There may be a way to get the benefits of over-the-counter melatonin supplements without the risk.
How to Treat Jet Lag with Melatonin-Rich Food
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
Unfortunately, there is “no guarantee of the strength or purity” of over-the-counter melatonin supplements, which have been found to contain impurities that “raise serious [safety] questions.”
“For these reasons, melatonin [supplements] cannot be recommended.” Too bad there’s no way you can get the benefits without the risks—unless melatonin was somehow found naturally in certain foods you could eat. “Melatonin was first discovered in plants…in 1995,” and has since been found throughout the plant kingdom. But, enough that eating them actually affects your levels? Yes. You randomize people to eat more or fewer vegetables, and you can see the effect.
Hard to get people to eat vegetables though. How about beer? The “[m]elatonin present in beer contributes to [an] increase [in] the levels of melatonin [in the human bloodstream].” However, alcohol consumption may actually mess with your own “endogenous melatonin secretion,” so beer probably isn’t the best choice.
Eat two bananas, or drink the juice of about two pounds of oranges or pineapple, and you can get significant bumps in melatonin concentrations in your blood. And, the melatonin levels found in those fruits are pretty “modest compared to” some other foods. Here’s the breakdown. The single food within each category with the highest recorded melatonin level, and how much you’d have to eat at one time to reach a physiological dose in your bloodstream.
We make melatonin, so it should come as no surprise that other animals do, too. The most melatonin-rich meat tested was salmon, but because there were only billionths of a gram per serving, you’d have to sit down and eat about 200 pounds to get the effect.
Okay. So, forget meat. What about whole grains? The highest recorded was a strain of corn so rich in melatonin you’d only have to eat 16 ears of corn. All right, scratch that. What about other vegetables? Plain white button mushrooms top the list. Only two pounds. A hundred times more melatonin than meat. But still, they’re so light; two pounds is like eating 10 cups of mushrooms. That’s a lot in one sitting. Thankfully, cranberries to the rescue; the most melatonin-rich fruit. Just a single ounce, and it’s like you just took a melatonin supplement, with only good side effects—other than, of course, the extreme sourness.
That’s about a third of a cup of cranberries. They’re pretty sturdy. So, you could travel without them getting smooshed. But what do you do with them once you get there? Easy to blend into a smoothie, but what if you’re stuck in a hotel? Can you eat dried cranberries, like, what are they called—craisins?
A study of various tart cherry products suggests that the drying process wipes out the melatonin. So, no melatonin in dried cherries, and presumably dried cranberries either—nor in juice. The level of melatonin in cherry juice concentrate was almost nondetectable. So, drinking cranberry juice would also presumably be a wash, which brings us to nuts.
Pistachios are not just the most melatonin-rich nut, they are simply off-the-charts as the most melatonin-rich food ever recorded. To get a physiological dose of melatonin, all you have to eat is two. Two what? Just two pistachios. Check it out; here are the data. More than 200 micrograms of melatonin per gram, .2 milligrams per gram. And, you can get the normal daily spike your brain gives you by taking just .3 micrograms: so, just two nuts. So, taking a whole handful of pistachio nuts is like taking one of those high-dose melatonin supplements. So, the best food for jet lag appears to be appropriately timed pistachios.
Please consider volunteering to help out on the site.
- Lathrop NJ, Lentz M. Melatonin, light therapy, and jet lag. Air Med J. 2001;20(5):30-4.
- Williamson BL, Tomlinson AJ, Naylor S, Gleich GJ. Contaminants in commercial preparations of melatonin. Mayo Clin Proc. 1997;72(11):1094-5.
- Simmons E, Mcgrane O, Wedmore I. Jet lag modification. Curr Sports Med Rep. 2015;14(2):123-128.
- Oba S, Nakamura K, Sahashi Y, Hattori A, Nagata C. Consumption of vegetables alters morning urinary 6-sulfatoxymelatonin concentration. J Pineal Res. 2008;45(1):17-23.
- Grigg-damberger MM, Ianakieva D. Poor Quality Control of Over-the-Counter Melatonin: What They Say Is Often Not What You Get. J Clin Sleep Med. 2017;13(2):163-165.
