The Surprising Role of Phytomelatonin: Does Mustard Have Melatonin?

October 12, 2025 •

4 min read

A 2000 study identified that among 15 edible plant seeds tested, the highest concentrations of melatonin were found in white and black mustard seeds. This surprising fact reveals that yes, does mustard have melatonin, confirming its presence and shedding light on its potential contribution to a sleep-focused nutrition diet.

Quick Summary

Mustard seeds contain significant levels of phytomelatonin, a plant-based hormone that influences sleep. The article explores the melatonin content in mustard, compares it with other food sources, and discusses how to incorporate sleep-supporting nutrients for a better diet and restful sleep.

Key Points

Mustard seeds contain melatonin: Studies show that mustard seeds, particularly white and black varieties, are a natural source of phytomelatonin, a plant-based hormone that influences sleep.
Melatonin content varies by form: The processed condiment contains a much lower concentration of melatonin compared to the raw seeds from which it's derived.
Pair with other sleep-supporting foods: Incorporating other sources of melatonin and its precursors, like pistachios, tart cherries, and walnuts, can offer more significant benefits.
Enhance melatonin production naturally: A diet rich in tryptophan (poultry, eggs) and magnesium (spinach, seeds) provides the building blocks your body needs to produce its own melatonin.
Adopt holistic sleep nutrition: Beyond just melatonin, consider your overall dietary pattern, meal timing, and the avoidance of stimulants like caffeine for improved sleep quality.

The Surprising Science: Mustard as a Source of Phytomelatonin

Melatonin is a hormone primarily known for regulating the body's sleep-wake cycle, or circadian rhythm. While the human pineal gland produces melatonin, it's also found in various plants, where it's known as phytomelatonin. For decades, the focus on dietary melatonin has been on sources like tart cherries and nuts. However, research has revealed that mustard seeds are a surprisingly potent source of this plant hormone.

Initial studies in the year 2000 showed that white and black mustard seeds possessed the highest levels of melatonin among several edible plant seeds. More recently, researchers developing extraction methods for mustard seeds have isolated very high concentrations of melatonin (up to 660.72 ± 41.05 ng/g of dry mustard powder), confirming its potential as a natural source for food and therapeutic supplements. In plants, melatonin acts as a powerful antioxidant, protecting against various environmental stresses. When consumed, these protective properties may also be beneficial to human health.

It's important to distinguish between the raw mustard seeds and the processed condiment. Prepared mustard contains much lower concentrations of melatonin and is often high in sodium, which is not conducive to healthy sleep. Therefore, focusing on whole mustard seeds or specialized extracts is key to leveraging this nutritional benefit.

Beyond the Seeds: A Wider Look at Melatonin in Your Diet

While mustard seeds offer a fascinating source of phytomelatonin, they are part of a broader nutritional approach to supporting sleep. To make a meaningful impact, incorporating a variety of melatonin-rich and sleep-supporting foods into your diet is more effective than relying on a single source. Here are some other valuable food sources:

Pistachios: These nuts contain some of the highest concentrations of melatonin found in food.
Tart Cherries: Especially tart cherry juice, has been shown to increase circulating melatonin levels in some studies.
Walnuts: A good source of both melatonin and healthy omega-3 fatty acids, which also support overall brain health and sleep.
Eggs: A moderate source of melatonin, with some animal studies suggesting they boast more of this sleep-inducing hormone than other animal sources.
Fatty Fish: Salmon and mackerel are rich in vitamin D and omega-3s, which are linked to improved serotonin and melatonin regulation.

The Building Blocks: Key Nutrients for Melatonin Production

Our bodies don’t just absorb melatonin from food; they also produce it from precursor nutrients. A balanced diet rich in these components can effectively support the body’s natural synthesis of melatonin and other sleep-regulating chemicals.

