Melatonin is a hormone that is made naturally by the body. It is usually released in the evening to help regulate the sleep cycle and promote a healthy circadian rhythm.
The ketogenic diet is a low-carb, high-fat diet that can be very effective for weight loss. However, some people may experience some side effects such as keto insomnia or fatigue due to the lack of carbohydrates and sugar in the diet. This can make it difficult to fall asleep or stay asleep at night.
In this article, we will explore if you should take a melatonin supplement while doing keto and how it might affect your sleep patterns.
- 1 How Does the Ketogenic Diet Affect Your Sleep?
- 2 But What is Melatonin?
- 3 Can You Take Melatonin on Keto?
- 4 Does Melatonin Affect Ketosis?
- 5 How Does Melatonin Work?
- 6 Is Melatonin Safe?
- 7 Benefits of Melatonin Supplements
- 8 How much Melatonin should you Take?
- 9 What are the Safest Methods of Taking Melatonin Supplements on Keto?
- 10 Are Melatonin Gummies Keto-Friendly?
- 11 Takeaways
How Does the Ketogenic Diet Affect Your Sleep?
It is a common misconception that going on a ketogenic diet will lead to better sleep. In reality, the opposite is true.
Keto diets are low in carbs and high in fat. This means that they are low in glucose, which is the body’s main energy source. When glucose levels are too low, the body starts breaking down fats for energy instead of carbs.
Since ketogenic diets make it difficult to produce enough glucose, it may be difficult to produce enough melatonin as well. This can lead to sleep problems and an increased risk of developing insomnia or other sleep disorders.
But What is Melatonin?
Melatonin is a hormone that is naturally synthesized from the pineal gland, which is located at the base of the brain. Melatonin production begins to rise in response to darkness and falls with exposure to light. It can help keep your circadian rhythm steady, as well as assist with other biological functions that require a good night’s sleep.
Melatonin can be taken as a supplement or as a medication for insomnia or delayed sleep phase syndrome (DSPS). It’s also available over-the-counter as a dietary supplement.
Can You Take Melatonin on Keto?
There are mixed opinions on whether or not melatonin supplements can be taken while on keto. Some people say that it makes sense because melatonin is a hormone and there should be no problem with taking it while following a keto diet. Others say that melatonin has been shown to increase insulin levels which contradicts the purpose of keto – to keep insulin levels low so you can lose weight.
The good news is that Keto followers say that it’s okay to take melatonin supplements because they are not sugar-based and don’t contain carbs.
Does Melatonin Affect Ketosis?
Melatonin is a hormone that regulates the body’s circadian rhythm and helps promote sleep. It does not, however, affect ketosis.
Ketosis is the process in which the body starts to burn fat for fuel instead of carbohydrates. Ketosis can be started by following a low-carb diet and fasting. When in ketosis, your body will start to produce ketones which will help you maintain it because they are an alternative energy source when glucose is unavailable.
There are many ways to get into ketosis including following a low-carb diet, but there is no evidence that melatonin has any effect on it at all.
How Does Melatonin Work?
Melatonin is a hormone that is created from the neurotransmitter serotonin which has been found to control mood and sleep patterns.
The production of melatonin starts at sunset and peaks at night, which causes drowsiness and helps people fall asleep. It also helps regulate our circadian rhythm – the natural body clock that tells us when we feel sleepy or awake.
Is Melatonin Safe?
Melatonin is safe for consumption and can help you fall asleep much quicker while following a ketogenic diet. But, it is important to be mindful of other medications or supplements you may be taking that interact with melatonin.
Is Melatonin Safe While Breastfeeding?
The short answer is yes. Melatonin is safe for breastfeeding mothers.
Benefits of Melatonin Supplements
Melatonin is a natural hormone that is produced by the body. When taken as a supplement, it can be used to regulate the circadian rhythm and help people with insomnia to sleep better but it has also other benefits :
1. Helps with jet lag
Jet lag is a condition that occurs when you travel between time zones that are six hours or more apart. It causes problems with sleeping, eating, and mental clarity.