- Feng X, Wang M, Zhao Y, Han P, Dai Y. Melatonin from different fruit sources, functional roles, and analytical methods. Trends in Food Science & Technology. 2014;37(1):21-31.
- Tan DX, Zanghi BM, Manchester LC, Reiter RJ. Melatonin identified in meats and other food stuffs: potentially nutritional impact. J Pineal Res. 2014;57(2):213-8.
- Kirakosyan A, EM Seymour, Urcuyo Llanes DE, Kaufman PB, Bolling SF. Chemical profile and antioxidant capacities of tart cherry products. Food Chem. 2009;115(1):20-25.
- Maldonado MD, Moreno H, Calvo JR. Melatonin present in beer contributes to increase the levels of melatonin and antioxidant capacity of the human serum. Clin Nutr. 2009;28(2):188-91.
- Oladi E, Mohamadi M, Shamspur T, Mostafavi A. Spectrofluorimetric determination of melatonin in kernels of four different Pistacia varieties after ultrasound-assisted solid-liquid extraction. Spectrochim Acta A Mol Biomol Spectrosc. 2014;132:326-9.
- Sae-teaw M, Johns J, Johns NP, Subongkot S. Serum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers. J Pineal Res. 2013;55(1):58-64.
- Reilly T, Waterhouse J, Edwards B. Some chronobiological and physiological problems associated with long-distance journeys. Travel Med Infect Dis. 2009;7(2):88-101.
Image credit: Alexas_Fotos via Pixabay. Image has been modified.
Motion graphics by Avocado Video.
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
Unfortunately, there is “no guarantee of the strength or purity” of over-the-counter melatonin supplements, which have been found to contain impurities that “raise serious [safety] questions.”
“For these reasons, melatonin [supplements] cannot be recommended.” Too bad there’s no way you can get the benefits without the risks—unless melatonin was somehow found naturally in certain foods you could eat. “Melatonin was first discovered in plants…in 1995,” and has since been found throughout the plant kingdom. But, enough that eating them actually affects your levels? Yes. You randomize people to eat more or fewer vegetables, and you can see the effect.
Hard to get people to eat vegetables though. How about beer? The “[m]elatonin present in beer contributes to [an] increase [in] the levels of melatonin [in the human bloodstream].” However, alcohol consumption may actually mess with your own “endogenous melatonin secretion,” so beer probably isn’t the best choice.
Eat two bananas, or drink the juice of about two pounds of oranges or pineapple, and you can get significant bumps in melatonin concentrations in your blood. And, the melatonin levels found in those fruits are pretty “modest compared to” some other foods. Here’s the breakdown. The single food within each category with the highest recorded melatonin level, and how much you’d have to eat at one time to reach a physiological dose in your bloodstream.
We make melatonin, so it should come as no surprise that other animals do, too. The most melatonin-rich meat tested was salmon, but because there were only billionths of a gram per serving, you’d have to sit down and eat about 200 pounds to get the effect.
Okay. So, forget meat. What about whole grains? The highest recorded was a strain of corn so rich in melatonin you’d only have to eat 16 ears of corn. All right, scratch that. What about other vegetables? Plain white button mushrooms top the list. Only two pounds. A hundred times more melatonin than meat. But still, they’re so light; two pounds is like eating 10 cups of mushrooms. That’s a lot in one sitting. Thankfully, cranberries to the rescue; the most melatonin-rich fruit. Just a single ounce, and it’s like you just took a melatonin supplement, with only good side effects—other than, of course, the extreme sourness.
That’s about a third of a cup of cranberries. They’re pretty sturdy. So, you could travel without them getting smooshed. But what do you do with them once you get there? Easy to blend into a smoothie, but what if you’re stuck in a hotel? Can you eat dried cranberries, like, what are they called—craisins?
A study of various tart cherry products suggests that the drying process wipes out the melatonin. So, no melatonin in dried cherries, and presumably dried cranberries either—nor in juice. The level of melatonin in cherry juice concentrate was almost nondetectable. So, drinking cranberry juice would also presumably be a wash, which brings us to nuts.
