone. The secretion of melatonin also depends on the degree of illumination. In poor lighting, its production increases; in good lighting, it slows down.

In the human body, approximately 70% of the daily amount of this hormone is produced at night. Under the influence of melatonin, the amount of gamma-aminobutyric acid and serotonin in the hypothalamus and midbrain increases.

Melatonin is a solid substance that can absorb or dissolve fat. It is a very strong naturally occurring antioxidant In the process of synthesis of this hormone, the body provides protection from the influence of free radicals, which provoke the acceleration of the aging process and the development of malignant diseases. This substance can penetrate all cells of the body and provide specific protection to the nucleus. As a result, damaged cells are restored.

The hormone melatonin also exists in a synthetic form, used as a supplement, which provides sleep-inducing effects and also acts as an antioxidant . This hormone is a natural regulator of the circadian rhythm, ensuring healthy sleep, falling asleep and waking up quickly.

If a person exposes the body to temporary adaptation disorders, the hormone ensures the correction of the body’s circadian rhythms, as well as the regulation of the wakefulness and sleep cycle. Melatonin tablets make it easier to fall asleep at unusual times, reduce the frequency of awakenings at night and normalize sleep in general.

The drug has a sedative, adaptogenic and hypnotic effect if taken in high doses; it also has antioxidant and immunostimulating effects. headache attacks decreases , the intensity of stress reactions decreases, and neuroendocrine functions are regulated.

Before starting treatment, the patient must read the instructions about what Melatonin is used for, what it is, and how it acts on the body.

What is melatonin for: action and role in the body

Melatonin is a hormone that regulates the circadian rhythms of organisms - fluctuations in activity associated with the change of day and night. Therefore, it is called the sleep hormone or night hormone. Melatonin is produced by a special gland, the pineal gland, located in the brain. In addition to the pineal gland, it is also produced by other organs.

The main task of melatonin is to notify all body systems about the onset of night and the inclusion of “sleep” mode. The production of this hormone is associated with lighting. In bright light, melatonin production slows down, and as darkness approaches, it increases. Therefore, bright artificial lighting can disrupt natural rhythms. For example, TV and mobile phone before bed.

The regulatory role of melatonin is universal for all living organisms - all known animals, starting with single-celled animals, have it. Melatonin is produced even in plants.

Action of melatonin:

• Indirectly prevents obesity and reduces post-workout stress
• Reduces emotional, intellectual and physical activity
• Regulates seasonal cycles in many living organisms
• Increases immunity and antibody formation
• Slows down the aging process due to antioxidant properties
• Affects adaptation processes during rapid time zone changes
• Regulates the functioning of the digestive organs and brain cells

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Melatonin for weight loss

According to scientists, melatonin affects body weight - it stimulates the production of beige fat, known as healthy fat. Beige adipose tissue, unlike white, is used by the body as energy rather than stored. In addition, melatonin improves metabolism, affects cholesterol levels and the balance of fatty acids in the body.

Contrary to advertising, melatonin does not need to be taken in large doses throughout the day - this will lead to fatigue and drowsiness during the day and disrupt the body's natural cycles. Take only as directed and only when necessary - read about this below.

Indications for use

It should be understood when taking Melatonin that it is a drug that promotes sleep.

Consequently, medications with melatonin are prescribed for the following diseases and conditions:

• insomnia;
• conditions of the body in which sleep disturbances are observed;
• the need to regulate the biological cycle of awakening and sleep;
• the need to act as an antioxidant in order to protect against the effects of free radicals;
• to stimulate the immune system;
• in order to stabilize blood pressure and regulate cholesterol levels in the blood;
• for the purpose of preventing tumor diseases;
• mental adaptation disorders;
• anxiety and depression;
• to normalize sleep in older people.

Composition and release form

Melatonin is produced in tablets by different manufacturers. In the USA, this drug is considered a dietary supplement - a food additive, although the main active ingredient is a synthetic hormone. This is melatonin in dosages of 1, 3, 5, 6, 10 mg. The instructions for use indicate that the properties of the medicine are improved by the following excipients:

• microcrystalline cellulose;
• disubstituted anhydrous calcium phosphate;
• stearic acid;
• colloidal silicon dioxide;
• magnesium stearate;
• croscarmellose sodium.

Contraindications

The following contraindications are defined:

• high sensitivity to components;
• autoimmune diseases;
• lymphoma;
• lymphogranulomatosis;
• leukemia;
• diabetes;
• myeloma;
• epilepsy;
• pregnancy and lactation;
• childhood.

