Nutrition Diet: What Products Contain Melatonin for Better Sleep?

October 14, 2025 •

4 min read

Recent research reveals that a significant portion of the global population is affected by insomnia, with some estimates reaching nearly one-third. For those struggling with sleep, understanding what products contain melatonin naturally can be a powerful and effective dietary strategy.

Quick Summary

A dietary strategy to improve sleep involves consuming natural food sources of melatonin, like tart cherries, eggs, and nuts, to regulate the body's internal sleep-wake cycle.

Key Points

Top Food Sources: Tart cherries, eggs, pistachios, salmon, and oats are among the most potent natural sources of melatonin.
Combine with Tryptophan: Eating foods containing the amino acid tryptophan alongside carbohydrates can aid the body's conversion of tryptophan into melatonin.
Natural vs. Supplements: Melatonin in food is in much smaller doses than in supplements but comes with additional beneficial nutrients.
Consider Lifestyle: Good sleep hygiene, such as avoiding blue light before bed and getting morning sunlight, is crucial for supporting your body's natural melatonin production.
Timing Matters: Eat your last heavy meal a few hours before bedtime, and consider a light, melatonin-rich snack closer to sleep.
Varying Content: The amount of melatonin in foods can vary based on growing conditions, variety, and how it is processed.

The Natural Melatonin Advantage

Melatonin is a hormone produced by the pineal gland that plays a crucial role in regulating your body's sleep-wake cycle. While the body produces it in response to darkness, certain foods contain naturally occurring melatonin, which can support your body's levels and signal that it's time for rest. Melatonin in food is typically in lower concentrations than in supplements, but incorporating these products into your diet offers a gentle approach to improving sleep quality, alongside essential nutrients.

Plant-Based Melatonin Powerhouses

Many fruits, grains, and nuts are naturally rich in melatonin.

Fruits with Melatonin

Tart Cherries: Often considered one of the best food sources of melatonin, tart cherries and their juice may offer sleep benefits. Studies have indicated improved sleep time and efficiency in adults with insomnia who drank tart cherry juice.
Goji Berries: These berries contain a notable amount of melatonin.
Kiwi: Research suggests consuming two kiwis about an hour before bed could improve sleep onset, duration, and efficiency in those with sleep disturbances.
Pineapples, Grapes, and Strawberries: These fruits also contain melatonin.

Nuts, Seeds, and Grains

Pistachios: Raw pistachios contain some of the highest concentrations of melatonin among nuts. They also provide magnesium and vitamin B6, vital for melatonin synthesis.
Walnuts: Rich in melatonin and omega-3 fatty acids, walnuts can contribute to better sleep.
Oats: Oats contain melatonin and tryptophan, the precursor to melatonin. Including oats in an evening meal can support your natural sleep cycle.
Rice: Whole grains like rice are natural sources of melatonin, with black rice varieties often having higher levels.

Animal-Derived Melatonin Sources

Several animal products provide melatonin and essential nutrients that aid in its production.

Eggs: Eggs contain a considerable amount of melatonin compared to other animal sources.
Fish: Fatty fish like salmon and sardines are good sources of melatonin and are rich in omega-3 fatty acids and vitamin D, both supporting sleep quality.
Milk: Milk contains melatonin and tryptophan, which can help the body relax and synthesize melatonin. Some studies show that "night milk" can have higher melatonin levels.

Natural Food Sources vs. Supplements

There are key differences between getting melatonin from your diet and taking a supplement.

Dosage: Supplements usually provide much higher doses than natural food sources. The concentration in food varies based on factors like growing conditions.
Nutrients: Food sources offer other essential nutrients like vitamins and antioxidants that promote overall health and sleep. Supplements are isolated compounds.
Approach: While supplements can help with short-term issues, experts often recommend a holistic approach that includes diet and good sleep hygiene.
Regulation: Melatonin supplements in the U.S. are not FDA regulated, so potency and purity can vary. Natural foods are a safer way to increase intake.

Comparison of Melatonin-Rich Foods


Food	Melatonin Content (ng/g)	Notes
Pistachios (Raw)	23,300 (estimate based on studies)	Highest reported melatonin content among nuts.
Tart Cherries (Montmorency)	13.46	Widely recognized for sleep benefits, often consumed as juice.
Black Rice	3.71 (dry weight)	A rich source among grains, especially pigmented varieties.
Goji Berries	1.4	Also contains antioxidants with anti-aging effects.
Eggs (Dried solids)	6.1	Animal source, also provides protein and iron.
Salmon	3.7	Fatty fish with omega-3s and vitamin D for added benefits.
Oats	1.8	Provides both melatonin and tryptophan, plus complex carbs.
Milk (Cow)	0.03 (ng/g dry weight, or pg/mL)	Amount can vary greatly, especially between day and night milk.
Walnuts	0.04	Known for omega-3s, and contains melatonin and other minerals.

Tips for a Melatonin-Boosting Diet

Strategically incorporating melatonin-rich foods is important. A balanced diet supports your body's ability to produce sleep-promoting chemicals.

Combine tryptophan and carbs: Eating tryptophan-rich foods with carbohydrates can help tryptophan be converted into serotonin and melatonin.
Time meals: Avoid large meals close to bedtime; finish your last substantial meal a few hours before sleep.
Bedtime snack: A small, balanced snack, like walnuts or tart cherry juice, can be a good part of a nightly routine.
Reduce blue light: Blue light from screens can suppress melatonin production. Avoid devices an hour or two before bed.
Morning sunlight: Early sun exposure helps set your circadian rhythm, supporting nighttime melatonin production.

Conclusion

Adding melatonin-rich foods like tart cherries, eggs, and pistachios to a balanced diet is a natural way to support your sleep-wake cycle. While they offer lower doses than supplements, they provide a gentle boost with other essential nutrients. Combining these dietary choices with good sleep hygiene—consistent schedule, a cool and dark room, and reduced screen time—offers a comprehensive strategy for better sleep. For persistent sleep problems, consult a healthcare provider.

For more information on sleep health, visit the Sleep Foundation.

Frequently Asked Questions

Tart cherries, specifically Montmorency cherries, are widely regarded as one of the best fruit sources of natural melatonin. Studies have shown that consuming tart cherry juice can improve overall sleep time and efficiency.

Melatonin from food sources is not typically as potent as what you would find in a supplement. Food offers a lower, more gentle dose. Supplements provide higher, more concentrated amounts, but foods also offer other essential nutrients that support overall sleep health.

Yes, there is scientific backing to this traditional remedy. Milk contains both melatonin and the amino acid tryptophan, which the body uses to produce melatonin and serotonin, promoting relaxation and sleepiness.

It is best to consume melatonin-rich foods or a light snack containing them about 30 to 60 minutes before bedtime. Avoid heavy, large meals close to sleep, as they can interfere with digestion and disrupt sleep.

Natural food sources of melatonin are generally safe for children. For instance, breast milk naturally contains melatonin. However, melatonin supplements are not recommended for children without consulting a pediatrician.

Yes, certain food preparation methods can impact melatonin levels. Some sources suggest that roasting nuts may reduce their melatonin content, so consuming them raw may be more beneficial.

Other nutrients that can support better sleep include tryptophan (found in poultry, cheese, and oats), magnesium (in nuts, leafy greens), and vitamin B6 (in pistachios, salmon), all of which play roles in the synthesis of sleep-promoting hormones.