Melatonin Question

MKilby · Joined: 27 Mar 2012 Posts: 7 Location: Sydney

Hey all,

Thinking of buying some Melatonin 3mg tablets from the local GNC to see if that helps with dream vividness as I've heard a lot about it making people have more vivid dreams. I don't have any sleep problems, but it may help on the days that I take a pre workout (which has caffeine in it) for my workouts.

I'm 16 and from my research many say that there really is no negatives to taking 3mg of melatonin (also I don't plan on taking it every day, just every now and then, sometimes not for a while at all).

What's everyone's verdict on it?

Thanks

Rik · Posted: Sun Apr 15, 2012 12:29 pm Post subject:

Lence is really the go-to guy for this kind of stuff, but as far as I'm aware there are little to no side effects with melatonin.
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Lence · Blogger Joined: 02 Dec 2010 Posts: 390 Location: Belgium

Lol, so I'm an authority on supplements now, TLS? That's cool Razz

Melatonin is very safe to take, BUT don't take it too often - especially considering you're still underage (every now and then like you say is fine). You don't want your brain to become lazy with its melatonin production.

When do you work out? I take a preworkout shake now and then, but I exercise in the early morning, so the effects of caffeine are long gone by bedtime. However, a problem with caffeine, if you take it consistently, is that it builds up over time in your body. Your tolerance will increase and you'll need a bigger dose for the same positive effects or even worse, for avoiding negative effects. So don't take it too regularly and take a break now and then (like with pretty much all supplements).

An alternative to consider might be Valerian root (in tea) or 5-HTP in pill form. With the latter you have to proceed carefully: don't combine it with any medication or foods/supplements that contain much Vitamin B6 and don't take more than 100-200mg. Otherwise 5-HTP is pretty safe.

I hope that was helpful Smile

Rik · Posted: Sun Apr 15, 2012 9:02 pm Post subject:

MKilby · Joined: 27 Mar 2012 Posts: 7 Location: Sydney

Hey Lence, as I said it won't be taken on a daily basis, just on a loose basis.

I only have time to workout around 4:30, so I take it around 4:00. So by night i reckon the caffeine effects are still around. Oh and I use to be zero caffeine, mainly because of my sports (target shooting) But I work on days that are too far away from training, so caffeine has no effect. I don't take caffeine much at all, and with the structure of my current weekly workout I reckon my body has enough time away from caffeine for it to be ok.

Rik · Posted: Mon Apr 16, 2012 7:58 am Post subject:

Half of the caffeine has disappeard after 4.5 hours if I'm correct. What's the dosage? For most pre-workout supplements, you get about 100 mg caffeine per scoop (nobody releases their blend info >.<). To compare, a cup of coffee contains 152 mg caffeine. That should allow you to compare for a bit.
Try taking a cup of coffee at 4:00 on off days and see if you can sleep well.
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MKilby · Joined: 27 Mar 2012 Posts: 7 Location: Sydney

Yes the half life is roughly 4-5 hours. I like my pre workout I chose it because it has a smaller level of caffeine only 50mg to give you a nice boost, not go mental with 100mg and above. I read my info Wink

Coffee has that much? I swear it has far less Razz

Well fair enough I'll give it a shot though.

Rik · Posted: Mon Apr 16, 2012 2:43 pm Post subject:

According to WolframAlpha it's 644 mg/L coffee and 1 cup equals 0.24 L, so there you have it. Depends on the size of the cup, obviously.
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MKilby · Joined: 27 Mar 2012 Posts: 7 Location: Sydney

Well WolframAlpha has got me on that one, I barely feel that kind of rush with coffee though lol.