Recent Melatonin Studies Fuel Anxiety

“Long-Term Use May Increase Risk of Heart Failure”

While melatonin supplements are often viewed as a natural and safe sleep aid, the latest research indicates that chronic use (defined as a year or longer) may have serious cardiovascular implications. Plus in the United States, melatonin is an unregulated dietary supplement and may contain significantly more active ingredients than labeled, as well as hidden additives that could impact health. Most of Europe and the U.K. now classify melatonin as a medical product.

However, lab studies have shown natural melatonin release and proper supplementation can increase metabolism and improve weight control. That’s because melatonin fights fat in two ways. First, it has the ability to turn fat into energy rather than storing it through the process of browning white adipose tissue into beige fat that burns calories to generate heat (thermogenesis). Unlike white fat that stores excess energy, brown fat is metabolically active.

Melatonin trials on rodents and cell cultures reveal that melatonin directly influences fat storage patterns. Supplementation has been shown to reduce visceral fat deposits by up to 60% in some models. It prevents adipose hypertrophy that enlarges fat cells, which results in smaller storage areas and markedly reduces hepatic (liver) accumulation and onset of fatty liver disease. In human studies, melatonin suppressed visceral fat, especially for those on high-fat diets.

Results of American Heart Association’s observational study...

The research presented by the American Heart Association at Scientific Sessions 2025 in New Orleans suggests that people who used melatonin supplementation for a year or more were linked to a higher risk of heart problems. The new study found that lengthy use to treat chronic insomnia was linked to a 90% increase in heart failure, 3 ½ times greater likelihood of hospitalization for heart failure, and double the risk of mortality from any cause. That said, this study has not been peer-reviewed, so the findings should be viewed as early evidence and not final answers. Nonetheless, most of Europe and the United Kingdom have classed melatonin as a medicine (not an over-the-counter health supplement), which requires a prescription.

MELATONIN IMBALANCE DUE TO POOR DIETARY INTAKE

Your dietary habits play a significant role in your body's ability to produce and utilize melatonin, the hormone responsible for regulating sleep. A diet heavily reliant on ultra-processed foods, added sugars, and unhealthy fats often lacks the essential nutrients required for proper melatonin synthesis. As a result, poor nutrition can easily throw off your natural circadian rhythm and lead to a noticeable drop in sleep quality. In fact, reduced melatonin production is frequently the root cause of many common sleep disorders.

Certain foods and beverages are particularly notorious for interfering with your rest. If you are struggling to get a good night's sleep, consider limiting high-sugar snacks, citrus fruits, and caffeinated drinks like coffee and energy drinks. Alcohol is another major culprit. While a nightcap might make you feel drowsy and help you fall asleep initially, it has a deceptive effect on the body. Processing alcohol significantly disrupts your sleep cycle, making you much more likely to wake up throughout the night and feel groggy the next morning.

Fortunately, you can actively combat these disruptions and restore your sleep cycle. By incorporating melatonin-rich foods into your diet or utilizing targeted melatonin supplements, you can effectively improve both the quality and duration of your rest. As an added benefit, balancing your melatonin levels can help increase your body's glutathione levels and alleviate various health conditions triggered by systemic cell inflammation. However, remember to drink plenty of water (or sugar-free options) as dehydration can contribute to sleep disturbances.

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Although the observational study presented by the American Heart Association did not determine the medical cause, experts have called for more research. But, those using melatonin for extended periods should discuss their specific risks with a healthcare provider. After all, there are alternative strategies like protein-forward menu planning that can help restore your sleep-wake cycle without fueling anxiety (cortisol hormone). If you’re struggling to sleep, contact Metabolic Research Center Cheyenne 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.