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Melatonin supplements are often prescribed for people who have difficulty sleeping. But what about using Melatonin for weight loss? Melatonin can indeed help regulate your sleep cycle. But can you lose weight with melatonin supplementation? This article will explore the benefits and risks of using Melatonin for weight loss and overall health. What Is Melatonin? Melatonin is a hormone that aids in the regulation of your sleep-wake cycle. Your body naturally produces Melatonin, and levels of the hormone rise in the evening to help you feel sleepy. The role of Melatonin is to regulate our circadian rhythm. It helps to keep our sleep-wake cycle on track and coordinates our body's activities with the natural light-dark cycle. Melatonin is released by the pineal gland when it gets dark outside, making us feel tired. As the sun rises, melatonin levels drop, which signals the body to wake up. Exposure to light can reduce melatonin production, which is why people often take melatonin supplements in the evening to help them sleep. According to NCBI, melatonin supplements are also sometimes used to treat jet lag. So, if you need extra melatonin, we suggest The Best 2 Melatonin Supplements. Does Melatonin Help You Lose Weight? Some research suggests that Melatonin may help people lose weight. In postmenopausal women, melatonin affects body composition, lipid levels, and glucose metabolism. It was found that supplementation with Melatonin led to a reduction in body fat and an increase in lean muscle mass. Losing body fat and gaining muscle becomes even more difficult during menopause. This is because the body's natural production of hormones, such as estrogen, declines. Melatonin secretion also begins to decline with age. This can lead to weight gain and an increase in body fat. The study participants were given either a placebo or a melatonin supplement for one year. At the end of this study, those who had taken the melatonin supplement had lost weight, while those in the placebo group had gained weight. The participants who took Melatonin also had a higher level of adiponectin, a hormone that helps regulate metabolism. Another PMC study found that Melatonin may help people lose weight by reducing their appetite. The study participants were given either a placebo or a Melatonin supplement before bedtime for ten days. Those who took the melatonin supplement ate less during the day and lost weight. Melatonin supplementation can significantly reduce body weight. While more studies are required to confirm these findings, Melatonin supplementation may be an effective weight-loss strategy for some people. How does Melatonin Help With Fat Loss and Muscle Gain? Although Melatonin helps with weight loss, it does not directly promote fat loss or muscle gain. However, Melatonin may indirectly promote weight loss by regulating the sleep-wake cycle. Those with poor sleep duration and poor sleep quality were more likely to be obese. This suggests that getting enough sleep is essential for maintaining a healthy weight. The circadian rhythm is also essential for regulating metabolism. Maintaining metabolic equilibrium at a systems level requires accurate timing of an individual's circadian clock within their cells and tissues. This means that if your circadian rhythm is off, it could lead to weight gain. Melatonin is the "sleep hormone" that helps to regulate the sleep-wake cycle, so it stands to reason that taking a melatonin supplement can help regulate your circadian rhythm and promote weight loss. Additional Benefits of Melatonin In addition to promoting weight loss, Melatonin has several other health benefits. Melatonin Work As an Antioxidant According to a PubMed