Melatonin And Weight Loss - Does Melatonin Plays a Role in Weight Loss?

Exploring the role of melatonin and weight loss, melatonin supplements, commonly used for sleep issues, may also aid in weight management.

While melatonin is known to regulate your sleep cycle, its potential in aiding weight loss is an area of growing interest. This article delves into the benefits and risks of using melatonin for weight loss and overall health.

What is melatonin?

Melatonin is a hormone that aids in the regulation of your sleep-wake cycle. Your body naturally produces Melatonin, and levels of the hormone rise in the evening to help you feel sleepy.

The role of Melatonin is to regulate our circadian rhythm. It helps to keep our sleep-wake cycle on track and coordinates our body's activities with the natural light-dark cycle. Melatonin is released by the pineal gland when it gets dark outside, making us feel tired. As the sun rises, melatonin levels drop, which signals the body to wake up.

Exposure to light can reduce melatonin production, which is why people often take melatonin supplements in the evening to help them sleep. According to NCBI, melatonin supplements are also sometimes used to treat jet lag.

Does melatonin help you lose weight?

Melatonin's Role in Weight Management: Recent studies suggest that melatonin, commonly known for regulating sleep, may also aid in weight loss. This is particularly evident in postmenopausal women, a group often struggling with weight management due to hormonal imbalances.

Impact on Postmenopausal Women:

• Study Findings: Research published in PubMed indicates that melatonin supplementation led to weight reduction in postmenopausal women. [1]
• Why It Matters: These findings are significant given the hormonal changes during menopause, which typically complicate weight loss and muscle maintenance.

Alternative to Hormone Therapy:

• MDPI Study: Another study from MDPI shows that melatonin can positively affect body weight, especially when hormone therapy is not well-tolerated. [2]
• Key Takeaway: Melatonin could be a viable alternative or supplement to traditional hormone therapies for weight management in postmenopausal women.

Appetite Control:

• PMC Research: A study in the PMC database suggests that melatonin reduces food intake by influencing appetite-inhibiting molecules [3]
• Significance: This points to a potential mechanism through which melatonin assists in weight loss, by helping control appetite.

How does melatonin help with fat loss and muscle gain?

Melatonin, commonly known for its sleep-regulating properties, has emerged as a potential ally in achieving better body composition, specifically in fat loss and muscle gain. This section explores the multifaceted role of melatonin in these processes, backed by scientific research.

• Reduces Body Fat & Increases Lean Mass: Melatonin supplementation can assist in reducing body fat and increasing lean muscle mass. This is a significant finding for those looking to improve their physical fitness and body composition.
• Promotes Lipolysis: Melatonin plays a role in reducing intramuscular fat deposition. It achieves this by promoting lipolysis, the process of breaking down fats, which is crucial for fat loss and enhancing muscle definition.
• Influence on Fat Metabolism: Melatonin's role in the body extends beyond its well-known sleep-regulating effects. Its direct impact on fat metabolism and body composition suggests a more complex interaction with our body's systems. This makes melatonin a compound of interest for those focusing on fat loss and muscle gain.

Additional benefits of melatonin

In addition to promoting weight loss, Melatonin has several other health benefits.

Melatonin work as an antioxidant

Melatonin is a natural substance in our bodies that acts as a powerful antioxidant. What this means is that it helps protect our cells from damage. It does this by neutralizing harmful molecules called reactive oxygen and nitrogen species. Think of these molecules like little troublemakers that can harm our cells, and melatonin helps keep them in check.

Additionally, melatonin helps our body's own defense system by boosting good enzymes that fight damage and reducing the bad ones that cause harm. Another cool thing melatonin does is grab onto certain metals in our body that can lead to harmful reactions, thus preventing further cell damage. [4][5]

Melatonin has anti-aging properties

Melatonin, a hormone our body naturally makes, is not just for helping us sleep – it also has impressive anti-aging powers. As we age, our cells can get damaged by oxidative stress, which is kind of like rust on a car. Melatonin steps in like a protective polish, reducing this damage and helping our cells stay healthier for longer. It's like a shield against the wear and tear of aging at the cellular level.

What's more, melatonin can be taken as a supplement, and it's pretty safe to use. This is great news because it offers a simple way to help slow down some of the effects of aging. Plus, melatonin might even be helpful in fighting age-related diseases, like heart problems and brain disorders, by keeping inflammation in check and ensuring our immune system and mitochondria (the powerhouses of our cells) work properly. [6]

Melatonin can regulate immunity

Melatonin, a natural substance our body makes, plays a key role in managing our immune system. Think of it as a versatile helper that adjusts its role depending on what our body needs. Sometimes, it acts like a booster, ramping up our immune system to fight off infections.