Tryptophan: This essential amino acid is the primary precursor to serotonin, which in turn is converted into melatonin. Foods high in tryptophan include turkey, chicken, fish, eggs, cheese, and seeds. Combining tryptophan-rich foods with complex carbohydrates can help it cross the blood-brain barrier more effectively.
Magnesium: This mineral is crucial for promoting muscle relaxation and has been directly linked to improving the quality, duration, and tranquility of sleep. Good sources of magnesium include spinach, bananas, avocados, and pumpkin seeds.
Vitamin B6: This vitamin acts as a co-factor in the conversion of tryptophan to melatonin. Adequate intake is essential for this process to occur efficiently.

Mustard vs. Other Melatonin Sources: A Nutritional Comparison


Food Source	Melatonin Content (Relative)	Best Use for Sleep Diet
Mustard Seeds	High (in seed form)	Sprinkled on salads or roasted vegetables for a potent dose of phytomelatonin and other antioxidants.
Pistachios	Very High	A great evening snack. Raw pistachios are best for preserving melatonin levels.
Tart Cherry Juice	High	A glass of unsweetened juice in the evening, as studies have shown it can raise melatonin levels and improve sleep.
Eggs	Moderate	Can be included in an evening meal or snack to provide melatonin and protein for sustained satiety.
Walnuts	Moderate	Another excellent nut-based snack option, providing melatonin plus healthy omega-3s.

The Bigger Picture: A Holistic Approach to Sleep Nutrition

While consuming foods with melatonin can help, it's just one piece of the puzzle for achieving high-quality sleep. A holistic approach to sleep nutrition involves several key strategies:

Timing your meals: Avoid large, heavy meals close to bedtime, as this can disrupt digestion and sleep.
Limiting stimulants: Steer clear of caffeine and alcohol, especially in the hours leading up to sleep, as both can interfere with your sleep cycle.
Watching out for spicy foods: Some studies suggest that eating spicy foods, including mustard, can raise core body temperature and cause discomfort, which may hinder sleep.
Embracing a balanced diet: A varied diet rich in fruits, vegetables, and whole grains, like the Mediterranean diet, is consistently associated with better sleep quality and reduced insomnia symptoms.
Incorporating complex carbohydrates: Pair tryptophan-rich proteins with complex carbs like whole grain bread or oatmeal to aid in the delivery of tryptophan to the brain.

Conclusion: Integrating Mustard into Your Diet for Sleep

In conclusion, the question of does mustard have melatonin? is resoundingly answered with a 'yes,' particularly when referring to raw mustard seeds. While the prepared condiment offers little in terms of sleep-promoting benefits, incorporating whole mustard seeds into your diet as part of a varied nutritional strategy can be a small but interesting component of a sleep-supporting diet. A healthier approach involves a diet rich in a variety of melatonin-rich foods, coupled with smart eating habits and the right timing. Ultimately, a balanced, holistic diet and good sleep hygiene are the most effective tools for a restful night's sleep. For more dietary strategies, consider consulting resources like the Sleep Foundation's Guide to Foods for Sleep.

Frequently Asked Questions

Research has reported high concentrations of melatonin in white and black mustard seeds, with some studies from 2000 showing levels up to 200 ng/g dry weight. More recent studies using optimized extraction methods on yellow mustard seeds have even yielded levels as high as 660.72 ng/g.

While the seeds contain melatonin, the small amount in typical servings of prepared mustard is unlikely to have a significant effect on sleep. Prepared condiments often contain high sodium and other additives that are not beneficial for sleep health.

Some of the best dietary sources of melatonin include pistachios, tart cherries, walnuts, and eggs. Other plant sources include grapes, tomatoes, and certain grains like oats.

The body can produce its own melatonin from the amino acid tryptophan. The conversion process is supported by other nutrients like magnesium and vitamin B6.

Studies suggest that spicy foods, including mustard, can raise core body temperature and cause indigestion, which may disrupt sleep. It is best to avoid consuming them right before bed.

Dietary sources of melatonin offer the benefit of a holistic nutritional approach, providing other valuable vitamins and minerals. Supplements offer a more concentrated dose, but food sources are a natural and often safer option for long-term sleep support.

A balanced diet rich in whole foods, like the Mediterranean diet, is associated with better sleep quality. Avoiding caffeine and alcohol before bed and not consuming large, heavy meals late in the evening are also crucial for restful sleep.