Foods for stress

Foods High in Melatonin and Tryptophan

Nidhi Nangia
By Nidhi Nangia. Updated: January 20, 2017
Foods High in Melatonin and Tryptophan

Both melatonin and tryptophan are dietary supplements that are usually recommended to improve sleep and promote calmness in the mind. These two amino acids are essential for a good night's sleep. In fact, increased tryptophan also leads to an increase in melatonin, thus both of them work together to improve your mood and give you quality sleep. Read this article to find out the foods high in melatonin and tryptophan.

You may also be interested in: List of Foods Rich in Tryptophan
  1. Foods high in Melatonin
  2. Foods high in Tryptophan
  3. Meals to get your dose of melatonin and tryptophan

Foods high in Melatonin

Melatonin, which is a hormone that is found in the human body, helps in regulating the circadian rhythm to promote healthy sleeping patterns, as it is capable of anticipating darkness. Take a look at the foods that are high in Melatonin:


These fruits not only provide you energy to get going, they are also helpful in giving you a good sleep. They contain vitamin B6, magnesium and carbohydrates that are responsible for producing serotonin. All these work together to send you to sleep more easily and quickly. You can make an ice cream as a dessert, or a snack to enjoy before bed.


Oats are not just healthy for your heart, but they help your body to produce melatonin more easily and naturally. They contain amino acids, B vitamins, complex carbs, magnesium, potassium and a whole lot of minerals and vitamins that help you sleep more easily.


Pineapple is available all year round, and is highly helpful in preventing stomach upset and indigestion. It also boosts your immunity and helps you manage your weight too.


These are great sources of B vitamins and calcium which are helpful in relaxing your body. They are also helpful in producing melatonin in your body more efficiently. Due to the high soluble fiber and vitamin C content, orange are rich in antioxidants too.


These are abundant in potassium and vitamin C, and have some vitamin C too. You can easily incorporate them in soups, salads, lasagnas and sauces.


Cherries have special powers to induce melatonin production. They help in fighting inflammation, helping digestion, and aiding heart health. Sweet, tart and dark cherries are particularly known to send you to sleep more easily and quickly.

Foods High in Melatonin and Tryptophan - Foods high in Melatonin

Foods high in Tryptophan

On the other hand, tryptophan is the amino acid that synthesizes serotonin and affects regulation of moods. Since the human body is unable to produce tryptophan naturally, you need to include foods rich in tryptophan to ensure that your body receives enough of it to get better sleep. Here is a List of Foods Rich in Tryptophan:


Turkey is a great source of tryptophan, but almost all animal proteins are rich in amino acids. While red meats also have amino acids, they have higher content of saturated fat which may result in high cholesterol levels.


Shrimp is dense in tryptophan. Fish like tuna, salmon, halibut, cod, scallops and sardines also give a sufficient amount of tryptophan with each serving.


Dairy products including cheese, yogurt and milk are laden with essential amino acids that produce more tryptophan. They are healthy for your bones too.

Seeds and nuts

Pumpkin seeds have highest amount of tryptophan. They make supplementation of tryptophan easier to a great extent. Cashews, sunflower seeds, walnuts and almonds also contain high amounts of tryptophan per serving.


Legumes are rich in proteins and fiber, and are great sources of tryptophan too. Legumes like peanuts, lentils, split peas and black beans are rich in iron and B vitamins that are necessary to convert amino acids into niacin.

Foods High in Melatonin and Tryptophan - Foods high in Tryptophan

Meals to get your dose of melatonin and tryptophan

In order to boost your mood and have a good night's sleep the best is to eat a dinner that promotes it. Combining melatonin and tryptophan in a meal is the best way to do so:

  • Take low-fat dairy such as yogurt with cherries and a spoonful of oats.
  • Make a lentil soup with tomatoes. Add some pumpkin seeds too.
  • Orange salad with sunflower seeds and tomato.
  • Grilled turkey in tomato sauce.
  • Salmon and broccoli.

Create your own combinations and let us know how they worked out for you!

Foods High in Melatonin and Tryptophan - Meals to get your dose of melatonin and tryptophan

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Foods High in Melatonin and Tryptophan, we recommend you visit our Healthy living category.

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Foods High in Melatonin and Tryptophan