clinical review, melatonin is a powerful antioxidant that helps to reduce oxidative stress. It does this by directly detoxifying reactive oxygen and nitrogen species and stimulating antioxidant enzymes while suppressing the activity of pro-oxidant enzymes. Additionally, Melatonin reportedly chelates transition metals, which are involved in the Fenton/Haber-Weiss reactions. This reduces the formation of the toxic hydroxyl radical, leading to a reduction in oxidative stress. Melatonin's intracellular distribution likely contributes to its ability to resist oxidative stress. Melatonin Has Anti-Aging Properties Melatonin, an endogenous compound naturally synthesized by the pineal gland, has been shown to have anti-aging properties. This indoleamine is also a therapeutic agent which can be administered exogenously with a high degree of safety. For this reason, Melatonin could become an attractive and low-cost alternative for slowing the processes of aging and its associated diseases like cardiovascular and neurodegenerative disorders. Melatonin Can Regulate Immunity There is still much to learn about Melatonin's role in immune regulation. Still, current research suggests that it may act as an immune stimulant, an anti-inflammatory agent, or a buffer depending on the individual's immune state. Melatonin effectively modulates a wide range of physiological functions, which could account for its diverse effects on immunity. This includes regulating cytokine production, inhibiting apoptosis, and promoting T-cell proliferation and differentiation. Additionally, melatonin levels have been linked with alterations in immune responses, indicating that they may play a role in innate and adaptive immunity. Melatonin Has Anti-Cancer Properties Melatonin has also been studied for its potential role in cancer prevention and treatment. Studies have found that Melatonin inhibits cell proliferation, cell transformation, and tumor growth while inducing cell death in various cancer cells. Additionally, Melatonin has been shown to improve the efficacy of some chemotherapy drugs and radiation therapy while reducing their side effects. Melatonin May Be Linked To The Production of Healthier Body Fat Though more research is needed, early NCBI studies on animals have shown that melatonin intake increases the amount of beige fat (sometimes referred to as brown fat) in the body. This type of fat helps burn calories rather than store them, which is dissimilar to the more detrimental white fat (usually found around one's midsection, leading to weight gain). The researchers discovered that Melatonin does this by provoking the "browning" of white fat, transforming it into healthier, more beneficent brown fat. Melatonin May Promote Insulin Sensitivity There is evidence that Melatonin may help promote insulin sensitivity in people with type 2 diabetes. This is likely because Melatonin helps regulate the body's internal circadian system, which can help restore glucose intolerance and insulin resistance. For this reason, taking melatonin supplements may help treat type 2 diabetes. There is still much to learn about Melatonin and its potential health benefits, but the available evidence suggests it is a powerful compound with many therapeutic applications. How to Boost Melatonin Naturally? You can do several things to boost your body's natural production of Melatonin. - Exposure to bright light during the day can help regulate your body's natural Melatonin production. - Exposure to ultraviolet (UV) light for short periods can also help increase melatonin production. - Eating a diet rich in tryptophan-containing foods like bananas, eggs, and nuts can help your body to produce more Melatonin. - Avoiding caffeine and alcohol can also help to