To help with jet lag, some people take melatonin before they fly or on arrival in the new time zone.
2. Improves sleep quality
Melatonin is effective in improving sleep quality in adults, children, and even infants. Research has shown that melatonin can reduce the time it takes for people to fall asleep by an average of 10 minutes. It also increases the overall quality of sleep and improves mood.
3. Improves cognitive function
Melatonin improves cognitive function by increasing the production of acetylcholine, a neurotransmitter that helps with memory and cognition. Acetylcholine is produced in the brain when it is stimulated by nerve impulses.
Clinical trials in humans have reported mixed effects of melatonin on short-term cognitive functions. In one trial, melatonin improved verbal memory, with slight improvements in other cognitive tests.
4. Reduces anxiety and depression
The hormone melatonin is the key to many of our body’s natural rhythms. Research has shown that it can also help regulate mood, including reducing anxiety and depression symptoms. Melatonin can be used as an effective treatment for insomnia symptoms as well.
5. Promotes healthy aging
As we age, the production of melatonin decreases which leads to sleep problems and other health issues such as diabetes, obesity, and cancer. Studies show that taking melatonin supplements can prevent these issues and promote healthy aging.
6. Helps with delayed sleep-wake phase disorder
Melatonin is also used to treat delayed sleep-wake phase disorder – a condition in which people have trouble sleeping at night, by making the person fall asleep earlier.
Many factors can contribute to this disorder, including genetics, environment, and lifestyle. One study found that evening exposure to light or artificial light can lead to delayed sleep-wake phase disorder.
The use of melatonin for the treatment of this disorder is effective in some cases.
Melatonin has been shown to have other benefits for the body, including reducing inflammation and protecting against oxidative stress, which can lead to certain types of cancer. It is also an antioxidant that can help to protect cells from oxidation damage.
Melatonin might also have a protective effect against age-related cognitive decline. It may be a potential treatment for Alzheimer’s disease and Parkinson’s disease.
Benefits of Melatonin Supplements on Keto
If you are on a Keto diet, it might be difficult to get enough sleep because your body has to make up for the lack of carbs during the day.
Melatonin supplements for keto dieters are an interesting option because they can help regulate the circadian rhythm. This will make sure that the person’s body is in sync with their keto diet, which will lead to better weight loss results.
How much Melatonin should you Take?
Most people don’t need to take a melatonin supplement because their bodies produce enough on their own. The amount of melatonin your body produces depends on your age, your genetic makeup, and how much light you’re exposed to at night.
The recommended dosage for adults is 3 milligrams per day, but this can vary depending on what kind of supplement you are taking and if you have any pre-existing conditions.
What are the Safest Methods of Taking Melatonin Supplements on Keto?
There are many methods for taking melatonin supplements, but not all of them are safe for use on the ketogenic diet. Here are some of the safest methods for taking melatonin on keto:
-Taking melatonin pills right before bedtime,
-Taking melatonin sublingually (under your tongue),
-Taking melatonin capsules before bedtime,
-Taking melatonin tablets with food or water,
-Mixing water and melatonin powder and drinking it right away,
-Mixing water and melatonin powder and waiting 30 minutes before drinking it.
Are Melatonin Gummies Keto-Friendly?
There are many different types of melatonin supplements available on the market, but not all of them are keto-friendly. The best way to tell if a supplement is keto-friendly or not is to look at the ingredients list and find out what it contains. If you can’t find out what’s in it, then consult a registered dietitian for advice on whether or not it’s suitable for keto dieters.
Melatonin gummies are becoming increasingly popular as they are easy to swallow and taste good too. But it is important to be aware that these gummies contain sugar which may not be keto-friendly.
However, if the supplement is sugar-free or very low in carbohydrates, it should generally be safe to include.
The answer to the question of whether you can take melatonin on keto is yes, you can. Melatonin is ideal for people who struggle with insomnia or have trouble getting to sleep at night but are worried about their keto diet.
Looking at its different benefits, taking melatonin is a good idea for everyone, not just those who are experiencing sleep problems.
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