Melatonin-rich foods may improve sleep, but the evidence is messy
STUDY: Nisar T et al, Food Science & Nutrition 2026;14:e71823
STUDY TYPE: Scoping review
FUNDING: Independent
Background
Melatonin improves sleep, but what about foods naturally containing melatonin, like tart cherries, kiwifruit, tomatoes, and walnuts?
The Study
- Nineteen studies involving 32,228 participants were included: 14 interventional trials and 5 cross-sectional studies
- Populations ranged from older adults with insomnia to elite athletes to university students
- The most studied food was Montmorency tart cherry juice; others included kiwifruit, Jerte Valley cherries, tomatoes, and nighttime milk
- Outcomes = Sleep Quality scale (Pittsburgh Sleep Quality Index), actigraphy, polysomnography, and sleep diaries.
Most interventional studies found improvements in sleep quality, duration, and efficiency, mainly in people who already had sleep disturbances.
- Tart cherry juice increased total sleep time and sleep efficiency in older adults with insomnia
- Two kiwifruit trials in elite athletes showed similar gains
- Tomatoes produced a tenfold rise in urinary melatonin in obese postmenopausal women with corresponding sleep improvements
However, the melatonin delivered through food is roughly 6 to 60 times lower than pharmacological doses used to treat insomnia. Several studies found sleep improvements without any measurable rise in circulating melatonin. Other ingredients, like polyphenols, tryptophan, serotonin, and anti-inflammatory compounds, may be driving the change. Kiwis are rich in omega-3s.
Limitations: evidence is not consistent, most studies are small, few used objective measures,
The highest-melatonin foods (pistachios at 233 ng/g, goji berries at 530 ng/g) haven’t been tested in trials, but large controlled trials find improvements in sleep quality with saffron supplements, an herb with pro-melatonin effects.
Practice Implications
Many of these foods are part of the antidepressant diet, and I’ll rest easier knowing they may improve sleep.
As for melatonin, stick with lab-tested products with this one, as studies find high variability in quality.
— Chris Aiken, MD
Director, Psych Partners
Editor in Chief, Carlat Psychiatry Report
