How to Increase Melatonin Naturally - Art Solbrig

Previously I said that melatonin derived from foods was very likely of insignificant health value because compared to studies using supplemented melatonin in milligrams, the amount of melatonin gotten from foods is measured in nanograms. To give that some perspective, it takes one million nanograms to equal just one milligram.

That would suggest that orally received melatonin from foods in just hundreds of nanograms would not likely offer any health benefit at all, but this new study (April 2024) shows that elderly people consuming foods with melatonin available in just ng levels found significant benefits from eating such foods.

https://pubmed.ncbi.nlm.nih.gov/38613097/

Here is a relevant study quote :

' Multiple regression analysis showed that older adults with higher FMT consumption are more satisfied with life (FMTdinner: β = 0.107; ∆R2 = 0.011; p = 0.020), have a lower level of depression (FMTday: β = -0.124; ∆R2 = 0.015; p = 0.003), and higher scores in positive affect (FMTday: β = 0.169; ∆R2 = 0.016; p = 0.007; FMTdinner: β = 0.136; ∆R2 = 0.019; p = 0.003). Logistic regression analysis showed that older adults with higher FMT consumption are less likely to have depression (FMTday: OR, 0.614; 95% CI, 0.436-0.864; p = 0.005; FMTdinner: OR, 0.671; 95% CI, 0.476-0.945; p = 0.023), and they perform better on logical thinking tests (FMTday: OR, 2.066; 95% CI, 1.131-2.204; p = 0.013; FMTdinner: OR, 1.887; 95% CI, 1.183-2.138; p = 0.033). A greater life satisfaction as well as a decrease in the cognitive impairment and psychoemotional state of older adults is associated with a higher consumption of melatonin-containing foods. '

The above proves that I was wrong on this aspect of food-derived melatonin, and this is the first study I have seen showing that food-derived melatonin is definitely healthful for humans. I apologize to the Earth Clinic community for my misunderstanding of the value of melatonin derived from food. This study clearly illustrates that melatonin derived from food containing nanogram levels of melatonin is not only active, but it also has a very positive effect on our mental state without the side effects that some people report from the use of oral melatonin supplements. I stand corrected.

Here is a list of foods that have higher levels of melatonin in them :

1. Oily Fish such as salmon and sardines

2. Pistachios

3. Oranges and Orange Juice

4. Pineapple and Pineapple Juice

5. Tart Cherries

6. Walnuts

7. Goji Berries

8. Mushrooms

9. Corn

10. Grapes

11. Tomatoes

12. Strawberries

13. Cauliflower

14. Walnuts

15. Almonds

16. Bananas

17. Broccoli

18. Sweet Potatoes

19. Barley

20. Oats

21. Ginger

22. Cabbage

23. Blackberries

24. Rice

25. Sunflower Seeds

There are more than these, but the above are 25 common ones.

Art

These three studies below illustrate three more ways to get melatonin naturally without supplementation. One is via meditation and the other is via electroacupuncture and the third way is via the Mediterranean diet. Here are the study links : Electroacupuncture Https://pubmed.ncbi.nlm.nih.gov/35301664/ Meditation Https://www.sciencedirect.com/science/article/abs/pii/S1550830723000678?via=ihub Mediterranean Diet Https://www.mdpi.com/2076-3921/12/2/264

Art

Hi Madelyn,

I just wanted to mention to you that of late, there has been reports of children having problems with melatonin. The problem seems to be that since manufacturers have started putting melatonin into "gummies", some children have been eating them like candy because they are like candy. This is not healthful, moreover these children are probably eating these gummies during the daytime when melatonin levels are low and should be low. Raising melatonin levels regularly during daylight is also not healthful as it can disrupt the circadian rhythms which is definitely not healthful.

Art

Thanks a lot, Art! This aligns with what I've been able to learn about melatonin supplementation and declining levels in our bodies as we age. In addition, this gives me peace of mind that I can give a melatonin supplement to children as needed. I'm sure I speak for many EC readers when I say that your contributions to this site are gold! May you be blessed!

Hi Madelyn,

That was a fairly common question about 12 or more years ago because so much was unknown about the effects of melatonin in the body. No study ever showed that melatonin supplementing caused the body to stop producing it or reduced production of melatonin.

I think one of the most important points about melatonin is that it declines with age in an inverse relationship to the onset of age related diseases. Trying to offset this age related decline through either increased melatonin production via natural means or through supplementation seems to make plenty of sense.

I think one of the more important pro health effects of melatonin is its cardiovascular disease (CVD) preventative and treatment effects because CVD is the number one cause of death in the world and is an age related disease that starts to increase rapidly from about age 40 as shown in the attached graph. This has an inverse relationship to the decline of melatonin in the body. I would attach the melatonin graph so you can see the relationship, but I think this format only allows me to attach one item.

In any case Melatonin has shown that it can help prevent or treat CVD in multiple studies and I have seen it work for this purpose.

So the point I am trying to make is that melatonin supplementation does not cause the body to stop producing melatonin, but rather that melatonin declines on its own as we age and especially from the age of 40 on and studies suggest that melatonin has a multitude of healthful effects and that is why I supplement it myself and discuss those healthful effects often on EC!

Art

https://www.bmj.com/content/337/bmj.a2467

Hi Art,

Based on your extensive research and knowledge about melatonin, I wanted to get your opinion about whether or not supplementing with melatonin causes the body to stop producing it. And if so, will the body resume melatonin production once you stop supplementing it? I have given small (1.5-3mg) doses to my kids at times when they are wired up and can't get to sleep. I myself appreciate its outstanding antioxidant properties. Thanks Art :)

I was reading a 2021 study discussing the use of melatonin in cancer and came upon another 4 ways to significantly increase melatonin levels without actually taking a melatonin supplement itself.

