Melatonin, a hormone naturally produced by the body, is often associated with sleep. It helps regulate the body's internal clock and prepare for slumber. However, did you know that you can also get melatonin from certain foods? Yes, that's right! In this blog post, we'll delve into the world of melatonin-rich foods, providing you with practical advice and scientifically-backed information.

• What is Melatonin?
• Why is Melatonin Important?
• Best Food Sources of Melatonin
• How to Optimize Melatonin Absorption
• Precautions and Considerations
• Conclusion

What is Melatonin?

Melatonin is a hormone primarily secreted by the pineal gland in our brain^[1]. Its production is affected by light and dark cycles, usually increasing in the evening as darkness falls and decreasing in the morning with the sunrise. Melatonin plays a crucial role in regulating our sleep-wake cycle, also known as the circadian rhythm^[2].

Why is Melatonin Important?

Aside from its key role in sleep regulation, melatonin is also known for its antioxidant properties. It helps neutralize harmful free radicals in the body, thus playing a role in preventing diseases such as cancer and cardiovascular disorders^[3]. Furthermore, melatonin has been found to boost immune health and may help in mitigating the symptoms of seasonal affective disorder^[4].

Best Food Sources of Melatonin

You can increase your melatonin levels not just through supplements, but also by incorporating certain foods into your diet. Here are some of the best food sources of melatonin:

1. Tart Cherries: Tart cherries, especially Montmorency tart cherries, are one of the best food sources of melatonin. A study found that consuming tart cherry juice resulted in significant increases in melatonin levels and improved sleep duration and quality^[5].
2. Nuts and Seeds: Almonds, walnuts, sunflower seeds, and flaxseeds are rich in melatonin. They also provide healthy fats, protein, and fiber, making them a nutritious snack option^[6].
3. Fatty Fish: Fatty fish like salmon, tuna, and mackerel are not only rich in omega-3 fatty acids, but also in melatonin. These fish types can contribute to improved sleep quality^[7].
4. Fruits and Vegetables: Certain fruits and vegetables like tomatoes, olives, cucumber, and grapes contain melatonin^[8].
5. Grains: Grains such as rice, barley, and oats are also good sources of melatonin^[9].

How to Optimize Melatonin Absorption

Eating melatonin-rich foods alone may not be enough. It's also important to consider factors that can affect its absorption. Here are some tips:

• Consider Timing: Try consuming melatonin-rich foods a few hours before bedtime to allow your body time to absorb and utilize the melatonin.
• Pair with Calcium: Calcium helps the brain use the amino acid tryptophan to manufacture melatonin. Including calcium-rich foods in your diet can thus enhance melatonin production^[10].

Precautions and Considerations

While melatonin-rich foods can contribute to better sleep and overall health, they're not a cure-all solution. If you're struggling with serious sleep disorders or other health issues, it's important to consult a healthcare professional. Overconsumption of melatonin, whether through supplements or food, could potentially lead to side effects such as dizziness, headaches, and daytime sleepiness^[11].

Conclusion

Including melatonin-rich foods in your diet can be a natural way to boost your sleep hormone levels and potentially improve your sleep quality. However, remember that a balanced lifestyle, incorporating regular exercise and a healthy diet, is key to achieving optimal health and well-being.

[$1]: Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology. DOI: https://doi.org/10.1111/bph.14116

[$2]: Cardinali, D. P., & Pandi-Perumal, S. R. (2007). Melatonin and the immune system in humans. Journal of Pineal Research. DOI: https://doi.org/10.1111/j.1600-079X.2007.00556.x

[$3]: Reiter, R. J., Mayo, J. C., Tan, D. X., Sainz, R. M., Alatorre-Jimenez, M., & Qin, L. (2016). Melatonin as an antioxidant: under promises but over delivers. Journal of Pineal Research. DOI: https://doi.org/10.1111/jpi.12360

[$4]: Lewy, A. J., Emens, J., Jackman, A., & Yuhas, K. (2006). Circadian uses of melatonin in humans. Chronobiology International. DOI: https://doi.org/10.1080/07420520500545879

[$5]: Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food. DOI: https://doi.org/10.1089/jmf.2009.0096

[$6]: Maldonado, M. D., Moreno, H., & Calvo, J. R. (2009). Melatonin present in beer contributes to increase the levels of melatonin and antioxidant capacity of the human serum. Clinical Nutrition. DOI: https://doi.org/10.1016/j.clnu.2009.01.018

[$7]: Sánchez, C. L., Cubero, J., Sánchez, J., Chanclón, B., Rivero, M., Rodríguez, A. B., & Barriga, C. (2011). The possible role of human milk nucleotides as sleep inducers. Nutritional Neuroscience. DOI: https://doi.org/10.1179/1476830511Y.0000000002

[$8]: Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R. Y., Xu, D. P., & Li, H. B. (2017). Dietary sources and bioactivities of melatonin. Nutrients. DOI: https://doi.org/10.3390/nu9040367

[$9]: Harpsoe, N. G., Andersen, L. P., Gögenur, I., & Rosenberg, J. (2015). Clinical pharmacokinetics of melatonin: a systematic review. European Journal of Clinical Pharmacology. DOI: https://doi.org/10.1007/s00228-015-1873-4

[$10]: Carrillo-Vico, A., Guerrero, J. M., Lardone, P. J., & Reiter, R. J. (2005). A review of the multiple actions of melatonin on the immune system. Endocrine. DOI: https://doi.org/10.1385/ENDO:27:2:189

[$11]: Andersen, L. P., Gögenur, I., Rosenberg, J., & Reiter, R. J. (2016). The safety of melatonin in humans. Clinical Drug Investigation. DOI: https://doi.org/10.1007/s40261-015-0368-5