Which Fruit Naturally Contains Melatonin?

January 10, 2026 •

4 min read

Over one-third of the general population struggles with insomnia, prompting many to seek natural solutions like dietary changes. While the body produces its own melatonin, a hormone critical for regulating sleep-wake cycles, certain fruits can supplement these levels. Integrating these fruits into your evening routine may help improve sleep quality and duration naturally.

Quick Summary

Several fruits naturally contain melatonin, including tart cherries, kiwi, and goji berries. Eating these foods, particularly in the evening, can help regulate your circadian rhythm and promote better sleep. They also offer additional health benefits, such as potent antioxidants and other sleep-supporting nutrients.

Key Points

Tart Cherries: These and their juice are among the most potent fruit sources of natural melatonin, known to improve total sleep time.
Kiwifruit: Eating two kiwis an hour before bed has been shown to help people fall asleep faster and improve their sleep efficiency and duration.
Goji Berries: With one of the highest concentrations of melatonin among dried fruits, goji berries are a powerful, antioxidant-rich addition to a bedtime snack.
Pineapple and Oranges: Both fruits have been shown to increase blood melatonin levels within hours of consumption, offering another natural option for sleep support.
Timing is Key: For optimal effect, consume these melatonin-rich fruits about one to two hours before bed, allowing time for your body to process the nutrients.
Food over Supplements: A "food-first" approach is generally recommended by dietitians to naturally boost melatonin levels and gain additional health benefits from whole foods.
Combine with Other Foods: Pairing melatonin-rich fruits with other sleep-supportive foods like nuts can help regulate blood sugar and enhance the sleep-promoting effects.

The Natural Connection: Melatonin in Plants

Melatonin is not exclusive to the animal kingdom; it is also present in many plant species, where it helps regulate growth and protect against environmental stressors. This plant-derived melatonin, or 'phytomelatonin,' is the reason certain fruits can support your sleep cycle when consumed as part of a balanced diet. While the concentration varies widely, some fruits are particularly good sources.

Top Fruits with Naturally Occurring Melatonin

Tart Cherries: Among the most well-known fruit sources, tart cherries (especially the Montmorency variety) and their juice contain notable levels of melatonin. Studies have found that drinking tart cherry juice concentrate can significantly elevate melatonin levels and improve overall sleep time and efficiency. Opting for the whole fruit is a great option, but for a more concentrated dose, unsweetened juice can be effective.
Kiwifruit: Research has shown that eating kiwi can positively impact sleep. A study found that adults who ate two kiwis about an hour before bed for several weeks experienced improvements in how quickly they fell asleep, how long they slept, and their overall sleep quality. This is believed to be due to kiwi's melatonin and serotonin content, along with its antioxidant properties.
Goji Berries: These small, red berries are a powerhouse of antioxidants and contain one of the highest concentrations of melatonin among common dried fruits. A handful of dried goji berries can make for a great evening snack to promote restful sleep.
Pineapple: A study revealed that consuming pineapple significantly increased blood melatonin levels two hours after consumption. This tropical fruit can make for a delicious and sleep-friendly addition to your evening meal or snack.
Oranges: Similarly to pineapples, orange juice has been shown to raise melatonin levels in the blood. However, be mindful of the added sugar in many juices and consider pairing it with a protein source to stabilize blood sugar levels.
Tomatoes: Botanically a fruit, tomatoes are abundant in the healthy Mediterranean diet and contain high melatonin levels. One study showed eating a beefsteak tomato before bed improved sleep quality.

Factors Influencing Melatonin Content in Fruits

The amount of melatonin in any given fruit can be influenced by several factors. These include the cultivar, growing conditions, ripeness, and how the fruit is processed. Environmental stresses like light and temperature can also affect melatonin levels in plants. For example, studies have found that germination can increase melatonin levels in some legumes.

Comparison of Melatonin-Containing Fruits


Fruit	Primary Form for Sleep	Key Sleep Benefit	Other Notable Nutrients
Tart Cherries	Juice or whole fruit	Increases total sleep time and efficiency	Antioxidants, Vitamin C, Polyphenols
Kiwifruit	Whole fruit	Improves sleep onset and quality	Vitamin C, Serotonin, Antioxidants
Goji Berries	Dried berries	High concentration of melatonin	High antioxidant levels
Pineapple	Whole fruit	Significantly increases blood melatonin	Vitamin C, Bromelain
Grapes	Whole fruit	Contains naturally-occurring melatonin	Antioxidants, Resveratrol
Strawberries	Whole fruit	Delivers a dose of melatonin	Vitamin C, Antioxidants

How to Incorporate These Fruits into Your Evening Routine

To get the most benefit, it is recommended to eat melatonin-rich foods about an hour before bedtime. Consuming them as part of a balanced snack can help prevent a spike in blood sugar. Combining these fruits with other sleep-supporting foods, like nuts (which also contain melatonin), can enhance their effects. For instance, a handful of pistachios with a small bowl of cherries can make an ideal bedtime snack.

A Food-First Approach to Better Sleep

While melatonin supplements are widely available, many health experts advocate for a "food-first" approach. Natural sources of melatonin, along with other essential nutrients, offer a holistic way to support sleep health without the potential side effects associated with synthetic supplements. Choosing whole fruits over processed juices is generally healthier, as the fiber helps regulate blood sugar absorption. Over time, consistent inclusion of these fruits in your diet can contribute to a more balanced and regulated sleep pattern. For additional information on plant-based sources of this hormone, visit the National Institutes of Health.

Conclusion

Several delicious and nutritious fruits naturally contain melatonin, with tart cherries, kiwifruit, and goji berries offering some of the highest concentrations. By incorporating these fruits into your nightly routine, you can naturally increase your body's melatonin levels, potentially leading to faster sleep onset, better sleep quality, and a more consistent sleep-wake cycle. Choosing a food-first strategy for boosting melatonin is a simple and effective way to promote overall sleep health and wellness. This approach harnesses the synergistic effects of various nutrients found in whole foods to support your body's natural processes, providing a gentle yet powerful aid for a good night's rest.

Frequently Asked Questions

Tart cherries are among the most well-known and potent fruit sources of natural melatonin, with studies showing that consuming their juice can significantly increase the body's melatonin levels and improve sleep.

Yes, eating melatonin-rich fruit about one to two hours before bed can be effective. This timing allows your body to digest the fruit and for the melatonin to be absorbed, which can help regulate your sleep-wake cycle and promote better sleep.

While fruits contain natural melatonin, the levels are generally low compared to dietary supplements. A food-first approach is great for supporting natural sleep patterns, but those with significant sleep disorders may require further intervention and should consult a healthcare provider.

No, the amount of melatonin can vary between cherry types. Tart cherries, particularly varieties like Montmorency, are noted for having higher concentrations than sweet cherries and are a more common focus in sleep studies.

Yes, fruit juices, especially tart cherry juice concentrate, can be a potent source of melatonin. However, opt for unsweetened versions to avoid excess sugar, which can disrupt sleep. Whole fruits are also recommended for their added fiber.

Eating whole fruits is generally recommended, as the fiber helps regulate sugar absorption. For a complete sleep-friendly snack, combine them with a small amount of protein, such as nuts or a dollop of Greek yogurt.

Yes, besides fruit, other natural sources of melatonin include nuts (like pistachios and almonds), seeds, some grains (such as oats and rice), eggs, and milk.