increase melatonin levels. - Getting regular exercise can also help to increase melatonin production. There are also some things you can do to improve the quality of your sleep, which can be found in the article "Is 6 Hours Of Sleep Enough For You?" Consider trying one of these methods to improve your sleep quality and increase your melatonin production naturally. Additionally, several supplements are available that can help boost your body's production of Melatonin. Did You Know? Getting supplemental Melatonin can also help with Depression, as described in Depression Explained. When to Take Melatonin Supplements? If you are looking to improve your sleep quality, taking melatonin supplements before bed can be helpful. The best time to take Melatonin will vary from person to person, but taking it 30-60 minutes before you go to bed is generally recommended. To lose body fat, it is better to consult a healthcare professional to determine the best time to take melatonin supplements. And we suggest trying Melatonin Gummies 10mg Adult to help you get started. Melatonin treatment should be done under the supervision of a healthcare professional. What is the Recommended Melatonin Dosage? The recommended melatonin dosage will vary depending on your goals. According to Sleep Foundation, effective melatonin dosage for an adult can range from 1 to 5 milligrams. Age, weight, health conditions, and sleep habits can affect your ideal melatonin dosage. Before starting any supplemental melatonin, it is always best to speak with a healthcare professional. Possible Side Effects of Melatonin Melatonin supplements are generally considered safe, but there are some potential side effects to be aware of. The most common side effect of Melatonin is daytime drowsiness. Other potential side effects include: - Headache - Nausea - Dizziness - Irritability - Anxiety Melatonin may also interact with certain medications, such as blood thinners, blood pressure, and diabetes medications. It is always best to consult a healthcare professional before taking melatonin supplements if you are taking any medications. Conclusion Melatonin is a potent compound with a wide range of potential health benefits. So, yes Melatonin has the ability to help with weight loss. This blog explains how melatonin functions in the body to induce weight loss, how to take melatonin supplements based on your goals, and what dosage is ideal. It also discussed Melatonin's potential side effects and when it's best to consult with a healthcare professional. If you're considering taking melatonin supplements to help you lose weight or get a good night's sleep, do your research and consult a doctor to ensure it's the right choice for you. FAQ Does Melatonin Cause Weight Gain? There is no evidence to suggest that Melatonin causes weight gain. In fact, Melatonin may actually help with weight loss. This is because Melatonin can help to regulate metabolism and reduce inflammation. Additionally, Melatonin may improve sleep quality, which can be helpful for weight loss. How does Melatonin Help With Fat Loss and Muscle Gain? While Melatonin does not directly cause weight loss or muscle gain, it can indirectly help with both goals. This is because Melatonin can help to regulate metabolism, reduce inflammation and improve sleep quality. All of these factors can be helpful when trying to lose body fat or gain muscle. References What Is Melatonin? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8958662/ Does Melatonin Help You Lose Weight? https://onlinelibrary.wiley.com/doi/10.1111/cen.12942 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3760084/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3760084/ How does Melatonin Help With Fat Loss and Muscle Gain? