Does it make sense to take a pre-workout? We evaluated their effect and (in) active substances | Steroids4U.eu

Does it make sense to take a pre-workout? We evaluated their effect and (in) active substances

We used to write an article about pre-workout stimulants, but interesting research has been added, so it is necessary to dig through the topic so that the information is as up-to-date as possible. Does the kicker / pump make sense? What substances do pre-workouts usually contain? Are some effective? What about dosing and what did the research find out where the men took the pre-workout for 4 weeks?

Pre-workout stimulants are designed to help us with strength, energy, concentration, pumping and performance. They usually cost around 20-40 € and will last you an average of 25 workouts. If you have a lack of sleep, little energy, you are killed by school or work, or it's just not your day, they should turn a (below) average workout into a great workout. Theoretically.

But mostly they work:

as a placebo - you know when young shuhs take a pre-workout with beta-alanine, this substance makes their ears itch (by the way, this state of itching is called parastesis and has nothing to do with exercise, it's just a side effect alanine) and they think how terribly trampled they are and imagine dream training

thanks to caffeine - it has real effects on performance, which we wrote a beautiful article about here. In that case, however, it would make more sense to buy cheap caffeine pills and not spend tens of euros

on the principle of a kind of routine - you turn on the music, you start to prepare things, you drink the pre-workout and gradually you simply tune in to the training and it's just your ritual that will tune you mentally and prepare you to lift the iron

otherwise - more in today's article

We have good news. Some substances in pre-workouts really make sense (at effective dosing) and may not be just the above-mentioned scenarios. Let's start with a study from the end of 2019 on men (on average 22.5 years, 175 to 181 cm depending on the group and about 3 years of training experience). They were divided into two groups, one using the kicker, the other not. Testing and measurement were before and after the 4-week protocol, with the training being under the scrutiny of the research team and consisting of two top workouts and two lower body workouts per week. They also took the pre-workout during the days of rest, specifically in the morning on an empty stomach. A given multi-component pre-workout stimulant included the following:

The researchers tried to come up with various data concerning, for example, body composition, heart rate, blood pressure, blood IGF-1 levels, various other blood biomarkers, as well as maxima (1RM) on benches and squats. Let's get to the most important thing without unnecessary kyd. The results showed that those taking the pre-workout had a greater increase in lean muscle mass than the placebo group, although progress was, of course, seen in both groups. Within the maxima, they observed an improvement in both groups, but the group with the pre-workout was better at it, especially with squats. In terms of different blood biomarkers, no significant differences were observed, from which it can be concluded that the use is (in general), resp. was (in research) safe.

Talk about the composition of a given pre-workout and the effect on performance + muscles

You may have noticed enough creatine in 1 scoop, a solid dose of citrulline, beta-alanine, caffeine and betaine. Since the difference in pure muscle mass was nice (+ 3.15 kg, compared to the placebo group + 0.89 kg), it is not possible to say exactly what was behind it. Creatine and betaine are stored in the tissue and their osmolytic properties cause the tissue to enlarge due to water. And research shows that both creatine and betaine can cause an increase in muscle mass. The given increase in muscle (ie the difference + 2.26 kg) is primarily due to the training itself and due to creatine, or betaine or a combination, as the synergy of these and other substances can also have a more significant effect. If we should put it in the equation, training> creatine> betaine applies. And as for caffeine, 350 mg is not enough, so performance could also be significantly affected by it.

Thanks to this study, but also another meta-analysis, we can say that a pre-workout with well-chosen substances and amounts of these substances can improve muscle mass and performance. However, it should be borne in mind that most of the benefits would only come from caffeine and creatine alone, while saving a considerable amount of money. However, other substances also have some such effect and, in addition, the synergy of different substances (e.g. the mentioned creatine + betaine) can be beneficial, and thus the benefits for both muscle mass and performance can be somewhat further promoted.

Active ingredients and essential advice: Watch the composition!

Below you can see the substances that are often added to diggers. A separate article could be written about each of them, so today we will focus mainly on scientific consensus and practical quick information.

Creatine

Creatine does not work on a short-term basis, so its intake just before training will cause nothing. However, as we said in a comprehensive article on creativity, it's one of the few supplements that really works - but in the long run. Increases strength, explosiveness, endurance of muscles. It doesn't matter if you have it before training, in the morning or even in the evening. The important thing is that you get it. The effective dose is 5 g of creatine (monohydrate) every day. In pre-workout, it is probably useless from the point of view that most of us have a classic monohydrate on the shelf, take it every day and do not need it in pre-workout.

Beta-alanine

In addition to the tingling mentioned in the introduction, it has another effect. Beta-alanine is a modified version of the amino acid alanine and can help increase physical performance in the range of 60-240 seconds, as well as gaining muscle mass. What is the basis of beta-alanine is the fact that it can help with endurance, which means that it can help with one or two extra repetitions in training and will definitely help crossfit fans. This is also associated with the aforementioned muscle growth, as it is precisely due to the possibility of performing some repetition with a given extra weight, a larger volume of work occurs, which can ultimately contribute to hypertrophy. There is a lot of consistent research on this, and this fact cannot be denied. It can also help reduce fatigue. The effective dosage is 1.6 - 3.2 g per day, but simply 3-5 g before training will not be a mistake either.

Citrulline (malate), better than arginine

L-Citrulline is an amino acid that is converted to l-arginine in the liver, so it is more effective at increasing arginine levels in the body. While l-arginine shoots the plasma level of l-arginine, citrulline increases these values ​​over a longer time horizon. However, citrulline is not so clear on the various benefits for our training. This is especially true in the area of ​​weight gain, but there are still a few studies that at least reduce fatigue, improve endurance for both aerobic and anaerobic exercise, and promote cardiovascular health. With citrulline, we can also address potential reductions in cysts. Citrulline malate has mostly been studied (but the benefits are likely to be similar). The effective dosage for improving performance is set at about 6-8 g. So yes, there are some potential benefits and the possibility of better pumping is real, but will it take everyone? Not at all.

Betaine / trimethylglycine

Once less used, but in recent years you will find it in most pre-workouts. It is an active metabolite of choline in the body and is part of beetroot. Research is not unambiguous, some show a small benefit in terms of performance, endurance, training volume, others do not. When we look at a systematic analysis examining its effect on strength, we find that only 2 out of 7 studies showed an improvement (by 24%). So it seems that he will not be such a friend with strength, but he can help with other parameters (mainly perseverance). The minimum effective dose is 500 mg. Unfortunately, independent research has not shown the benefits of betaine, and the whole thing is currently a bit tricky. Speaking of beetroot (high in nitrates), there have been many recent studies of beet juice or beet powder, and the conclusions are not bad at all, although inconsistent. But it also seems that beetroot has the potential for intense exercise with short breaks and your performance can be better.

