Can You Get Melatonin From Pistachios Vs. a Supplement?

Melatonin is a hormone your body naturally produces when exposed to darkness. More research is needed to determine exactly how much melatonin is in pistachios.

Many people believe pistachios are a natural sleep aid because they contain a lot of melatonin. However, not many studies have been done to analyze the amount of melatonin in pistachios, and those that have been done are conflicting. 

Melatonin is a hormone your body naturally produces when exposed to darkness. Your brain releases more melatonin at night because it plays a role in sleep. Your levels of melatonin decrease when it's light. Melatonin helps set your body's internal clock (circadian rhythms). It also performs other roles in your body, although researchers don't fully understand them yet. 

Being exposed to light can block your body's production of melatonin. You also produce less melatonin as you age. 

People often take melatonin supplements to help with sleep disorders such as: 

Insomnia

Melatonin may slightly decrease the time it takes you to fall asleep, but the benefits aren't definitive. Older adults who are deficient in melatonin may benefit more than others when using melatonin for insomnia.

Jet lag

Several studies have shown that melatonin is more helpful than a placebo at reducing symptoms associated with eastward and westward flights. 

Sleep disorders in people who are blind

Melatonin helps with a circadian rhythm sleep disorder called non-24-hour sleep-wake rhythm disorder in people who are totally blind. 

Sleep disorders in children 

Children who have sleep disturbances for various reasons may benefit from taking melatonin. Talk to your child's pediatrician before you give them melatonin.

Delayed sleep-wake phase sleep disorder

This sleep phase disorder causes your sleep-wake rhythm to be off by two or more hours, so you go to sleep later and wake up later. Melatonin may reduce the time it takes children and adults with this sleep disorder to fall asleep. Discuss it with your child's health care provider before you give melatonin.

Melatonin is naturally occurring in many foods, including pistachios, and eating foods rich in melatonin has been shown to help sleep. There have been several studies regarding melatonin in pistachios. One study done in 2014 found that 3.5 ounces of melatonin had 23 mg of melatonin, which is much higher than the amount of melatonin found in other foods. 

However, another study found that 3.5 ounces of pistachios only contained between 0.0034 and 0.066 mg of melatonin. 

For comparison, melatonin supplements contain between 0.1 to 10 mg per dose.

Because of the different results, more research is needed to determine exactly how much melatonin is in pistachios. Another problem with measuring the melatonin in plant foods is that it's affected by the growing conditions. Melatonin levels in plants may be higher or lower based on factors such as: 

• Temperature
• Sunlight
• Duration of exposure
• Ripening process
• Chemical treatments
• Soil conditions 

Melatonin occurs in a wide range of plant and animal foods, including: 

Animal sources

Melatonin levels are higher in eggs and fish than in meat. It's also found in breast milk and the milk of other animals. Melatonin levels are higher in milk produced at night than in milk produced in the daytime. 

Plant sources

Fruits. Many fruits contain melatonin. The highest levels were in grape skins, tart cherries, and strawberries. Other fruits contain melatonin but in smaller amounts. 

Vegetables. Many vegetables also contain melatonin, although potatoes and beets contain very low levels. The vegetables highest in melatonin are mushrooms, peppers, and tomatoes. 

Seeds and legumes. Melatonin is found in high amounts in seeds, particularly in white and black mustard seeds. Sprouting seeds dramatically increases the amount of melatonin they contain. Germinated soybeans contain 400% more melatonin than raw soybeans. 

Nuts. Various nuts contain melatonin, with pistachios having the highest levels. 

Herbs. Over 64 herbs were tested and found to have high levels of melatonin, particularly Huang-qin and St. John’s Wort. 

Melatonin isn't the only hormone that can help you sleep. Serotonin, vitamin B6, B12, and folic acid also help promote healthy sleep habits. Research shows that eating foods high in fiber and low in saturated fat and sugar can help you sleep. If you're having trouble sleeping, consider some of the following foods for bedtime snacks: 

Lean protein

Lean proteins are high in tryptophan, an amino acid that increases serotonin levels. This includes foods such as: 

• Turkey
• Chicken
• Fish
• Low-fat cheese
• Egg whites

Unsaturated fats

Unsaturated fats also increase your serotonin level and can be found in the following foods: 

• Natural peanut butter
• Walnuts
• Almonds
• Pistachios

Complex carbohydrates

Simple sugars such as cookies, cakes, and pastries can reduce your serotonin level and interfere with sleep. Instead, choose complex carbohydrates that increase your serotonin levels, such as: 

• Whole grain bread
• Whole grain cereals
• Brown rice
• Whole grain pasta 

High magnesium foods

Magnesium has also been associated with better quality sleep. Foods that are high in magnesium include: 

• Leafy greens such as spinach
• Nuts
• Avocados
• Seeds
• Black beans