Here is a link to the study :

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123278/

Here is a relevant quote from the study that explains 3 more ways to get significantly increased melatonin levels without taking a melatonin supplement :

>>> ' Volunteers were given juice extracted from 1 kg of orange or pineapple or two whole bananas, containing 302, 150, and 8.9 ng phytomelatonin, respectively. The study demonstrated that the serum melatonin concentration was significantly increased after 120 min of fruit consumption. For pineapple (146 versus 48 pg/mL p = 0.002), orange (151 versus 40 pg/mL, p = 0.005), and banana (140 versus 32 pg/mL, p = 0.008), and this definitely proves that fruits are a good source of phytomelatonin. Besides, the antioxidant capacity in the serum also markedly increased, suggested by the significant increases in two indicators; ferric reducing antioxidant power assay and oxygen radical antioxidant capacity [35]. Likewise, a study conducted with young, middle-aged, and elderly participants showed that the ingestion of 200 mL of grape juice twice a day increased urinary 6-sulfatoxymelatonin, a major metabolite of melatonin commonly used as a biomarker, and total antioxidant capacity in the all three groups of individuals [36 ' <<<

So now we know that fresh orange and pineapple juice as well as bananas or grape juice can significantly increase melatonin levels in humans. In the case of fresh orange juice, a greater than 3x increase in the melatonin level was seen. So in total, we now have 5 ways to very significantly increase melatonin levels without the side effects reported for melatonin supplements! I'll drink to that....orange juice, that is!

Art

Elizabeth,

Along with melatonin for PD, high dose vitamin B1/Thiamine Hydrochloride and Citicoline have shown benefit for PD. Here is a link to a multiple study review of Citicoline for PD that shows significant benefit in multiple areas of PD :

Citicoline/PD Study Review

Here is a very relevant quote from the review :

>>> ' A total of 7 studies (2 crossover, 3 randomized controlled, and 2 open prospective studies) were included. Despite the varied outcome tools, this review found that patients with PD who were taking citicoline had significant improvement in rigidity, akinesia, tremor, handwriting, and speech. Citicoline allowed effective reduction of levodopa by up to 50%. Significant improvement in cognitive status evaluation was also noted with citicoline adjunctive therapy. ' <<<

These are three common supplements that have shown benefit in PD.

Here are two studies using melatonin to good effect in people with PD :

Melatonin Used In Parkinson's Disease Study

Here is a relevant quote from the study :

>>> ' Overall, melatonin supplementation for 12 weeks to patients with PD had favorable effects on the UPDRS part I score, PSQI, BDI, BAI, hs-CRP, TAC, GSH, insulin levels, HOMA-IR, total-, LDL-cholesterol, and gene expression of TNF-α, PPAR-γ and LDLR, but did not affect other metabolic profiles. ' <<<

Melatonin Returns Oxidative Stress Levels to Healthy Control Levels

Here is a relevant quote from the study of melatonin in people with Parkinson's Disease :

>>> ' At the end of the trial, in patients who received melatonin, we detected a significant diminution of lipoperoxides, nitric oxide metabolites, and carbonyl groups in plasma samples from PD patients compared with the placebo group. Conversely, catalase activity was increased significantly in comparison with the placebo group. Compared with the placebo group, the melatonin group showed significant increases of mitochondrial complex 1 activity and respiratory control ratio. The fluidity of the membranes was similar in the melatonin group and the placebo group at baseline and after three months of treatment. In conclusion, melatonin administration was effective in reducing the levels of oxidative stress markers and restoring the rate of complex I activity and respiratory control ratio without modifying membrane fluidity. This suggests that melatonin could play a role in the treatment of PD. ' <<<

Art

Just appreciate your comments re: melatonin. I have stage 5 pd ( since omicron bti)--had achieved a strong stage 2 from dx 4 thru mostly plant therapies, TCM Acupuncture, appropriate
Diet, detox regularly with calcium bentonite clay--& had read of melatonin vs covid-19--

Which led me to several journals re: melatonin & parkinson's disease--WOW! Even biogenetic, which is what is needed for pt w/pd & bti Omicron (india has an omicron specific test).

BUT--you don't speak of precursors: is 5-HTP Enuff? 100 mg is sufficient to metab? mg
Melatonin? Should Tryptophan precede the 5-htp? mg?

Wow, very well done! Very informative. Thank you, Art.

When I was dx with cancer I wanted onc's opinion on vitC IV's, melatonin and vitD. He got so uptight and said do not take anything but the chemo. I knew that was crazy.

For melatonin I didn't know alot at the time but read it might have anti-cancer properties/synergize chemo. Then heard a chemo nurse talking about how they needed to stop at wal mart to get some. I asked her why she was taking it thinking she would say "for sleep." Instead she told me they all take it for the anti-cancer benefit.

I hope alot more will find this site and make their own informed health decisions based on research and personal experiences found here.

You're welcome, Dianne!

As much as I have written about melatonin, I am still amazed at all of the benefits that humans, animals, plants and other life forms on the planet get from melatonin and the research is nowhere near complete on those benefits. Just its cancer fighting benefits alone are great and there are literally hundreds of scientific studies that prove it, yet oncologists almost never recommend melatonin to their patients even though it has synergy with both chemo and radiotherapy, while reducing the side effects associated with both treatments and being a potent cancer fighter and preventative itself.

So having a way for people who do not tolerate melatonin supplements to be able to increase their melatonin levels naturally can be very healthful for them.

Art

Thank you Art for sharing this article and study so informative. Blessings to you and all who work so hard to share this news.