What foods naturally boost melatonin levels?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Certain foods can naturally increase melatonin levels by providing specific nutrients that support this process. Tart cherries offer relatively high melatonin precursors. Walnuts and pistachios both give the amino acid tryptophan. Oats provide the complex carbs and nutrition needed to support melatonin. These foods help regulate your natural sleep-wake cycle without the need for supplements.
Tart Cherries
- Highest natural melatonin concentration among fruits
- Drink 8oz unsweetened juice daily
- Contains 13.5ng melatonin per gram
- Enhances sleep duration by 84 minutes in studies
Nuts & Seeds
- Walnuts: 3.5ng melatonin per gram
- Pistachios: High in sleep-supporting magnesium
- Mustard seeds: Rich in selenium for conversion
- Best consumed raw 2 hours before bed
Whole Grains
- Oats: High in complex carbs and B6
- Brown rice: Provides magnesium and calcium
- Enhances tryptophan absorption efficiency
- Eat 1/2 cup cooked as dinner side
Combination Strategies maximize melatonin production. Combine tryptophan-rich foods such as turkey with complex carbohydrates from oats. This helps tryptophan cross the blood-brain barrier. You can also use magnesium sources like spinach to activate enzymes. Vitamin B6 from bananas helps the conversion process.
The timing of intake is crucial for both efficiency and effectiveness. Melatonin-boosting foods should be eaten about 2-3 hours before sleeping. This is consistent with the curve of melatonin production in your body. Avoid large meals within one hour of going to sleep. Food strategies can be paired with exposure to a dark environment to enhance the body's natural secretion.
Precautions are taken to ensure safety and effectiveness. Monitor for digestive discomfort, especially when selecting high-fiber options. Opt for organic produce to limit pesticide residues. Individuals with diabetes should monitor blood sugar levels with fruit juices. Maintain balanced nutrition and not just those single foods.
Read the full article: 10 Natural Sleep Aids That Work
