Friend or Bystander? Melatonin Has Its Role

Melatonin orchestrates circadian rhythms as a crucial metabolic regulator. The hormone of darkness modulates glucose homeostasis, lipid metabolism, and energy expenditure. In both animal and human studies, the sleep-wake hormone improves insulin sensitivity and reduces visceral fat. By promoting the “browning” of white adipose tissue, it turns into a beige fat that burns calories to help combat obesity and a cluster of conditions occurring together called metabolic syndrome.

By regulating glucose transporters, melatonin lowers total cholesterol and triglycerides but increases your body’s insulin sensitivity to unlock cells by signaling them to use the monosaccharides as fuel rather than converting them into lipids (hydrophobic compounds) for long-term storage as fat This relationship allows glucose (simple sugar) metabolism to provide the building blocks that can be converted into fatty acids and cholesterol.

Rather than acting as a bystander, melatonin reacts a friend and is very effective at targeting more dangerous visceral fat regardless of changes in total body weight. Rodents given supplements during animal studies have consistently demonstrated reductions in weight when given melatonin supplements without changes to their daily food intake. While the numbers in human studies for overall reduction in weight gain are more modest, melatonin supplementation in adults still stands out as a complementary tool that supports healthy lifestyle choices.

How melatonin mechanisms influence body weight...

If you’ve started to take note of unintended weight gain, especially an increase in abdominal deposits of belly fat, both sleep and melatonin are important tools for sustainable weight loss and ongoing weigh control. Studies support the fact that high-quality sleep allows your body to work correctly in response to darkness. However, melatonin does not induce sleep directly but induces a state of quiet wakefulness to lower your body temperature and blood pressure to promote sleep onset. But, don’t expect melatonin to knock you out. Nonetheless, the sleep hormone can reduce the time that it takes to fall asleep, particularly for those with irregular sleep schedules, jet lag, or shift work. Although your body produces melatonin on its own, production decreases naturally with aging.

PROTEIN FORWARD FOODS THAT AID QUALITY SLEEP

Generally speaking, protein-forward foods that are rich in an amino acid called tryptophan help to improve your overall sleep quality. Tryptophan supports nighttime rest by acting as a precursor to production of serotonin and melatonin hormones. These are the key neurotransmitters that regulate relaxation and mood (serotonin) as well as your sleep-wake cycle (melatonin). By increasing your body’s supply of tryptophan, both animal and plant-based proteins can ensure melatonin production increases to help people fall asleep faster and for longer.

That’s right, research has shown that increases in tryptophan decrease both sleep latency as well as decrease waking up after sleep onset, which results in fewer awakenings. These are critical factors related to better sleep efficiency that can increase overall sleep quality. While high-protein food sources can only supply smaller amounts of tryptophan, researchers say it is effective for individuals with milder sleep disorders rather than severe cases of insomnia. In addition, studies recommend it is best to consume extra doses through a personalized menu plan.

Magnesium-rich proteins also aid sleep directly by promoting muscle relaxation and helping to regulate melatonin production. By calming your nervous system, magnesium helps regulate your body’s stress response system (HPA axis) to lower high cortisol levels and reduce signals for wakefulness. Fact is, low magnesium levels can actually increase stress, which is often the result of excess cortisol depleting magnesium. Although sleep-supporting proteins like leafy greens, avocados, bananas, low-fat yogurt, fatty fish, edamame, almonds, and flaxseed can help, supplementation may be useful when balancing magnesium levels.

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Melatonin plays a critical role in metabolic regulation in both humans and animals by acting as a powerful chrono-biotic, antioxidant, and direct modulator of energy homeostasis. The darkness hormone triggers your body to sync your metabolic clocks to ensure your metabolisms align with daily light-dark cycles. But, since it induces nocturnal insulin resistance, eating late night can lead to higher blood glucose levels. If you’re struggling to sleep, contact Metabolic Research Center Pooler 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.