Do sesame seeds contain melatonin?

October 31, 2025 •

3 min read

Scientific research has confirmed that sesame seeds are a natural food source of melatonin, with some varieties containing relatively high concentrations compared to other oilseeds. Do sesame seeds contain melatonin and can they truly help you achieve a better night's rest?

Quick Summary

Sesame seeds are a natural source of melatonin and also provide other sleep-supporting nutrients like tryptophan, magnesium, and calcium. The melatonin content varies by sesame seed variety and growing conditions, offering a natural dietary addition for those seeking to support their sleep cycle.

Key Points

Melatonin Confirmed: Yes, multiple scientific studies have confirmed that sesame seeds contain melatonin.
Content Varies: The amount of melatonin present can differ significantly depending on the sesame seed variety, with some having higher concentrations than others.
Tryptophan Source: Sesame seeds are also a good source of tryptophan, an amino acid that the body uses to synthesize melatonin.
Rich in Minerals: They provide essential minerals like magnesium and calcium, which are also critical for promoting healthy sleep patterns.
Natural Approach: Eating melatonin-rich foods is a natural way to support sleep, offering a gentler alternative to supplements.
Enhance Absorption: To maximize nutrient absorption, some recommend grinding or toasting sesame seeds before consumption.
Part of a Healthy Diet: For best results, incorporate sesame seeds into a balanced diet alongside other sleep-promoting foods like walnuts, tart cherries, and fish.

Do Sesame Seeds Contain Melatonin? The Scientific Answer

Yes, research shows that sesame seeds naturally contain melatonin. Melatonin is a hormone that regulates the body's sleep-wake cycle, known as the circadian rhythm. Studies highlight sesame seeds as a significant plant-based source, though the concentration can vary widely based on factors like variety, environment, and processing.

Melatonin Levels in Different Sesame Varieties

The melatonin content in sesame seeds is not uniform. For instance, white sesame has shown higher concentrations in some studies compared to other oilseeds like sunflower seeds and soybeans. Research on various Chinese sesame types found a wide range of melatonin levels, from 0.04 to 298.62 ng/g, with landraces often having higher concentrations than bred cultivars.

Beyond Melatonin: The Synergistic Sleep Benefits of Sesame Seeds

Sesame seeds offer more than just melatonin for sleep. They contain a combination of nutrients that support relaxation and sleep regulation.

Tryptophan: The Melatonin Precursor

As an essential amino acid, tryptophan is vital for producing serotonin and melatonin in the body. Sesame seeds are a good source of tryptophan, and consuming them with carbohydrates may enhance its absorption.

Minerals That Aid Sleep: Magnesium and Calcium

Sesame seeds are also rich in magnesium and calcium, minerals crucial for sleep.

Magnesium: Helps calm the nervous system and relax muscles. Low levels are linked to sleep problems.
Calcium: Involved in melatonin production and can improve sleep efficiency.

Comparison of Melatonin in Foods

The table below compares the melatonin content of white sesame seeds to other foods.


Food Source	Reported Melatonin Concentration (ng/g dry weight)	Key Sleep-Supporting Nutrients
White Sesame	75.24	Tryptophan, Magnesium, Calcium
Sunflower Seeds	67.45	Melatonin, Tryptophan, Magnesium
Soybean	56.49	Melatonin, Tryptophan, Magnesium
Pistachios	233,000 (very high)	Melatonin, Magnesium, Vitamin B6
Walnuts	0.04 (may vary by source)	Melatonin, Tryptophan, Omega-3s
Tart Cherries	13.46	Melatonin, Tryptophan, Antioxidants
Eggs	1.54	Melatonin, Tryptophan, Vitamin D
Cow's Milk (Night)	Higher melatonin content (up to 10x)	Melatonin, Tryptophan, Calcium

How to Incorporate Sesame Seeds for Better Sleep

Including sesame seeds in your diet is a simple way to boost sleep-promoting nutrients.

Toast and Grind: Toasting enhances flavor, and grinding can improve nutrient absorption.
Add to Meals: Sprinkle on salads, grains, or roasted vegetables.
Bedtime Snack: Blend into an evening smoothie or combine with other melatonin-rich foods.
Use Tahini: Incorporate tahini, made from ground sesame seeds, into dressings or dips.

The Context of Dietary Melatonin vs. Supplements

Dietary melatonin from sources like sesame seeds supports sleep differently than supplements. Food sources provide lower, less concentrated doses and work gradually with other nutrients. Supplements offer higher doses for a more immediate effect. Incorporating sesame seeds is a natural approach, but supplements or persistent sleep issues should be discussed with a healthcare provider.

Conclusion: Sesame Seeds as a Natural Sleep Aid

In summary, sesame seeds contain melatonin and offer a range of nutrients including tryptophan, magnesium, and calcium that support a healthy sleep cycle. While melatonin content varies, adding them to a balanced diet provides a natural way to potentially improve sleep quality and promote restful sleep.

For further scientific information on dietary melatonin, consult research from institutions like the National Institutes of Health.

Frequently Asked Questions

The amount of melatonin in sesame seeds varies widely based on the specific variety, cultivation environment, and color. Studies have reported concentrations ranging from 0.04 to 298.62 ng/g, with white sesame seeds sometimes containing higher levels.

Scientific research indicates that the melatonin content can vary. Some studies suggest white sesame seeds may contain higher concentrations than black or brown varieties. However, all types offer beneficial nutrients for sleep.

Sesame seeds support sleep through a multi-nutrient approach. Besides melatonin, they provide tryptophan, which the body converts into serotonin and melatonin, and are rich in magnesium and calcium, both vital for nervous system relaxation and sleep regulation.

For optimal nutrient absorption, it is often recommended to toast and grind the seeds into a powder or consume them as tahini. This can be added to smoothies, sprinkled on salads, or mixed with yogurt for an evening snack.

No, sesame seeds should not be considered a direct replacement for melatonin supplements. The dose of melatonin from food is much lower than supplements. Dietary melatonin is a natural way to support a healthy sleep cycle, whereas supplements provide a high, concentrated dose.

Yes, other seeds like sunflower seeds and pumpkin seeds are also known to contain melatonin and tryptophan. Pumpkin seeds are particularly noted for their magnesium and tryptophan content.

For most people, consuming sesame seeds daily as part of a balanced diet is safe and beneficial. They are a healthy source of various nutrients. However, individuals with sesame allergies should, of course, avoid them.