Melatonin is a hormone that your body produces in response to darkness.
Since many things can get in the way of melatonin production, it’s important to be sure your body is making enough to reap its benefits.
Many foods are natural sources of melatonin and can assist your body with production.
Keep reading to learn more about foods high in melatonin and how to be sure you’re getting enough of this important hormone.
Melatonin helps regulate your circadian rhythm, your body’s internal clock. It is also important for sleep. Melatonin tells your body when it’s time to go to sleep and helps you stay on a regular sleep-wake cycle.
Melatonin also has many other health benefits. Research has shown that melatonin can act as an antioxidant, which helps protect your cells from damage. And there are promising studies showing that melatonin can help fight off inflammation.
Melatonin supplements are often used to treat jet lag, sleep disorders, and anxiety associated with surgery.
Melatonin is made by animals, plants, and microorganisms. So small amounts of it can be found in certain foods and beverages, such as:
Nuts
When it comes to plant foods, nuts are the richest sources of melatonin. Pistachios and walnuts are especially high in melatonin. As a bonus, pistachios are also high in vitamin B6, which helps convert tryptophan (an essential amino acid) into melatonin.
Fish
Among animal foods, fish is among the highest in melatonin. One study found that children who ate fish once a week reported sleeping better than those who didn’t. Fish is also rich in omega-3s, which may be associated with improved sleep.
Milk
There’s a reason you’ve heard about drinking a glass of warm milk for a restful night. It’s because two compounds in milk — tryptophan and melatonin — may help you fall asleep.
Interestingly, how much melatonin is in milk depends on the time of day it was collected. At night, melatonin concentrations can be 10x higher. This applies to both cow’s milk and breast milk.
Although research has yet to prove that the nutrition profile of a single glass of milk makes much of a difference in sleep, it can still be a soothing bedtime ritual for many.
Tart cherries
Rich in melatonin, tart cherries have long been associated with sleep. For a supercharged version of tart cherries, opt for tart cherry juice. A small study on seniors with insomnia found that drinking tart cherry juice increased their sleep time and sleep efficiency.
But tart cherry juice can be high in sugar — so it’s best to limit the amount you drink to about 4 oz to 6 oz, or no more than 8 oz per day in the context of an overall lower-sugar diet.
Mushrooms
Adding mushrooms to your favorite stir frys, pastas, and eggs can give you an extra melatonin boost. The fungi are rich in melatonin and tryptophan. Reishi mushrooms, in particular, have been shown to improve sleep in mice.
Eggs
If you’re looking to start (or end) your day with some melatonin-rich foods, look no further than eggs. Among animal foods, eggs are some of the richest sources of the hormone. Plus, they also happen to be highly nutritious, offering protein, iron, and essential vitamins and minerals.
While eating foods high in melatonin can have benefits, it’s hard to know exactly how much is in a specific plant or animal product because the amount varies depending on the variety and growth method. It’s also not totally clear if the body can digest and use melatonin found in foods.
So foods and drinks alone likely won’t have enough melatonin to drastically impact sleep. That’s why melatonin supplements exist. You can read more about them here.
Can you have too much melatonin?
There is currently no clinical evidence that short-term use of melatonin supplements can cause long-term problems in healthy adults. But accidental melatonin overdoses have been reported in kids.
Symptoms of a melatonin overdose may include:
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Headache
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High or low blood pressure
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Drowsiness
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Vomiting
It is extremely unlikely that you’ll get too much melatonin from food alone, and dietary changes are not necessary if you currently eat a variety of high-melatonin foods.
What are the signs of low melatonin?
Many things can interfere with melatonin production, especially in this modern era. Being exposed to artificial light at night can block melatonin production. Blue light from things like electronics especially blocks melatonin.
Low melatonin levels can cause insomnia and other sleep difficulties. Some people are more likely to have low melatonin levels. These may include older people, since melatonin production reduces with age.
