How to Supplement with Real Food: Melatonin

Natural Ways to Support Sleep & Circadian Health

Melatonin is a hormone produced by the pineal gland that helps regulate your sleep-wake cycle, also known as your circadian rhythm. While melatonin supplements are commonly used for sleep issues like insomnia or jet lag, many people overlook the fact that certain whole foods naturally boost melatonin production or provide its building blocks—offering a gentler, food-first approach to better sleep.

What Is Melatonin and Why It Matters

Melatonin production is influenced by light exposure—rising in the evening to signal sleep and decreasing in the morning with sunlight. A disrupted melatonin rhythm can lead to poor sleep quality, fatigue, and even increased risk of chronic conditions.

Top Whole Food Sources That Boost Melatonin Naturally

• Tart Cherries (especially the Montmorency variety): Naturally high in melatonin—shown in studies to improve sleep duration and quality.
• Nuts (Pistachios, Walnuts, Almonds, etc): Contain melatonin and magnesium, a mineral that supports melatonin synthesis and relaxation.
• Eggs: A good source of melatonin and tryptophan, an amino acid that the body uses to produce melatonin.
• Fatty Fish (Salmon, Tuna, Sardines): High in vitamin B6 and omega-3s, which help convert tryptophan to melatonin.
• Fruits (Pineapple, Grapes, Bananas): These fruits may increase melatonin levels and contain nutrients that assist in their production.
• Kiwi: Rich in antioxidants and serotonin, kiwi has been shown to improve sleep onset, duration, and quality. Eating 1–2 kiwis an hour before bed may help increase melatonin levels.
• Goji Berries: One of the most melatonin-rich fruits—shown to improve sleep quality and increase melatonin levels in the body.
• Oats & Whole Grains: Provide tryptophan and B vitamins, both necessary for melatonin synthesis.

Tips to Naturally Support Melatonin Production

✅ Eat melatonin-boosting foods in the evening to help signal your body it’s time to wind down.
✅ Reduce blue light exposure at night (phones, computers) to prevent melatonin suppression.
✅ Get morning sunlight to reinforce a healthy circadian rhythm.
✅ Avoid caffeine and heavy meals close to bedtime.

 Did You Know?

Your body can convert tryptophan (found in foods like turkey, eggs, seeds, and tofu) into serotonin, which is then converted into melatonin—especially with adequate levels of B6, magnesium, and zinc.

Bedtime Snack Idea:

Sleep-Supporting Smoothie
Blend together:

• Tart cherry juice

• Almond butter

• Banana and/or Kiwi

• Oats

• Warm almond milk

• Dash of cinnamon & Gogi Berries

Enjoy 1–2 hours before bed for a natural melatonin boost!

Looking for more nutrient-rich recipes? Check out our recipe section for more delicious ways to supplement with real food!

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Sources:

• Journal of Medicinal Food –Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study (2010)
• NCOA –Foods That Help You Sleep (2024)
• Columbia University Irving Medical Center –Eat Right to Sleep Right: An expert in nutrition and public health explains the link between eating, drinking, and sleeping (2024)
• Mount Sinai – Melatonin (2024)