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LMU 107 – Harnessing the Power of Melatonin: A Key to Weight Management and Health


LMU 107 – Harnessing the Power of Melatonin: A Key to Weight Management and Health

Source: Journal of Pineal Research (2014)

Lifestyle Medicine Update (October 6, 2018)


In the pursuit of health and well-being, the hormone melatonin emerges as a potential game-changer. Widely recognized for its role in promoting restful sleep and as a guardian against Alzheimer’s disease and immune system deterioration, melatonin’s repertoire of benefits continues to expand. Recent revelations highlight melatonin’s capacity to combat weight gain, regulate blood sugar levels, and potentially curb the risk of diabetes. This article delves into a groundbreaking review published in the Journal of Pineal Research that underscores the profound impact of melatonin on weight management and metabolic health.

Melatonin Unveiled: Beyond Sleep and Renewal

Produced by the pineal gland in the brain, melatonin is commonly associated with orchestrating the dance of sleep and the art of deep, rejuvenating slumber. However, modern research has unveiled melatonin’s multifaceted role as an essential brain antioxidant, a guardian against Alzheimer’s-associated amyloid plaque buildup, and a stalwart supporter of the immune system. These revelations alone paint a portrait of melatonin as a remarkable ally in the pursuit of health.

The Age-Related Melatonin Decline: An Unseen Culprit

A silent force underlying many age-related challenges, the decline in melatonin secretion as we grow older manifests in insomnia, weakened immune function, and heightened susceptibility to Alzheimer’s, breast cancer, and prostate cancer. But perhaps one of its most intriguing connections lies in its correlation with weight gain and elevated blood sugar levels. This phenomenon is illuminated by the intricate interplay between melatonin and these metabolic parameters.

Melatonin’s Influence on Weight Gain and Blood Sugar Levels

Compelling research provides a window into the link between melatonin and the enigma of age-related weight gain. In both animal and human studies, lower melatonin levels correspond to heightened weight gain susceptibility and challenges in shedding excess pounds. The tantalizing prospect emerges: melatonin supplementation can potentially reverse weight gain and enhance blood sugar regulation, even in the absence of dietary or exercise modifications.

Melatonin’s Symphony of Effects

The symphony of melatonin’s effects unfolds in distinct movements:

  1. Amplifying Blood Sugar Regulation:
  2. Melatonin supplementation enhances blood sugar regulation by promoting the synthesis of GLUT-4 transporters on cells. This augmentation facilitates the entry of blood sugar into cells, thus reducing blood sugar levels—a phenomenon known as increased insulin sensitivity.

  3. Igniting Brown Fat Activity:
  4. The body’s brown fat, a metabolic powerhouse, gains momentum under melatonin’s influence. This type of fat burns off excess calories consumed during the day, releasing the energy as heat during sleep. Moreover, melatonin stimulates the conversion of white fat into brown fat, intensifying metabolism and bolstering fat burning.

  5. The Threefold Approach to Weight Management:
  6. In the ideal triad, an overweight individual embracing a moderate caloric reduction, incorporating 30 minutes of light endurance activity, and integrating an evening dose of melatonin into their supplementation regimen can experience a harmonious synergy that cultivates weight loss, blood sugar regulation, and overall health improvement.

Unlocking the Potential: Considerations for Melatonin Supplementation

For those seeking to rekindle their metabolic fire, melatonin supplementation emerges as a potential game-changer. If you notice a sluggish metabolism, weight gain despite consistent efforts, or even a diminishing appetite, melatonin may hold the missing piece of the puzzle. Embracing this supplement aligns with the natural decline of melatonin production as we age, and it’s a step I personally endorse.

The Author’s Perspective: A Pathway to Rejuvenation

The authors of the research review aptly state, “The available evidence supports the suggestion that melatonin replacement therapy (supplementation), if adequately carried out (in terms of dose, formulation, and time of the day of administration), might prevent and/or contribute to the elimination of the above pathologies and restore a healthier state to the organism.” Optimal dosing typically ranges from 1 to 3 mg of melatonin, taken approximately 60 to 90 minutes before bedtime. It’s essential to avoid daytime supplementation to prevent disruptions in the body’s natural circadian rhythm of sleep and wakefulness.

Conclusion: Illuminating the Melatonin Miracle

The spotlight on melatonin reveals a tapestry of benefits that extend beyond its role in sleep. With the ability to combat weight gain, regulate blood sugar levels, and enhance overall metabolic health, melatonin proves to be a versatile ally in our journey towards holistic well-being. As age-related melatonin decline casts its shadow, supplementation presents itself as a potential beacon of rejuvenation—a way to tap into the body’s innate potential for balance and vitality.


Cipolla-Neto J, Amarai FG, Afeche SC et al. Journal of Pineal Research Melatonin, energy metabolism, and obesity: a review. 2014; 56:371-381

[Read the full study here] (

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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