Other times, it works as a peacekeeper, calming down inflammation and preventing our immune system from overreacting. Melatonin is also like a coach for our immune cells, especially T-cells, guiding them on when to multiply and when to transform into more specialized cells to defend our body. [7][8][9]

Melatonin has anti-cancer properties

Melatonin, a hormone our bodies naturally produce, is gaining attention not just for its role in sleep but also for its potential in fighting cancer. Research shows that melatonin can slow down the growth of cancer cells and even cause some of them to die. This is a big deal because it means melatonin could help stop cancer from spreading.

What's more, when used alongside traditional cancer treatments like chemotherapy and radiation, melatonin might boost their effectiveness and, at the same time, lessen their harsh side effects. This could make cancer treatment more bearable for patients. [10][11][12]

Melatonin may be linked to the production of healthier body fat

Melatonin, a hormone our body naturally produces, might play a surprising role in the type of fat our bodies produce. Usually, when we think of body fat, we imagine the white fat, which stores excess calories and contributes to weight gain. However, there's another type of fat called brown fat, which actually helps us burn calories and generate heat.

Recent studies suggest that melatonin might encourage our bodies to produce more of this brown fat. This is great news because brown fat is considered healthier and helps in managing body weight.

How to boost melatonin naturally?

You can do several things to boost your body's natural production of Melatonin.

• Exposure to bright light during the day can help regulate your body's natural Melatonin production.
• Exposure to ultraviolet (UV) light for short periods can also help increase melatonin production.
• Eating a diet rich in tryptophan-containing foods like bananas, eggs, and nuts can help your body to produce more Melatonin.
• Avoiding caffeine and alcohol can also help to increase melatonin levels.
• Getting regular exercise can also help to increase melatonin production.

There are also some things you can do to improve the quality of your sleep, which can be found in the article "Is 6 Hours Of Sleep Enough For You?" Consider trying one of these methods to improve your sleep quality and increase your melatonin production naturally.

Additionally, several supplements are available that can help boost your body's production of Melatonin. [13][14][15]

When to take melatonin supplements?

If you are looking to improve your sleep quality, taking melatonin supplements before bed can be helpful. The best time to take Melatonin will vary from person to person, but taking it 30-60 minutes before you go to bed is generally recommended.

To lose body fat, it is better to consult a healthcare professional to determine the best time to take melatonin supplements. [16]

Melatonin treatment should be done under the supervision of a healthcare professional.

What is the recommended melatonin dosage?

The recommended melatonin dosage will vary depending on your goals. According to Sleep Foundation, effective melatonin dosage for an adult can range from 1 to 5 milligrams. [17]

Age, weight, health conditions, and sleep habits can affect your ideal melatonin dosage. Before starting any supplemental melatonin, it is always best to speak with a healthcare professional. [18]

Possible side effects of melatonin

Melatonin supplements are generally considered safe, but there are some potential side effects to be aware of.

The most common side effect of Melatonin is daytime drowsiness. Other potential side effects include:

• Headache
• Nausea
• Dizziness
• Irritability
• Anxiety

Melatonin may also interact with certain medications, such as blood thinners, blood pressure, and diabetes medications. It is always best to consult a healthcare professional before taking melatonin supplements if you are taking any medications. [19]

Conclusion

Melatonin is a potent compound with a wide range of potential health benefits. So, yes Melatonin has the ability to help with weight loss.

This blog explains how melatonin functions in the body to induce weight loss, how to take melatonin supplements based on your goals, and what dosage is ideal. It also discussed Melatonin's potential side effects and when it's best to consult with a healthcare professional.

If you're considering taking melatonin supplements to help you lose weight or get a good night's sleep, do your research and consult a doctor to ensure it's the right choice for you.

FAQ

References

1. pubmed; The effect of melatonin supplementation on the quality of sleep and weight status in postmenopausal women
2. MDPI; Melatonin and Female Hormone Secretion in Postmenopausal Overweight Women
3. pubmed; Melatonin and Peripheral Circuitries
4. pubmed; Antioxidant properties of melatonin--an emerging mystery
5. pubmed; Melatonin as an antioxidant
6. pubmed; Melatonin as an Anti-Aging Therapy for Age-Related Cardiovascular and Neurodegenerative Diseases
7. MDPI: Melatonin
8. sciencedirect; Effect of melatonin on T/B cell activation and immune regulation in pinealectomy mice
9. onlinelibrary; The role of melatonin in the cells of the innate immunity: a review
10. pubmed; Melatonin for the prevention and treatment of cancer
11. pubmed; Melatonin in Cancer Treatment
12. journals; Anticancer properties of melatonin
13. medicalnewstoday; What to know about natural melatonin
14. BMC: Exercise-induced oxidative stress and melatonin supplementation
15. risescience; A Sleep MD Explains How Long Before Bed to Take Melatonin
16. sleepfoundation; Melatonin Dosage
17. wedmd; Melatonin Overdose
18. NHS: Side effects of melatonin