What has the most natural melatonin? Unlocking Better Sleep Through Your Diet

October 18, 2025 •

5 min read

According to a systematic review published in Complementary and Alternative Medicine, many plant and animal foods contain melatonin, affecting sleep-wake cycles. A balanced diet rich in these items can naturally enhance your sleep, helping you identify what has the most natural melatonin.

Quick Summary

Certain foods are rich in natural melatonin, with pistachios and specific corn varieties potentially containing the highest levels. This guide explores top food sources and other nutrients like tryptophan and magnesium that support a healthy sleep cycle.

Key Points

Pistachios are a top source: Raw pistachios are often cited as one of the highest food sources of melatonin, though content can vary significantly.
Corn can be a surprise source: Some varieties of corn contain notably high amounts of natural melatonin, making them an effective part of a sleep-friendly diet.
Tart cherries offer comprehensive benefits: Beyond melatonin, tart cherries provide antioxidants and tryptophan that work together to improve sleep duration and quality.
Other foods contribute to the mix: Eggs, milk, fatty fish, and goji berries are also excellent dietary sources of natural melatonin.
Tryptophan is a key precursor: The body uses tryptophan, found in foods like turkey, cheese, and seeds, to produce its own melatonin.
Magnesium supports relaxation: Foods rich in magnesium, such as spinach and pumpkin seeds, help relax muscles and regulate melatonin production.
Timing and balance matter: The overall composition and timing of your meals, not just melatonin intake, are critical for achieving restful sleep.
Avoid disruptive foods: Limiting caffeine, alcohol, and heavy meals before bed is crucial for supporting a healthy sleep cycle.

The Power of Melatonin in Your Diet

Melatonin is a hormone produced naturally by the body that regulates the sleep-wake cycle, also known as the circadian rhythm. While synthetic melatonin is available as a supplement, many people are turning to natural food sources to support healthy sleep. The melatonin content in foods can vary significantly depending on the cultivar, ripeness, and growing conditions, but incorporating these items into a well-rounded nutrition plan offers a holistic approach to better sleep.

Top Natural Melatonin Sources

Certain foods consistently rank high in natural melatonin content, making them excellent choices for an evening snack or a sleep-friendly meal.

Pistachios: Numerous studies have identified raw pistachios as a top contender for natural melatonin, with some reporting high levels around 660 ng/g. They also provide magnesium and vitamin B6, which are essential cofactors in the body's melatonin synthesis pathway. However, it's worth noting that some studies have reported varying or lower levels of melatonin in different pistachio batches.
Corn: Some varieties of corn are surprisingly rich in melatonin, with contents ranging dramatically between different cultivars. Some reports indicate certain types can contain over 200 mcg of melatonin per 100g, while others have much less. This highlights how plant genotype and growth conditions play a role in melatonin concentration.
Goji Berries: These berries, native to Asia, are celebrated for their various health benefits and also contain high levels of melatonin. They are commonly consumed dried or steeped as a tea.
Tart Cherries: The use of tart cherry juice for sleep has been a popular remedy for decades. While some studies show tart cherries have lower melatonin content per gram compared to pistachios or corn, they still provide a significant amount and are rich in sleep-enhancing antioxidants and tryptophan. Studies have shown that consuming tart cherry juice can increase melatonin levels and improve sleep efficiency.

Other Significant Food Sources

In addition to the top contenders, a wide variety of other common foods can help boost your natural melatonin intake, offering synergistic benefits from their diverse nutrient profiles.

Eggs: For animal-based sources, eggs are among the best for melatonin and are highly nutritious.
Milk: A traditional sleep aid, warm milk contains tryptophan and melatonin. A fascinating finding is that milk harvested at night may have significantly higher levels of melatonin.
Fatty Fish: Oily fish like salmon and sardines provide omega-3 fatty acids, vitamin D, and melatonin, which can support sleep quality.
Oats: A bowl of oatmeal is a comforting way to get melatonin and tryptophan, plus complex carbohydrates that assist in the brain's uptake of tryptophan.
Tomatoes and Other Produce: Tomatoes, along with kiwi, pineapple, and grapes, also contain natural melatonin. Their content can vary based on ripeness and cultivation.

Key Nutrients for Melatonin Production

Beyond consuming foods with pre-formed melatonin, certain nutrients are vital for your body's own production of the hormone. Incorporating these into your diet can support a healthy sleep cycle.

