Melatonin is a hormone that naturally occurs in your body. You may also consume supplements for the production of this hormone. Insufficient sleep can impact overall fitness.
The research has found that melatonin is not just good for sleep health but also hfor as a positive impact on the body. The study suggests that melatonin helps in weight loss, growth in metabolism rate, and protects the muscle tissues.
You must know that good sleep can help with both body fat reduction and enhanced muscles. To know about this more, you must know how melatonin functions in your body.
The function of Melatonin
Melatonin is secreted by the pineal gland present in the brain. It helps in regulating the circadian rhythm. This rhythm works properly when we have a regular sleep cycle. During sunset the melatonin level generally rises and prepares the body for sleep and decreases during the sunrise, helping the body to awake and stay active.
However, melatonin is the most important hormone in maintaining the circadian rhythm. Having an improper sleep pattern brings this hormone to action.
The body composition, nutrition, flexibility, and energy level are also affected due to insufficient sleep.
Beyond the function of Melatonin, it also has various physiological effects like antioxidants, anti-inflammatory and immune-modulating properties.
Melatonin and Weight Loss
Melatonin helps in weight loss by increasing metabolism, which provides the ability to lose weight. Many researchers have found that melatonin supplements can help in fat-burning
Melatonin receptors present in the hypothalamus of the brain help in controlling hunger. Melatonin reacts with the brain receptors and helps in reducing food intake. Thus promotes weight loss. A study has shown that at least 60% of patients who have been treated with melatonin reported a decrease in weight loss.
Melatonin enhances Fat Browning. It helps in promoting the browning of the white adipose tissues. This brown adipose tissue helps in fat burning and releases heat. Increasing the amount of fat-burning melatonin supports weight loss.
Melatonin can reduce body fat along with increasing lean muscle mass. To prove this a study has been done to understand the melatonin effect on body weight, lipid profile, and glucose levels in postmenopausal women.
Menopause in a woman’s life can lead to the growth of body fat and muscles. To examine the impact of melatonin on postmenopausal women, 81 of them were given melatonin of 1 mg to 3 mg or placebo every night for one year
The study shows that melatonin has affected leptin and adiponectin along with insulin levels. Together, these hormones help in the regulation of the body’s metabolic process. Which includes the burning of fat and regulation of glucose levels.
The participants treated with melatonin reported a decrease of 7% in fat loss as compared to placebo growth. They also had an increase of 2.9 % in lean mass than the placebo participants.
Researchers found an increase of 21% in adiponectin levels in the melatonin group than the placebo group.
*Researchers have found that melatonin is very effective in fat-burning or fat oxidation. Supplementing melatonin for 12 months to your body can help in body fat reduction, increase lean mass, and increase adiponectin levels in the body. The adiponectin helps in improving fat burning.
Melatonin and Lean Body Mass:
Melatonin helps in increasing the lean mass of postmenopausal women. This hormone also provides muscle damage protection.
Melatonin might decrease exercise, increase oxidative stress, and give a suitable environment for muscle growth and development. The antioxidant properties help in reducing oxidative stress.
A small trial on a group of athletes was done. They were supplemented with melatonin. The researchers concluded that melatonin was extremely beneficial for athletes. It helps in preventing exercise, increases oxidative stress, and offers protection of muscle tissues against oxidative damage.
How does Melatonin help in improving your health?
Melatonin is not only used for weight loss. It is also a powerful antioxidant that improves the immune system. This property of melatonin helps in protecting your body from free radicals and cell damage.
Other than sleep cycle balancing and weight loss it is also helpful for brain health, prevents cancer, decreases inflammation, improves heart health, and reduces migraine headaches.
Melatonin can help in the regulation of insulin and act as an anti-inflammatory substance. This can be beneficial for patients suffering from diabetes and high cholesterol.
How to add Melatonin to a Weight Loss Plan?
If you want to use Melatonin for your weight loss and management, then you must follow the guidelines given below.
- Consult with a health expert
Before starting any kind of new supplement, you must consult a professional healthcare expert. They can guide you depending on individual needs, medical history, and other details.
- Choose a high-quality Supplement
You must always go for a brand that ensures quality and conducts third-party testing to ensure purity and potency.
- Always Start with a low dose
Beginning with a low dose of melatonin is advisable. You can start with 0.5 to 5 mg and gradually increase as per your needs. The best time for taking melatonin is 30 to 60 minutes before bedtime.
- Focus on Sleep Schedule
Melatonin has the best effect when combined with proper sleep habits. You must maintain a consistent sleep cycle. Create a relaxing bedtime routine and a dark, cool, and write sleep environment for good sleep.
- Follow a Healthy Lifestyle
Of Course, Melatonin isn’t a magic sword for weight loss. It provides optimal results when combined with a healthy diet, regular physical activity, and stress management techniques.
Be Patient and Consistent: It may take several weeks or months to experience the full benefits of melatonin on weight management. Consistency is key, so adhere to your chosen regimen and track your progress over time
- Have patience and maintain consistency
For a complete result, you may need a few weeks or months of melatonin supplements. Consistency is the key to success. You can track your progress over time.
Side Effects and Precautions:
Melatonin might be safe for short-term use, but you must be aware of potential side effects and precautions.
Although melatonin is believed to reduce weight, it doesn’t mean you should take it as a supplement. Your body might be producing sufficient melatonin, so always consult a doctor before consuming any supplement.
- Melatonin can cause drowsiness, so it’s advisable to be taken during bedtime. After consuming melatonin, avoid certain activities like driving or operating machines.
- According to the report, some people might experience symptoms like dizziness, headache, nausea, and vivid dreams after taking melatonin. These are some minute symptoms of using melatonin.
- Melatonin can react with some medications like blood thinners, antidepressants, and immunosuppressants. You must consult a doctor before consuming it
- Avoid taking melatonin during breastfeeding or pregnancy.
Conclusion
Melatonin is mostly known for regulating the sleep cycle. Nowadays it has emerged as a potential aid in weight management. By increasing appetite regularly, metabolism, fat browning, and circadian rhythm, Melatonin can help greatly in the weight loss process.
Melatonin proves to help in weight loss. It must be taken with a healthy diet, regular exercise, and a proper sleep schedule for best results. You must consult a doctor before using melatonin for weight loss.