Taurine

Anyone who has drunk Red Bull at least should know the term taurine. It is a sulfur-containing organic acid and is found quite commonly in foods, such as meat. Much research has identified taurine as an agent of the heart and blood that provides many health benefits. But as a pre-workout kick or performance aid? It seems not. Good research really speaks against it, and buying taurine alone or basing yourself on having a pre-workout lot of taurine probably won't pay off. In any case, the recommended dosage is 3 grams and since it is a very well known substance, we wanted to mention it.

Tyrosine

Maximum concentration and concentration on training? Thanks to tyrosine, companies can afford to write this formula on the packaging. It is an amino acid that produces norepinephrine and dopamine. L-Tyrosine is usually dosed in the range of about 500-2000 mg before any stressor (including exercise). Most human studies recommend a dose of 100-150 mg per kilogram body weight, so if you are 80 kg, the effective dose should be 8-12 g. It's not exactly a substance exposed to a lot of research, so even though the benefits are there, it's not 100% clear facts. But it should be noted that tyrosine works and works very well synergistically with caffeine! So yes, concentration, concentration and tyrosine go together. However, as these factors will be influenced by pre-workout supplementation, it is not so clear-cut. It is similar with theanine, which cooperates as well with caffeine and has similar effects as tyrosine. Better attention, cognitive function or mood.

As you can see, pre-workout stimulants can be viewed from different angles. However, whoever has the money and chooses a kicker with a quality composition can benefit from him, as research shows that different substances and their synergistic effect can support not only performance, endurance, strength, but also muscle hypertrophy. Someone will buy a pre-workout due to some of the above-mentioned ritual, resp. routine before exercise, another due to caffeine and one of them does not feel anything, but he knows that the substances and their amount have a small benefit somewhere in the background. There is also the opportunity to save money - buy the substances separately and "mix" your own pre-workout stimulant based on the recommended effective doses. Either way, this kind of supplement is not necessary, but to say that it is not worth anything and none of it can expect absolutely anything would also be a very wrong statement.

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Body wraps are a trend this year. Does the method that make you a funny mummy make sense? | Steroids4U.eu

Body wraps are a trend this year. Does the method that make you a funny mummy make sense?

Avalanche! This is exactly what body wraps for weight loss and detox are spreading on social networks. The trend of 2018 replaces slow-dying detoxification teas for weight loss or slimming corsets. Apparently, these conveniences didn't help the girls (is anyone wondering?), Because this year women are almost fighting for body wraps as pensioners for butter and eggs, when we noticed a significant increase in prices. If you don't happen to know what it is (I don't believe it, it's everywhere), let's mention a few official, publicly available sentences.

"Thanks to Body Wraps SPORT, the figure is visibly outlined and muscle mass is highlighted."

•••

"Use the wrap method to get rid of your problem quickly, painlessly and effortlessly."

•••

"Body Wraps Detox is a body wrap that helps detoxify the body."

•••

"Body Wraps BELLY is a set that contains everything you need to have a beautifully shaped belt and to burn fat in your abdomen faster. They focus on fat burning and waist shaping. ”

•••

"Body Wraps Slim supports fat burning. Slim methods are for those who want to lose weight quickly and permanently. "

•••

"The substances in our mixture speed up the metabolic processes in the body and thus the body burns fat better."

As you may have noticed, there are more types of body wraps. The more, the more targeted naive people. I understand. Ultimately, however, all types offer the same thing - it is said that you will lose fat, you will be detoxified and your metabolism will start. The bonus is supposedly the removal of cellulite. Of course, different types of body wraps have a different procedure. Somewhere they just rub you with magic cream and then they bandage, while others you first have to drink detox tea and then you will exercise for 15 minutes and lie down for 40 minutes. There must be a lack of measurement / photography before and after, or a guarantee of loss of centimeters on the body. And the mummification process can begin.

At this point, every quality nutrition therapist and doctor is already foaming, because it already stinks of a bullshit. We will also talk about the dangers of this method today. But let's not be pessimists, because it came to Slovakia from as far away as Florida, and in America everything is progressive, so it must work. Plus, many celebrities advertise it, so it's a guarantee of quality! However, body wraps are a trend of 2018 in Slovakia. We know It Works abroad! wraps are slowly dying out and other body wraps have their teeth full there for many years as well. But we are a progressive nation, so it only came to us now. Well, nothing. Let's move on to a few important facts.

# 1 Detoxification this way is stupid

Longtime fans of Fitclan and science already know this fact. Who has not yet, can look at the dose of information and studies in the article on detoxification. We have kidneys, liver, lungs or sweat glands doing their job, and even detox tea, pills, ointments or even body wraps won't help you detoxify your body. You will find exactly 0 results that would support one of these methods helping the body with detoxification. Since we have 2 articles on the detox topic (here and here), you probably don't need to go into more detail. Whenever you see that a product can detoxify your body, pull out a flag with a big bold B like a bullshit on it.

# 2 Weight does not equal fat

You will lose weight thanks to body wraps. We do not deny this. But the average person does not know what the word lose weight means. Lower weight or less inches on women's sections does not mean that you have lost fat. How is it possible? Because the weight ≠ fat. This is often ignored even with low-carb diets, where the study sometimes shows that individuals have lost more weight on this diet (now all low-carb fanatics celebrate), but when we look closer at the results, we see that fat loss was the same as in the high-carbohydrate, high-calorie, protein groups, and that extra weight was just water (now all low-carb fanatics mourn). As carbohydrates play an important role in water / glycogen retention, it is clear that the weight will be slightly lower, but the fat (what really interests us) is reduced as well. Water fluctuation is an ignored issue, but it plays a very important role in centimeter or weight loss.

And this is how body wraps work. You lose weight inches, water, but as soon as you drink, eat and start working normally, after a few days you have everything back. Or do you think that in body wrap conditions they forbid you to shower 24 hours after the procedure? And why do you think you have to repeat the procedures several times? To live in false conditions for a few days in a row. To sum it up - you will be just as fat but dehydrated.

