Melatonin is essential for good sleep. This unique hormone is produced by the pineal gland, located in the middle of the brain, and works in sync with the body’s response to light and darkness. More melatonin is produced when the sun goes down, and less when it rises. Researchers suggest that adding melatonin to your diet may help improve sleep.
Taking melatonin supplements is a popular way to boost the body’s natural levels. They are generally safe and not habit-forming, but they can interfere with some prescription medications and may cause side effects such as headaches, nausea, drowsiness, and dizziness.
However, supplements may not be necessary. Researchers have found that certain foods high in melatonin can raise its levels in the blood.
Why You Need Melatonin
A lack of sleep negatively affects your health. It can impair learning and increase insulin resistance, which may lead to diabetes. It can also disrupt hunger hormones, potentially causing you to eat more than usual.
Scientists are still learning about the full importance of melatonin. Although it is best known as a sleep aid, it may offer several additional health benefits:
Sleep Restoration
There is limited evidence that melatonin is effective for chronic insomnia. However, it may help with jet lag by restoring a normal sleep schedule and can also help patients sleep before surgery.
Better Sleep Patterns in Adults
People with delayed sleep-wake phase disorder often stay awake until early morning and sleep until midday. Melatonin may help them maintain a more regular sleep pattern.
Better Sleep Patterns in Children
Melatonin may help children with conditions that disrupt sleep, such as asthma, dermatitis, ADHD, and autism spectrum disorder (ASD). Because it is a hormone, children should only take it under a doctor’s supervision.
Brain Health in Older Adults
Melatonin levels naturally decline with age. Increasing them may help reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s, according to both animal and human studies.
Eye Health
Melatonin plays important roles in eye function. Supplementation has shown benefits for people with age-related macular degeneration. Lower melatonin levels in older adults may contribute to this condition.
Foods With Melatonin
There is no established recommended dietary allowance (RDA) for melatonin. For supplements, some experts suggest 0.5 to 3 milligrams for sleep-related issues, though higher doses may cause daytime drowsiness.
While most food databases do not list melatonin content, research suggests the following foods are good sources:
Tart Cherries
Tart cherry juice is one of the most well-known natural sleep aids. It may increase melatonin levels and improve sleep. However, it is high in sugar, so eating whole cherries is a healthier option.
Goji Berries
Native to China, goji berries are known for their potential anti-aging benefits. They are also high in melatonin and may help improve sleep.
Eggs
Eggs are one of the best animal-based sources of melatonin. They are also highly nutritious, providing protein, iron, and other essential nutrients.
Milk
Warm milk is a traditional remedy for insomnia and contains melatonin. It can be a good option for those who tolerate dairy.
Fish
Fish, especially oily varieties like salmon and sardines, are rich in melatonin and also provide beneficial omega-3 fatty acids.
Nuts
Many nuts contain melatonin, with pistachios and almonds among the highest. Nuts are also excellent sources of antioxidants, healthy fats, and minerals.
