Melatonin is widely recognized for its essential role in regulating sleep patterns, primarily by synchronizing our circadian rhythm, which in turn enhances sleep quality. This regulation of the sleep-wake cycle is intricately linked to various aspects of metabolic health, including obesity management.
The improvement in sleep quality and the normalization of circadian rhythms facilitated by melatonin, regulates hormones that control appetite and energy expenditure. By restoring a balanced circadian rhythm through improved sleep, melatonin indirectly aids in addressing some of the root causes of obesity.
The Risks of Melatonin
The timing of melatonin intake is crucial, especially concerning meal times. Taking melatonin supplements too close to meals can disrupt the normal insulin response, leading to elevated blood sugar levels.
This disruption is particularly problematic for people carrying the MTNRIB gene variant, which is associated with type 2 diabetes.
Understanding Timing in Melatonin Supplementation
The timing of melatonin intake is crucial, especially concerning meal times. Taking melatonin supplements too close to meals can disrupt the normal insulin response, leading to elevated blood sugar levels. This disruption is particularly problematic for individuals with or at risk for T2DM
Optimal Timing for Supplementation
Ideally, melatonin should be taken at least two hours after the last meal of the day.
This timing allows the body to process the meal and return to a more stable blood glucose level before the introduction of melatonin. For those with metabolic issues, a longer gap may be necessary to ensure proper glycemic control.
NB. Personalized Approach to Using Melatonin
It’s crucial to consider your overall health status and genetic makeup when deciding to use melatonin supplements. What works for one individual may not be suitable for another, especially in the context of metabolic health and genetic predispositions.