Let's be objective, we will say that with some types of body wraps you have to exercise for 15-30 minutes (mostly cycling). In that case, fat loss is possible here. If a passive person starts a 30-minute activity a day, they will increase their caloric expenditure and may eventually lose fat. But is it necessary to pay brutal money for a 30-minute workout and look like an idiot? And now try to think about this. If you have a seriously ill dog at home and you give him an effective medicine wrapped in ham, because otherwise he would not eat it, which will help the dog with the treatment? The effective medicine or the wheel of ham? So what can help you, wrapping your body in bandages or exercising? Don't be naive and if you want to lose fat, exercise and watch your caloric intake.

# 3 Marketing, celebrities, bloggers, influecerky, instagram…

Using celebrities in advertising campaigns is not a marketing hit. It's a common practice for people to buy an ordinary white cotton t-shirt for € 499, because it was Kanye West, or you can pay for one body wrap procedure for € 58. For the recommended weekly treatment again 269 €. Oh, we haven't mentioned those prices in the article yet and you're only now staring with your mouth open? Well, yes, the prices are listed on the web and it's really not a typo. € 269 for someone to stay just as fat, but with a lower weight that will return soon and with fewer inches that will return as well, it's a pretty decent deal, isn't it? By the way, the sauna costs about 6 euros :)

When they invite Eva from the Farm ("celebrity"), who sings detox and body wrap, to the TV show Teleráno, which is watched by moms and thousands of other people, what do you think will happen? When some opinion-forming women's magazines whose editorial staff has knowledge of freezing fitness describe body wraps as a Florida revolution, what do you think will happen? When instagram stars with more than 100,000 fanbases advertise a product, what do you think will happen? When bloggers do body reviews wra…. Ok, that's enough. We all know that these scenarios only support the use of idiotic services and the sale of idiotic products. Money rules the world and the backbone is an unknown concept at the time. And sometimes it's not just about money, but about IQ, where some think exactly what is written on the official website and would also believe that the Earth is flat.

Recently, I wrote a comment to a "unnamed Slovak blogger who reviewed body wraps, where she was like a mummy and smiling," I guess they have to pay well ". In response to her defensive comment that she just wanted to try it, I responded that it was really funny and sad at the same time, how to be photographed like a mummy in front of an advertising banner "slimming and detox wraps", promotes something that is bullshit and leaves make themselves a sheep so that the company can use photos of influencers in advertising. My comments were suddenly collected and the whole post was deleted with photos within a few hours. Why? After all, are some ashamed and aware of what they are creating on social networks?

The attempt of one representative of body wraps for crisis communication occurred under our contributions on Instagram, when the same answer (obviously prepared in advance, since even after 2 weeks the reaction was identical) failed. She received a few comments from dozens of people, so that she would rather not throw away her business even more with those statements. Twice we even asked for "clinical studies", which they were so inclined to. Well, guess what. We haven't received them to date. But it sounds so good - clinical studies - so at least this term is somewhat popular and doesn't even need published research to see it.

It is difficult to refuse cooperation, we understand. After all, in the official promotional materials there is information about the profit for the cooperating company in the form of € 45 from one body wrap. With the current trend, this is a vision of quick earnings for many. After all, "catching" 5 people is not a problem and having more than € 200 in your pocket is nice. There are even trainings available, where in the theoretical part they talk about detoxification and stretching and in the practical part they teach you to make mummy people. We are afraid that the wraps movement is already becoming a kind of sect, of which only the ancient Egyptians are proud.

However, if the lines above are not enough for you, we can look at other things. "It's pseudo-scientific nonsense." That's what Dr. Herbert of the Veterans Research Center said, who is also a member of an organization trying to expose false health claims. As any relevant person in the art has mentioned, weight loss due to body wraps is temporary because it is a loss of water. Dermatologist Dr. Joel Schlessinger also said of body wraps: "There is no data to say that wraps help with cellulite." Dr. Elizabeth Tanzi recalls that: "There has never been any scientific evidence that wraps remove toxins from their bodies."

You risk?

Some doctors mention that they are dangerous because hypovolemic shock can occur, which results from low blood volume caused by dehydration. A smaller loss usually does not manifest itself in any way, a larger one represents a serious, life-threatening condition and a high volume can mean death. Likewise, the consequences overlooked can be fatal over time. Tissue compression, slowing the flow of blood to the tissue through the capillaries, changes in the circulation of body fluid… is it really stolen from you and is it worth the wrap for those lost centimeters that you still get back, because it is not a fat mass? Regular dehydration (greetings to regular customers) can lead to urinary tract infections, electrolyte depletion, which can affect involuntary muscle contractions and sometimes loss of consciousness. With the growing popularity, it may be just a matter of time before this "revolutionary" technology is tried by someone who loses something and it will not be exactly centimeters.

On the one hand, we understand that everyone has to make a living from something, but grabbing a business plan from America and drawing huge amounts of money from people for something that has no effect on weight loss (fat) is sad. People wrap themselves in foil, grease their hips with ointments, make themselves mad and mummies, eat detox pills, and all this is boldly supported by the media. Where is the healthy lifestyle? We only see dementia wrapped in money.

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Do you think you have PCOS? Here are 3 tips on how to proceed, as this disease is often misdiagnosed | Steroids4U.eu

Do you think you have PCOS? Here are 3 tips on how to proceed, as this disease is often misdiagnosed

Acne, excessive hair or depression. Many women have PCOS, they have no idea. This was the title of the first article on PCOS, which should be read by any woman who wants to know more about this issue. In short, it is one of the most common endocrine diseases and many women do not even have a diagnosis. Today we will continue and reveal how you could proceed if you think or have been told that you have (probably) PCOS.

I probably have PCOS! What now?

Recognize phenotypes (sum of all observable properties) and types of PCOS

Educate yourself and write down information about your health condition

Professional assistance and physical ultrasound and laboratory examinations by specialists

Let's take a closer look.

# 1 Phenotypes and types of PCOS according to the best known sources

The Rotterdam criteria describe the following four PCOS phenotypes:

Polycystic ovaries visible by ultrasound, elevated androgen levels and irregular menstrual cycles (also known as "complete PCOS")

Polycystic ovaries visible by ultrasound and irregular menstrual cycles

High androgen levels and irregular menstrual cycles

Polycystic ovaries visible by ultrasound and high levels of androgens

The four types of PCOS according to Dr. Fiona McCullough are:

Type A (Classic PCOS): elevated androgen levels + symptoms of these elevations, irregular menstrual cycles / delayed ovulation, polycystic ovaries

Type B (Classic PCOS): elevated androgen levels + symptoms of these elevations, irregular menstrual cycles / delayed ovulation, normal ovaries (not polycystic).

