Skip the Supplements: 7 Foods to Naturally Boost Your Melatonin levels
PARIS, FRANCE - As melatonin supplements surge in popularity, particularly in France, a growing body of research highlights a delicious and natural alternative: incorporating melatonin-rich foods into your diet. The hormone, naturally produced by the body, is crucial for regulating sleep cycles, improving sleep quality, and mitigating jet lag. But you don’t need a pill to reap the benefits – several fruits and other foods contain significant levels of melatonin, offering a dietary pathway to better rest. Nutritionists recommend consuming these foods one to two hours before bedtime.
Here are seven of the richest sources:
1. kiwi: Nutritionist Rhiannon Lambert, speaking to the BBC, notes that kiwis are ”rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep.” Studies have shown kiwis can positively impact sleep onset, duration, and overall efficiency.
2. Grapes: Research demonstrates that grapes, and even wine, contain melatonin. Dietician Samantha Cassetty, interviewed by Today, includes grapes on her list of the best foods for promoting healthy sleep.
3. Montmorency Cherries: This tart cherry variety is a potent source of melatonin.A small study published in Springer found that participants drinking cherry juice for seven days experienced “considerably elevated” melatonin levels and “significant increases” in total sleep time.
4. Pineapple: This tropical fruit, typically in season during the summer months, is also rich in melatonin.
5. Tomatoes: A study published in PMC confirms that tomatoes have a “high melatonin content.”
6. Walnuts: These oilseeds contain melatonin, alongside other sleep-promoting compounds like magnesium and tryptophan.
7. Almonds: Like walnuts, almonds provide melatonin and beneficial nutrients such as magnesium and tryptophan, contributing to improved sleep.
While these foods can be helpful, experts emphasize they aren’t a standalone solution. “While melatonin-rich foods can support sleep, their impact is most effective when combined with good sleep hygiene practices, such as maintaining a regular bedtime and limiting light exposure in the evening,” explains Rhiannon Lambert. Individuals experiencing persistent sleep problems should consult a healthcare professional.
