Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| Melatonin | Tart Cherry Extract | |
|---|---|---|
| Category | Supplements | Training Compounds |
| Standard Dose | 0.3-1mg for sleep onset (physiological); 3-5mg for jet lag; 10-20mg for oncological adjunct (under supervision) | 480-960mg tart cherry extract daily or 8-12 oz tart cherry juice concentrate |
| Timing | 30-60 minutes before desired sleep onset. For circadian phase advance: 4-6 hours before desired bedtime. Sublingual for faster onset. Dim lights 1-2 hours before taking. | Split AM/PM. Begin 4-5 days before anticipated intense training or competition for maximal protective effect. Continue 2-3 days after. |
| Cycle Duration | Short-term for jet lag (3-5 days); ongoing at low dose for circadian support if needed; extended for oncological use under supervision | Event-based (4-7 day windows around intense training) or ongoing at lower dose |
| Evidence Level | strong_human | moderate_human |
Melatonin (N-acetyl-5-methoxytryptamine) is synthesized from serotonin in the pineal gland, regulated by the suprachiasmatic nucleus (SCN) via the retinohypothalamic tract. It binds MT1 and MT2 G-protein coupled receptors: MT1 activation suppresses neuronal firing in the SCN (sleep onset), while MT2 modulates circadian phase shifting. Beyond sleep, melatonin is a potent antioxidant that scavenges hydroxyl radicals, peroxynitrite, and singlet oxygen, and upregulates antioxidant enzymes (GPx, SOD, catalase) via Nrf2. It has anti-inflammatory properties (NF-kB suppression), immunomodulatory effects, oncostatic activity (anti-proliferative in several cancer types), and mitochondrial protective functions.
0.3-1mg for sleep onset (physiological); 3-5mg for jet lag; 10-20mg for oncological adjunct (under supervision)
30-60 minutes before desired sleep onset. For circadian phase advance: 4-6 hours before desired bedtime. Sublingual for faster onset. Dim lights 1-2 hours before taking.
Short-term for jet lag (3-5 days); ongoing at low dose for circadian support if needed; extended for oncological use under supervision
Tart cherry (Prunus cerasus) is rich in anthocyanins (cyanidin-3-glucoside, cyanidin-3-rutinoside) and proanthocyanidins that inhibit COX-1 and COX-2 enzymes (comparable to ibuprofen in in vitro studies), suppress NF-kB-mediated inflammatory signaling, and scavenge reactive oxygen and nitrogen species. Tart cherry also contains natural melatonin (13.5 ng/g) and tryptophan, supporting sleep quality. The anti-inflammatory and antioxidant effects reduce exercise-induced muscle damage (EIMD) markers (CRP, IL-6, creatine kinase) and accelerate recovery of muscle function post-exercise.
480-960mg tart cherry extract daily or 8-12 oz tart cherry juice concentrate
Split AM/PM. Begin 4-5 days before anticipated intense training or competition for maximal protective effect. Continue 2-3 days after.
Event-based (4-7 day windows around intense training) or ongoing at lower dose
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