The drug should be taken with caution by those people who, due to their occupation, need to concentrate. It is also prescribed with caution for hormonal disorders, during hormonal replacement treatment, and for people suffering from allergic diseases .

Harm and side effects[edit | edit code]

Melatonin is one of the most low-toxic substances that does not cause harm 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, depression, swelling and some others. Prolactin levels may rise.[25] 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.

Contraindications[edit | edit code]

• Hypersensitivity (allergy)
• Intolerance
• Autoimmune diseases
• Lymphoma
• Leukemia
• Lymphogranulomatosis
• Myeloma
• Epilepsy
• Diabetes
• Chronic renal failure
• Pregnancy, lactation period.

Instructions for use of Melatonin (Method and dosage)

The instructions for Melatonin stipulate that the tablets are taken orally and do not need to be crushed. The product should be taken with water. Adult patients should take 1-2 tablets before bedtime. Adolescents over 12 years of age are prescribed 1 tablet before bedtime. The instructions for use of Melatonin stipulate that tablets should be taken 30-40 minutes before bedtime. You can take no more than 6 mg of the substance per day.

The attending physician explains how to take the pills in each specific case.

Sports nutrition that includes Melatonin should be carried out strictly under the supervision of specialists.

Melatonin production in the body: causes of disturbances and how to improve

The main causes of disruption of the natural production of melatonin:

• Disturbances in sleep and wakefulness,
• Regular consumption of alcohol and nicotine
• Unbalanced diet
• Natural decline in melatonin production as we age
• Shift work, night shifts
• Sleeping in a lit room

When is melatonin produced?

The pineal gland of an adult produces about 30 mcg of melatonin per day. Its production peaks at about 2 a.m., when sleep enters the deep phase. By 5 a.m., melatonin concentrations decrease.

The main way to normalize melatonin production is to maintain a sleep-wake schedule. Also, to restore the body’s strength and resources, it is advisable to follow a balanced diet and consume foods rich in tryptophan - it is important for the synthesis of melatonin in the body. All types of legumes and grains are rich in tryptophan: peas, soybeans, beans, wheat, oats, etc.; nuts and dairy products: cottage cheese, cheese, milk, kefir, fermented baked milk; mushrooms, dates, bananas, meat (especially turkey) and fish.

To increase the production of melatonin in the body, follow the recommendations:

• Follow a daily routine and rest schedule. You won't have to look at the ceiling if you go to bed and wake up at about the same time every day.
• Don't fill your stomach at night. On days of heavy training, drink a portion of protein or gainer before bed, eat a little cottage cheese or kefir with bread.
• Sleep in a dark room. A large amount of light reduces the formation of melatonin, and a decrease in illumination, on the contrary, increases it. So turn off your computer, draw your curtains tightly, and put your cell phone away.

Interaction

When taking Aspirin , beta blockers, the level of melatonin in the body may decrease.

If you take melatonin and tranquilizers, sedative antidepressants at the same time, the effect of melatonin may decrease.

Possible effect on the effectiveness of hormonal agents.

Under the influence of melatonin, the level of binding of benzodiazepines to specific receptors increases. Therefore, such a combination is possible only with careful medical supervision.

With simultaneous use, the antitumor effect of Tamoxifen is potentiated.

With simultaneous treatment, it is possible to enhance the dopaminergic and serotonergic effects of methamphetamines.

When treated with Melatonin, the antibacterial effect of Isoniazid .

Can melatonin be used as a sports supplement?

Doctors prescribe melatonin to improve sleep, but it is sold not only in pharmacies, but also in sports nutrition stores.
Correct circadian rhythms are important for any athlete: during sleep, muscles grow and the entire body is restored, so melatonin becomes a close friend of bodybuilders. How to take melatonin for bodybuilding? The synthetic hormone is practically harmless, but you should not drink it if you have no sleep problems. If the athlete’s body does not have time to recover in 8–9 hours of full sleep, then the effect of melatonin will be greater than that of protein, gainer or any other supplement. The rules of administration for bodybuilders coincide with the standard rules: 1 tablet / day. 3 mg half an hour to an hour before falling asleep.

They also write on the Internet that melatonin promotes the accumulation of brown or beige adipose tissue. This information cannot be confirmed or refuted: research on the effect of melatonin on the body is incomplete.

special instructions

It should be borne in mind that when taking tablets, there may be an adverse effect on concentration and the speed of physical and mental reactions. It is not recommended to drive vehicles or perform potentially dangerous activities that require special attention during therapy.

