Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. In supplement form, it is widely used to support sleep quality, especially in individuals experiencing jet lag, shift work, or disrupted sleep patterns.
For athletes and fitness enthusiasts, quality sleep is crucial for muscle recovery, hormonal balance, and overall performance. Melatonin may support faster recovery by enhancing deep sleep phases where growth hormone release is most active.
Although not directly related to physical performance, its role in recovery makes it a valuable aid for consistent training progress.
Synonyms:
N-acetyl-5-methoxytryptamine
Benefits:
- Promotes sleep onset and quality
- Supports recovery through better sleep
- May aid in circadian rhythm adjustment
- Helps reduce sleep disturbances from stress or travel
Sources:
Produced naturally in the brain; supplement forms are synthesized in labs.
Observations:
Common dosages range from 0.5 to 5 mg. Best taken 30–60 minutes before bedtime. May interact with sleep medications or depressants. Overuse can disrupt natural sleep cycles or cause grogginess.
Areas of Study Related:
Sleep medicine, Neuroendocrinology, Sports recovery science.