Do eggs contain melatonin? The surprising answer for better sleep

October 27, 2025 •

4 min read

According to reputable research, whole raw eggs contain a measurable amount of melatonin, documented at approximately 1.54 ng/g. This raises the question: do eggs contain melatonin in sufficient quantities to significantly influence your sleep cycle? The answer is yes, they do contribute to your body’s melatonin levels, but as part of a holistic dietary approach to better sleep.

Quick Summary

Eggs are a natural source of the sleep-regulating hormone melatonin, containing more than most other animal products. They also supply tryptophan, a precursor to melatonin, and other sleep-supporting nutrients like vitamin D. Incorporating eggs into a balanced diet can help improve sleep quality.

Key Points

Yes, eggs contain melatonin: Eggs are a proven natural source of the sleep-regulating hormone melatonin, with specific measurements documented by researchers.
Eggs also contain tryptophan: Beyond direct melatonin, eggs provide the amino acid tryptophan, which the body uses as a precursor to produce its own serotonin and melatonin.
Rich in other sleep nutrients: Eggs offer essential vitamins like Vitamin D and minerals like calcium, which both play a role in supporting the body's sleep cycle.
Part of a holistic diet: The melatonin in eggs is a dietary contributor, not a powerful standalone sleep aid like a supplement; its benefits are maximized within a balanced diet.
Timing and preparation matter: Eating a light, egg-based meal or snack a few hours before bed can be beneficial, but heavy egg dishes close to bedtime may disrupt sleep for some, especially those with GERD.
Best animal source: Relative to other animal products, eggs contain a higher concentration of melatonin, making them a top choice from this food group for sleep support.

The Surprising Connection Between Eggs and Melatonin

Many people are aware that the body naturally produces melatonin, the hormone responsible for regulating the sleep-wake cycle. However, fewer realize that this essential hormone can also be obtained from food sources. In fact, numerous studies have identified that eggs are a significant natural source of melatonin, especially compared to other animal-based foods. This makes the seemingly simple breakfast staple a surprising ally in the quest for better sleep. Beyond the direct melatonin content, eggs also provide tryptophan, a key amino acid that the body converts into serotonin and subsequently into melatonin. This dual-action of providing both the finished hormone and its building blocks underscores why eggs are a functional food for sleep health.

Tryptophan: Melatonin's Building Block

While the direct melatonin content in eggs is notable, the presence of tryptophan is equally, if not more, important. Tryptophan is an essential amino acid that serves as a precursor to several key neurochemicals, including the mood-regulating hormone serotonin. Serotonin is then converted into melatonin by the pineal gland, particularly in response to darkness. This biological pathway means that consuming tryptophan-rich foods like eggs provides the body with the raw materials needed for natural melatonin synthesis. This is a fundamental difference from simply taking a melatonin supplement, as it supports the body's natural processes rather than overriding them.

A Natural Source, Not a Supplement

It is crucial to understand that food-based melatonin is different from a supplement. The amounts found in foods like eggs are relatively small and are best understood as part of a broader nutritional strategy for good sleep. As experts note, you cannot compensate for a poor overall diet by consuming a single melatonin-rich food. The benefits come from the consistent, holistic effect of a nutrient-dense diet. For example, the protein in eggs helps regulate blood sugar, preventing disruptive spikes and crashes that can interrupt sleep. This combination of direct melatonin, tryptophan, and stable blood sugar regulation is what makes eggs a valuable, natural approach to supporting rest.

Melatonin Content: How Eggs Compare

Research has specifically quantified the melatonin concentration in whole raw eggs at 1.54 ng/g. To put this in perspective, it is helpful to compare eggs to other well-known dietary sources of melatonin.

Melatonin Content Comparison: Eggs vs. Other Foods


Food Source	Melatonin Content (ng/g)	Tryptophan Content	Other Benefits	Notes
Eggs (Raw)	1.54	High	Protein, Vitamin D, B vitamins	Offers a complete protein source.
Pistachios	233,000	Moderate	Magnesium, Vitamin B6	One of the richest plant sources, but content can vary.
Tart Cherries	~13.5	Moderate	Antioxidants	Often consumed as juice, but can be high in sugar.
Milk	Variable	High	Calcium, Tryptophan	Concentration higher in night-collected milk.
Salmon	0.21	Moderate	Omega-3s, Vitamin D	Omega-3s may also improve sleep quality.
Oats	Variable	High	Magnesium, Calcium, Fiber	Complex carbs aid tryptophan conversion.