When treated with Melatonin, you should not smoke or drink alcohol.

Women who are trying to get pregnant should be aware that Melatonin may act as a weak contraceptive .

During the period of taking the medicine, you should avoid too bright lighting.

Additional questions

Are there differences in how men and women take melatonin for sleep?

Differences between male and female bodies are not the reasons for differences in the use of the supplement. Exception: during pregnancy and breastfeeding - taking melatonin is not recommended during this time. Another difference in side effects: in women, the supplement can provoke false signs of menopause.

How to take 3 mg of melatonin if the tablets have a different weight?

The first course of taking the drug should be started with small doses, increasing the weight only if there is no effect. If the weight of the tablets does not correspond to the required dose, they can be divided into parts with a knife or taken several at once if one tablet is not enough (it is important to take them at the same time). You can divide the dose of melatonin contained in capsules by dissolving it in water.

How long can you take melatonin tablets, are they addictive?

The course of treatment for insomnia is 1–3 months. Next, you should take a break: perhaps you can stop using the drug. Compared to sleeping pills, melatonin is slightly addictive, but the drug should not be used without interruption or unless necessary.

Why doesn't taking melatonin help with sleep?

If the drug stops helping, you should try changing the dosage or time of taking, taking a break, or changing the manufacturer. If there was no effect initially, it means that insomnia was not caused by problems with the hormone, you need to look for another solution.

Melatonin price, where to buy

Melatonin sleep tablets can be purchased at the pharmacy. You can buy Melatonin in Moscow at a price of 700 rubles per 100 tablets. You can buy Melatonin in St. Petersburg at a similar price. The price of Melatonin tablets in Ukraine is on average 80 hryvnia per 100 tablets.

• Online pharmacies in RussiaRussia
• Online pharmacies in UkraineUkraine
• Online pharmacies in KazakhstanKazakhstan

LuxPharma* special offer

• Vita-melatonin tab.
  N30 1180 rub. order

ZdravCity

• Melatonin-SZ tablets p.p.o. 3 mg 60 pcs. Northern Star JSC

  RUR 414 order

• Evalar sleep formula is enhanced. phyto-melatonin capsules 250 mg 30 pcs. Evalar JSC

  RUR 488 order

• Melatonin-SZ tablets p.p.o. 3 mg 30 pcs. Northern Star JSC

  RUB 281 order

• Melatonin Evalar tab. p.p.o. 3 mg 20 pcs. Evalar JSC

  RUB 223 order

Pharmacy Dialogue

• Melatonin-SZ tablets 3 mg No. 30Northern Star ZAO

  RUB 275 order

show more

Pharmacy24

• Vita-melatonin N30 tablets PAT "Kiev Vitamin Plant", Kiev, Ukraine
  73 UAH. order
• Melatonin No. 30 capsules LLC "Zdravofarm", Ukraine

  76 UAH order

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PaniPharmacy

• Vita-melatonin tablets Vita-melatonin tablets. 3mg No. 30 Ukraine, Kiev Vitamin Plant PJSC

  82 UAH order

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Melatonin in food

Cherries are the leader in melatonin content, however, this is not even close to the concentration in sports supplements. Cherries contain 1300 ng, which is equal to 0.0013 mg. For comparison, the minimum dosage of the dietary supplement contains 1 mg of melatonin.

The products from the table should be consumed not to compensate for the lack of melatonin, but to help the body produce its own melatonin.

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Excess hormone

When taken uncontrolled, melatonin causes harm to the body, which is accompanied by increased sleepiness during the day, decreased memory and concentration, and causeless fatigue. Acute poisoning can also be provoked by the hormone with a single dose of more than 30 mg of the drug. It is accompanied by disorientation in space, sudden jumps in blood pressure, nausea and vomiting.

Attention! In case of overdose, you should rinse the stomach, take enterosorbents, and undergo symptomatic therapy.

How is it produced?

The substance is produced by the pineal gland - the pineal gland. The process is activated at nightfall. The hormone enters the blood and spinal cord. Afterwards, it begins to accumulate in the hypothalamus.

In order for the hormone to be produced in sufficient quantities, a person must be in sunlight for more than half an hour every day. Under the influence of light, the amino acid tryptophan is converted into serotonin, and at night the latter is converted into a “sleepy component.”

To increase its level in the body you need to:

• refuse to work at night;
• reduce the amount of light in the bedroom;
• go to bed before 24:00;
• Avoid using anti-inflammatory non-steroidal drugs, beta-blockers, and large amounts of vitamin B12 before bedtime.

