What is Melatonin Naturally Found In? Your Guide to Dietary Sources

October 22, 2025 •

4 min read

Over one-third of the global population suffers from insomnia, a serious health threat that has brought increased attention to natural sleep regulators. The hormone melatonin is naturally found in a surprising variety of foods, offering a dietary approach to support a healthy sleep-wake cycle.

Quick Summary

Melatonin is naturally found in numerous food sources, including nuts, seeds, fruits, vegetables, eggs, and fish. Diet can influence the body's sleep hormone levels, complementing the pineal gland's production which is primarily regulated by the light-dark cycle.

Key Points

Body's Melatonin Source: The pineal gland is the primary producer of melatonin, regulating the sleep-wake cycle based on light exposure.
Plant-Based Sources: Melatonin is abundant in certain plants, including nuts (pistachios, walnuts), fruits (tart cherries, goji berries), and grains (oats, rice).
Animal-Based Sources: Animal products like eggs, milk, and oily fish (salmon, sardines) also contain natural melatonin.
Food Content Variability: The melatonin concentration in foods can differ significantly depending on the specific cultivar, growing conditions, and harvesting time.
Supports Sleep, Not a Replacement: While melatonin-rich foods can aid sleep, they offer much smaller doses than supplements and cannot replace the body’s primary production.
Optimizing Intake: For maximum benefit, incorporate these foods into a balanced diet and combine with good sleep hygiene practices, such as limiting evening light exposure.

The Body's Primary Source vs. Dietary Melatonin

While a significant portion of the melatonin that regulates your sleep-wake cycle is produced endogenously by the pineal gland, particularly in response to darkness, exogenous sources play a complementary role. Endogenous production peaks during the night and declines with age. However, consuming melatonin-rich foods can help increase your body's circulating levels, potentially aiding sleep efficiency. Many factors, from the specific plant cultivar to growing conditions, can affect a food's melatonin content.

Animal-Derived Food Sources

While plants and bacteria are the oldest producers of this ancient molecule, many animal products also contain natural melatonin.

Eggs: Eggs are among the richest animal-based sources of melatonin, containing notable levels that can contribute to sleep-promoting benefits.
Milk: A traditional bedtime drink, milk contains both melatonin and tryptophan, the amino acid precursor for serotonin, which the body can then convert to melatonin. Milk harvested at night (known as "night milk") has been shown to contain significantly more melatonin than daytime milk.
Fish: Oily fish such as salmon and sardines are not only excellent sources of omega-3 fatty acids but also contain natural melatonin. Some research suggests that regular fish consumption can improve overall sleep quality.

Plant-Derived Food Sources

Melatonin, or "phytomelatonin," is ubiquitous in the plant kingdom, acting as an antioxidant and growth regulator. The concentration varies widely depending on the species, cultivar, and even the plant's exposure to stress.

Nuts and Seeds: Some nuts, like pistachios and walnuts, are excellent sources of melatonin. Pistachios, in particular, contain a very high concentration of the hormone. Other options include almonds and sunflower seeds.
Fruits and Juices: Tart cherry juice is arguably the most well-known dietary sleep aid due to its high melatonin content, though eating whole cherries is a healthier, lower-sugar option. Bananas, pineapple, and kiwis are also good sources.
Cereals and Grains: Certain grains like oats, rice, and corn contain significant amounts of melatonin. Oats also provide complex carbohydrates that can aid in tryptophan transport to the brain.
Legumes and Vegetables: Goji berries, tomatoes, and mushrooms are recognized as natural sources of melatonin. Sprouted seeds and legumes are another good option, often containing higher concentrations.

The Melatonin Content of Common Foods: A Comparison

To illustrate the diverse range of dietary melatonin, here is a comparison of select animal and plant sources. Note that melatonin content can vary significantly based on factors like farming, harvesting, and processing methods.


