HormonesMelatonin

Melatonin-rich foods improve sleep quality, duration, and efficiency in individuals with sleep disturbances

A scoping review of 19 articles (14 interventional trials and 5 cross-sectional studies) found that consuming melatonin-rich foods such as Montmorency tart cherries, Jerte Valley cherries, tomatoes, and kiwifruit may improve sleep quality, duration, and efficiency, particularly in individuals with sleep disturbances. Findings were heterogeneous across studies.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Effectiveness of Melatonin-Containing Foods on Promoting Sleep: A Scoping Review.

observational

Nisar T, Fuller A, Gyawali P, Bird S · Food science & nutrition (2026)

Participants: N/A
Duration: N/A
Intervention: Consumption of melatonin-rich foods (e.g., Montmorency tart cherries, Jerte Valley cherries, tomatoes, kiwifruit)
Outcome: Sleep quality, sleep duration, sleep efficiency, circadian rhythm regulation, social jetlag
Effect Size: N/A
Population: Individuals with sleep disturbances and general populations from interventional and observational studies

Result:

PubMed: 42058225DOI: 10.1002/fsn3.71823

Mechanism Graph

Ingestion of foods naturally containing melatonin
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Melatonin absorbed and enters circulation
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Melatonin binds to MT1/MT2 receptors in the suprachiasmatic nucleus
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Regulation of sleep-wake cycle and improved sleep parameters

Limitations

  • ⚠High variability in population, timing of consumption, melatonin dosage, intervention duration, and sleep assessment tools across studies
  • ⚠Most studies focused on a narrow range of foods, leaving other melatonin-rich options underexplored

Frequently Asked Questions

Which foods naturally contain melatonin and may improve sleep?▼

Montmorency tart cherries, Jerte Valley cherries, tomatoes, and kiwifruit are among the melatonin-rich foods studied that may improve sleep quality and duration.

How strong is the evidence for melatonin-rich foods improving sleep?▼

The evidence is suggestive but heterogeneous; interventional trials show potential benefits for sleep quality and duration, especially in those with sleep disturbances, but variability in study designs limits strong conclusions.

What sleep outcomes were measured in the reviewed studies?▼

Outcomes included sleep quality, sleep duration, sleep efficiency, circadian rhythm regulation, and reduced social jetlag.

What are the main limitations of the current research on melatonin-rich foods and sleep?▼

Limitations include variability in populations, timing of consumption, melatonin dosage, intervention duration, and sleep assessment tools, as well as a narrow focus on only a few food sources.

Products

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References

  1. 1.Nisar T, Fuller A, Gyawali P, Bird S. "Effectiveness of Melatonin-Containing Foods on Promoting Sleep: A Scoping Review.." Food science & nutrition, 2026. PMID: 42058225 DOI: 10.1002/fsn3.71823
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.