Pistachios are not just the most melatonin-rich nut, they are simply off-the-charts as the most melatonin-rich food ever recorded. To get a physiological dose of melatonin, all you have to eat is two. Two what? Just two pistachios. Check it out; here are the data. More than 200 micrograms of melatonin per gram, .2 milligrams per gram. And, you can get the normal daily spike your brain gives you by taking just .3 micrograms: so, just two nuts. So, taking a whole handful of pistachio nuts is like taking one of those high-dose melatonin supplements. So, the best food for jet lag appears to be appropriately timed pistachios.
Please consider volunteering to help out on the site.
- Lathrop NJ, Lentz M. Melatonin, light therapy, and jet lag. Air Med J. 2001;20(5):30-4.
- Williamson BL, Tomlinson AJ, Naylor S, Gleich GJ. Contaminants in commercial preparations of melatonin. Mayo Clin Proc. 1997;72(11):1094-5.
- Simmons E, Mcgrane O, Wedmore I. Jet lag modification. Curr Sports Med Rep. 2015;14(2):123-128.
- Oba S, Nakamura K, Sahashi Y, Hattori A, Nagata C. Consumption of vegetables alters morning urinary 6-sulfatoxymelatonin concentration. J Pineal Res. 2008;45(1):17-23.
- Grigg-damberger MM, Ianakieva D. Poor Quality Control of Over-the-Counter Melatonin: What They Say Is Often Not What You Get. J Clin Sleep Med. 2017;13(2):163-165.
- Feng X, Wang M, Zhao Y, Han P, Dai Y. Melatonin from different fruit sources, functional roles, and analytical methods. Trends in Food Science & Technology. 2014;37(1):21-31.
- Tan DX, Zanghi BM, Manchester LC, Reiter RJ. Melatonin identified in meats and other food stuffs: potentially nutritional impact. J Pineal Res. 2014;57(2):213-8.
- Kirakosyan A, EM Seymour, Urcuyo Llanes DE, Kaufman PB, Bolling SF. Chemical profile and antioxidant capacities of tart cherry products. Food Chem. 2009;115(1):20-25.
- Maldonado MD, Moreno H, Calvo JR. Melatonin present in beer contributes to increase the levels of melatonin and antioxidant capacity of the human serum. Clin Nutr. 2009;28(2):188-91.
- Oladi E, Mohamadi M, Shamspur T, Mostafavi A. Spectrofluorimetric determination of melatonin in kernels of four different Pistacia varieties after ultrasound-assisted solid-liquid extraction. Spectrochim Acta A Mol Biomol Spectrosc. 2014;132:326-9.
- Sae-teaw M, Johns J, Johns NP, Subongkot S. Serum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers. J Pineal Res. 2013;55(1):58-64.
- Reilly T, Waterhouse J, Edwards B. Some chronobiological and physiological problems associated with long-distance journeys. Travel Med Infect Dis. 2009;7(2):88-101.
Image credit: Alexas_Fotos via Pixabay. Image has been modified.
Motion graphics by Avocado Video.
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How to Treat Jet Lag with Melatonin-Rich Food
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Content URLDoctor's Note
Isn’t that mind-blowing? I love when there are safe, simple, and side effect–free solutions.
This is the final video in a three-part series on jet lag and melatonin. If you missed the first two, check out How to Treat Jet Lag with Light and Are Melatonin Supplements Safe?.
UPDATE: Do the pistachio numbers seem a little too good to be true? They may be. An expression of concern has been raised about the pistachio data. Hat tip to the eagle eyes of NF volunteer Brett Chrest and the great Retraction Watch website.
For more on nuts, check out:
- Pistachio Nuts for Erectile Dysfunction
- Nuts May Help Prevent Death
- Which Nut Fights Cancer Better?
- Does Eating Nuts Prevent Strokes?
- Four Nuts Once a Month
- Nuts and Obesity: The Weight of Evidence
- Nuts and Bolts of Cholesterol Lowering
- How Do Nuts Prevent Sudden Cardiac Death?
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