Which Red Wine Has the Most Melatonin?

November 20, 2025 •

3 min read

Several studies confirm the presence of melatonin in red wine, with grape skins containing significantly higher concentrations than other parts of the fruit. Which red wine has the most melatonin, and does it genuinely offer a solution for better sleep?

Quick Summary

Scientific studies show Nebbiolo and Tempranillo wines often contain the highest melatonin levels. However, the amount is too insignificant to act as a sleep aid, with alcohol's sedative effect far more dominant and ultimately disruptive to sleep quality.

Key Points

Nebbiolo and Tempranillo have the highest melatonin levels: According to scientific studies, these grape varieties and their corresponding red wines contain some of the highest concentrations of melatonin.
Melatonin in wine is insignificant for sleep: The amount of melatonin in a glass of red wine is thousands of times lower than in a typical supplement, making its sleep-inducing effect negligible.
Alcohol is the true sedative, but it harms sleep quality: Any drowsiness from wine is caused by the alcohol, which initially sedates but later disrupts and fragments sleep, particularly the REM cycle.
Red wine is not a healthy sleep aid: Experts advise against using wine or any alcohol for sleep, as it leads to poorer sleep quality, potential dependence, and other negative health effects.
Melatonin levels vary: The melatonin concentration is not only grape-dependent but also influenced by factors like growing region and winemaking processes.
Moderation is key for red wine consumption: To minimize disruption to sleep and other health risks, drink red wine in moderation and not close to bedtime.

The Science of Melatonin in Wine Grapes

Melatonin, the hormone that regulates sleep-wake cycles in humans, is also a powerful antioxidant found naturally in many plants, including grapes. The concentration of melatonin in wine is directly related to its presence in the grape skins, which is why red wines, which ferment with the skins, contain more melatonin than white wines. The amount, however, varies dramatically depending on the grape variety, growing conditions, and winemaking techniques. Research spanning decades has investigated the melatonin content in various red wine varietals, revealing a complex picture with no single definitive champion for every vintage.

Highest Melatonin Levels by Red Wine Variety

Based on several key studies, two red wine varietals consistently appear at the top of the melatonin content list: Nebbiolo and Tempranillo. Both Italian and Spanish scientific research has highlighted these grapes for their notable concentrations, though measurement techniques and regional factors lead to differing absolute values.

Nebbiolo

In a landmark 2006 Italian study, Nebbiolo grapes, used to produce Barolo and Barbaresco wines, were found to have the highest melatonin content at 0.965 nanograms per gram of grape skin. While the transfer to wine is not a perfect one-to-one ratio, the high initial concentration in the grapes suggests Nebbiolo wine is a top contender for melatonin content.

Tempranillo

A more recent meta-analysis from 2025 specifically highlighted Spanish red Tempranillo wine as containing some of the highest concentrations observed in analyzed wine samples, with one study reporting 129.5 ng/mL. This confirms Tempranillo's status as a melatonin-rich red wine, with variations likely due to regional practices and yeast selection during fermentation.

Comparison of Melatonin Content by Grape Variety


Grape Variety	Typical Melatonin Content (Grape Skin ng/g)	Origin of Study	Notes
Nebbiolo	~0.965	Italy (2006)	Consistently cited for high melatonin in grape skin.
Tempranillo	Not reported in 2006 study, but high in recent wine analysis	Spain (2025 Meta-analysis)	Highest reported concentration in wine samples.
Croatina	~0.87	Italy (2006)	High melatonin content, close to Nebbiolo.
Barbera	~0.63	Italy (2006)	Moderate melatonin levels compared to Nebbiolo and Croatina.
Cabernet Sauvignon	~0.42	Italy (2006)	Lower than Nebbiolo, but still significant.
Sangiovese	~0.33	Italy (2006)	Notably lower than Nebbiolo.
Merlot	~0.26	Italy (2006)	Lowest levels reported in this particular study.

The Truth About Red Wine and Sleep

While the discovery of melatonin in wine grapes was exciting, its role as a sleep aid is a pervasive myth. The amount of melatonin in a glass of red wine is minuscule, thousands of times less than a typical over-the-counter melatonin supplement. The drowsiness felt after drinking wine is primarily due to alcohol acting as a sedative on the central nervous system. This sedative effect is misleading, as alcohol ultimately disrupts healthy sleep architecture, particularly the deep and restorative REM sleep cycles. Drinking wine as a sleep aid can lead to fragmented sleep, frequent awakenings, and worse overall sleep quality.

The Takeaway: Melatonin, Moderation, and Rest

The presence of melatonin and other antioxidants like resveratrol in red wine contribute to its overall complexity and potential health benefits when consumed in moderation. However, framing red wine as a sleep aid due to its melatonin content is misguided. The alcohol's effect is far more potent and detrimental to sleep quality than any marginal benefit from the low levels of melatonin. For those seeking sleep support, safer alternatives and consulting a healthcare professional are always recommended. Ultimately, a balanced and moderate approach is key to enjoying red wine without sacrificing a restful night's sleep. For more information on the health impacts of alcohol, you can refer to sources like the National Institute on Alcohol Abuse and Alcoholism. [https://www.niaaa.nih.gov/health-topics/effects-alcohol-sleep]

Conclusion

While certain red wines like Nebbiolo and Tempranillo have been identified as containing higher concentrations of naturally occurring melatonin, this is not a justification for using them as a sleep aid. The minuscule amount of melatonin is overshadowed by alcohol's negative impact on sleep quality. The best approach is to enjoy red wine in moderation and not rely on it for sleep. For genuinely improving sleep, focusing on healthy habits and avoiding alcohol before bed is the most effective strategy.

Frequently Asked Questions

Studies have consistently identified wines made from Nebbiolo and Tempranillo grapes as having some of the highest melatonin concentrations. However, the exact amount can vary based on growing region and vintage.

No, the amount of melatonin found in red wine is far too low to have a therapeutic effect on sleep. You would need to drink a dangerous and unhealthy amount of wine to get a dose comparable to a standard melatonin supplement.

The primary reason for drowsiness is the alcohol content, which acts as a central nervous system depressant. This initial sedative effect is then followed by sleep disruption as your body metabolizes the alcohol during the night.

Yes, red wine contains other beneficial compounds, most notably antioxidants like resveratrol and proanthocyanidins, which are also derived from the grape skins and have been studied for their potential health effects.

Yes, drinking alcohol, including red wine, can significantly and negatively affect your sleep quality. It suppresses REM sleep, a crucial phase for cognitive function, and can lead to more frequent awakenings later in the night.

Relying on wine for sleep can lead to poor sleep quality, potential alcohol dependence, and other health issues associated with excessive alcohol consumption. It is not a recommended long-term solution for insomnia.

For better sleep, focus on healthy habits like maintaining a consistent sleep schedule, creating a relaxing bedtime routine, ensuring your bedroom is dark and cool, and avoiding alcohol several hours before bed.