Type C (Non-Classic PCOS): elevated androgen levels + symptoms of these elevations, regular menstrual cycles - 35 days or less, polycystic ovaries

Type D (Non-Classic PCOS): normal androgens, irregular menstrual cycles / delayed ovulation, polycystic ovaries

The four types of PCOS according to Dr. Lary Briden are:

Insulin resistance: elevated levels of insulin, glucose, abnormal OGTT (Oral Glucose Tolerance Test) results, and in some cases elevated LH levels

PCOS "caused" by hormonal contraception: hormonal contraception suppresses ovulation, which usually returns after stopping treatment, but in some cases it takes months or even years

Inflammatory PCOS: caused by chronic immune activation caused by stress, environmental toxins, intestinal permeability and "inflammatory" foods

PCOS with a "hidden" cause: caused by something that blocks ovulation, such as low levels of progesterone (chronically elevated cortisol), thyroid disorders, HPA (hypothalamic-pituitary axis) or HPO Axis (hypothalamic-pituitary-ovarian) dysfunction, low-carbohydrate diets, etc.

# 2 Educate yourself and write down information about your health

As you can see, there are many types of PCOS that are specific to both symptoms and laboratory results, so it's important to know yours. The diagnosis of PCOS is very complex, as is PCOS itself. There is no treatment to get rid of it completely and the overall management of PCOS is complex and individual. There are not two people with the same symptoms, prognosis and treatment.

This is not the case, for example, with any bronchitis or peanut allergy. Symptoms -> examination -> results -> treatment = often the same in several people. PCOS differs not only in how it is presented, but also in how it needs to be treated or rather managed. Although the definitive cause is not fully known, there are certain elements that cause PCOS. It is more often a combination of them than the one itself, and finding them helps to identify a given type of PCOS.

So why observe your health and write down information? As I mentioned in the previous article, each body reacts differently, and the more you get to know yours, the more you will help yourself and your doctor diagnose and set up treatment for your PCOS, because it is difficult to remember all the symptoms and difficulties with a time-limited visit.

Write down:

Symptoms: when they occur, which improves or worsens them, how long they last, when they started to appear (after stopping contraception, after diet, during a more stressful period, etc.)

Information on the menstrual cycle: regularity, cycle length, presence of PMS (premenstrual syndrome), length and intensity of bleeding, presence of ovulation (eg basal temperature measurement). If the cycle is irregular, record when and to what extent (eg every 4 months, every six months). If you suffer from amenorrhea (absence of menstrual cycle), mark when and after what period you stopped menstruating.

Symptoms during the menstrual cycle: pain (type of pain, incidence, duration, etc.), digestion / bloating, mood swings, acne, hair loss, fatigue, weakness, length, symptoms and intensity of PMS.

This information will be a very helpful aid, along with other results, in diagnosing / disabling diagnosis and determining treatment. This information will also often help women have a greater sense of power in this case, when most of what is happening is not in their hands.

# 3 Professional assistance and physical ultrasound and laboratory examinations by specialists

As I mentioned, before you jump to the conclusion, "Oh God, panic, I have PCOS!", Seek professional medical help. Even if your GP goes on first and sometimes only for gynecology, it is worth visiting an endocrinologist who specializes (as in the name) in endocrinological disorders, and PCOS is one of them.

Hormonal profiles:

Many times the basic hormonal profile examined for gynecology is "normal" and the doctor will send you home with the understanding that everything is in order. However, in the "norm" because the basic hormonal profile does not investigate in more detail and does not address individual hormones and things such as ratio of one hormone to another (which is, for example, very important for determining estrogen dominance, progesterone deficiency and the like.

Another very important thing about hormonal blood tests and the menstrual cycle is that hormone levels as well as "norms" change during the month, so it is important that all phases of the menstrual cycle are tested. However, this method can be more complicated for those who have an irregular cycle or amenorrhea, and therefore it is necessary to have the other information I mentioned in the second point.

Insulin and glucose:

Examination of insulin and blood glucose levels is also very important, but rarely recommended by physicians when diagnosing, respectively. in the treatment of PCOS .. I had these tests done from my own experience, knowledge and costs without the recommendation of doctors, based on the symptoms I had. Since I'm not overweight and I'm not obese, many doctors have said, "Because why do you deal with details like insulin, when you're not obese, you can eat whatever you want and not deal with insulin" ... As a matter of fact? And the fact that I had all the symptoms of insulin resistance was not taken into account by anyone until I came up with the results of these tests, which I requested in my lab at my own risk.

Vitamin D levels - are reduced in some cases of PCOS

Sex hormone binding globulin (SBGH) - is reduced in some cases of PCOS

Androstenedione - is increased in some cases of PCOS

Anti-Müllerian hormone (AMH) - Elevated levels are often seen in patients with PCOS

These tests help to exclude some potential diseases (which have a similar presentation to PCOS) from the list when diagnosing PCOS:

Thyroid-stimulating hormone (TSH) and antibodies / thyroid function - to rule out thyroid dysfunction - thyroid dysfunction

Cortisol - to rule out Cushing's syndrome

Prolactin - to rule out increased prolactin (hyperprolactinemia)

17-hydroxyprogesterone - to detect the most well-known form of congenital adrenal hyperplasia

IGF-1 - to eliminate increased levels of growth hormone (acromegaly)

DHEAS - often slightly elevated in PCOS, tested to rule out adrenal tumors in women with rapidly worsening hirutism

This information should be used to confirm or exclude PCOS. It is really very important to have all the information together, as PCOS is one of the most common misdiagnosed or overlooked endocrine disorders and the diagnosis often takes months, in some cases up to years. In the next section, we'll talk more about how to proceed once the diagnosis has been confirmed, how to adjust your lifestyle (diet, physical activity, etc.), as these (often the most important treatment factors) do not talk much about doctors.

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How does hormonal contraception affect the athlete? (Part 2) | Steroids4U.eu

How does hormonal contraception affect the athlete? (Part 2)

It's been some Friday since we came up with the first part of an article on hormonal contraception in women who play sports. If you haven't reached it yet, or if you've forgotten all the information since then, it's high time you read it (again) here.

At the end, we mentioned that we would look at:

how HA affects aerobic / endurance training

how HA affects anaerobic / strength training

positive and negative HA

any scientifically based recommendations for HA

So let's get on with it.

