The harm and benefits of melatonin: instructions for sleep application

Melatonin, an epiphysis hormone that regulates sleep, eliminates insomnia and facilitates the restructuring of the body when changing time zones. As an additional technique, with a shortage melatonin in the body, a drug is prescribed that, in addition to sleep regulation contributes to a number of positive effects. therefore It is important to know the features of the reception, indications and side effects.

• What is melatonin?
• Hormone features
• Who should take it and why?
• Effects and Benefits
  • In sports
  • Effect on Libido
  • Effect on Testosterone
  • Relationship with prolactin
  • How it affects growth hormone
  • The benefits of losing weight
• Indications and contraindications
  • Indications
  • Contraindications:
• Instructions for use
  • Dosage
  • How long can I take
• Release Forms
• Melatonin preparations
• Sports nutrition
• Sports Nutrition Manufacturers
• Melatonin in food
• Melatonin during pregnancy
• Interaction with other drugs
• Side effects, risks and harm
• Overdose
• Terms of sale and storage
• Analogs
• Reviews

What is melatonin?

Melatonin is a hormone that regulates the circadian rhythm of all living organisms (sleep – wakefulness), facilitates falling asleep, relieves insomnia caused by overwork, irritability and a change in time zone. More melatonin called “sleep hormone”, it is a derivative of serotonin, which, in turn, is made from tryptophan (L-tryptophan – essential amino acid).

The highest concentration of melatonin in the blood is observed at night. (00: 00-05: 00), and the peak is reached at about 2 in the morning. In the afternoon, the blood level drops, which is natural when awake organism.

Hormone features

The production of melatonin depends on the circadian rhythm. In the evening and the least lit time the production of the hormone rises, in more daylight hours – decreases. It’s also interesting that winter synthesis in the blood increases, and in the summer – decreases. Even with age production is reduced, this leads to poor sleep, insomnia, which negatively affects the phase of deep sleep, and this causes irritability, organs and systems are not restored, all of these factors negatively affect the human nervous system. Also melatonin is able to lower systolic blood pressure.

Who should take it and why?

• First, melatonin is essential for people with insomnia, having difficulty falling asleep due to long wakefulness and overwork. Increased hormone concentration accelerates and facilitate falling asleep. Melatonin has a sedative effect, calms the nervous system.
• Secondly, melatonin is needed by people who experience irritability due to a change in work schedule or time belt. Also, with muscle overwork, the supplement helps faster relax and recover during sleep.

Effects and Benefits

In addition to the main function – sleep improvement, the benefits of melatonin lies in the fact that he takes part in the regulation endocrine system activity. Reduces physical and emotional activity, while waking interferes normal biorhythm. The hormone also has antioxidant, antistress, antitumor and immunostimulating action, slows down the aging process.

In sports

Athletes drink melatonin to improve sleep quality, which is inextricably linked with the rate of recovery of the body after physical activity. Intense training can cause overwork of the body as a whole, contribute to irritability nervous system. All this can lead to poor sleep, and this negatively affects recovery, which is especially Athletes need to complete certain tasks. During sleep, muscle relaxation, restoration of the nervous system and internal organs. Therefore, the better the athlete’s sleep, the he will recover faster and achieve high results.

Effect on Libido

Studies have shown that melatonin does not adversely affect libido. and sexual function. The research results showed that the reception is not affects the production of anabolic hormones responsible for libido.

Effect on Testosterone

Testosterone is the so-called male hormone that does not respond only for anabolic processes, but also sexual function and attraction. It has been studied that melatonin does not affect testosterone production, thereby does not suppress it. However, adversely affect testosterone may increase the female hormone prolactin. But this only possible indirect effect, at certain dosages.

Relationship with prolactin

The research results are quite contradictory, some of them have shown the inhibitory effect of melatonin on prolactin, some have not confirmed any effect, although not The period and time of the study were specified. However was revealed that at a dosage of 5 mg per day for a month in young people increased prolactin levels. In addition, the level increase prolactin was fixed daily. Increased female concentration hormone was especially observed at night, with a maximum melatonin concentrations.

