Unpacking the Sleep Connection: How much melatonin is in a tart cherry?

October 29, 2025 •

4 min read

The Montmorency tart cherry, a specific variety noted for its benefits, contains approximately 13.5 nanograms of melatonin per gram of fresh fruit. Many people wonder, how much melatonin is in a tart cherry compared to synthetic supplements, and is it truly enough to make a difference for sleep health?

Quick Summary

Tart cherries contain naturally-occurring melatonin, but the quantity is significantly lower than a standard melatonin supplement. The fruit's sleep benefits also come from other compounds like tryptophan and potent antioxidants, creating a synergistic effect.

Key Points

Trace Melatonin Content: A tart cherry contains a very small amount of melatonin compared to a standard synthetic supplement, typically measured in nanograms versus milligrams.
Synergistic Sleep Effects: The sleep benefits of tart cherries are not solely from melatonin but also from tryptophan and antioxidants like anthocyanins that work together.
Montmorency Variety: The Montmorency sour cherry has been specifically identified in research for its higher melatonin concentration compared to other cherry types.
Juice vs. Extract: While tart cherry juice provides a concentrated amount of compounds, extracts in capsule form offer a standardized amount without the sugar content.
Beyond Sleep: Tart cherries also provide anti-inflammatory and antioxidant benefits that can aid muscle recovery and support heart health.
Manage Sugar Intake: When drinking tart cherry juice, choose 100% pure versions without added sugars and be mindful of the calorie and sugar content, especially before bed.

Understanding Melatonin in Tart Cherries

For years, tart cherries, particularly the Montmorency variety, have been celebrated as a natural sleep aid. This reputation is rooted in their melatonin content, the hormone that regulates the body’s sleep-wake cycle. However, the actual amount of melatonin present is a crucial detail to understand. In fresh Montmorency cherries, research indicates a concentration of around 13.46 nanograms per gram (ng/g). While this makes them a notable food source of the hormone, it is a very small amount when compared to a typical supplement dose.

The Numbers: Tart Cherry Melatonin vs. Supplements

To put the melatonin content of tart cherries into perspective, consider the dosage difference. A single milligram is equivalent to 1,000,000 nanograms. This means that even a low-dose 1 mg supplement contains significantly more melatonin than a large serving of fresh tart cherries or a glass of juice. For example, the amount of melatonin in the juice from 100 grams of tart cherries is estimated at just 0.135 micrograms, which is a minute fraction of a single milligram supplement dose. This is why some studies on sleep improvement with tart cherries point to factors beyond just the melatonin content.

The Synergistic Sleep Effect: Beyond Just Melatonin

If the melatonin content is so low, why do so many people report improved sleep after consuming tart cherry products? The answer lies in a synergistic effect involving other beneficial compounds found in the fruit. Tart cherries also contain tryptophan, an amino acid that the body uses to create its own melatonin and serotonin, another hormone that influences mood and sleep. Furthermore, tart cherries are rich in powerful antioxidants, specifically anthocyanins, which are responsible for their vibrant red color. These antioxidants help reduce inflammation and oxidative stress in the body. Since both inflammation and stress can disrupt sleep, this anti-inflammatory effect likely contributes to the overall sleep-promoting properties of tart cherries. It is the combination of a small but bioavailable dose of natural melatonin, an indirect boost via tryptophan, and the anti-inflammatory properties that is believed to enhance sleep quality, not just the melatonin alone.

Tart Cherry Forms: A Comparison

To understand the different ways to consume tart cherries for their health benefits, it is important to know the pros and cons of each form. The concentration of nutrients, including melatonin, can differ based on how the fruit is processed.


