Do Pistachios Contain Melatonin?

Your physique naturally produces the hormone melatonin to sign that it’s time to fall asleep (1, 2).

As sleep can considerably have an effect on your well being, it’s useful to know that sure meals, together with pistachios, include melatonin (3, 4, 5, 6).

In truth, pistachios and different food-based sources of melatonin like grains and mushrooms might assist promote sleep with out inflicting grogginess (3, 4, 5, 6).

This article particulars the melatonin content material of pistachios and the way it may have an effect on your physique.

Your physique usually makes melatonin in response to darkness. In most individuals, its manufacturing often peaks round 2 a.m. (1, 2, 7, 8).

Melatonin-containing meals can enhance the quantity of this sleep-promoting hormone in your physique (2, 7).

This implies that the naturally occurring melatonin in pistachios might assist your physique perceive that it’s time for mattress (2, 7).

Just 1 ounce (28 grams) of pistachios can pack about 6 mg of melatonin, which is similar to the quantity discovered within the common melatonin complement (2, 7).

It’s essential to notice that melatonin doesn’t trigger grogginess. It merely indicators your physique to chill out as a result of it’s time to fall asleep (8).

Furthermore, melatonin can assist the physique in different methods. For occasion, it could possibly assist maintain your eyes wholesome, calm abdomen ulcers and heartburn, and quell tinnitus signs (1, 2, 8).


The melatonin present in meals like pistachios received’t make you groggy, however it might sign your physique that it’s time to sleep. One ounce (28 grams) of pistachios packs about 6 mg of melatonin.

More analysis on simply how a lot exogenous melatonin — which means melatonin that comes from meals or supplmeents — is required to have an effect on your physique.

A 3.5-ounce (100-gram) serving of shelled pistachios incorporates 23 mg of melatonin. For reference, 1 cup holds roughly 4.5 ounces (128 grams) of shelled pistachios (2, 7, 9).

Meanwhile, a melatonin supplement will often include 0.2–10 mg per dose (8, 10, 11, 12).

Keep in thoughts that the Food and Drug Administration (FDA) doesn’t regulate dietary supplements the identical method it regulates precription medicines, and an optimum dose has not but been established (8, 10, 11, 12).

Given the lowered oversight, it isn’t straightforward to discern the precise contents and make-up of a given complement like melatonin.

However, in lots of different international locations, melatonin dietary supplements are usually not bought over-the-counter and will require a prescription, so these shall be regulated and monitored accordingly.

While most research on melatonin dietary supplements administer 1–10 mg at a time, there at present aren’t beneficial dosage directions (8, 10, 11, 12).

However, taking 0.2–5 mg 60 minutes earlier than bedtime is mostly thought of protected for adults. More than 30 mg of supplemented melatonin might be potentially harmful (10, 12, 13).

More analysis is required to find out whether or not the physique absorbs melatonin from meals sources in another way than melatonin from complement sources.

You ought to seek the advice of a healthcare skilled earlier than taking melatonin dietary supplements, particularly for those who take blood thinners or medicines for epilepsy.

Grains, mushrooms, and pistachios are among the many highest meals sources of melatonin (2).

Below are the melatonin contents of some frequent meals (2, 9):

  • Pistachios: 230,000 nanograms of melatonin per gram
  • Mushrooms: 4,300–6,400 nanograms per gram
  • Oats: 91 nanograms per gram
  • Cherries: 10–20 nanograms per gram
  • Tomatoes: 1–67 nanograms per gram
  • Cow’s milk: 0.014 nanograms per milliliter

It’s value noting that though cow’s milk doesn’t include a big quantity of melatonin, it does pack excessive quantities of tryptophan. Tryptophan is an amino acid that your physique can convert to melatonin (7).


Pistachios include a considerably larger focus of naturally occurring melatonin than many frequent meals.

Melatonin is a hormone that indicators your physique that it’s time to sleep.

While your physique naturally produces melatonin, it may also be present in dietary supplements and meals like pistachios.

However, it’s value conserving in thoughts that melatonin works in response to darkness. Keeping your room darkish and screens off a couple of hours earlier than bedtime may aid you get higher relaxation.

Further analysis on the connection between the naturally occurring melatonin in meals and its bodily results is required. However, barring any nut allergic reactions, it actually can’t damage to attempt.

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