Beyond Melatonin: Other Sleep-Supporting Nutrients in Eggs

The benefits of eggs for sleep extend beyond melatonin and tryptophan. They are also packed with other essential vitamins and minerals that play a role in the body's sleep regulation systems.

Vitamin D: Eggs are one of the few natural food sources of vitamin D, a nutrient increasingly linked to better sleep quality. A deficiency in vitamin D is associated with poor sleep and sleep disorders.
Calcium: This mineral helps regulate melatonin levels. Eggs contain a moderate amount of calcium, contributing to the overall nutrient intake needed for a regulated sleep cycle.
B Vitamins: Eggs are rich in various B vitamins, including B2, B12, and folate. B12, in particular, is thought to help with melatonin production.
Protein: The high-quality protein in eggs promotes satiety, which can prevent hunger-related awakenings. Protein also provides the amino acids necessary for muscle repair, particularly beneficial for those who exercise in the evening.

When and How to Eat Eggs for Sleep

To maximize the sleep-promoting effects of eggs, timing and preparation matter. Experts suggest a light snack or dinner a few hours before bed is ideal. Eating a large, heavy meal too close to bedtime can disrupt sleep due to the digestive process. For those with gastroesophageal reflux disease (GERD), the higher fat content in egg yolks could exacerbate symptoms, so focusing on egg whites might be a better option.

Here are some small, sleep-friendly egg dish ideas:

Scrambled egg whites: A light, protein-rich snack. Add spinach for extra magnesium.
Hard-boiled egg: Convenient and easy to digest, a perfect grab-and-go snack.
Egg drop soup: A warm, comforting option that is easy on the digestive system.
Frittata with sleep-friendly vegetables: Incorporate vegetables like mushrooms, which also contain melatonin.

For more detailed research on dietary sources of melatonin, you can explore peer-reviewed studies published on platforms like the National Institutes of Health (NIH) website, such as this review: Dietary Sources and Bioactivities of Melatonin.

Conclusion: Eggs as a Natural Sleep Aid

In conclusion, the answer to the question "do eggs contain melatonin?" is a definitive yes, and they are one of the better animal-based sources. However, the impact of consuming eggs on sleep is multi-faceted. The melatonin, tryptophan, and other essential nutrients like vitamin D work synergistically to support the body's natural sleep processes. While they are not a substitute for proper sleep hygiene or addressing underlying health issues, incorporating eggs into a balanced diet can be a simple, natural, and delicious way to foster better rest. By being mindful of meal timing and preparation, you can best harness the sleep-promoting potential of this versatile superfood.

Note: While eggs can be a healthy addition to most diets, individual nutritional needs and conditions vary. If you have concerns about sleep or diet, it is always recommended to consult a healthcare professional.

Frequently Asked Questions

Studies have measured the melatonin concentration in whole raw eggs at approximately 1.54 nanograms per gram (ng/g). While this is a small amount, it is considered significant relative to many other food sources.

For some individuals, eating a small, light egg dish a few hours before bed can help improve sleep quality. This is due to the combination of melatonin, tryptophan, and other nutrients that aid relaxation and regulate the sleep cycle.

No. The impact of dietary melatonin on sleep is part of a larger nutritional and lifestyle picture. Eating a healthy, balanced diet is more important than focusing on any single food. Overall sleep hygiene is also a critical factor.

The effects of cooking on melatonin content in eggs are not extensively studied in the provided sources. However, as melatonin is a stable molecule, a typical amount is likely to remain after standard cooking processes. The nutritional benefits of eggs for sleep, including tryptophan, remain intact.

Among animal products, eggs are considered one of the best sources of melatonin. However, some plant-based foods like pistachios and tart cherries contain much higher concentrations.

Eggs are also rich in vitamin D, B vitamins (including B12), and calcium. Vitamin D and calcium are involved in regulating melatonin, while B vitamins assist in the production of melatonin and serotonin.

Eating too large a meal, including a heavy egg dish, close to bedtime can interfere with sleep due to digestion, especially for individuals with GERD. It is best to have a light snack a few hours before sleep.

The provided research does not specify significant variations in melatonin based on factors like farming method or organic status. Melatonin levels can, however, vary based on a variety of environmental factors affecting the hens.