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A hormone made by the pea-sized pineal gland found in the middle of the brain, melatonin helps our bodies know when it is time to sleep and when to rise and shine. While melatonin can be ingested through supplements, there are also foods that can boost our body’s natural supply.
According to WebMD, no recommended dietary allowance (RDA) has been established for melatonin. Although, when it comes to supplements, some experts recommend a dosage of around 0.5 to 3 milligrams for sleep-related issues, as higher doses may cause daytime drowsiness.
Below are five foods listed by the above-mentioned publication.
- Eggs: This animal product is one of the best sources of melatonin as they are highly nutritious, offering protein and iron amongst other essential nutrients.
- Milk: With warm milk being a traditional remedy for insomnia, it should come as no surprise to be high in melatonin. This is a great option for people who tolerate dairy.
- Nuts: Pistachios and almonds are among the nut types with the highest levels of melatonin. This healthy, on-the-go snack is also an incredible source of many antioxidants, healthy omega-3 fats, and minerals.
- Tart cherries: If you are having trouble falling asleep, try a glass of tart cherry juice. Researchers found that it increases melatonin levels in the body while also enhancing sleep. However, it is worth noting that the juice is high in sugar. Drinking it every night could significantly raise your intake of calories. So, it is best to eat the tart cherries instead of drinking the juice.
- Fish: The best fish to eat to boost your melatonin levels are typically oily fish like salmon and sardines, which also provide valuable omega-3 fatty acids.
Also see: 4 Ways to take care of your brain
