7 Foods That Are Naturally High in Melatonin

When you hear the word "melatonin," you may automatically think of the vitamin supplements people take to help them sleep better at night. But did you know that you can also get melatonin from the foods you eat?

Doebrich says all nuts contain melatonin. Almonds and pistachios are highest. Both nuts contain magnesium, which may help you sleep.


Your mother may have told you to drink milk before bed. "Cow's milk is another source of melatonin," Doebrich says.

2. Milk

Tart cherry juice is a good source of melatonin. Doebrich says not all cherry juices have the same amount of melatonin. "These findings only apply to Montmorency-type tart cherries. This cherry variety has the most melatonin."

3. Tart Cherry Juice

If you have trouble sleeping, eat bananas before bed. Bananas are a good source of melatonin, vitamin B6 and magnesium, which may help with sleep problems.

4. Bananas

Fresh fish may be healthy and improve sleep quality.
"Sardines, trout, and salmon are loaded with melatonin," says olio lusso's Monika Wassermann, MD. They contain omega-3 fatty acids that lower blood pressure.

5. Oily Fish

Eggs contain melatonin. Dr. Wasserman says they're high in protein and iron, which are healthy. Eggs' melatonin has benefits beyond aiding sleep.

6. Eggs

If you can't sleep, eat goji berries. Goji berries have the most melatonin of any dried fruit, research shows. Goji berries are delicious in both sweet and savoury recipes.

7. Goji Berries

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