Foods rich in melatonin: less than supplements
Melatonin has long been known as a popular supplement for those who want to improve sleep quality. However, this hormone also occurs naturally in many familiar foods such as sour cherries, grapes, mushrooms, rice and laughing gas.
According to Dr. John Saito, a sleep medicine expert and lung specialist at Orange County Children's Hospital (California, USA), the melatonin content in food is often very low compared to supplements. Fresh goji berries can contain melatonin, but after being dried and stored for a long time, this amount is almost gone, Saito said via email.
In addition, processing, temperature and storage time can significantly reduce natural melatonin levels. Therefore, relying entirely on food to improve sleep may not have enough scientific basis.
Eating foods rich in melatonin still has health benefits
Although there is not much melatonin from food, experts say that consuming natural nutrients is still valuable. When we eat chestnuts, which are rich in melatonin, we also supplement vitamin B6, which helps convert tryptophan into melatonin in the body, emphasizes Sue Sue Ellenison Haynes, a nutritionist in Boston (USA).
Tryptophan is an essential amino acid found in cheese, fish, sunflower seeds, and turkey, which plays an important role in the synthesis of melatonin. However, Anderson- Haynes notes that the body needs enough vitamins B2, B3, B6 and iron to create effective melatonin.
Meanwhile, Dr. Saito emphasizes that melatonin does not work like immediate sleeping pills. It doesnt cause the brain to stop working immediately. Melatonin only sends signals to the biological clock, helping the body gradually prepare for sleep," he explained.
Good sleep is not only thanks to melatonin
According to the US Centers for Disease Control and Prevention (CDC), instead of relying solely on melatonin, maintaining scientific sleep hygiene is a decisive factor. Necessary habits include exercising throughout the day, keeping a fixed sleep and wake schedule, avoiding caffeine and alcohol close to bedtime, while creating a quiet, cool and dark sleeping environment.
Reducing exposure to bright light before bed and keeping the bedroom comfortable will help a lot for natural sleep and recovery, Dr. Saito emphasizes.
Thus, melatonin from food can be somewhat supplemented, but cannot replace supplements or a healthy lifestyle. Quality sleep requires a combination of nutrition, living habits and a suitable living environment.