Influence of hormonal contraception on aerobic and anaerobic activity

Several studies have found that hormonal contraceptives can affect performance, both endurance (aerobic) and strength (anaerobic). The point is, however, that the vast majority of studies were performed only on oral hormonal contraception (ie not on, for example, the hormonal intrauterine device) and, moreover, many of those studies do not respect the diversity of contraceptives at all - e.g. I do not understand why gestagen and combined contraception occur in the same group of test subjects. As we know from the last article, these two types of contraception behave very differently in the body. Or, for example, in one group of test people, women who train regularly mix with those who don't move that much. And to make matters worse, there is not much data on the subject of contraceptive athletes. And then for one to come up with some calm conclusion…

Aerobic / endurance activity

Endurance performance is affected by several factors, the three main ones being:

VO2 max (which is, in layman's terms, an indicator of your condition; the higher this number, the better off you are with the physicist)

lactate threshold (represents a specific measure of effort or pace at which fatigue begins to accelerate)

muscle efficiency

Hormonal contraception can potentially affect each of these measures, but not only that.

In order not to include you here in meaningless numbers, let us present the results of various studies on examples.

VO2 max is an indicator that is important for endurance athletes. Several studies indicate that the use of hormonal contraception is associated with a significant reduction in VO2 max, up to 5-15%. So if we imagine a top runner who starts taking contraception, it is a huge impact on her performance.

Overview of the results of individual studies or Milada, Josefín, Alžběta and Andrea, our endurance athletes, decided to start using contraception. What happened?

Milada with HA with first-generation progestins got tired as fast as she had on a treadmill as before, when she wasn't taking contraception; after 6 months of use, however, she found a 7-8% reduction in VO2 max

Josefína with HA without further determination (yes, such studies also exist) while riding a bicycle simulator found that she has a statistically significant reduction in VO2 max and lactate threshold compared to the period without contraception, although she did not notice any difference in performance; in addition, VO2 max was 3-6% lower during the 21 days she took the pills, compared to a week of placebo / no pills

Elizabeth with HA with third-generation progestins using it for 1.5 years showed no change in aerobic parameters compared to Andrei, who did not use any hormonal contraception; In addition, Andrea found a 7.5% increase in VO2 max in 6 months of training

After collecting data from all studies and knowledge to date on this topic, we can say that there is a fairly clear pattern: HA reduces VO2max, although this does not necessarily have an impact on performance. However, for top athletes, even a minimal reduction in VO2max can worsen overall performance, so HA use should be considered. However, HA with third-generation progestins should have less impact than HA with first-generation progestins or three-phase HA.

Anaerobic / force activity

There is a review that looked at 10 studies that discussed this topic. What about women using hormonal contraception and their strength compared to women who do not take contraception? Some studies showed an increase in strength, others a decrease, and the rest showed no change. Phew. However, as in the previous case with aerobic activity: each of those studies was quite poorly constructed.

One small study compared women who took HA with second- or third-generation progestins for min. 6 months for leg strength during three different times during the cycle. No change was observed, indicating that the androgenicity of HA (ie different generations of HA) ultimately had no effect. However, the group of women who do not use HA was not included, so we lack data for comparison.

Another study looked at women who did not exercise but had used HA for at least 1 year, or who had never used it. They completed 2 strength training sessions and 2 high-intensity aerobic workouts for 10 weeks. Result? No difference in strength or endurance was observed, there was no difference in the improvement of the two groups, however, the group of women who never used HA gained some muscle mass and lost a small amount of body fat.

These two small studies are just two raised drops in the sea. Two imperfect drops in a sea of ​​mini-ponds of even more imperfect studies.

Based on these findings (and the recommendations from the first article), you can try to choose a lesser evil, but at the same time it is necessary to monitor what changes begin to happen after using / discontinuing contraception and whether we are OK with these changes.

Positive and negative HA

you have control over your pregnancy

you have control over the cycle

you usually don't experience PMS with it (at least not in such a style as without HA)

your risk of anemia is lower

potentially you run the risk of knee injury less

every woman has a different one, contraceptives have a different effect on each one

may have a negative effect on weight or body composition

potential negative effect on acute and long-lasting on some types of training

we still lack proper research on this topic, we still don't really know exactly how HA affects us

So what, should I take the contraceptive or not?

see the section above and consider the pros and cons; if you are a top athlete, it is best to avoid HA

if you are not allergic to synthetic estrogen, be sure not to take gestagen contraception; Athletes report more negative / side effects with this type of contraception compared to combined HA

if possible, avoid three-phase HA; of all studied HA they show the worst side effects (gain, impaired aerobic and possibly anaerobic performance, potentially worse gains)

Although HA with 4th generation progestins show benefits “for everyday life” (prescribed against acne, prevents water retention), due to their anti-androgenic effects they could logically have a negative impact on performance or adaptation to training (reduce overall and free testosterone and blocks the receptor without sending any positive signal to skeletal muscle)

HA with 2nd or 3rd generation progestins seem to be the best choice (well, behind the option of "not taking HA at all"), but it is not possible to specifically recommend which one to choose - there is not enough data on which to build nicely.

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CBD: A substance that is allowed everywhere. Does it have real effects for athletes as well? | Steroids4U.eu

CBD: A substance that is allowed everywhere. Does it have real effects for athletes as well?

CBD here, CBD there. In the last six months, we will put our hand on the fire for hearing something about CBD. Czech and Slovak rappers started a business with CBD, abroad CBD drops a lot of influencers and names like Morgan Freeman, strongman Eddie Hall or wrestler Nate Diaz, and this is a modern thing that is of particular interest to nutritional supplement retailers. As the title reveals, we are the only EU member state where CBD is banned, although there have been reports that this will change from January 2020.

CBD = cannabidiols. Substances found in cannabis plants. If a parent reads this and already has in mind that we are writing about marijuana and drugs, it must be said that CBD is not a psychoactive substance and is not THC, which contains dozens of cannabionides. However, because we have different receptors in the body, our body can respond to CBD. In the Czech Republic, CBD is legally longer, in Austria you have specialized shops for it, you can also buy CBD at the pump, and you can even find soaps or ointments with CBD even in a drugstore.

According to a survey of almost 2,500 people three years ago, as many as 62% of respondents said they use CBD to treat a medical condition, specifically pain (chronic or joint), which came first, anxiety / depression, and sleep problems. Studies on CBD are mostly in rodents or in vitro (in the lab), and this is the first problem. Simply put, the data we have is not enough. But never mind, let's at least look at what we have. We will divide it into 3 categories. To those described by the respondents. We will mainly start from the excellent AARR review by Alan Aragon, where experts have dealt with many interesting studies.

