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25 years
Are there any foods that can help boost Melatonin production for better sleep?
Jul 3, 2013
2nd opinion

Dr. Zakia Dimassi Pediatrics
The hormone melatonin is produced in response to the amount of light in the environment; it delivers the message that it's either time to sleep or wake up, thereby controlling the so called circadian rhythm or the sleep-wake cycle. Light from the environment, whether artificial or natural, determines the amount of melatonin released. When it's dark, melatonin production increases which helps you fall asleep; daylight appears, melatonin levels drop so you stay awake. Exposure to bright light during the evening can disrupt the normal cycle. Melatonin is also an antioxidant and it controls the release of other hormones.
Food Sources include most plant sources, but in such small quantities. Ex: white and black mustard seeds (two of the highest food sources of melatonin), almonds, sunflower seeds, tart cherries contain, flax seed, &oats. Other less melatonin-rich foods include rice, red radishes, poppy seed, tomatoes and bananas.
Tryptophan is an amino acid tryptophan that gets converted into serotonin, and at night, the pineal gland converts serotonin into melatonin. Foods that contain a high amount of tryptophan may help increase levels of melatonin. The highest levels of tryptophan are found in milk and dairy products, soybeans, seafood, meats, poultry, peanuts and eggs. Eating carbohydrates together with tryptophan is claimed to increase the effect on melatonin production.
Vitamin B5, or pantothenic acid, is part of a coenzyme that is essential for the synthesis of melatonin. Some of the best food sources of vitamin B5 are the same as those for tryptophan, such as milk, yogurt, eggs and fish, especially tuna and cod. Other sources include broccoli, sweet potatoes, mushrooms and lentils.
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