Food Source	Type	Estimated Melatonin Concentration	Key Benefits (Besides Melatonin)
Pistachios	Plant	233,000 ng/g	Magnesium, Vitamin B6, Protein
Tart Cherries	Plant	13.46 ng/g	Antioxidants, Anti-inflammatory properties
Eggs (Dried)	Animal	6.1 ng/g	Protein, Iron, Vitamin D
Salmon	Animal	3.7 ng/g	Omega-3 fatty acids, Protein, Vitamin D
Rice (Black)	Plant	182.04 ng/g	Antioxidants, Fiber
Milk (Night Milk)	Animal	~163 pg/mL	Tryptophan, Calcium, Vitamin B12

Note: ng/g = nanograms per gram; pg/mL = picograms per milliliter. The data for melatonin concentration is based on specific research studies and serves as a general guide.

Factors Affecting Melatonin Levels in Food

The melatonin content of any food is not fixed. Several elements can cause variations, affecting how much of the hormone you actually consume.

Cultivar and Variety: Different varieties of the same food, such as corn or grapes, can have vastly different melatonin levels. A study on 58 cultivars of corn found melatonin content ranging from 10 to 2,034 nanograms per gram.
Growing Conditions: The environmental conditions under which a plant is grown, such as temperature and sunlight exposure, can influence its melatonin concentration. Some plants even produce more melatonin when subjected to stress, as it acts as a protective antioxidant.
Harvest Time: Since light regulates melatonin production, the time of day a food is harvested can impact its content. For instance, nighttime milk contains significantly more melatonin than daytime milk.
Processing and Cooking: Certain food preparation methods can reduce melatonin levels. For example, roasting nuts may diminish their potency. The bioavailability of dietary melatonin, or how efficiently the body can absorb and use it, can also be influenced by how food is prepared and processed.

Conclusion: Can Diet Replace Natural Melatonin Production?

While dietary sources of melatonin can supplement your body's natural supply and may modestly aid sleep, they are not a replacement for the pineal gland's primary function. The amount of melatonin found in foods is typically small compared to the doses used in supplements, and its bioavailability varies. The most effective strategy for regulating your sleep-wake cycle remains adhering to good sleep hygiene, such as minimizing light exposure before bed and maintaining a consistent schedule. Including melatonin-rich foods in your diet, particularly in the evening, is a simple, natural way to support your body’s circadian rhythms. For significant or persistent sleep issues, consulting a healthcare provider is recommended, as they can determine if a supplement or other treatment is appropriate.

Remember, your body's sleep patterns are complex and influenced by many factors. Relying solely on diet for a boost in melatonin may not be enough, but incorporating these foods as part of an overall healthy lifestyle can certainly contribute to better rest.

Frequently Asked Questions

Pistachios are one of the best-known food sources for melatonin, with some studies showing them to have one of the highest concentrations among nuts. Other top contenders include tart cherries, goji berries, and milk harvested at night.

Eating foods rich in melatonin can modestly increase your body's melatonin levels and may help improve sleep quality, but the effect is generally less pronounced than from supplements. Combining these foods with good sleep hygiene is the most effective approach.

Melatonin is a remarkably ubiquitous molecule found in nearly all living organisms, including bacteria and eukaryotes. It serves as a potent antioxidant across various species, a testament to its ancient evolutionary origins.

Several factors influence melatonin levels in food, including the specific plant variety or animal breed, environmental growing conditions like light and temperature, the timing of harvest, and processing methods like cooking or roasting.

Dietary melatonin is derived from natural food sources, while supplements contain synthetic melatonin. The dosage and bioavailability can differ significantly; supplements often have much higher concentrations.

Besides eating foods with pre-formed melatonin, consuming those rich in its amino acid precursor, tryptophan, can help. Foods with magnesium and vitamin B6 are also beneficial, as these nutrients are involved in the metabolic pathways that convert tryptophan into melatonin.

No, it is highly unlikely to consume too much melatonin from food alone. The concentration in dietary sources is relatively low compared to supplement doses, and there is no evidence of toxicity from food consumption.