PAIN & CBD

Talking about CBD helping someone with pain is enough. That's not enough for relevance, is it? When it comes to analgesics that treat pain, placebo works in a surreal way, as this research suggests. As the main animal studies mentioned so far predominate, let's start with them. In chronic inflammatory and neuropathic pain, the benefits have been shown more than once. In rats. And we know that the differences between humans and rats are, so even though CBD is a known anti-inflammatory agent, it's hard to say a clear position.

In humans, we have research where transdermal application of CBD has helped individuals with temporary temporomandibular disorders (a group of jaw-related health problems. These disorders can cause joint sensitivity, facial pain, and difficulty moving). And the results were not small. We are talking about reducing pain on a scale from 70.2% to 9.81% compared to the placebo group.

Oral CBD has a bioavailability of only 6% due to cleavage, so transdermal administration can be truly effective. But before you go to the Czech Republic or Vienna to buy CBD ointments, you should be aware that many creams containing CBD, of which there are many on the market, also contain various other substances (menthol, etc.), so the effect can be via placebo.

ANXIETY, DEPRESSION & CBD

First of all, anxiety needs to be defined. It can be the well-known classic that we know before the interview, before the tests and the like. However, there is more of a disorder where anxiety is chronic - generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD) and panic disorder.

We have more human research in this category. Two studies have shown benefits in both healthy people and those with social anxiety (SAD). In addition, CBD helped healthy individuals who had anxiety in public speaking. However, studies show that more does not equal better. The 600 mg dose did not have a better effect than the half dose. Chronic Anxiety and CBD? This is more complicated. The reason is simple - little research. Although there are some indicative benefits, as stated in the AARR, both have significant gaps. And depression? Also - little research. Once again, some data in rats showing the benefits, but nothing that we could call relevant and worth mentioning.

SLEEP & CBD

We have a few articles about sleep, even a favorite part of the Fitclan podcast. But nowhere did we mention CBD as one of the ways that could help us improve the quality of sleep or sleep itself. Does CBD have potential? Um, anni. In this research, we had people with insomnia, and the results showed that people had better sleep. However, these were results reported by subjects, no more specific measurements. In another study, the benefits were shown with 600 mg CBD, not the direct effects associated with sleep, but a sedative effect. In a further study of 26 healthy people, it was concluded that 300 mg with sleep did not help and was measured by polysomnography. There is not much research (yes, again, we know…), but so far it seems that CBD can improve sleep only in people who suffer from insomnia, but healthy individuals will probably not see the benefit (not counting placebo).

DOSAGE AND NEGATIVE EFFECTS?

Let's start with those negative effects. At the beginning, we mentioned the survey, but only now will we mention that the respondents were also asked about the negatives. They (30.8% of them) mentioned at least one, the most common being dry mouth, euphoria, hunger, red eyes and lethargy. In terms of dosage, most studies work with 300 mg. When you use google and search for some CBD products, CBD oil in a total amount of 300 mg will cost you 25-35 euros. You don't have to be good at math to know that by researching effective dosing, you would spend a lot of money on something that will last you a short time and about which we know little. Very, very little. Not to mention the fact that regulations are as they are and not always what is stated on the packaging is true. One study found that 30 out of 84 CBD products had a lower CBD content than declared and only 31% of the products had the same amount of CBD as on the packaging. In addition, 18 of the 84 products also contained THC, which can be a disaster for the athlete tested.

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How does hormonal contraception affect the athlete? | Steroids4U.eu

How does hormonal contraception affect the athlete?

We already have a few articles about how much the menstrual cycle can have on sports performance. However, there has always been a sentence that these articles apply only to those women who do not use hormonal contraception, and therefore their cycle is natural. This has definitely disappointed at least half of our readers. Recently, however, Lyle McDonald published a great e-book dedicated to (not only) women who play sports and use hormonal contraception. We took it to pieces together with other relevant sources and we bring you the first comprehensive article on this topic. In addition, we have done a small mini-study for you based on your answers from Instagram, which you will get in the Premium section. But let's get everything in order, this topic is extremely complex.

For example, you will learn:

What is contraception, how does it work, what types exist

What effect contraception has on training adaptations

Whether it gains weight after contraception or whether it prevents fat loss

What effect does it have on muscle growth or loss?

How it affects aerobic / endurance training

How it affects anaerobic / strength training

What is (hormonal) contraception?

Contraception is a term that includes all methods to prevent unwanted pregnancy. When we talk about hormonal contraception (HA), we most often encounter the form of tablets, patches, injections and intrauterine devices. In addition to hormonal contraception, of course, there are non-hormonal methods, such as the method of fertile and infertile days, a condom or a non-hormonal intrauterine device. But they simply do not have such an effect on the female body as the hormonal ones, so we will omit them in this article.

As the name suggests, all types of hormonal contraception are based on hormones, respectively. synthetic versions of estrogen and progesterone. Regardless of whether we are talking about pills or patches and other forms, hormonal contraception can generally be divided into two groups:

combined hormonal contraception (contains two hormones - estrogen (female sex hormone) and progestin (corpus luteum hormone)

gestagen hormonal contraceptives (contain only the hormone progestin)

How does such hormonal contraception work?

The combined function works mainly by blocking ovulation (ie the release of an egg from the ovary). This is achieved by giving the artificial hormone from contraception false information to certain brain centers that control the ovary. They then believe that they are in a different phase of the menstrual cycle and do not send a signal for ovulation.

Secondary mechanisms, thanks to which HA is more reliable, are e.g. effect on the mucus in the cervical canal, which becomes viscous (… different, is simply different), and thus impermeable to sperm. Another effect of HA is on the uterine mucosa, where it makes it difficult to potentially nest an egg, should theoretically occur during ovulation.

If we are talking about gestagen contraception, it is as follows: The main mechanism of action is the effect on mucus in the cervix. It is viscous (similar to the infertile phase of the normal cycle) and completely prevents sperm from entering the uterus. The additional effect is to prevent ovulation, ie the release of the egg. Gestagen contraception is usually the second option, in women whose bodies do not tolerate synthetic estrogen.

