Melatonin for Weight Loss Results – Research Review

Can you use melatonin supplements for weight loss? Some research suggests that melatonin could support weight loss goals, but it should not be seen as a first-line intervention for burning excess body fat.

Melatonin supplements mimic the effects of the natural melatonin hormone produced by the brain’s pineal gland. This hormone is in charge of controlling your body’s cycle of falling asleep and waking up according to the day and night.

The main use for melatonin pills is to facilitate sleep, especially when the person has some type of sleep disorder or disruption. But this supplement is also used for a number of additional health benefits, and it is increasingly being linked to weight loss.

Research shows a clear link between sleep deprivation and weight gain. Many health professionals recommend getting at least 8 hours of sleep at night if you want to lose weight. Melatonin may promote weight loss results when used in conjunction with a healthy diet and exercise.

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Melatonin Effects on the Body

Melatonin is partly responsible for setting the body’s circadian rhythm. This refers to the regulation of the physiological processes that align with the sleep-wake cycle.

The process starts with the eye sending information to the brain about the level of light in the person’s environment. The suprachiasmatic nucleus in the brain then communicates with other parts of the brain, encouraging hormone release and other actions that control alertness and arousal.

When melatonin levels are high during the dark hours of the night, it sends a signal throughout the body that it is time for sleep processes to take over.

In addition to readying the body for sleep, this hormone seems to play a role in sleep quality or depth, as well as increasing REM dream states.

Many important bodily functions occur at night while we are sleeping, helping to maintain health, reset neurotransmitter levels and detoxifying the body.

If these functions are disrupted, the body can be put into an increased state of stress, which may have wide-ranging negative effects, from increased water retention, weight gain and muscle protein breakdown.

Conversely, getting a good night’s sleep can support weight loss goals and prevent excess levels of hormones like cortisol, which can interfere with fat loss.

What role does melatonin play in weight loss? If you take a melatonin supplement, can it help you lose weight or improve results from following a healthy diet and exercise program?

Studies on Melatonin for Weight Loss

Some studies support the idea of using Melatonin sleep aids for weight loss. However, these studies do not cover the entire population so more research is needed before firm conclusions can be drawn.

One clinical study found that Melatonin supplements lead to reduced body weight in postmenopausal women. The researchers were not confident about the actions of Melatonin that lead to the results. [1]

An animal study discovered that Melatonin cut down on obesity in diabetic fatty rats without changes in diet and exercise. The study found evidence of brown fat in white adipose tissue, which is a pattern connected with reduced obesity. [2]

Further, a clinical study found a slight reduction of the waist circumference in people with metabolic syndrome who took Melatonin. This health condition is associated with too much fat in the belly area in addition to high blood pressure, blood sugar and cholesterol levels. [3]

In addition to Melatonin’s direct effects on fat and weight, it might also work indirectly by helping people get more sleep. An increase in sleep can help control weight, as too little or two much sleep is connected to weight gain.

However, it is important to note the limitations of these results. There is no evidence that using melatonin on its own – without adopting a healthy diet or lifestyle changes – will result in sustained weight loss.

Melatonin for Weight Loss Reviews

There are very few reviews of melatonin for weight loss shared by users online. The reviews posted on the internet overwhelmingly talk about the most common use of Melatonin, which is for sleep.

Customer reviews of Melatonin on Amazon.com are mostly positive, although a portion of the reviews include negative comments.

Reviews mentioned that the Melatonin supplement helped customers fall asleep and stay asleep. Some mentioned that these supplements do not give the daytime drowsiness various sleep pills can cause.

The negative comments tended to say the pills were not effective for the users.

Melatonin for Weight Loss Dosage

There is no well-established dosage of melatonin for fat loss and the Natural Medicines Database has not rated its efficacy as a weight loss aid.

The dosage of Melatonin as a sleep aid ranged from between 2 – 12mg at bedtime, taken for as long as a month. According to one study by MIT, this supplement is more effective when taken at a smaller dose of 0.3mg. [4]

When taking this supplement for metabolic syndrome, which would be similar to its use for weight loss, the typical dosage is 5mg a night for up to two months.

Safety of Melatonin for Diet

When using Melatonin for weight loss or fat reduction, this supplement is considered to be well-tolerated with a low incidence of side effects.

Some users experience minor side effects, such as headaches and drowsiness when awake. Some people have also reported more serious side effects such as anxiety, mild tremors and cramps in the abdominal area.

Melatonin is not recommended for pregnant and lactating women, or for long-term use in children. In addition, it might interact with a variety of drugs, supplements and herbs. Consumers should check with a doctor or pharmacist before combining it with another substance.

Dietary supplements like melatonin should not be considered a first-line intervention for losing weight. Before taking supplements for weight loss, it is important to consider lifestyle changes that include a healthy diet and exercise. A better lifestyle encourages long-term weight management and improved overall health.

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