Speaking about melatonin and how to increase its level in the blood, it is worth noting foods that will help with this.

This:

• cherries;
• bananas;
• almond;
• whole grain bread;
• pine nuts;
• raisin;
• radish;
• carrot.

You should also eat oatmeal prepared with natural milk, baked potatoes, and chamomile infusion.

The amino acid tryptophan, which is involved in production, is found in eggs, milk, almonds, and low-fat varieties of beef.

A fasting day can stimulate production. Also, its production increases several times after playing sports.

The use of hormones in cosmetology

Melatonin is necessary for women to maintain beauty. Therefore, the hormone is included in professional cosmetics for skin and hair.

For skin beauty

The most important effect of the substance is antioxidant protection of the dermis and epithelium from harmful ultraviolet light. Melatonin increases barrier functions and local immunity of the skin, activates the production of collagen and hyaluronic acid.

Attention! Cosmetologists advise buying melatonin in the summer, when its production in the pineal gland decreases.

For hair problems

The hormone stimulates hair growth and helps with diffuse or focal alopecia. Local products made on the basis of this substance - shampoos, alcohol solutions - have good effectiveness; they act directly on the scalp. It is recommended to combine topical use of cosmetic products with oral melatonin.

What effects does it have?

The sleep hormone has the following effects.

1. Antioxidant. The substance binds free radicals and activates the body's defense against free radical damage.
2. Antitumor – models the immune response to tumor cells, prevents the growth of tumors.
3. Anti-stress – reduces the feeling of anxiety that was provoked by a stressful situation, improves mood.
4. Immunostimulating. After prolonged stress, immunodeficiency occurs. The hormone is capable of normalizing immunological parameters, normalizing the functioning of the thyroid gland and thymus, increasing the activity of T cells and phagocytes.

Melatonin cannot accumulate in the body. It must be produced daily.

Melatonin is more than just a sleep aid

The hypnotic effect is not the only beneficial property of the hormone. Melatonin adjusts the so-called human biological clock - it synchronizes the work of all cells, launches processes that should take place during the day or, conversely, at night. Therefore, with a sufficient amount of the hormone:

• the body clearly distinguishes between “good” and “bad”, “own” and “foreign” cells. This activates immune cells, prevents autoimmune diseases and the development of tumors. This property of the hormone is especially evident in its ability to combat breast cancer, the likelihood of developing which is reduced by 80%. There is evidence that under the influence of melatonin the growth of tumors in the lungs, intestines, prostate, and pancreas decreases.
• brain neurons remain viable longer. As a result, visual and auditory memory improves and mental activity is activated.
• The functioning of the endocrine system and gastrointestinal tract improves, blood pressure stabilizes, and the aging process slows down.

Wherein:

• the antioxidant properties of the hormone are 5 times higher than those of glutathione, 2 times higher than those of vitamin E, 500 times higher than those of synthetic antioxidants;
• the substance is highly soluble in fat and water, so it can quickly penetrate any cells, effectively interfering with the processes occurring in them.

Figure 3 - Melatonin tablets help adjust the biological clock

Helpful advice. To prevent melatonin production from decreasing at night, sleep with the curtains drawn tightly and do not turn on the night light. When you have to get up in the middle of the night, try to use as little light as possible. For example, to light your way, use a flashlight or phone rather than an overhead light. If you had to stay up late working on your work, try to use minimal lighting. This will help you get better sleep in the remaining hours.

Headache when taking melatonin

Headache is one of the possible side effects of longer-term melatonin therapy for insomnia. In parallel with headaches, symptoms of depression, dizziness, drowsiness, and painful abdominal cramps may appear.

It is these manifestations, including headache, that are the reason for using melatonin with caution. Especially for diabetics and people with high blood pressure, where the parallel consumption of melatonin and certain medications can cause a hypotensive crisis (acute vascular insufficiency).

Reasons for shortage

Production decreases after drinking alcohol, drinking a cup of coffee, or smoking a cigarette. Insomnia can occur under the influence of stress. With a deficiency of serotonin, problems with falling asleep are also observed.

The main cause of a deficiency of the “sleepy component” in the body can be disturbances in the functioning of the thyroid gland.

Shortages also arise due to:

• insufficient rest;
• poor nutrition;
• chronic diseases;
• systemic diseases.

Tumors and infectious lesions can provoke a deficiency.

A person begins to notice a deficiency after 35 years. He often wakes up at night and has difficulty falling asleep. To bring sleep back to normal, the level of the substance is artificially raised. The dosage is prescribed by the doctor.