How it affects growth hormone

Melatonin has been shown to have a positive effect on growth hormone. (growth hormone). Increased secretion of GH, like melatonin, observed at night. Since growth hormone is produced in a dream, insomnia and poor sleep naturally adversely affect it production. GR is responsible for cell growth in children and adults, has anabolic and anti-catabolic action, takes part in carbohydrate metabolism, enhances the absorption of calcium in inert tissue. Therefore, it is necessary not only for adolescents, but also for athletes. The main properties of melatonin are its effect on sleep and recovery, directly have a positive effect on growth hormone production.

The benefits of losing weight

The effect of melatonin on weight loss has also been well studied. To useful properties include stimulation of glucose uptake and accumulation glycogen in tissues (muscles). Helps increase ATP production (energy) and creatine phosphate. These factors contribute to increased energy. under loads, which helps to increase the duration workouts that lead to fat burning. Glucose lowering and insulin can reduce the percentage of adipose tissue.

Indications and contraindications

Indications

Sleep rhythm disturbance is the main indication for use drug, insomnia, irritability and stress affecting quality of sleep.

Contraindications:

• Diabetes.
• Autoimmune diseases.
• Individual sensitivity to the drug.
• Leukemia
• Lymphoma
• Myeloma
• Epilepsy.

Attention! Melatonin is prohibited for children under 12 years of age, adolescents the drug is prescribed only by a doctor.

Instructions for use

The drug is taken at night, 30 minutes before the desired fall asleep.

Melatonin begins to act 45-60 minutes after administration the drug. After taking the hormone, you must avoid bright light, which suppresses the effects of the supplement. Tablets are washed down with water.

Dosage

Depending on the choice of a pharmaceutical drug or dietary supplement sports nutrition instructions for the use of melatonin will be different, pay attention to the dosage in one tablet purchased you funds.

A safe dose at which melatonin is effective – up to 3 mg of active substance. Start with 1-2 mg for first days. If necessary, increase the dose.

Do not exceed a daily dose of 6 mg of melatonin. Upon occurrence side effects or lack of effect – cancel the drug.

How long can I take

The course of taking melatonin lasts 1 month. When prescribing the drug a doctor, a course of 2 months is possible. After the course you need to do a week break and, if necessary, repeat the drug. When regulating blood pressure, your doctor may prescribe elderly patient course from 3 months to six months.

Release Forms

The drug is available in the form of white tablets, which washed down with water. Although in additives some manufacturers produce chewing forms of melatonin.

Melatonin preparations

1. Vita-melatonin. One tablet contains 3 mg of melatonin, Country of origin – USA. 30 tablets
2. Melaxen. One tablet contains 3 mg of active ingredient, US manufacturer
3. Circadian One tablet contains 2 mg of melatonin. Manufacturer – Switzerland
4. Melarithm. Contains 3 mg of substance in one tablet, packaging 24 PC. Manufacturer Russia

Sports nutrition

Supplement manufacturers began to produce their own dietary supplements melatonin, as it positively affects recovery and growth (anabolism) of athletes during sleep. Anti-catabolic effect under stress, exertion, general physical and emotional stress, as well as improvement sleep, made supplements very popular among athletes. Dietary supplements sports pit is also recommended to be taken at night half an hour before bedtime. Also, the drug can be taken one hour before changing the time zone with overflights. Do not take melatonin before training, because suppression of physical activity and disorientation can affect the quality of the load. Taking the drug is impractical in daytime, morning time and before training.

Sports Nutrition Manufacturers

• Optimum Nutrition. 100 tablets of 3 mg.
• NOW Foods. 60 capsules of 3 mg.
• Ultimate Nutrition 60 capsules of 3 mg.
• Scitec Nutrition. 90 tablets of 1 mg.
• Universal Nutrition Melatonin in one 5 mg tablet. 60 each capsules per pack.
• Contains 10 mg of melatonin and vitamin B6. Pack of 60 pills.