Form	Pros	Cons	Melatonin Concentration Notes
Fresh Fruit	High in fiber, vitamins, and minerals. Delicious, whole-food option.	Low melatonin concentration per serving; requires eating large quantities. In-season availability is limited.	Melatonin is present in trace amounts, approximately 13.5 ng/g in Montmorency.
Juice	Concentrated source of nutrients and melatonin compared to fresh fruit.	High in natural sugars and calories; can cause stomach upset in some people due to sorbitol.	More concentrated than fresh fruit, but still much lower than a supplement dose.
Concentrate	Very potent and convenient. Small serving provides the equivalent of many cherries.	Very tart and high in sugar; should be diluted. Some nutrients may be lost in processing.	Highest concentration among food forms, offering a stronger presence of melatonin and other compounds.
Extract Capsules	Provides a specific amount in a convenient pill form. No sugar or calories.	May lack the full synergistic effect of the whole fruit and other compounds like tryptophan present in juice.	Standardized for specific compounds but relies on extraction process.

Navigating Sugar and Timing

When opting for tart cherry juice or concentrate, it is important to be mindful of the sugar content. While it is natural sugar, consuming excessive amounts, especially before bed, can lead to a blood sugar spike that may disrupt sleep. For this reason, many health experts recommend choosing 100% pure tart cherry products without added sugars and consuming them in moderation. Timing of consumption is also a consideration; studies have shown benefits with both morning and evening intake, with some suggesting consumption a period before bed. Consistency is often key, with effects becoming noticeable after a few weeks of regular use.

Other Health Benefits of Tart Cherries

The advantages of adding tart cherries to your diet extend beyond just sleep. Their rich antioxidant and anti-inflammatory properties offer a host of other health benefits:

Muscle Recovery: For athletes, tart cherry juice has been shown to aid in muscle recovery, reduce muscle soreness, and minimize strength loss after strenuous exercise. The antioxidants help fight the oxidative stress caused by intense training.
Immune System Support: The abundance of vitamins, including Vitamin C, and antioxidants helps to boost overall immune function.
Heart Health: Some studies suggest that tart cherries can help lower blood pressure, which benefits cardiovascular health.
Gout and Arthritis Relief: The anti-inflammatory effects of tart cherries may help reduce symptoms of inflammatory conditions like gout and arthritis.

Conclusion: Setting Realistic Expectations

In summary, while tart cherries are a natural source of melatonin, their quantity is negligible compared to a synthetic supplement. The sleep-promoting power of tart cherries stems from a combination of trace melatonin, tryptophan, and powerful anti-inflammatory anthocyanins. This synergistic blend offers a gentle, natural alternative to help regulate sleep and provide other health benefits. It is a complementary approach that works best alongside good sleep hygiene, not as a replacement for addressing underlying sleep issues. For anyone considering using tart cherry for sleep, understanding its moderate effects and managing sugar intake is key. For more in-depth information on melatonin, consult resources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Studies have shown potential sleep benefits with daily consumption of tart cherry concentrate diluted in water, or 100% tart cherry juice. It is often suggested to split the consumption into morning and evening.

While some individuals may notice subtle improvements within a few days, consistent use over one to two weeks is often recommended to assess the full effect. Results can vary significantly from person to person.

Yes, taking both is generally safe since the amount of melatonin in tart cherries is minimal compared to a supplement dose. However, always consult a healthcare provider before combining supplements, especially if you are on other medications.

Most people can safely consume tart cherry juice in moderation. However, its high sorbitol content can cause stomach upset or diarrhea in some individuals, particularly those with irritable bowel syndrome (IBS). It is also high in sugar and calories, which should be considered by people with diabetes or those managing their weight.

Yes, the Montmorency variety has been the subject of most research and is known to have a higher melatonin concentration than other types, such as the Balaton variety.

Yes, tart cherries contain tryptophan, an amino acid that the body uses to produce its own melatonin and serotonin. They are also rich in anti-inflammatory antioxidants that help reduce oxidative stress, which can positively impact sleep.

This depends on the individual and their needs. Juice provides a wider range of nutrients and has shown positive results in studies. Extract capsules offer a standardized amount of active compounds without the sugar and calories, which may be preferable for some people.