Scientists Named 6 Foods That Help Melatonin Production 0 11

What is needed for better sleep: scientists named 6 foods that are rich in melatonin

These foods contain vitamins that contribute to better sleep.

Melatonin is a hormone produced by the human brain to regulate the sleep-wake cycle. However, it is also found in some foods. As reported by health, mushrooms, eggs, sour cherries, and other foods can help increase melatonin levels and also contain nutrients that may improve sleep.

Sour Cherries

Sour cherries are one of the most researched natural sources of melatonin. They may help maintain the body's natural sleep rhythms.

"In fact, it has been proven that consuming sour cherry juice (the most common way to consume sour cherries) improves sleep. In a small study, participants who drank 240 milliliters of sour cherry juice twice a day for two weeks experienced longer and more effective sleep. These results have been confirmed in other studies," the material adds.

In addition to melatonin, sour cherries are also one of the best sources of antioxidants. Sour cherries contain polyphenols—plant compounds that can reduce inflammation and the number of free radicals that damage cells in the body. Research also shows that this may improve sleep.

Salmon

Salmon contains two key nutrients that may contribute to better sleep:

Omega-3 fatty acids: these beneficial fats are linked to improved sleep quality and duration, likely because omega-3s affect serotonin pathways in the brain. Serotonin is a key neurotransmitter that the body converts into melatonin.

Vitamin D: this vitamin helps the body regulate melatonin production according to biological clocks or circadian rhythms.

"Studies have shown that regular fish consumption is associated with improved sleep quality, easier falling asleep, and better functioning during the day. However, these benefits are typically observed in the context of an overall balanced, nutrient-rich diet, rather than due to the consumption of just one product," the material warns.

Eggs

Eggs contain less melatonin; however, they have other nutrients beneficial for sleep:

Tryptophan: Your body uses this amino acid to produce serotonin and melatonin, which play a role in regulating the circadian rhythm and promoting healthy sleep.

Vitamin D: Eggs are a good source of this vitamin, which is linked to melatonin and the regulation of circadian rhythms.

"Recent studies also point to eggs as a practical, nutritious option worth adding to the diet during perimenopause—a stage of life when sleep disturbances are common," the publication adds.

Mushrooms

Common white button mushrooms may be among the richest food sources of melatonin.

"A typical serving of white button mushrooms (85 grams) also provides 31% of the daily value of selenium—a vital mineral that may improve sleep," the publication assures.

Nuts

The amount of melatonin in nuts depends on the variety, as well as the method of processing, growing, or roasting.

However, studies show that nut consumption is associated with better sleep. In particular, in a small study from 2025, participants who consumed 40 grams of walnuts before bedtime for two months reported better sleep quality and more effective sleep more frequently.

Cow's Milk

Overall, milk contains a small amount of natural melatonin. However, its level can vary significantly depending on the time of milking—research shows that cow's milk milked at night contains ten times more melatonin than milk milked in the morning.

Experts note that for healthy sleep, it is not one specific product that is important, but a balanced diet as a whole, reports bb.lv. Nevertheless, sour cherries, salmon, eggs, mushrooms, nuts, and milk can be a beneficial addition to the daily menu, helping to support the natural mechanisms of falling asleep and more complete recovery of the body during sleep.