Top Food Sources of Melatonin
When it comes to dietary melatonin, not all foods are created equal. While many fruits, vegetables, and nuts contain this sleep-regulating hormone, their concentrations vary significantly based on species, growing conditions, and preparation. Research has identified a few standout contenders, with nuts often showing the highest levels among plant-based options.
The Surprising Leader: Pistachios
Research conducted at Louisiana State University has positioned American-grown pistachios as a potential top source of dietary melatonin. A study found they contain around 660 nanograms (ng) of melatonin per gram, a considerably higher amount than many other common foods tested. Interestingly, this study also found that roasting did not significantly diminish the melatonin content, making both raw and roasted pistachios beneficial. A single one-ounce serving (about 49 nuts) provides a substantial dose of melatonin, along with protein, healthy fats, and other sleep-supporting nutrients like vitamin B6 and magnesium.
Goji Berries: A Berry Good Source
For those who prefer a fruity option, goji berries are another excellent source of melatonin. Multiple studies have confirmed their rich melatonin content, with some finding concentrations as high as 1600 ng per gram. A two-week study found that participants who drank goji berry juice experienced improvements in sleep quality. These small, red berries also pack a punch of antioxidants, further supporting overall health.
Tart Cherries and Their Sleep-Promoting Power
Tart cherries, particularly the Montmorency variety, are renowned for their sleep-enhancing properties. This is due to their naturally high melatonin content and other compounds that help regulate sleep. While the melatonin concentration can vary based on the specific variety, tart cherry juice concentrate has been shown to increase melatonin levels and improve sleep quality and duration in adults with insomnia. It’s important to note that while effective, the melatonin dose from tart cherries is still lower than that found in typical melatonin supplements, suggesting other beneficial compounds are at play.
Eggs and Fish: Animal-Based Melatonin
For those who include animal products in their diet, eggs and fish are notable sources of melatonin. Eggs contain a respectable amount of melatonin, with some research indicating they have more than other animal sources like meat. Fish, especially oily varieties like salmon and sardines, also provide melatonin along with healthy omega-3 fatty acids, which can help promote better sleep. The melatonin content in animal products can vary, and it is generally lower than in the highest plant-based sources.
Other Notable Sources
- Milk: A traditional bedtime drink, milk contains both melatonin and tryptophan, the amino acid precursor to melatonin and serotonin. Interestingly, 'night milk'—collected from cows at night—contains significantly higher levels of melatonin than day milk.
- Mushrooms: Certain types of mushrooms, such as Reishi, have been shown to contain melatonin.
- Walnuts: These nuts contain melatonin and are also rich in magnesium, which helps relax muscles and promote sleep.
- Oats: A comforting bowl of oatmeal is not only a source of carbs but also contains melatonin and tryptophan.
Comparison of Melatonin-Rich Foods
| Food (per 100g) | Estimated Melatonin Content (ng) | Other Sleep-Promoting Nutrients |
|---|---|---|
| Pistachios (Raw) | ~66,000 | Vitamin B6, Magnesium, Tryptophan |
| Goji Berries (Fresh) | ~16,000 | Antioxidants, Zeaxanthin |
| Tart Cherries (Montmorency) | ~1,346 | Tryptophan, Antioxidants |
| Walnuts | ~4 | Magnesium, Serotonin |
| Eggs (Raw, Whole) | ~154 | Tryptophan, Protein |
| Salmon (Sockeye) | ~21 | Omega-3s, Vitamin D, Tryptophan |
Note: Melatonin levels can vary widely based on numerous factors including species, variety, and environmental conditions. Figures are approximations based on available studies.
Melatonin from Food vs. Supplements
While it is clear that many foods contain melatonin, the amount obtained from a dietary source is significantly less than a standard supplement. For instance, a common melatonin supplement dose is between 0.5 and 5 milligrams (500,000 to 5,000,000 ng), far exceeding what can be reasonably consumed through food. The benefit of food-based melatonin is often tied to the synergistic effect of other sleep-supporting compounds like magnesium, tryptophan, and antioxidants present in these foods. For example, the effect of tart cherries on sleep may be due to more than just its melatonin content.
Conclusion
While a variety of foods can contribute to your dietary melatonin intake, pistachios appear to contain the highest concentration reported in recent research. However, other foods like goji berries, tart cherries, walnuts, and eggs are also excellent sources that offer additional health benefits. The concentration of melatonin in food is much lower than in supplements, suggesting that the sleep benefits from dietary sources often stem from a combination of nutrients working together. Including a handful of pistachios, a glass of tart cherry juice, or a warm mug of milk in your evening routine can be a delicious and natural strategy for supporting better sleep. Always prioritize a balanced diet and healthy sleep hygiene for the best results.
Creating a Sleep-Friendly Diet
To maximize the benefits of melatonin-rich foods, consider these tips:
- Timing is Key: Eat your melatonin-rich snack or meal about an hour before bedtime to allow for digestion and absorption.
- Opt for Raw Nuts: While roasting may not drastically reduce melatonin levels in pistachios, some studies suggest that raw nuts retain more.
- Watch Sugar Intake: Be mindful of the sugar content in fruit juices, including tart cherry juice. Excess sugar can disrupt sleep.
- Combine for Synergy: Pair foods to boost effectiveness. Tryptophan, found in foods like turkey, chicken, and some dairy, is a precursor to melatonin. Combining a source of tryptophan with a source of melatonin and a carbohydrate can enhance absorption.
- Consistent Habits: Eating these foods consistently over time is more likely to yield noticeable results than sporadic consumption.
- Consider the Source: Variations in growing environments and processing can significantly impact the final melatonin concentration in food products.
