Study Says Eating Melatonin Can Fight Depression – Expert Tips To Add It In Diet

Do you know what melatonin is? It is a natural hormone that regulates the body’s sleep-wake cycle aka circadian rhythm. In a recent study published in the Journal of Human Nutrition and Dietetics, researchers analysed melatonin content in food items and its link with several health outcomes. The study notes that melatonin from everyday foods may mark dietary patterns linked with lower rates of depression. This calls for more awareness related to melatonin-rich foods and their benefits.

To get a better understanding of this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Keep reading.

What Is Melatonin?

Before diving deep into melatonin-rich foods and how their health benefits, let us tell you first what melatonin actually is. Our expert answers.

Dr Chopra shares, “Melatonin is a naturally produced hormone that regulates our sleep–wake cycle, also known as the circadian rhythm. It is released by the brain in response to darkness and signals the body that it’s time to rest.”

The expert adds, “Beyond sleep, melatonin also plays an important role in reducing inflammation, protecting brain cells from oxidative stress, and supporting emotional regulation. In my clinical experience, disrupted melatonin rhythms are very commonly seen in people dealing with anxiety, low mood, chronic stress, and depression.”

Which Foods Are Rich In Melatonin?

Certain foods either contain melatonin naturally or support its production in the body. Dr Chopra says, “These include tart cherries, kiwi, grapes, tomatoes, walnuts, almonds, oats, rice, milk, and eggs. These foods work best when consumed as part of an overall routine that supports good sleep timing and reduced night-time stimulation.” Shedding more light on this, the expert lists them down for you, along with its benefits:

Tart Cherries (especially Montmorency Cherries)

These are considered the richest natural dietary source of melatonin. Multiple studies show tart cherries can improve sleep duration and quality due to their high melatonin and antioxidant content.

Kiwi

Kiwi is not only rich in melatonin, but also supports serotonin production, which converts into melatonin. Regular kiwi consumption has been linked to better sleep onset and duration.

Grapes

Grapes are also a source of melatonin, especially red and black grapes contain measurable amounts of melatonin, along with polyphenols that support circadian rhythm balance.

Tomatoes

Tomatoes contain melatonin and lycopene. The expert says that because of this, cooking tomatoes can improve antioxidant availability, making them beneficial for overall cellular and brain health.

Walnuts

Walnuts are one of the best nut sources of melatonin. They also provide omega-3 fatty acids, which support brain health and mood regulation.

Almonds

Almonds contain melatonin along with magnesium. As per the expert, this quality of almonds helps relax the nervous system and improve sleep quality.

Pistachios

Among nuts, pistachios are particularly high in melatonin and are often overlooked as a sleep-supportive food.

Oats

Oats provide melatonin and also support insulin balance, which indirectly helps regulate the sleep–wake cycle.

Rice (especially whole or brown rice)

Rice contains small amounts of melatonin and supports tryptophan transport to the brain, aiding melatonin production.

Milk

Milk contains melatonin naturally, especially when consumed warm at night. It also provides tryptophan, a key precursor for melatonin synthesis.

Eggs

Eggs provide melatonin along with high-quality protein and B vitamins that support neurotransmitter balance.

Corn (maize)

Corn contains measurable melatonin and supports circadian rhythm regulation, when eaten as part of an early dinner.

Mushrooms

Certain varieties of mushrooms contain melatonin and additional antioxidants that support cellular repair during sleep.

Can Adding Melatonin In Diet Lower Depression?

The study claims how melatonin in foods can help lower depression. So, thus adding it in your diet helps you? “Melatonin helps regulate the body’s internal clock. When melatonin levels are supported through diet and lifestyle, sleep quality improves, and deeper, more restorative sleep allows the brain to recover, regulate emotions better, and lower stress hormones like cortisol. Better sleep also improves serotonin balance, which is closely connected to mood regulation. This is why people with disrupted sleep patterns often experience worsening anxiety, low mood, and depressive symptoms,” explains Dr Chopra.

The expert further adds, “Including melatonin-rich foods such as tart cherries, kiwi, nuts, oats, and milk — along with maintaining regular sleep timing and reducing night-time screen exposure — can support healthier melatonin rhythms. Over time, this can improve emotional resilience and reduce vulnerability to depression.”

ALSO READ - Is It Safe To Take Melatonin After Having Caffeine? Expert Shares

Which Other Foods Can Help Fight Depression?

Let’s move over melatonin for a while, and see which other foods can help fight depression. “When it comes to fighting depression, food plays a supportive but powerful role. This is because mental health is deeply connected to brain chemistry, inflammation, gut health, and blood sugar balance. Along with melatonin-rich foods, there are several other nutrient-dense foods that help improve mood and emotional resilience,” explains Dr Chopra. On this note, the expert lists them down for us:

• Foods rich in omega-3 fatty acids such as fatty fish, walnuts, flaxseeds, and chia seeds are especially important, as omega-3s reduce brain inflammation and support neurotransmitters like serotonin and dopamine.
• Leafy greens and colourful vegetables provide folate, magnesium, and antioxidants, all of which are linked to lower rates of depression.
• Whole grains and complex carbohydrates help stabilise blood sugar, preventing mood crashes and irritability.
• Fermented foods like curd, yogurt, kefir, and homemade pickles support gut health. A healthy gut microbiome is directly linked to better mental health through the gut–brain axis.
• Magnesium-rich foods such as bananas, pumpkin seeds, almonds, and dark chocolate (in moderation) help calm the nervous system and reduce anxiety.
• Foods rich in B-vitamins, including lentils, eggs, and dairy, support brain function and energy metabolism.

What Are The Benefits Of A Melatonin-rich Diet?

A melatonin-rich diet offers benefits that go far beyond just better sleep. “This is because melatonin plays a key role in brain health, emotional balance, immunity, and cellular repair. When the diet supports natural melatonin production, the body’s circadian rhythm becomes more stable, which leads to deeper, more restorative sleep. Good-quality sleep is essential for mood regulation, memory, concentration, and overall mental well-being,” shares Dr Chopra. The expert jots down the benefits of melatonin-rich diet:

• When sleep improves, stress hormones like cortisol come down, which helps reduce anxiety, irritability, and emotional fatigue.
• A melatonin-supportive diet also contributes to lower inflammation and oxidative stress, both of which are linked to depression, metabolic disorders, and accelerated ageing. Since melatonin is a powerful antioxidant, it helps protect brain cells and supports long-term cognitive health.
• Another important benefit is improved immune function and metabolic balance.
• Better sleep enhances insulin sensitivity, appetite regulation, and hormonal balance, which indirectly supports mental health and energy levels.
• Over time, people following a melatonin-rich diet often experience better mood stability, improved focus, stronger immunity, and overall resilience.

ALSO READ - Melatonin Timeline: How Long Does It Stay In Your Body?

The Final Word

As per a new study, melatonin-rich foods are linked to lower rates of depression. Expert believes this can be attributed to the fact that including melatonin-rich foods, along with maintaining regular sleep timing and reducing night-time screen exposure, can support healthier circadian rhythms. With time, this can improve emotional resilience and reduce vulnerability to depression.