According to the dose of the hormone in individual phases, we divide the products of combined contraception into:

Monophasic (same dose of both hormones in all tablets)

Biphasic (same dose of estrogen in both phases of the preparation, in the second phase there is a higher dose of progestin)

Triphasic (progestin doses change every 7 days, estrogen, with some exceptions, remains at the same dose, but most tries to mimic a woman's natural menstrual cycle)

Combiphasic (in the second phase of the preparation there is a lower dose of estrogen and a higher dose of progestin)

If you are taking a pill form of contraception, you usually follow this pattern of use: for 21 days you take pills where the hormones are located, for 7 days you do not take any pill or placebo pill. During the first 21 days, HA suppresses your natural hormones, but during the 7-day break during menstruation (pseudomenstruation) they are no longer suppressed and the levels of natural hormones try to return. Pretty hormonal tornado. If you are using a contraceptive that uses the pattern of 24 tablets and 4 days off or 26 days and 2 days off, these are newer contraceptives that, by shortening this time, try to minimize the hormonal fluctuations that would normally occur.

What does HA contain?

Ever since the introduction of hormonal contraception (sometime in the 1960s), the form of estrogen found in contraception has been ethinyl estradiol (EE). In our mini-research, which we did based on your Instagram answers, we confirmed this, but also found that there are already exceptions. But about that later. Just to supplement: when a woman's body naturally produces estrogen, it is a form called 17-beta estradiol.

Interestingly, the first contraceptive pill contained 150 micrograms (0.15 mg) of this hormone, while current contraceptives most often contained 15-35 micrograms (0.015-0.035 mg). What has been achieved by reducing the estrogenic component? Some side effects have been significantly eliminated, but the effects on pregnancy prevention have been maintained. WIN-WIN.

What are the side effects? Estrogen is to blame for e.g. breast tenderness, water retention, increased risk of deep vein thrombosis. On the other hand, the less estrogen, the higher the risk of oily skin, acne, etc.

Do synthetic forms of hormones have the same effects as natural hormones produced by the female body? In the case of ethinyl estradiol, the answer seems to be "yes". It binds to the estrogen receptor and sends more or less the same signal as estrogen would do - just a little stronger than we said before.

On the other hand, with synthetic progesterone it is a thousand times more complicated. There are about 8 different progestins, which are divided into 4 different classes / generations according to when they were developed and what their chemical structure, resp. how much they chemically approach progesterone and how androgenic (ie how they act "masculine"). Accordingly, these progestins also have different effects on the female body. Third and fourth generation progestins were mostly present in your contraceptives, the second here and there, while the first was no longer present in them at all. The first and second generations of progestins are the most androgenic and carry with them more side / negative effects than e.g. third and fourth generation progestins.

Drospirenone has antimineralocorticoid effects in addition to its antiandrogenic effects, ie they block the effects of mineralocorticoids, e.g. aldosterone. Thus, such contraception blocks fluid retention, which can be caused by estrogens, e.g. swelling, weight gain (even a slight weight loss is shown), breast tenderness.

Here, the less androgenic / the more antiandrogenic progestin, the more pronounced the contraception affects oily skin, acne, unwanted hair or hair loss - so if you go to a gynecologist to improve your skin, you will get a fourth-generation progestin contraception. Different types of progestins do not affect the reliability of contraception.

It should be noted that although EE and progestins in the female body behave similarly to their natural counterparts (estrogen and progesterone), they do not behave identically. In addition, hormonal contraceptives provide much higher amounts of these hormones than the female body normally produces. At the same time, EE is in itself much more effective than female natural estrogen. To make matters worse, even progestins vary from generation to generation (especially in their androgenicity) and the way it is administered (orally / patch / body) may change the resulting effect. Can it be even more complicated?

How can hormonal contraception have a physiological effect on sports performance or long-term training adaptations

I may start too broadly to come to a fairly clear conclusion, but I feel the need and necessity to put all this information here.

A secondary effect of hormonal contraception is that the levels of natural estrogen and progesterone fall significantly, because synthetic ones (from hormonal contraception) seem to replace them.

Progesterone and synthetic progestins can bind to several different receptors, but we will focus on only two of them: the progesterone receptor and the androgen receptor, because these are the most relevant for our article in this case.

At the progesterone receptor, progestins behave like natural progesterone - they bind to and send a signal similar to progesterone. Of course, progestins of different generations will be slightly different, but in the end it is not so important now.

There are problems with the androgen receptor. In women, testosterone, which is commonly found in small amounts in the female body, binds to the androgen receptor. However, the progesterone that the female body naturally produces is anti-androgenic, which means that when it binds to this receptor, it prevents the effects of testosterone. Why is testosterone important in women? In this case, e.g. to grow muscle mass.

Along with the fact that progesterone blocks the positive effects of estrogen, this is part of the reason why progesterone generally has negative effects on muscle mass and potentially other aspects of physical performance or training in the second (luteal) phase of the menstrual cycle.

I will not go into other relatively complex details and summarize it as follows: Hormonal contraception, whether combined or gestagen, reduces the amount of total testosterone in the body, which has the potential to negatively affect performance, mood, muscle mass, sex drive and the like .

Will I gain weight when I start taking contraceptives?

I think this is one of the longest-running and at the same time the biggest concerns of women who are about to use hormonal contraception. But when we look at the available studies, they do not systematically support this idea. One study of combined contraception found little effect on increasing total body weight, but this depended on the type of HA used.

What should be noted, however, is that just as every natural menstrual cycle is different for each woman, so is the individual women's response to HA. There were huge differences between women in each study. While some women could gain 7 kg on HA, others could lose 14 kg. But when we look at the result of the study, aka the average, we find that it reports no difference.

However, Lyle McDonald noted one great thing in the book. One study compared women who took HA with those who had a non-hormonal intrauterine device. It works on a completely different principle and the essential information for us is that it does not contain any hormones and does not release them into the female body. Interestingly, both groups showed the same variation in weight change. The one with HA, and the one with no HA. So what is it that women gain on HA? Maybe not quite the contraceptive, huh? The fact that a woman says to herself: "She is gaining weight in hormonal contraception often plays a role, it is clear that I will gain weight!" And what will happen?

And does contraception prevent fat loss? No. As easy as that.

What about muscle gain?

We've bitten it up a bit already. (Combined) hormonal contraceptives with different androgenicity (ie with progestins of different generations) have different effects on the female body, even in the direction of muscle acquisition.

The worst thing in this respect is clearly HA with fourth-generation progestins, which are anti-androgenic. This means that it significantly reduces the amount of testosterone in the body and then blocks even the small amount that is left behind.

