Is Almond High in Melatonin? Unpacking the Truth About Sleep and Almonds

November 13, 2025 •

3 min read

Recent studies suggest that eating almonds may improve sleep. Many people ask: is almond high in melatonin? While almonds do offer sleep-related benefits, the answer involves more than just melatonin, as they are a nutrient-rich food that supports better rest.

Quick Summary

Almonds contain melatonin and other sleep-promoting nutrients like magnesium and calcium. Research suggests that their overall nutritional makeup, rather than just high melatonin content, is key to their sleep benefits. While a healthy choice, they are not a concentrated melatonin source like a supplement.

Key Points

Moderate Melatonin: Almonds have melatonin, but not in high amounts compared to supplements and some other foods.
Magnesium Rich: Almonds are an excellent source of magnesium, which helps relax muscles and calm the nervous system, improving sleep.
Multiple Nutrients: Almonds offer sleep benefits from a mix of nutrients, including melatonin, magnesium, calcium, and tryptophan.
Research-Backed: Studies show that eating almonds regularly can improve sleep quality.
Whole Nuts are Best: Choose raw or minimally processed almonds for maximum benefits.
Supports Sleep Health: The healthy fats and fiber in almonds help stabilize blood sugar, preventing sleep disruptions.

Melatonin's Role in Sleep

Melatonin, a hormone produced by the pineal gland in the brain, responds to darkness. It signals the body that it's nighttime, helping regulate the sleep-wake cycle, also known as the circadian rhythm. Since the body makes its own melatonin, dietary sources of this hormone are of interest.

Melatonin in Almonds

Almonds do contain melatonin, but the quantity is not as high as some might assume when compared to supplements. Studies have measured melatonin levels in almonds, with amounts varying based on almond type and testing methods.

Almonds vs. Pistachios: Melatonin Content

While almonds offer melatonin, pistachios may have higher amounts. A 2019 study in the Journal of Food Composition and Analysis noted pistachios were generally richer in melatonin than almonds. This does not diminish the potential benefits of almonds for sleep, but it helps put their melatonin contribution into perspective.

Almonds: Beyond Melatonin

Almonds are recommended for sleep often due to their nutrients:

Magnesium: Almonds have magnesium, with one ounce providing a significant portion of the daily recommended intake. Magnesium helps quiet the nervous system by activating GABA receptors, which calm nerves and promote relaxation. Adequate magnesium intake can improve sleep quality, especially in people with insomnia.
Calcium: Almonds also have a good amount of calcium. Calcium works with magnesium to promote muscle relaxation.
Tryptophan: Almonds contain tryptophan, an amino acid the body uses to make serotonin and, subsequently, melatonin.
Healthy Fats and Fiber: Their healthy fats, fiber, and protein help stabilize blood sugar levels throughout the night, preventing disruptions that can interrupt sleep.

Studies on Almonds and Sleep

Several studies explore almonds and sleep:

2024 Clinical Trial: A randomized trial with 64 adults in India found that those eating 60g of almonds daily for 20 weeks improved their Pittsburgh Sleep Quality Index (PSQI) scores compared to a control group.
Student Study: A 2017 study on medical students showed that eating 10 almonds daily for 14 days was linked to less insomnia.
Animal Studies: Earlier animal studies also showed that almond extract can have sedative effects.

Comparison of Sleep-Supporting Foods


Food (per 1 oz serving)	Approximate Melatonin (ng/g)	Other Sleep Nutrients	Context for Sleep
Almonds	1.2-2.5	Magnesium, Calcium, Tryptophan, Fiber	A balanced choice with multiple sleep-supporting nutrients.
Pistachios	2.6-12	Vitamin B6, Magnesium, Calcium	Generally higher in melatonin than almonds; also rich in Vitamin B6.
Tart Cherries	High, especially in juice	Antioxidants	One of the best-known food sources, backed by research for increasing serum melatonin.
Milk	High, especially from nighttime milking	Tryptophan, Calcium, Vitamin D	A traditional sleep aid, can increase circulating melatonin levels.
Walnuts	1.1-3.3	Magnesium, Zinc, Healthy Fats	Another nutritious nut that contains a good amount of melatonin.

Conclusion: Almonds for Sleep

So, is almond high in melatonin? Not as high as supplements, but high enough to be a noteworthy source. The true value of almonds for sleep lies in their combined nutrients, offering melatonin, magnesium, calcium, and healthy fats. This makes them a balanced choice for a bedtime snack, supporting relaxation and stable blood sugar for restful sleep. A healthy diet and lifestyle, including good sleep habits, are crucial for long-term sleep improvements. While almonds can be a helpful tool, they work best as part of a broader wellness strategy.

For more information on the effects of diet on sleep, see academic resources such as the NIH study.

Frequently Asked Questions

Studies show a range, with one indicating around 1.2 to 2.5 ng of melatonin per gram in various almond types. This is less than a typical supplement.

There's no official dosage, but studies have used between 10 almonds (~30g) and 60g daily, with positive results. A small handful is a reasonable snack.

Yes, some studies suggest regular almond consumption may help reduce insomnia due to melatonin, magnesium, and other nutrients.

Almond milk likely has less melatonin than whole almonds. The melatonin is concentrated in the nut itself, and processing can reduce the concentration.

Some studies suggest pistachios may have more melatonin. However, both offer sleep-supporting nutrients, including magnesium, so either is a good choice.

Eating a handful of almonds about an hour before bed can be helpful. This gives your body time to digest the nutrients and relax before sleep.

Besides almonds, other food sources of melatonin include tart cherries, goji berries, milk, eggs, fish, and walnuts.