Tryptophan: The Melatonin Building Block

Your body uses the amino acid tryptophan to produce both serotonin and melatonin. Increasing your intake of tryptophan-rich foods can help ensure your body has the raw materials it needs for a good night's rest. Examples include:

Turkey and chicken
Cheese and other dairy products
Tofu and soybeans
Pumpkin and sesame seeds

Magnesium: The Relaxation Mineral

Magnesium plays a key role in relaxing muscles and regulating melatonin levels in the body. Sufficient magnesium intake can contribute to deeper, more restorative sleep. Top food sources include:

Spinach and other leafy greens
Avocados and bananas
Pumpkin seeds and almonds

Comparison of Top Melatonin Food Sources


Food Source	Approx. Melatonin Content (per g)	Other Sleep Nutrients	Key Benefits
Pistachios (Raw)	660 ng/g (note variability)	Magnesium, Vitamin B6, Tryptophan	Supports muscle relaxation and melatonin production pathway
Corn (Select Cultivars)	Up to 2034 ng/g dry weight (highly variable)	Tryptophan	Offers a high potential melatonin source; content depends on variety
Goji Berries	Up to 190 ng/g	Antioxidants	High concentration, anti-inflammatory effects that may benefit sleep
Tart Cherries	~1.35 ng/g (or 0.135 mcg/100g juice)	Tryptophan, Antioxidants	Well-studied for improving sleep duration and efficiency
Oats	~0.79 ng/g	Tryptophan, Magnesium, Complex Carbs	Complex carbs help tryptophan cross the blood-brain barrier
Eggs	1.54 ng/g (per raw, whole egg)	Tryptophan, Vitamin D	Highly nutritious source of melatonin and its precursors

Building a Diet for Better Sleep

Optimizing your diet for sleep involves more than just a single food. Adopting healthier eating habits can provide synergistic benefits.

Time Your Meals Wisely: Avoid heavy or large meals close to bedtime, which can cause discomfort and disrupt sleep. Aim for lighter, balanced meals in the evening.
Incorporate Complex Carbs: Pairing tryptophan-rich foods with complex carbohydrates, like those in whole grains, helps the amino acid reach the brain more effectively.
Stay Hydrated: Drink plenty of water throughout the day, but limit intake in the evening to reduce nighttime bathroom trips.
Listen to Your Body: What works for one person may not work for another. Experiment with different foods and timings to see what helps you sleep best.

What to Avoid for a Better Night's Rest

Just as some foods can aid sleep, others can hinder it. For optimal sleep quality, it's wise to limit or avoid certain foods and drinks in the hours before bed.

Caffeine: The stimulant effects of caffeine can take hours to wear off. Limit your intake, especially in the late afternoon and evening.
Alcohol: While it might initially make you feel drowsy, alcohol disrupts the sleep cycle and can cause restlessness later in the night.
Sugary and Processed Foods: High-sugar foods can disrupt blood sugar levels and sleep patterns. Opt for whole foods instead.
Fatty and Spicy Foods: Heavy, high-fat, or spicy meals can lead to indigestion and acid reflux, causing discomfort that interferes with sleep.

Conclusion: Embracing Whole Foods for Restful Nights

While a definitive answer to what has the most natural melatonin remains nuanced due to wide variances in food content, pistachios and certain corn cultivars often top the list. However, the most effective strategy for using nutrition to improve sleep involves a holistic approach. By focusing on a balanced diet rich in melatonin sources like tart cherries, eggs, and fatty fish, and ensuring adequate intake of supporting nutrients like tryptophan and magnesium, you can naturally promote a healthy sleep-wake cycle. Rather than a magic bullet, think of food as one of many tools in a healthy sleep hygiene routine, alongside a relaxing evening ritual and a peaceful bedroom environment.

For more information on the link between nutrition and sleep, you can explore the resources available from the Sleep Foundation.

Frequently Asked Questions

Pistachios are frequently reported as having a very high concentration of natural melatonin, particularly when raw. Some varieties of corn and goji berries also contain significant amounts, though content varies widely depending on the plant cultivar.

The amount of melatonin in food is generally much lower than in supplements. While dietary melatonin can support the body's sleep-wake cycle over time, it is not a direct replacement for supplements. Food sources, however, offer a complex mix of beneficial nutrients, creating a synergistic effect that benefits overall sleep health.

Yes, tart cherries and their juice are well-known for their sleep-promoting effects. Studies have shown that they can increase melatonin levels and improve sleep duration and efficiency, though their efficacy is not solely dependent on melatonin content but also on other sleep-supporting compounds like antioxidants and tryptophan.

Tryptophan is an amino acid that the body converts into serotonin and then into melatonin. Consuming tryptophan-rich foods like turkey, eggs, and dairy, especially alongside complex carbohydrates, can help increase the body's own production of melatonin.

Yes, nuts like pistachios, almonds, and walnuts are excellent bedtime snacks. They contain not only melatonin but also magnesium, which helps relax muscles and regulate sleep.

To promote better sleep, you should avoid heavy, fatty, or spicy meals, as well as acidic foods, close to bedtime. Stimulants like caffeine and alcohol should also be limited or avoided in the hours before sleep.

Start with small, healthy changes. Enjoy a handful of raw pistachios or a glass of tart cherry juice in the evening. Opt for oatmeal or a meal with fatty fish for dinner. Focus on a balanced diet rich in whole foods throughout the day, and time your larger meals earlier.

Yes, melatonin content can vary significantly even within the same type of food, depending on the cultivar, ripeness, and how it was grown. Therefore, aiming for a diverse diet rich in various melatonin sources is more effective than relying on a single food.