New Melatonin Study Shows Risk of Heart Failure

Melatonin is a hormone produced naturally by the pineal gland, and it plays a key role in regulating your body's sleep-wake cycle. Levels of this hormone rise when it gets dark and fall when daylight returns. Because of its role in sleep, synthetic versions of melatonin are widely used to treat insomnia and jet lag, and supplements are readily available over-the-counter in the U.S. That means the strength and purity of melatonin can vary significantly from one brand to another.

A recent observational study presented by the American Heart Association raised some important questions about the long-term use of melatonin. Adults using supplements to treat chronic insomnia for 12 months or were roughly 90% more likely to be diagnosed with heart failure over a 5-year period. Plus participants taking melatonin were nearly 3.5 times more likely to be hospitalized for heart failure and twice as likely to die from any cause.

Protein-first menu plans can also improve sleep quality in overweight and obese adults, particularly when paired with of energy-restricted, nutrient-dense diet. Consuming protein before bed, particularly after resistance training, can help with muscle recovery during the nightly fasting period, while simultaneously supporting hormonal regulation. An intake of protein alongside small amounts of complex carbohydrates helps tryptophan assess your brain barrier as needed.

Expert recommendations for long-term melatonin use...

Based on the results of AHA’s observational study, medical professionals suggest that melatonin supplementation by taking pills at bedtime is for short-term use only. Melatonin is not a sedative and is only intended for short-term use (e.g., jet lag or temporary sleep disruptions like shift work) rather than an over-the-counter drug for routine daily consumption. For those who have used the supplement for over a year, you’re advised to discuss your heart health and sleep strategy with a professional provider. However, you can focus on your sleep hygiene by prioritizing behavioral changes, such as limiting blue screen time before bed, maintaining a cool-dark bedroom, and avoid high-calorie food cravings for late-night meals or midnight snacks. Since natural levels of melatonin decreases with age, supplements may be more helpful for adults over 55.

PROTEIN FORWARD FOODS TO RESTORE LIGHT-DARK CYCLES

For starters, let’s look at specific melatonin disruptors to avoid and discuss recommendations for a better quality of sleep. Melatonin naturally suppresses insulin release at night to prevent blood sugar from dropping too low while your body is fasting at night during rest and recovery. Unfortunately, giving-in to food cravings (regardless of the cause) creates metabolic conflict as your body needs insulin to process that midnight snack.

High-sugar, high-carb, or high-fat comfort foods rapidly spike blood sugar levels followed closely by crashes that can then trigger release of stress hormone that wakes you up in the middle of the night and makes it difficult to go back to sleep. Both fatty and spicy foods are common triggers for indigestion or acid reflux, which also makes if difficult to reach restorative stages of sleep where melatonin supplements are most active. So, it is important to try and finish your last meal or snack at least three hours before bedtime to ensure digestion is complete.

If you must eat late-at-night, opt for small portions of protein-forward foods that naturally contain melatonin or its precursor tryptophan. Top melatonin-friendly protein sources include pistachios, fatty fish like salmon or tuna, eggs, and non-starchy whole foods that are rich in natural melatonin and/or the amino acid tryptophan that is converted into serotonin before being synthesized into melatonin hormone. Among the best sleep-promoting options are eating tart cherries or drinking tart (unsweetened) cherry juice.

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A recent study presented by the American Heart Association indicates negative health effects, including increased risk of heart failure, hospitalization, and death for participants with long-term use (12 months or more) of melatonin supplements to treat chronic insomnia. But, melatonin is not a sedative; it is an important sleep-wake cycle regulator used to manage acute lack of sleepiness related to shift work or jet lag. If you’re struggling to sleep, contact Metabolic Research Center Branson today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.