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science nutrition blog

science nutrition <strong>blog</strong>

By Steve Blechman


Sleep deprivation has been shown to increase weight gain and enhance storage of abdominal fat. Poor sleep quality is associated with increase of deep visceral abdominal fat which can increase the risk of insulin resistance, diabetes, and cardiovascular disease.

A new and exciting research study published in the journal Trials on March 25th, 2021 reported that 8 weeks of melatonin supplementation significantly decreased bodyweight, waist circumference and also lowered blood pressure.

In the double-blind randomized placebo-controlled trial, 50 type 2 diabetic patients “were randomly allocated to intervention and control groups which received either 3 mg of melatonin or placebo once daily for eight weeks.” The melatonin and placebo tablets were prescribed once a day, one hour before bedtime. The researchers reported that “there are several physiological actions suggested for melatonin's contributions to weight reduction firstly, its effect on sleep quality and also the regulation of appetite can impact food intake. In addition, melatonin can impact both brown and white adipose tissue and play a controlling role in energy flow from adipose tissue so it can regulate the metabolic rates and energy balance.”

Melatonin is a hormone produced by the pineal gland in the brain that promotes sleep and daily biological rhythms and is naturally secreted by the body during the night. It regulates the sleep/wake cycle to help you fall asleep (circadian rhythm). On August 28, 2018, it was reported in JAMA (Journal of the American Medical Association) that taking melatonin “about an hour before turning in for the night improves sleep disturbance and sleep-related impairments in patients who had trouble falling asleep at their chosen bedtime and difficulty waking the next day, investigators reported in PLOS Medicine.”

This study was a double-blind, randomized clinical trial including 116 participants. Researchers noted that subjects “were randomly assigned to take 0.5 mg of fast-release melatonin or placebo one hour before bedtime for at least 5 consecutive nights per week for 4 weeks.” The researchers noted that “relative to baseline and compared with placebo, sleep onset occurred 34 minutes earlier in the melatonin group. The melatonin group also had improved sleep quality and fewer sleep-related impairments.”

Melatonin is also involved in energy metabolism and weight loss. Many studies show that melatonin reduces bodyweight and abdominal fat and also increases brown fat. An article appeared in Medical Xpress entitled “Study confirms melatonin helps burn calories and curbs weight gain” (May 10, 2018), and it was reported in the Journal of Pineal Research that melatonin increased brown adipose tissue (BAT). It also had a positive thermogenic effect by producing heat and enhanced energy expenditure. “The study effectively demonstrates that melatonin does indeed help to curb weight gain,” researchers noted. 

Brown fat is a special kind of fat cell that generates heat and helps regulate bodyweight and energy expenditure. It’s often referred to as “the fat that makes you thin.” The body has two forms of fat – white fat and brown fat. Brown fat burns calories. The more brown fat you have, the more calories you burn. The capability of harnessing one’s one brown fat for fat burning is revolutionary! The ability to get lean by producing extra brown fat and enhancing and activating existing brown fat represents a promising way to burn fat. Several landmark discoveries and approaches to this are being explored at major research centers and universities worldwide, with great excitement. Brown fat research is a hot topic today and what’s more exciting is the research involving melatonin and brown fat research. (Clinical Nutrition, 2016; J of Nut Sci and Vitaminology, 2008; J Nutritional Biochemistry, 2017). “The physiology of BAT is regulated by melatonin, which not only increases recruitment of brown adipocytes but also elevates their metabolic activity in mammals.” (Obesity Reviews, March 2011). Melatonin reduces fat by activating BAT-driven thermogenesis!

Danish Researchers from Aarhus University, led by Anne Amstrup, found that women consuming melatonin daily for one year before bedtime decreased body fat by nearly 7 percent and increased lean mass by 5.2 percent, compared to a placebo treatment (fake melatonin). To quote the study, “In conclusion, we demonstrated that small doses of melatonin (1 and 3 mg/d) have beneficial effects on body composition in terms of reduced fat mass and borderline significantly increased lean mass in postmenopausal women.” (Clinical Endocrinology, September 2015). 5 mg/daily of melatonin has also been shown to be most effective for weight loss.

Also, avoid electronics. Turn off the TV. Watching TV before bed or worse, falling asleep to the TV interferes with sleep. The blue light from TV can affect sleep and production of melatonin, which tells your body it’s time for sleep, and avoid using tablets and smartphones before sleep! Research has found that mobile devices, tablets, backlit e-readers and computer screens emit blue light and disturbs melatonin and biochemical processes that promote sleep.

Over the last few years, I’ve launched AML™ THERMO HEAT®, the most scientifically advanced brown fat and thermogenic supplement line ever developed! One of those products, AML™ THERMO HEAT® Nighttime Fat Burner™, contains 5 mg of melatonin, synergistically combined with other brown fat and thermogenic activators.

Taking Advanced Molecular Labs™ (AML) THERMO HEAT® Nighttime Fat Burner™ at night or before bed can help boost metabolism, manage stress and manage appetite. It also promotes relaxation and sleep. A good night’s sleep is a requirement for the maintenance of proper bodyweight. THERMO HEAT® Nighttime™ contains a thermogenic blend of spices combined with a mixture of anti-stress, relaxation-inducing agents: melatonin, L-Theanine, 5-hydroxytryptophan (5-HTP) and gamma-aminobutyric acid (GABA). AML THERMO HEAT® Nighttime Fat Burner™ is scientifically formulated based on the latest scientific research.



© Published by Advanced Research Media, Inc. 2021

© Reprinted with permission from Advanced Research Media, Inc.




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