Does Chicken Have Melatonin in It? Unpacking the Science

November 13, 2025 •

4 min read

While commonly associated with supplements and tart cherries, studies have found that melatonin is present in many other foods, including meat. The question, 'Does chicken have melatonin in it?' therefore has a surprising but definite answer. Melatonin is a hormone that regulates sleep cycles, and its presence in chicken is now a recognized fact in food science.

Quick Summary

This article explores the science behind the presence of melatonin in chicken, distinguishing it from tryptophan's role and detailing the quantity. It also discusses dietary sources, absorption, and overall impact on sleep and health.

Key Points

Melatonin is present in chicken: Scientific studies have identified small quantities of melatonin (in ng/g range) in chicken meat and other animal products.
Tryptophan is the main driver for sleep effects: The sleepiness associated with eating chicken is not due to its direct melatonin content, but rather the amino acid tryptophan, which the body converts into serotonin and melatonin.
Amount is too small to be a significant sleep aid: The melatonin concentration in chicken is negligible compared to supplements or other dietary sources like tart cherries, so its direct sleep-promoting effect is minimal.
Melatonin serves other functions in the chicken: In chickens, melatonin is crucial for regulating circadian rhythm, boosting immune function, and acting as an antioxidant that helps preserve meat quality.
Combine with carbohydrates for best results: To utilize the tryptophan in chicken for sleep, pair it with carbohydrates to aid its transport across the blood-brain barrier.
Rely on sleep hygiene and proven sources: For effective sleep support, focus on overall sleep hygiene and other foods with higher, more bioavailable melatonin content like tart cherries, pistachios, and eggs.

Yes, Chicken Contains Melatonin

Recent scientific research has confirmed the presence of melatonin in chicken meat, a fact that was not widely reported until relatively recently. A 2014 study identified melatonin in various meats, including lamb, beef, pork, and chicken, with concentrations in the range of nanograms per gram (ng/g). The levels found in whole chicken meat and skin were approximately 2.3 ng/g. While this amount is relatively small compared to supplements, it confirms that animal products, including poultry, are a natural dietary source of this important hormone.

The Melatonin-Tryptophan Connection in Chicken

Many people mistakenly attribute the sleepy feeling after eating poultry, like turkey on Thanksgiving, directly to melatonin. The true mechanism is more nuanced and involves an amino acid called tryptophan.

Tryptophan as a precursor: Tryptophan is an essential amino acid found in chicken and is a building block for producing both serotonin and melatonin in the body. Serotonin is a neurotransmitter that helps regulate mood, while melatonin governs the sleep-wake cycle.
The conversion process: After consuming chicken, your body gets a dose of tryptophan. The process of converting this into serotonin and then melatonin is complex and dependent on other factors, like carbohydrate intake, which helps tryptophan cross the blood-brain barrier.
The actual amount: While chicken is a good source of tryptophan, the amount of melatonin it contains directly is very low in ng/g, especially when compared to the milligram dosages found in supplements. Therefore, the drowsy effect often attributed to chicken is more likely linked to the body's use of tryptophan and the subsequent production of its own melatonin, rather than the minuscule amount present in the meat itself.

Comparing Melatonin and Tryptophan for Sleep

It's important to understand the distinction between directly consuming melatonin and consuming a precursor like tryptophan.


Feature	Melatonin	Tryptophan
Source in Chicken	Exists in very small, direct quantities (ng/g).	An essential amino acid found in higher, more significant quantities.
Function	A hormone that directly signals the body to prepare for sleep.	A precursor amino acid that the body converts into serotonin and then melatonin.
Sleep Impact	Direct, but the dietary amounts in food are too small to have a significant effect.	Supports the body's natural production of sleep-regulating hormones.
Dependence	Doesn't depend on other dietary factors for absorption, but its effectiveness from food is minimal.	Relies on factors like carbohydrate intake to be effectively converted into sleep-related compounds.

The Broader Role of Melatonin in Chickens

Melatonin is not just a passive compound in chicken meat; it plays a crucial physiological role in the bird's own biology. Studies have revealed that melatonin is vital for a chicken's overall health and development.

Circadian Rhythm: Melatonin in chickens, like in humans, is produced by the pineal gland and regulates their circadian rhythm, or sleep-wake cycle. This is crucial for their growth and well-being.
Immune Function: Melatonin has been shown to boost the immune response in broiler chickens, especially under stress. This is achieved by enhancing the proliferation of lymphocytes and improving cytokine production.
Antioxidant Properties: As a potent antioxidant, melatonin protects chickens from oxidative stress and inflammation. This property also contributes to the preservation of the meat's quality and shelf life after processing.

How to Maximize Sleep Benefits from Your Diet

Instead of relying on the minimal melatonin in chicken, a more effective dietary strategy for better sleep involves eating foods that support your body’s natural hormone production.

Here are some tips to consider:

Consume Tryptophan with Carbohydrates: Pairing a small portion of lean chicken with a carbohydrate source, like rice or sweet potatoes, can help the tryptophan more effectively reach the brain and aid in melatonin synthesis.
Timing is Key: Eat your dinner several hours before bed. A heavy meal too close to sleep can cause digestive issues that disrupt rest.
Explore Other Melatonin Sources: If you're looking for dietary melatonin, consider foods with higher concentrations. These include tart cherries, pistachios, eggs, and milk.
Prioritize Sleep Hygiene: Remember that diet is just one piece of the puzzle. Consistent sleep-wake times, a comfortable sleeping environment, and limited evening light exposure are fundamental for good sleep.

Conclusion

While the answer to 'Does chicken have melatonin in it?' is a scientifically-backed 'yes,' the amount is too insignificant to meaningfully impact human sleep. The popular association between chicken and drowsiness stems instead from its high tryptophan content, an amino acid that the body uses to produce its own sleep-regulating hormones. To naturally support a healthy sleep cycle, a balanced diet incorporating tryptophan with other healthy eating and lifestyle habits is a far more reliable approach than counting on the melatonin found directly in chicken meat.

Frequently Asked Questions

Studies have shown that whole chicken meat and skin contain approximately 2.3 ng/g of melatonin. This is a very small amount and not enough to have a noticeable effect on human sleep patterns.

Yes, it is the tryptophan in chicken that your body uses to produce serotonin and melatonin, which are hormones that help regulate sleep. The drowsy effect is more related to your body's natural processes using this amino acid, rather than direct melatonin from the meat.

Scientific research has confirmed that melatonin is present in various meats, including chicken, beef, pork, and lamb, though the amounts are very small (in the ng/g range).

Foods naturally high in melatonin include tart cherries, pistachios, walnuts, eggs, milk, and certain types of fish like salmon.

While a small portion of lean chicken as part of a light meal a few hours before bed may help due to its tryptophan content, a heavy or large meal of chicken is more likely to disrupt digestion and negatively impact sleep.

The amount of melatonin in food is generally too low to treat insomnia effectively. Supplements, which provide much larger, concentrated doses, are the more common and studied method for addressing sleep issues.

While the exact impact of all cooking methods isn't fully clear, nutrient concentrations in food can be affected by preparation. In the case of chicken, even a small potential reduction would be negligible given the already tiny amounts of melatonin present.