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923800/#:~:text=The%20results%20of,of%20young%20adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781773/#:~:text=Circadian%20rhythms%20control,of%20the%20body. Melatonin Has Anti-Aging Properties https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9204094/ Melatonin Can Regulate Immunity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645767/#:~:text=Melatonin%20modulates%20a,is%20also%20reviewed. Melatonin Has Anti-Cancer Properties https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123278/ Melatonin May Be Linked To The Production of Healthier Body Fat https://pubmed.ncbi.nlm.nih.gov/24007241/ Melatonin May Promote Insulin Sensitivity https://pubmed.ncbi.nlm.nih.gov/26331226/#:~:text=Evidences%20from%20experimental,type%202%20diabetes. What is the Recommended Melatonin Dosage? https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take#:~:text=There%20is%20no,hours%20before%20bed.
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मेलाटोनिन, मस्तिष्कको पाइनल ग्रंथिहरू द्वारा स्रावित न्यूरोहर्मोन, उच्च मात्रामा लिँदा पनि सुरक्षित देखिन्छ। यद्यपि, यसको दीर्घकालीन साइड इफेक्ट वा शरीरका अन्य कार्यहरूमा प्रभाव पार्ने कुनै अध्ययनहरू छैनन्। मेलाटोनिन एक न्यूरोहर्मोन हो जुन मस्तिष्कको पाइनल ग्रंथिहरूले स्राव गर्छ र यो पूरकको रूपमा पनि उपलब्ध छ। निद्रामा समस्या भएका व्यक्तिहरू, जसमा लामो समयसम्म सुत्ने वा सीमित निद्राको अवधि हुनेहरू समावेश छन्, सामान्यतया आफ्नो निद्राको गुणस्तर सुधार गर्न मेलाटोनिन सप्लिमेन्टहरू लिन्छन्। मानिसहरूले सामान्यतया 1 mg देखि 10 mg सम्म मेलाटोनिनको खुराकको रूपमा लिन्छन्, यद्यपि आदर्श खुराक स्थापना गरिएको छैन। 10 मिलीग्राम देखि 100 मिलीग्राम जस्ता उच्च खुराकहरूमा लिइएको अवस्थामा पनि पूरक सुरक्षित देखिन्छ। यद्यपि, त्यहाँ छुटेका लिङ्कहरू छन्, विशेष गरी मेलाटोनिनले दीर्घकालीन रूपमा व्यक्तिमा पार्ने प्रभावहरू, यसले शरीरका अन्य कार्यहरूलाई कसरी असर गर्छ, र यसले शिशु, किशोरीहरू र नर्सिङ आमाहरूलाई कसरी असर गर्न सक्छ, विशेषज्ञहरूले यसको लागि आरक्षण गर्न सक्छन्। त्यस्ता संवेदनशील व्यक्तिहरू द्वारा प्रयोग गर्नुहोस्। मेलाटोनिन बारे जान्न आवश्यक सबै कुरा यहाँ छ। मेलाटोनिन बुझ्दै पहिले कुरा, मेलाटोनिन के हो बुझौं। यदि तपाईंले कहिल्यै 'अन्धकारको हर्मोन' वा 'निद्राको हर्मोन' बारे सुन्नुभएको छ भने, तपाईंले मेलाटोनिनको बारेमा सुन्नु भएको छ। यो मस्तिष्क, विशेष गरी पाइनल ग्रंथिहरु द्वारा स्रावित हार्मोन को एक प्रकार हो। फलस्वरूप, यसलाई एक neurohormone भनिन्छ। केही मानिसहरूलाई निद्रा समस्याहरू छन् र हार्मोनको साथ पूरक, यसको मतलब यो हार्मोन पूरकको रूपमा उपलब्ध छ। संयुक्त राज्य अमेरिकामा, मानिसहरूले यसलाई काउन्टरमा किन्न सक्छन्। यद्यपि, युरोप, अष्ट्रेलिया र सम्बन्धित क्षेत्रहरूमा, मेलाटोनिनलाई औषधि मानिन्छ जुन केवल प्रिस्क्रिप्शनमा बेचिन्छ (प्रिस्क्रिप्शन मात्र औषधि वा POM)। मेलाटोनिन यसको प्रभावमा व्यापक छ मेलाटोनिन वास्तवमा एक सुरक्षित पूरक हो, र यसको प्रशासन गम्भीर चिकित्सा समस्या वा साइड इफेक्ट संग सम्बन्धित छैन। यद्यपि, विशेषज्ञहरूले मेलाटोनिनको बारेमा उनीहरूको आरक्षणहरू छन् किनभने यसको प्रभावहरू व्यापक छन्। निद्रा सहायताको रूपमा काम गर्नु बाहेक, यसले यौन, कोर्टिसोल रिलिज, प्रतिरक्षा, तापमान, र रक्तचाप प्रणाली सहित स्वास्थ्य र जीवनको गुणस्तरका अन्य पक्षहरूलाई असर गर्छ। यसरी, उल्लेखित प्रणालीहरूमा विशेष गरी दीर्घकालीन रूपमा यसको प्रभावहरू जाँच्न आवश्यक छ। के मेलाटोनिनको साथ पूरकले मानिसहरूलाई गम्भीर साइड इफेक्टहरूको सामना गर्छ? मेलाटोनिनले उत्कृष्ट रूपमा सुरक्षित प्रोफाइलको गर्व गर्दछ, त्यसैले यसको प्रयोग लोकप्रियतामा बढ्दै गएको छ। यद्यपि यो अन्य औषधिहरू र निद्राको लागि एड्स जत्तिकै प्रभावकारी छैन, यसको कुनै रेकर्ड साइड इफेक्ट छैन। मेलाटोनिनले साइड इफेक्टको लागि प्लेसबोसँग कसरी तुलना गर्छ भनेर स्थापित गर्न धेरै अध्ययनहरू सञ्चालन गरिएको छ, तर कुनै पनि महत्त्वपूर्ण मान्न सकिँदैन। यद्यपि केही व्यक्तिहरूले चक्कर लाग्ने, टाउको दुख्ने, वाकवाकी आदिको बारेमा गुनासो गरे तापनि प्रभावहरू दुवै समूहका सहभागीहरूले अनुभव