A large cohort study suggests that melatonin from everyday foods may mark dietary patterns associated with lower rates of obesity and depression, while showing no clear links to other chronic diseases.
Study: The Content of Dietary Melatonin in 119 Food Items and Its Relationship With Chronic Diseases: Results of the CUME+ Study. Image Credit: Tatevosian Yana / Shutterstock
Could the secret to a better mood—and a healthier weight—be as simple as what’s on your plate? A new study suggests dietary melatonin, the hormone that regulates sleep, may be linked to lower rates of obesity and depression. Researchers publishing in the Journal of Human Nutrition and Dietetics found that people who consumed more melatonin through their food had a reduced risk of these conditions.
While melatonin supplements are popular, this research focuses on obtaining melatonin naturally through diet. Melatonin is found in both plant- and animal-based foods, and even small amounts can elevate circulating levels, potentially offering benefits for sleep, mood, and metabolism without the higher doses found in supplements.
Why Study Melatonin in Food?
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With rising rates of obesity, depression, and sleep disturbances, scientists are exploring whether dietary melatonin could be a marker of healthier eating patterns. Previous research indicates melatonin may protect against inflammation, metabolic issues, and even certain cancers, but few studies have examined its role within typical diets.
How the Study Worked
The study analyzed melatonin levels in food and their connection to health outcomes. Researchers drew data from the Cohort of Universities of Minas Gerais (CUME+) study, a long-term project tracking the impact of diet on chronic diseases in Brazilian university graduates.
Participants completed detailed questionnaires about their lifestyles, medical histories, and eating habits, including a food frequency questionnaire (FFQ). Nutrient intake, including dietary melatonin, was estimated and adjusted for overall calorie consumption.
What Health Conditions Were Examined?
Researchers looked at the relationship between melatonin intake and several health conditions, including obesity, obstructive sleep apnea (OSA), hypertension, metabolic syndrome (MetS), type 2 diabetes (T2D), sleep duration, dyslipidemia (abnormal cholesterol levels), and depression.
For example, obesity was defined as a body mass index (BMI) of 30 or higher. Depression and OSA were based on self-reported diagnoses. Dyslipidemia was determined by having at least one abnormal lipid level, such as high cholesterol or triglycerides.
What Did They Find?
The study, which included 8,320 participants with an average age of 35.9 years, revealed no significant link between dietary melatonin and OSA, hypertension, MetS, or T2D. Associations with sleep duration and dyslipidemia disappeared after accounting for age and sex.
What’s the most surprising finding? Dietary melatonin intake was inversely associated with both obesity and depression. Individuals consuming between 14,900 and 34,400 nanograms (ng) of melatonin daily were less likely to be obese, while those consuming 14,900 to 25,000 ng daily had a lower risk of depression. These benefits were most pronounced at intermediate intake levels.
What Foods Are Rich in Melatonin?
Researchers estimated melatonin content in 119 of 144 food items. Coffee, lentils and beans, and rice were identified as primary dietary sources. Interestingly, higher melatonin intake was associated with a diet lower in protein, cholesterol, and unhealthy fats, and higher in fiber and carbohydrates.
What Does This Mean for You?
The findings suggest that incorporating melatonin-rich foods into your diet may contribute to metabolic and neurobehavioral health. However, because this was an observational study, it cannot prove cause and effect. More research, including experimental and long-term studies, is needed to confirm these associations and understand the underlying mechanisms.
- Dietary melatonin intake was linked to lower rates of obesity and depression.
- Coffee, lentils, beans, and rice are good sources of melatonin.
- The study included over 8,300 participants from Brazil.
- More research is needed to confirm these findings.
Journal reference:
- Zanirate GA, Bressan J, Leal ACG, Pimenta AM, Hermsdorff HHM (2026). The Content of Dietary Melatonin in 119 Food Items and Its Relationship With Chronic Diseases, Results of the CUME+ Study. Journal of Human Nutrition and Dietetics39 (1), E70. DII: 10.1111 / JNH.70193, https://onlinelibrary.wiley.com/doi/10.1111/jhn.70193