I will mention one study that tried to find out what happens to those muscles and hormonal contraception. In it, women were given combined HA, when:

one group had progestin gestodene (third generation, low androgenic effects)

second progestin norgestimate (also third generation with low androgenic effects)

the third group was control, women without HA

Although both progestins are from the same generation, gestodene is half less androgenic than norgestimate.

Protein synthesis in muscles at rest and during aerobic activity was measured. Resting protein synthesis was found to be reduced in both groups compared to the control group of women without hormonal contraception, but decreased significantly more in women with gestodene than in women with norgestimate.

Therefore: a progestin with higher androgenicity had the upper hand in this case. And we will make such a rule out of it. The more androgenic contraception, the less problem with muscle gain / loss. BUT also with a higher probability of acne, oily skin and other negative effects. I would probably like to point out that if you are not an elite athlete and you train just for fun, it is your hobby, you probably should not choose contraception according to how it affects muscle growth. There’s more to life than that.

There are still many subtopics to cover, but your attention is certainly not enough. That's why we've decided to split this article, and use it for your suggestions. In the second part you will learn in particular:

how HA affects aerobic / endurance training

how HA affects anaerobic / strength training

positive and negative HA

any scientifically based recommendations for HA

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Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women | Steroids4U.eu

Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women

Awareness of melatonin has expanded significantly in recent years. However, this is not due to advertising campaigns, but rather still a huge sleep problem that afflicts many people. Melatonium is the nutritional supplement that is associated with better and better sleep. Before we get melatonin, I would recommend starting by clicking on this link, where you will see some of our posts, including a podcast, on sleep, sleep hygiene, better sleep and all these things that bother many people. If you've really done everything to get a better night's sleep, maybe it's time to put an eye on melatonin.

This is the so-called sleep hormone, or in other words, it is a neurohormone secreted by the pineal gland in the brain that is responsible for regulating sleep. If we talk about its supplementation, it works like a classic, natural melatonin in the body, so supplementation will support sleep and sleep itself.

However, it is not only a sleep wizard, it also has neuroprotective effects and it is also a solid antioxidant. According to some data, it may even have an anti-cancer effect. It can affect the rhythms of reproductive hormones by controlling GnRH, which ultimately regulates estrogen and testosterone levels. It also affects body temperature, blood pressure, cardiovascular regulation, the immune system and also acts as a scavenger of free radicals.

Melatonin works basically the same for both sexes, but there are three specific situations for women, according to Lyle McDonadl, where melatonin has additional benefits for women.

PMS / PMDD

PMS is a well-known term. PMDD (premenstrual dysphoric disorder) is something like PMS on steroids. A more serious "form of PMS", which is associated with extreme irritability, depression, anxiety.

In addition to all the negatives, which, if you know a woman, you probably have a disorder of sleep patterns in PMS / PMDD. In addition, women with PMDD perceive light even more, so their natural melatonin curves may be adversely affected. To make matters worse, women with PMDD show a reduced response to melatonin release, which affects their normal circadian rhythm. After all, they may feel as if they haven't even slept in the morning. And a little worse. Lyle McDonald says that while there is no direct research addressing the effect of melatonin supplementation on sleep and PMS negatives, he argues that supplementation will definitely not hurt, quite the contrary. If we combine this with all the data on the impact of PMS / PMDD on women, we can safely sign that you will not pay anything to try. That is, in addition to money for melatonin in tablets.

PCOS

If you have no idea what PCOS is, we have a great article for you. In women with PCOS, sleep is impaired, but according to the data, these may not be explicitly related to melatonin-related factors. Just for fun, higher melatonin levels are associated with higher testosterone levels - there is a correlation between increased melatonimus and increased TST, but not causality.

There are data to suggest that melatonin supplementation in women with PCOS may be beneficial. Three years ago, they studied women with PCOS who supplemented with 2 mg of melatonin daily for half a year. In 95% of women, the menstrual cycle improved. However, for the sake of objectivity, it should be added that it was a small sample and no placebo group was used. In last year's study, women with PCOS supplemented with 5 mg of melatonin twice a day, and women had a decrease in hisutism (excessive facial hair), total TST, c-reactive protein (inflammatory parameter), and increased natural oxidants in the body. Finally, we mention the analysis of fifteen human and seven animal studies. Melatonin supplementation in women with PCOS has been shown to improve egg (and embryo pregnancy) quality, reduce obesity, inflammation, and help reduce insulin resistance.

MENOPAUSE

If men are also educated by this article, then menopause is a period in a woman's life in which the reproductive organs essentially cease to function. This happens during the time when women approach menopause and go through this process. During this period, ovulation occurs less frequently until it stops completely, when estrogen and progesterone are not produced during the menstrual cycle. This may include a decrease in estrogen levels, an increase in body fat and weight, or an increased risk of heart disease and a loss of bone mass.

Well, it's no secret that menopausal women often have poor sleep. These can be problems with falling asleep, waking up at night, or hot flashes, and even, according to Lyle McDonald, it is thought that due to the role of melatonin in controlling reproductive hormones, changes in melatonin levels may play a direct role in menopause. We also have research here that melatonin supplementation in menopausal women can help improve sleep.

As we indicated at the beginning of this section, menopause is not just about sleep. Studies show that supplementation (3 mg melatonin for three months) can reduce the climacteric problems (hot flushes, more sweating, irritation, sometimes dizziness, etc.) that occur during menopause. Another study with the same dose, but for up to 6 months, showed a reduction in depression, an improvement in mood, an increase in thyroid hormones (thyroid and gonadal functions decrease during aging) and an improvement in GnRH (gonadotropin-releasing hormone - gonadotropins affect eggs ).

Melatonin dosing

The minimum effective dose is 3 mcg to 1 mg. However, some people need more and the typical maximum dose is 5 mg. However, you need to start gradually, it is possible that you need much less. The important fact is that more grams of melatonin does not mean better sleep. Take it 30-60 minutes before you go to bed.

Are you interested in the benefits of melatonin, but you have basically no problems with sleep? Wondering if it can disrupt your natural melatonin levels and unnecessarily jeopardize your own production over time? There is no study to confirm this. Supplementation does not affect its natural production in the body.

Melatonin seems to carry very nice data, especially for women, and when we discover other interesting studies addressing a specific issue related to melatonin, we will shed light on them in our Premium section. If you have trouble sleeping and have really, really read the first paragraph of this article, it is worth a try. We would recommend a combination with zinc and magnesium, which also have a positive effect on sleep.

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