When you start intermittent fasting, you wonder about everything you put in your body. You already know you shouldn’t eat or drink anything with calories while fasting, but you might be uncertain about supplements and how they can affect how much fat you lose.
Adults particularly like using melatonin supplements. You might be tempted to try these sleep-inducing products since intermittent fasting might momentarily impair some people’s ability to sleep. So, is it safe to take melatonin while fasting?
Let’s dive in –
What is Melatonin?
Our body naturally produces melatonin via the pineal gland in our brain. It is often called the “sleep hormone” as it regulates the sleep-wake cycle. The body produces more melatonin in the evening, which tells the body to get ready for bed, and less melatonin in the morning, which encourages alertness.
How Does Melatonin Help With Insomnia?
Insomnia is a sleep condition marked by difficulties getting, remaining, or having poor-quality sleep. Melatonin can help treat insomnia. How melatonin helps with insomnia management and sleep quality is as follows:
Melatonin is a critical hormone in controlling our internal clock, or the circadian rhythm, of the body, which regulates the sleep-wake cycle. Taking melatonin supplements can assist when things like jet lag, shift work, or irregular sleep cycles throw off the sleep-wake process. Melatonin notifies our body when it’s time to sleep and makes it easier to fall asleep.
The time it takes to fall asleep after getting into bed is called sleep onset latency. This time may last longer for those who struggle with sleeplessness, which can cause frustration and worry. On the other hand, supplementing with melatonin has been shown to shorten the time it takes for sleep to set in.
Intermittent Fasting and Insomnia
Time-restricted eating or an intermittent fasting diet is a common strategy to improve sleep and reset the circadian rhythm. While your body adjusts to this new pattern throughout the first few days of fasting, this tactic might not be effective for everyone.
- Your natural melatonin levels may decrease if you fast. You may have insomnia and other sleep issues since this hormone controls sleep quality.
- Calorie restriction can raise cortisol (the stress hormone) levels. Cortisol levels that are too high might keep you awake at night and make it more difficult to fall asleep.
Eating irregularly can also change your body’s temperature, mood, and digestion, which could interfere with your nighttime sleep.
Whether you are fasting or not, melatonin tablets might assist you in re-establishing a regular sleep schedule. While not FDA-approved, synthetic melatonin is frequently used as a first-line therapy for insomnia.
Melatonin: Does it Break a Fast?
Simply said, it relies on the type of melatonin you take in.
Melatonin is not a protein or carbohydrate. Thus taking a tablet version won’t cause an insulin surge or end quickly. However, melatonin in liquid or gummy form frequently contains other chemicals which can end your fast.
You won’t break your fast using melatonin tablets without additional additives! Melatonin capsules are suitable for use when fasting.
However, a melatonin tablet with additional components, melatonin gummies, liquid melatonin, melatonin powder, or melatonin chocolate, will end your fast.
4 Major Benefits of Taking Melatonin While Fasting
Taking melatonin supplements while fasting has several advantages that might improve your fasting experience and advance general well-being. Here are four advantages of melatonin use in an intermittent fasting meal plan:
Regulating Sleep Patterns
Changes in hormone levels and meal timing brought on by fasting can occasionally cause sleep patterns to become unreliable. Melatonin makes it simpler to fall asleep and keep a regular sleep pattern when fasting by regulating the sleep-wake cycle and encouraging restful sleep. Melatonin can also help you maintain a regular sleep schedule even while you’re hungry.
Increasing Relaxation and Calm
Fasting can occasionally result in higher tension and anxiety levels. Melatonin has been demonstrated to provide soothing and sedative effects on the body, assisting in reducing tension and promoting tranquility. It promotes a calmer mentality and improves your overall fasting experience.
Supporting Appetite Control
Melatonin affects the body’s satiety and appetite signals, supporting the control of hunger. Melatonin can improve your ability to regulate your appetite while you’re fasting. This allows you to manage your desires for food better and keep up with your fasting schedule. Those who follow prolonged or intermittent fasting programs may find this especially helpful.
Increasing Antioxidant Activity
Melatonin is a strong antioxidant that supports the defense of cells against oxidative stress and cellular damage. The antioxidant qualities of melatonin can further enhance the body’s cellular repair activities, which take place during fasting.
It can help the body’s natural cleansing and repair processes, improving cellular health throughout the fast.
Conclusion
Remembering that melatonin should only be used as directed by a healthcare provider and per approved doses is vital.
Melatonin is typically safe, although excessive or prolonged usage may have negative consequences. To ensure it is acceptable and useful for your particular intermittent fasting meal plan and regimen, it’s crucial to consider unique conditions and consult a healthcare professional.