गरे। जस्तै, तिनीहरू मेलाटोनिन-विशिष्ट थिएनन्। यद्यपि, शिशुहरू, किशोरकिशोरीहरू, र स्तनपान गराउने आमाहरू जस्ता संवेदनशील समूहहरूलाई मेलाटोनिन पूरकहरू प्रशासित गर्ने बारे आरक्षणहरू छन् किनभने धेरै अध्ययनहरूले यस पक्षलाई संकुचित गरेका छैनन्, न त निद्रा बाहेक अन्य कार्यहरूमा मेलाटोनिनको साइड इफेक्टको लागि अनुसन्धान गरिएको छ। केही विशेषज्ञहरू डराउँछन् कि मेलाटोनिनको साथ पूरकले शरीरमा मेलाटोनिनको प्राकृतिक स्रावमा हस्तक्षेप गर्न सक्छ। सुरुमा उल्लेख गरिएझैं, मेलाटोनिन मस्तिष्कको पाइनल ग्रन्थीहरूद्वारा स्रावित न्यूरोहर्मोन हो। यसको मतलब शरीरमा एक प्रणाली छ जसले यसलाई स्राव गर्छ, तर केही मानिसहरूलाई निद्रामा समस्याहरू छन् र त्यसको लागि पुग्छन्। जस्तै, मेलाटोनिनले व्यक्तिलाई छिटो निदाउन मद्दत गर्छ, उसको निद्रा अवधि सुधार्छ, र निद्रालाई अझ सम्भव बनाउन शरीरको तापक्रम घटाउँछ। यद्यपि, केही वैज्ञानिकहरूले लामो समयसम्म मेलाटोनिन प्रयोग गर्दा शरीरको प्राकृतिक प्रणालीमा बाधा पु¥याउने विश्वास गर्छन्। यद्यपि यो अर्थ लाग्न सक्छ, छोटो अवधिको अध्ययनहरूले यो पुष्टि गरेको छैन, तर यी छुटेका लिङ्कहरू भर्नको लागि मेलाटोनिन अनुसन्धान जारी राख्न आवश्यक छ। सामान्यतया, यद्यपि, मेलाटोनिनलाई स्वस्थ मानिन्छ र निर्भरता प्रभावहरू नहुने केही पूरकहरू मध्ये एक हो। जस्तै, यसलाई छोड्दा निकासी सिन्ड्रोम ट्रिगर गर्दैन। फेरि, यी निष्कर्षहरूमा निम्त्याउने अध्ययनहरू केवल छोटो अवधिका थिए, उही प्यारामिटरहरूका लागि समान अध्ययनहरू सञ्चालन गर्न आवश्यक छ तर लामो अवधिहरूमा। बच्चाहरु को लागि मेलाटोनिन? फूड एन्ड ड्रग एडमिनिस्ट्रेशन (FDA) ले बच्चाहरूको लागि मेलाटोनिन जाँच गरेको छैन न त यसको सुरक्षाको मूल्याङ्कन गरेको छ। जे होस्, पूरकको प्रयोग लोकप्रियतामा बढ्दै गएको छ, बालबालिकाहरूका बीचमा पनि। केही देशहरूले यसको बारेमा एक चिमटी महसुस गर्दैनन्, तर अष्ट्रेलिया र युरोपमा, मेलाटोनिन एक प्रिस्क्रिप्शन-मात्र औषधि हो, मुख्य रूपमा वयस्कहरूको लागि। तैपनि, नर्वे सहित युरोपका केही क्षेत्रहरूले बच्चाहरूलाई यो पूरक व्यवस्थापन गर्छन्। जबकि अध्ययनहरूले बच्चाहरूमा मेलाटोनिनको कुनै पनि नकारात्मक रिसेप्शन रेकर्ड गरेको छैन, पछिल्लालाई संवेदनशील समूह मानिन्छ, त्यसैले धेरै विशेषज्ञहरूले यसलाई बच्चाहरूलाई व्यवस्थापन गर्न पछि हट्छन्। थप रूपमा, यो बढ्दो समूह मेलाटोनिनको व्यापक प्रभावहरूबाट पनि प्रभावित हुन सक्छ। जस्तै, केवल थप अध्ययनहरूले हावा खाली गर्न मद्दत गर्नेछ। मेलाटोनिनले प्रयोगकर्ताहरूमा दिउँसो निद्रा नलाग्ने हुन सक्छ मेलाटोनिनको बारेमा अर्को चिन्ता यो हो कि यसले दिनमा निद्रा लाग्न सक्छ, विशेष गरी जब दिनको समयमा प्रशासित हुन्छ। निस्सन्देह, यो यो हर्मोन को एक साइड इफेक्ट छैन किनभने यो के गर्न को लागी मतलब छ। जे होस्, कम मेलाटोनिन क्लियरेन्स दर भएका मानिसहरूले दिनको समयमा निद्रा लाग्ने समस्यालाई देख्न सक्छन् किनभने तिनीहरू दिनको समयमा सक्रिय रहन आवश्यक छ, अझै पनि पूरकले काम गरिरहेको छ। कुनै निश्चित औषधि वा सप्लिमेन्टको कम क्लियरेन्सले शरीरबाट हटाउनको लागि प्रणालीले लिने अवधिलाई जनाउँछ। जबकि जवान मानिसहरू, विशेष गरी स्वस्थ व्यक्तिहरू, कम मेलाटोनिन क्लियरेन्स दरहरूसँग प्रतिकूल प्रभावहरू नहुन सक्छ, यो वृद्ध साथीहरूका लागि चुनौतीपूर्ण हुन सक्छ जसले उठाउन र जागा रहन असफल प्रयास गर्न सक्छ। स्वाभाविक रूपमा मेलाटोनिन स्तर बढाउँछ सौभाग्यवश, यदि तपाईंसँग गम्भीर निद्रा समस्याहरू छैनन् भने तपाईंले मेलाटोनिन पूरकहरू लिनु पर्दैन किनभने तपाईंले यसलाई स्वाभाविक रूपमा बढावा दिन केही चीजहरू गर्न सक्नुहुन्छ। पहिलो कुरा, सुत्ने बेला टिभी हेर्न वा इलेक्ट्रोनिक ग्याजेटहरू प्रयोग नगर्नुहोस्। दोस्रो, रातमा कम प्रकाशले मेलाटोनिन उत्पादन बढेको हुनाले तपाईंको बत्ती मधुरो हुन्छ। तेस्रो, बिहानको उज्यालो बत्तीहरूमा आफूलाई उजागर गर्नुहोस्। यी आवश्यक रूपमा मेलाटोनिन पूरकहरू नलिई तपाईंको मेलाटोनिन स्तरहरू बढाउनु पर्छ। निष्कर्ष मेलाटोनिन मस्तिष्क द्वारा उत्पादित हार्मोन हो तर पूरकको रूपमा पनि उपलब्ध छ। यद्यपि यो सामान्यतया प्रयोगको लागि सुरक्षित छ, विशेषज्ञहरू यसको व्यापक र दीर्घकालीन प्रभावहरूको बारेमा चिन्तित छन्। यदि तपाइँसँग निद्राको समस्या छ भने, तपाइँ यसलाई प्रयोग गरेर लाभ उठाउन सक्नुहुन्छ, तर तपाइँ रातमा मधुरो बत्तीहरू र उज्यालो बिहानको उज्यालोमा आफैलाई उजागर गरेर प्राकृतिक रूपमा स्तरहरू बढाउन सक्नुहुन्छ।