Melatonin in Cherries: A Closer Look
While cherries are often celebrated for their potential to improve sleep, the amount of melatonin they provide is significantly lower than a typical supplement. Studies have found that tart cherries, particularly the Montmorency variety, contain the highest levels of melatonin, but even these amounts are measured in nanograms, which are a fraction of a typical milligram-sized supplement dose. Understanding this difference is key to setting realistic expectations for using cherries as a sleep aid.
The Negligible Melatonin Content in Whole Cherries
A 2018 study on delayed sleep-wake phase disorder in humans highlighted the discrepancy between natural and supplemental sources. A 300-gram bowl of Montmorency tart cherries, which is more than a standard cup, delivers only about 3.9 micrograms of melatonin. A common melatonin supplement tablet, however, typically contains 1 to 5 milligrams, which is thousands of times more than what you'd find in a small serving of fruit. This stark comparison illustrates why relying solely on a cup of cherries for a potent melatonin dose is ineffective.
The Concentration Factor in Cherry Juice
For those seeking the melatonin benefits of cherries, concentrated tart cherry juice is a more viable option. The processing concentrates the fruit's compounds, including melatonin and tryptophan, an amino acid that helps the body produce melatonin. A pilot study reported by the National Institutes of Health noted that the juice derived from just 100 grams of tart cherries contained 0.135 micrograms of melatonin. When consumed over a week, tart cherry juice has been shown to significantly elevate melatonin levels and improve total sleep time.
Comparing Melatonin Sources: Cherries vs. Supplements
To put the melatonin content of cherries into perspective, the following table compares different sources. The data reveals that while cherries and their concentrated juice offer some melatonin, the quantity pales in comparison to synthetic supplements.
| Source | Melatonin Content | Notes |
|---|---|---|
| 1 cup fresh Montmorency tart cherries | Approximately 3.9 micrograms | A negligible amount relative to supplement dosages. |
| Juice from 100g of tart cherries | 0.135 micrograms | A concentrated source that shows a more noticeable effect. |
| Melatonin supplement (low dose) | 1 to 3 milligrams | A controlled, potent dose that provides a significant amount. |
| Melatonin supplement (high dose) | Up to 5 milligrams | Provides a high concentration for targeted use. |
Other Compounds and Factors for Sleep
Melatonin isn't the only sleep-supporting compound in cherries. Tart cherries also contain tryptophan, which the body uses to create its own melatonin and serotonin, the "feel-good" hormone. Additionally, cherries are rich in anthocyanins, which are potent antioxidants that have anti-inflammatory properties that may indirectly contribute to better sleep by reducing pain and muscle soreness. Therefore, the sleep benefits of cherries may stem from a combination of these factors rather than just their limited melatonin content.
How to Maximize the Sleep-Inducing Effects of Cherries
If you want to use cherries as part of a natural approach to sleep, consider incorporating them strategically into your routine. While eating fresh cherries is enjoyable and healthy, drinking concentrated tart cherry juice is a more effective way to ingest a higher concentration of beneficial compounds. Some people find success pairing cherry products with other sleep-promoting foods like nuts and oats. Limiting screen time and keeping lights low before bed also creates optimal conditions for melatonin to do its job, as light can neutralize its effects.
Considerations and Conclusion
In conclusion, while a cup of cherries does contain a small amount of naturally occurring melatonin, it is not a sufficient source for a significant sleep effect. For therapeutic purposes, concentrated juice is a more effective delivery method. The true power of cherries as a sleep aid likely comes from the synergistic effects of their melatonin, tryptophan, and antioxidant content. Before using any supplement, including melatonin, it is always recommended to speak with a healthcare provider, especially for children, pregnant women, or those with existing health conditions. While cherries are a healthy addition to any diet, they should be viewed as a supportive measure for sleep rather than a replacement for professional medical advice or a high-dose supplement.
References
- Cleveland Clinic - How Does Melatonin Work?
- Health.com - Tart Cherries for Sleep
- Johns Hopkins Medicine - Melatonin for Sleep: Does It Work?
- NCCIH - Melatonin: What You Need To Know
- Quora - Is the amount of melatonin in cherries actionable or negligible
