🌙 What Is Melatonin?
Melatonin is a hormone produced by the pineal gland (epiphysis) in the brain, regulating circadian rhythm and the sleep-wake cycle. Melatonin secretion begins at dusk, peaks at midnight (2-3 a.m.) and is suppressed by light. Melatonin is a "darkness signal" to the body — it is not a sleeping aid in the literal sense, but rather a regulator of the circadian clock signaling that it is time to sleep. For athletes, melatonin is especially important due to its role in recovery and adaptation to travel.
🧬 Melatonin Functions
😴 Circadian Rhythm Regulation
Its main function is to synchronize the internal clock with the external day-night cycle. Light through the eyes suppresses melatonin secretion, while darkness activates it.
🛡️ Antioxidant Protection
Melatonin is one of the most powerful endogenous antioxidants. It neutralizes free radicals and protects mitochondria from oxidative damage after intense exercise.
💪 Muscle Protection
Reduces oxidative stress in muscles after exercise. May reduce creatine kinase (CK) levels — a marker of muscle damage after intense training.
🧪 Mitochondrial Function
Protects mitochondrial DNA and membranes. Better mitochondrial function = better aerobic energy production.
📊 Melatonin Supplements for Athletes
| Purpose of Use | Dose | Time | Effectiveness |
|---|---|---|---|
| Faster Sleep Onset | 0.5-5 mg | 30-60 min before sleep | Confirmed: effective for mild insomnia and circadian rhythm disorders |
| Jetlag / Time Zone Adaptation | 2-5 mg | Before sleep at local time | Very effective: can speed up adaptation by 1-2 days, especially when traveling east |
| Antioxidant Protection | 3-10 mg | Before sleep or before exercise | Promising: reduces oxidative stress markers after exercise, but more research is needed |
| Muscle Recovery | 5-10 mg | Before sleep after intense training | Preliminary data: reduces CK and inflammation markers. Still insufficiently researched |
📋 Melatonin Use Recommendations
- Start with the lowest dose: 0.5-1 mg. Paradoxically, lower doses are sometimes more effective than large ones. The physiological nighttime peak is only 0.1-0.3 mg/ml in the blood.
- Timing is more important than dose: Take 30-60 min before your planned bedtime. Too early — the peak will come too early and may cause early awakening.
- Avoid light after use: Bright light (especially blue light) suppresses the effect of melatonin. After use — dim light, no screens.
- Do not use long-term: Melatonin is intended for short-term use (several days to weeks). Long-term use may suppress natural melatonin production.
⚠️ Side Effects and Precautions
Melatonin is considered safe, but may cause: morning drowsiness (too high a dose), headache, vivid dreams. Important for athletes: melatonin can slightly reduce body temperature — this may be unfavorable for morning competitions if taken late in the evening. During pregnancy, with autoimmune diseases, or when taking blood-thinning medications — consult a doctor.
🙋 Frequently Asked Questions
Yes! Understanding melatonin and sports helps you train more effectively, avoid injuries, and achieve better results even at the amateur level.
We recommend PubMed, Google Scholar, and Sports Medicine journals. It is also worth following publications from the Lithuanian Sports University.
It depends on the specific study. Some methods require laboratory equipment, while others can be performed with portable devices.
Coaches who understand melatonin and sports can individualize training programs, monitor progress, and adjust training loads in time.
📚 Additional Resources and Sources
To deepen your knowledge about melatonin and sports, we recommend:
- Scientific publications and conferences of the Lithuanian Sports University (LSU)
- International journals: Journal of Sports Sciences, Medicine and Science in Sports and Exercise
- Annual congresses of the European College of Sport Science (ECSS)
- Sports science podcasts: Science of Sport, The Real Science of Sport
- Sports science programs of the Lithuanian National Olympic Committee (LTOK)
⚡ Pro Tip
Sports science is constantly evolving. What was considered true 10 years ago may be refuted today by new research. Be curious, read the latest literature, and don't be afraid to experiment — of course, while following safety principles.