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The 7 Best Foods Naturally High in Melatonin, Recommended by Dietitians

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3 months ago

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The 7 Best Foods Naturally High in Melatonin, Recommended by Dietitians

Ever had coffee too late in the day and ended up wide awake at 2 am, regretting your earlier decision? Or have you ever tossed and turned all night with a belly full of a heavy meal? We’ve all been there. What we eat and drink can influence how quickly we fall asleep, the duration of our sleep and its overall quality.

This is where melatonin comes in. Melatonin is a hormone the brain produces, which regulates our internal clock or circadian rhythm. “The body makes melatonin in response to darkness, which helps you fall asleep. Levels decrease in the morning, which helps you wake up,” says Gillean Barkyoumb, M.S., RDN, a registered dietitian nutritionist and founder of the What’s for Dinner Club.

Melatonin is available as a supplement but is also found naturally in food. Melatonin supplements come in a wide range of doses, typically from 1 milligram (mg) to 10mg. However, it’s important to note that there is no official recommended dose or universally accepted upper limit. Therefore, it is important to consult with your doctor to determine the safe and appropriate dosage for your individual needs. 

Certain foods naturally contain melatonin, which is measured in nanograms per gram (ng/g), which is one-billionth of one gram. However, these foods have significantly lower concentrations of melatonin than supplements. Because of this, it would be nearly impossible to consume enough melatonin solely from food sources to reach levels found in a supplement.  But the great thing about incorporating more food sources of melatonin is that you’re not only getting a safe and small dose of melatonin but also gaining the benefits of other nutrients found in those foods. Plus, since your body produces melatonin, you probably don’t need high doses of it. 

Although taking a supplement or digging into food rich in melatonin won’t put you right to sleep, it does signal the brain to start unwinding and prep itself for sleep. Below, we highlight the top 7 melatonin-rich foods and show you how to easily add them to your diet for a restful night’s sleep! 

1. Pistachios

Melatonin concentration: 233,000 ng/g

Crack open some pistachios for a bedtime snack. Pistachios contain the highest amount of melatonin compared to other nuts and offer up a plant-based source of protein. Barkyoumb says, “Roasting nuts may reduce their melatonin levels, so it’s best to stick with raw options. If you are a late-night snacker, consider a nut-filled trail mix to help support a restful night of sleep.” Pistachios also provide a source of magnesium and vitamin B6, which are linked to better sleep quality.

Enjoy pistachios by the handful, add them to yogurt or break off a piece of our Strawberry Pistachio Yogurt Bark for a delicious bedtime treat. 

2. Tart Cherries

Melatonin concentration: 13.46 ng/g

Tart cherries may help you zzz. Bianca Tamburello, RDN, with FRESH Communications, says, “There’s evidence to support the potential sleep benefits of tart cherry juice found in the popular TikTok drink named the ‘sleepy girl mocktail.’ Tart cherries offer a significant amount of melatonin and tryptophan.” Studies show that consumption of tart cherries can improve total sleep time and sleep quality.

You can find fresh tart cherries in the summer months, and they are also available year-round frozen, dried and in juice form. Tamburello suggests, “Combine tart cherry juice with sparkling water for a fizzy nightcap to support sleep and hydration,” such as our Tart Cherry Nighttime Mocktail. Or looking for a sweet and nutritious treat? Whip up this Tart Cherry Nice Cream.

3. Eggs

Melatonin concentration: 1.54 ng/g

Whether you love them scrambled, over easy or hard-boiled, eggs offer snooze-promoting benefits. “It may seem counterintuitive to eat eggs in the morning since they have melatonin, but melatonin can also act as an antioxidant and is involved in immune health and stress management—it’s not just to support sleep!” says Barkyoumb. Eggs contain protein, minerals, and vitamins like vitamin D. Research shows that low vitamin D levels are linked to poor sleep quality, so keep your levels in the normal range by cracking open an egg or two.

For healthy on-the-go meal options, use eggs in our Classic Cobb Mason Jar Salad or Spinach & Feta Scrambled Egg Pitas.

4. Pineapple

Melatonin concentration: 0.28 ng/g 

This juicy tropical fruit isn’t just deliciously sweet—it’s also a natural source of melatonin. Science shows that chowing down on pineapple may boost serotonin and tryptophan production, which are involved in producing melatonin. Plus, pineapple is packed with immune-supporting vitamin C, which also helps increase serotonin, making it a feel-good treat.

Slurp down our refreshingly nutritious Cherry-Pineapple Smoothie or Pineapple Nice Cream. 

5. Salmon

Melatonin concentration: 0.21 ng/g

If salmon is one of your favorite seafood choices, you may be excited to learn that it may help you doze off. “Often known as a nutrition powerhouse for its high levels of omega-3 fats, quality protein, and vitamin D, salmon is also naturally high in melatonin. Enjoying salmon for dinner could help you sleep better,” says Tamburello. Research also suggests that omega-3 fatty acids DHA and EPA in fatty fish like salmon may improve sleep quality. Additionally, one 3-oz. sockeye salmon filet provides an excellent vitamin D source, a vitamin linked to better slumber when levels are sufficient.

Weave salmon into your weekly menu: Add it to tacos on taco night, whip up delicious Salmon Burgers, or build our filling Salmon Rice Bowl.  

6. Milk 

Melatonin concentration: 0.12 pg/mL

Ever wonder why warm milk became a bedtime tradition? There’s actually some science behind it! “Milk contains both melatonin and tryptophan—the same amino acid found in turkey that makes us sleepy after a hearty Thanksgiving meal,” explains Barkyoumb. This amino acid helps the body produce melatonin, the sleep hormone, and serotonin, a feel-good hormone that also promotes relaxation and sleep.

Beyond melatonin, milk offers another sleep benefit. One cup provides 50% of your daily needs for vitamin B12. Research indicates that low levels of B12 may be linked to sleep disorders like insomnia. Finally, incorporating a nighttime routine, like cozying up with a warm mug of milk before bed, can signal your body it’s time to wind down and prepare for sleep. 

Enjoy milk cold, warm or frothy and add it to your favorite herbal tea or hot cocoa for a comforting and sleep-supporting beverage. 

7. Walnuts

Melatonin concentration: 0.04 ng/g

Have you ever noticed that walnuts are shaped like little brains? They actually offer brain-supporting and sleep benefits! Studies show they may help support cognitive function and memory and also contain melatonin. A small study found that participants who ate walnuts for eight weeks experienced improvements in sleep latency (how long it takes to fall asleep), total sleep time and daytime sleepiness.

Nosh on walnuts by the scoop, sprinkle them onto cereal or pair them with a banana for a balanced bedtime snack. 

Precautions and Considerations

While incorporating melatonin-rich foods into your diet can be helpful for sleep, there are a few things to keep in mind. Timing matters; Tamburello recommends eating these foods 2 to 3 hours before bed. Eating too much or too close to bedtime can prevent high-quality rest and may make it harder for you to fall asleep. 

Avoid sleep disruptors like alcohol and caffeine close to bedtime as well. As Barkyoumb points out, alcohol can actually decrease melatonin levels. So, stick to the recommended amount of both alcohol and caffeine per day. 

The Bottom Line

Many delicious and nutritious foods are naturally rich in melatonin, including walnuts, pistachios, pineapple, tart cherries, salmon, milk and eggs. These foods offer sleep-promoting benefits while also providing essential vitamins, minerals, fiber and protein. Instead of relying on sleeping pills, consider incorporating these wholesome options into your diet for a more natural approach to better sleep. 

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