Melatonin: Friend or Foe for Muscle Recovery in Athletes?

A review published in Nutrients has suggested that melatonin supplementation in athletes offers several benefits, including increased plasma melatonin levels and significant antioxidant and anti-inflammatory effects, protecting against exercise-induced oxidative stress and inflammation. It enhances recovery by reducing markers of muscle damage and has hepatoprotective and renoprotective properties. Although melatonin does not significantly alter hormonal levels, it boosts immune function. Performance impacts are mixed, with some studies showing improvements in aerobic capacity and reaction time, while others indicate potential decreases in strength and power. Safe and generally well-tolerated, melatonin is recommended at 5–10 mg before or after exercise, integrated with proper nutrition and lifestyle for optimal recovery and health benefits. Further research is needed to refine dosing and understand long-term effects.

Key Points

1. Melatonin may improve recovery: It acts as an antioxidant, reduces inflammation, and protects tissues from damage caused by exercise. This could lead to faster recovery and less time sidelined by injuries.

2. Melatonin might boost immunity: It may offer some protection against infections common among athletes due to suppressed immune function after exercise.

3. Impact on performance is unclear: Studies show mixed results, with some benefits in areas like endurance and balance, but no consistent improvement in overall performance.

4. Melatonin may have drawbacks: High doses could negatively affect strength and power, and cause drowsiness or low blood sugar in some athletes.

5. More research is needed: The current evidence is limited and inconsistent. Melatonin should not be seen as a guaranteed performance booster, but a potential tool to support recovery and health.

Melatonin: Friend or Foe for Athlete Performance?

Athletes are constantly searching for that extra edge to improve performance and recovery. Melatonin, a hormone known for regulating sleep, has emerged as a potential supplement in the sports world. But is it all it's cracked up to be? This research review dives into the science behind melatonin and its effects on highly trained athletes. Here's a breakdown of the key takeaways:

Promising Effects:

• Antioxidant Powerhouse: Melatonin acts like a shield against exercise-induced cell damage by combating free radicals. This could potentially speed up recovery and reduce muscle soreness.

• Taming Inflammation: Intense exercise triggers inflammation, hindering performance. Melatonin might help by regulating inflammatory pathways, leading to quicker recovery and improved training consistency.

• Protecting Tissues: Studies suggest melatonin may lessen muscle and liver damage caused by strenuous workouts. This translates to potentially faster recovery and less time sidelined by injuries.

• Boosting Immunity: Melatonin might offer some protection against upper respiratory tract infections, which are common among athletes due to suppressed immune function after exercise.

Uncertain Impact on Performance:

• Mixed Results: While some studies show benefits in areas like endurance, strength, and balance, others report no significant improvement in performance. The reasons for this inconsistency are unclear and require further investigation.

• Potential Drawbacks: High doses of melatonin might have negative effects on strength and power, possibly due to its sleep-inducing properties. Additionally, it could cause drowsiness or low blood sugar in some athletes.

Limitations and Considerations:

• Limited Research: The current body of research is relatively small and lacks consistency. More studies are needed to draw definitive conclusions about melatonin's impact on athletic performance.

• Individual Variations: The effectiveness of melatonin might depend on factors like training intensity, supplement dosage, and individual response.

• Not a Magic Bullet: Melatonin should be seen as a potential tool to support recovery and health, not a guaranteed performance booster.

The Takeaway:

Hormonal and Immune Responses

Melatonin supplementation does not significantly alter major hormonal levels such as testosterone and cortisol, nor does it impact growth hormone levels. However, it has a notable immunomodulatory effect, enhancing immune function and potentially reducing the risk of infections, which are common in athletes undergoing intense training.

Practical Applications

For sports doctors, dieticians, and coaches, melatonin represents a promising supplement to enhance recovery and protect athletes' health during periods of high physical demand. Here are practical recommendations based on the review:

• Dosage and Timing: The most commonly used doses range from 5 mg to 10 mg, taken either before or after exercise. Pre-exercise supplementation (about 30 minutes before) is effective for immediate antioxidant and anti-inflammatory benefits, while post-exercise supplementation aids recovery.

• Supplementation Periods: Melatonin can be used acutely (single dose) or over longer periods (up to 30 days) without adverse effects.

• Integrative Approach: For optimal benefits, melatonin supplementation should be part of a holistic approach that includes proper nutrition, adequate light exposure, and lifestyle modifications to maintain healthy melatonin levels naturally.

Future Research Directions

The review highlights several areas for future research to fully understand melatonin's potential in sports:

• Long-term Effects: More studies are needed to explore the long-term impact of melatonin supplementation on athletic performance and health.

• Optimal Dosing: Determining the most effective dose for different types of athletes and sports is crucial.

• Mechanistic Insights: Further research into the molecular and physiological mechanisms by which melatonin influences performance can help tailor supplementation strategies.

Conclusion

Melatonin emerges from this review as a safe and potentially beneficial supplement for highly trained athletes, offering protective effects against oxidative stress, inflammation, and tissue damage. While its direct impact on performance metrics remains to be fully elucidated, the indirect benefits on recovery and health are compelling. Incorporating melatonin into an athlete's supplementation regimen, alongside a balanced diet and lifestyle adjustments, could enhance overall performance and well-being, particularly during periods of intense training and competition.

Journal Reference

Celorrio San Miguel, A.M.; Roche, E.; Herranz-López, M.; Celorrio San Miguel, M.; Mielgo-Ayuso, J.; Fernández-Lázaro, D. Impact of Melatonin Supplementation on Sports Performance and Circulating Biomarkers in Highly Trained Athletes: A Systematic Review of Randomized Controlled Trials. Nutrients 2024, 16, 1011. https://doi.org/10.3390/nu16071011

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