Compared with pharmaceuticals, melatonin in the composition It is much more profitable to purchase sports nutrition than in a pharmacy. The dosages are the same, but the number of capsules in the additives is significantly exceeds pharmacy drugs, and the cost of sports nutrition may be order below.

Melatonin in food

The highest concentration is in rice, unlike the rest products. Melatonin is ingested from foods in minor doses that do not affect sleep and do not contribute getting the positive effects of the hormone. But you can take products containing L-tryptophan, from which subsequently Melatonin is produced. For expressed action, it is worth taking hormone supplementation additionally in a dosage of 1 to 6 mg per day. Obtaining such doses from food is not possible.

Melatonin during pregnancy

Taking the supplement is contraindicated during gestation, during lactation. Even during the period of conception or planning a child is necessary exclude the use of melatonin, since it has a contraceptive (contraceptive) action.

Interaction with other drugs

• Reception of melatonin along with drugs that block beta-adrenergic receptors will lower hormone secretion.
• It interacts with some sleeping pills, which have a synergistic effect, for example, zolpiden.
• Interacts and enhances the antitumor effect tamoxifen.
• Interacts with isoniazid, increasing antibacterial act.

Side effects, risks and harm

The hormone is considered safe, harm to melatonin can be expressed in individual intolerance to the drug, nausea, vomiting, loss coordination, fatigue, thirst. Possibly feeling unwell and fatigue in the morning.

Taking some pharmacy drugs can cause:

• irritation,
• irritability
• palpitations
• headaches,
• migraine,
• visual impairment
• impaired attention
• night sweats
• dizziness.

Avoid driving vehicles because melatonin is recommended. may affect coordination and attention. Should not be taken by children, since there are no studies on the effect of certain drugs on children. It is able to slow down growth and sexual development in children.

Overdose

Symptoms of an overdose of the drug were detected in excess doses of 30 mg – disorientation, prolonged sleep, memory loss.

Terms of sale and storage

Drugs are dispensed in pharmacies without a prescription, are also in free sale in sports supplement stores. Store drug necessary in the original unopened packaging at a temperature not exceeding 25 degrees heat, avoid direct rays of light.

Shelf life. Typically, drugs are produced for a period of 3 years, with proper storage.

Analogs

An analogue of melatonin is a dietary supplement Tryptophan (manufacturers – Evalar, Vansiton). Daily income doses of 500 mg of the essential amino acid L-tryptophan provides the production of serotonin (a hormone of joy) during the day. At night time, the hormone melatonin is formed from serotonin, which improves the rhythm “sleep-wakefulness.” The preparation also contains vitamins B5 and AT 6.

Reviews

1. “Sergey, 35 years old. Took the supplement from different manufacturers sports nutrition. Significantly improved quality of sleep, accelerated the process of falling asleep. In the morning, a rash was felt. Took a course 1 month of 3 mg, the dosage did not exceed – this turned out to be enough. ”
2. “Alyona, 28 years old. I have been doing sports for a long time, I get high-intensity physical activity, after which increased irritability, also caused by low-carb diets, sleep was disturbed, because of which there was constant fatigue and fatigue. After starting taking melatonin, symptoms of lack of sleep and overwork began to disappear. Physical activity has increased markedly, excitability has passed, the mood has improved. Took pharmacy drugs and sportspit, didn’t feel much difference. ”
3. “Victor, 25 years old. Engaged in bodybuilding, speak at competitions 2 times a year. During the drying period, sleep is often disturbed, mood is getting worse. After taking Melatonin from Universal insomnia went away, and recovery from sleep was noticeable. I recommend taking supplements for those who train hard and do not manages to recover from sleep disturbance. ”