These supplements are not regulated by the Food and Drug Administration, andtheir dosages can vary drastically.
Can you get melatonin from your diet instead of relying on supplements?
Tart cherry juice, for example, is a key ingredient in the viral Sleepy Girl Mocktail."
Photo Illustration by Lecia Landis for Verywell Health; Getty Images
However, studies on cherries and sleep have produced mixed results.
But food processing might reduce the amount of melatonin.
While melatonin levels can vary in food sources, there are additional nutritional benefits when you consume whole foods.
However, the melatonin level in food sources is usually much lower than what’s insynthesized supplements.
“It will not directly or quickly slow down your brain activity and put you to sleep.
In addition to diet, yourbedroom environmentandsleep hygienealso matter.
National Center for Complementary and Integrative Health.Melatonin: what you gotta know.
U.S. Food and Drug Administration.Facts about dietary supplements.
Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients.
2018;25(2):e194-e201.
- doi: 10.1177/02601060221111230
National Library of Medicine: MedlinePlus.Tryptophan.
Centers for Disease Control and Prevention.Tips for better sleep.
