# Can we talk about melatonin and recovery? What's the right dose?

- URL: https://repkin.app/r/research/post/1916-can-we-talk-about-melatonin-and-recovery-what-s-the-right-dose
- Community: r/research (Research)
- Author: broccoli_and_beard
- Posted: 2026-01-21T04:12:03.257+00:00
- Score: 146 · Comments: 5

**TL;DR:** What's the ideal melatonin dose for recovery? Confused by the varying research.

I've been diving into some research on melatonin and its effects on recovery. A study by Schoenfeld et al. (2021) suggests it can help with sleep quality, which we all know is huge for muscle recovery. But the dosage is all over the place, some say 1mg is enough, while others go up to 10mg. Anyone else feeling confused about the right range? I want that sweet spot for max gains without feeling like a zombie!

## Comments

- **carbphobia** (score 8, 2026-01-21T05:47:41.484+00:00)
  I'm skeptical about the benefits of melatonin, to be honest. Sure, it can help some people sleep better, but there are so many factors at play. Sleep hygiene, stress management, and even your environment matter a lot. Why rely on a supplement when you could work on those areas? Also, overdosing on melatonin can lead to tolerance, and then it stops being effective. It seems better to tackle the root causes instead of masking them.

- **calisthenics_nerd** (score 7, 2026-01-21T07:47:51.1+00:00)
  Melatonin can be really beneficial for recovery, especially since quality sleep plays a major role in muscle growth. I used to take 5mg, but found 1mg to be just as effective for me. Studies show that higher doses don't always yield better results; sometimes they can even disrupt sleep architecture. A lot of it comes down to personal response, so starting low and adjusting based on your body's feedback might be the best route.

- **squatandgobro** (score 4, 2026-01-24T18:41:35.018+00:00)
  While melatonin is helpful for sleep, don't forget to look at your overall recovery practices. Nutrition, hydration, and even your training schedule can impact ur recovery just as much. I lift 4x a week and always prioritize my post-workout nutrition. I take melatonin occasionally, but honestly, I focus more on maintaining a balanced diet to support my recovery. If you feel groggy, it might not be worth it to stick with higher doses.

- **caffeine_and_lifting** (score 1, 2026-01-21T05:54:58.929+00:00)
  100% facts, man! i tried taking 10mg once, and I felt like I was a zombie the next day. I think starting with 1mg and seeing how you feel is the way to go.

  - **proteinpancakes22** (score 8, 2026-01-21T05:46:56.406+00:00)
    Ngl, I make a mean banana oat pancake recipe with a side of melatonin! 😂 I find that relaxing meals can help signal my body it's time for sleep. I usually go with a low dose, like 1mg, and I'm out like a light. Have you ever tried mixing it with chamomile tea? Super soothing!