Melatonin

What Does Melatonin Do?

Melatonin is a naturally occurring hormone produced by the pineal gland that signals to your body it is time to wind down and recover. In sports nutrition, it is the ultimate recovery tool, ensuring that the hard work you put in at the gym is supported by high-quality, restorative sleep.

• Circadian Rhythm Regulation: Melatonin helps synchronize your internal clock, which is especially useful for athletes who train late at night and struggle to 'shut down' after a high-stimulant session.
• Growth Hormone Optimization: By improving the quality of deep sleep (Slow Wave Sleep), melatonin facilitates the natural pulsatile release of Growth Hormone, which is essential for muscle repair and fat metabolism.
• Potent Antioxidant Action: It crosses the blood-brain barrier to neutralize oxidative stress caused by intense physical exertion, protecting cellular integrity and reducing systemic inflammation.
• Reduced Sleep Latency: It helps you fall asleep faster, maximizing the total time your body spends in an anabolic state rather than tossing and turning.

Clinical vs. Gym Bro Dosing

Key Insight: While it appears in recovery-focused products, the recommended dosage for a literal pre-workout is 0.00mg. Taking melatonin before a training session will kill your focus, induce lethargy, and blunt the CNS drive required for heavy lifting. Save it for 30-60 minutes before your head hits the pillow.

Side Effects & Warnings

• Morning Grogginess: Also known as the 'melatonin hangover,' this occurs if the dose is too high or taken too late in the night, leaving you sluggish for your morning workout.
• Vivid Dreams: Changes in REM sleep architecture can lead to unusually intense or strange dreams.
• Dizziness: Some users report mild vertigo or lightheadedness shortly after ingestion.

Tip: Start with the lowest possible dose (0.5mg to 1mg) to assess your sensitivity. Many people find that 'less is more' with melatonin to avoid disrupting their natural hormonal balance.