Researchers studied over 6,500 Chinese adults to understand how different eating patterns affect melatonin, the body’s natural sleep hormone. They found that people who ate lots of fatty foods and red meat, or those who didn’t eat a variety of foods, had lower melatonin levels in their blood. The study also showed that not getting enough fiber, potassium, and certain vitamins was linked to lower sleep hormone levels. This suggests that eating a balanced diet with plenty of different foods might help your body make more of the natural chemical that helps you sleep better.

The Quick Take

  • What they studied: How different eating patterns and specific nutrients affect the amount of melatonin (sleep hormone) in people’s blood
  • Who participated: 6,521 healthy Chinese adults of various ages who completed detailed food diaries and had their blood melatonin levels measured
  • Key finding: People who regularly ate lots of fatty foods and red meat, or who didn’t eat a variety of different foods, had about 12-13% lower melatonin levels compared to those with healthier eating patterns
  • What it means for you: Eating a diverse diet with less fatty and processed meat, and getting enough fiber, potassium, and B vitamins, may help your body maintain healthy sleep hormone levels. However, this is one study and more research is needed to confirm these connections.

The Research Details

This was a cross-sectional study, which means researchers took a snapshot in time of 6,521 Chinese adults. They asked people detailed questions about everything they ate and drank, then measured the melatonin levels in their blood. Using statistical analysis, researchers identified three main eating patterns that people followed. They then looked for connections between these eating patterns and melatonin levels, while accounting for other factors like age, exercise, and body weight that might affect results.

The researchers used advanced statistical methods to identify which specific nutrients (like vitamins, minerals, and fiber) were most strongly connected to melatonin levels. This allowed them to understand not just which foods matter, but why they might matter for sleep hormone production.

Understanding how food affects your natural sleep hormone is important because melatonin helps regulate your sleep-wake cycle. If certain eating patterns lower melatonin, it could explain why some people struggle with sleep. This research helps identify which specific nutrients and foods might be most important for maintaining healthy melatonin levels.

This study has several strengths: it included a large number of people (over 6,500), used detailed food records, and measured actual melatonin levels in blood rather than just asking people about sleep. However, because it’s a cross-sectional study, it shows associations but cannot prove that diet directly causes melatonin changes. The study was conducted in China, so results may not apply equally to all populations.

What the Results Show

The study identified three main eating patterns among the participants. Two patterns were associated with lower melatonin levels. The first problematic pattern (called DP2) involved eating lots of fatty foods and red meat while not eating a variety of different foods. People following this pattern had melatonin levels about 12% lower than others. The second problematic pattern (DP3) involved eating red meat, fruits, and vegetables, but very little white meat or fish, also with low food variety. This pattern was linked to about 13% lower melatonin.

The study also found that people with these lower-melatonin eating patterns were missing important nutrients. Those in the DP2 group didn’t get enough fiber, potassium, vitamin B2, calcium, and magnesium. Those in the DP3 group lacked protein, vitamin B2, niacin, calcium, magnesium, selenium, and iron.

In contrast, people who ate more varied diets with balanced nutrition had higher melatonin levels. This suggests that eating a wide range of foods, including lean proteins, fish, fruits, vegetables, and whole grains, supports better melatonin production.

The research revealed that dietary variety itself (eating many different types of foods) was important for melatonin levels, separate from just eating healthy foods. People who ate the same few foods repeatedly had lower melatonin, even if those foods were reasonably healthy. The study also showed that specific nutrients—particularly B vitamins, magnesium, calcium, and fiber—appeared especially important for maintaining normal melatonin levels.

Previous research has suggested that individual nutrients like magnesium and B vitamins support sleep, but this study is one of the first to look at how complete eating patterns affect actual melatonin levels in the blood. The findings align with earlier studies showing that magnesium and B vitamins are important for sleep, but add new information about the importance of overall diet variety and balance.

This study shows associations but cannot prove that changing your diet will increase melatonin—only that people with certain eating patterns tend to have different melatonin levels. The study was done in China, so results might differ in other populations with different traditional foods and eating habits. The study measured melatonin at one point in time, so we don’t know if these patterns stay consistent over months or years. Additionally, the study relied on people remembering what they ate, which can be inaccurate.

The Bottom Line

Based on this research (moderate confidence level), consider eating a varied diet that includes: lean proteins like fish and chicken, whole grains, plenty of vegetables and fruits, nuts and seeds, and dairy products. Limit fatty and processed red meats. Make sure you’re getting adequate fiber, potassium, magnesium, and B vitamins through whole foods. These changes may support better melatonin levels and sleep quality, though individual results vary.

This research is most relevant for people who struggle with sleep, have irregular sleep schedules, or want to naturally support their sleep quality. It’s also useful for anyone interested in how diet affects hormones. People with specific medical conditions affecting melatonin or nutrient absorption should consult their doctor before making major dietary changes.

Changes to melatonin levels from diet adjustments typically take 2-4 weeks to become noticeable, though sleep quality improvements might take longer. Consistent dietary changes over several months are needed to see sustained effects on sleep patterns.

Want to Apply This Research?

  • Track daily food variety by logging the number of different food groups eaten each day (aim for 5+ groups: proteins, grains, vegetables, fruits, dairy). Also note sleep quality and bedtime to correlate dietary diversity with sleep patterns over 4-week periods.
  • Add one new food or food group to your weekly meals that you don’t normally eat. Focus on including fish or poultry instead of red meat 3-4 times weekly, and ensure each meal includes vegetables or fruits. Use the app to set reminders to eat foods rich in magnesium (nuts, seeds, leafy greens) and B vitamins (whole grains, eggs).
  • Weekly check-ins on dietary variety score and monthly sleep quality assessments. Track melatonin-supporting nutrients through food logging, and correlate with subjective sleep quality ratings. Adjust eating patterns based on observed sleep improvements over 8-12 week cycles.

This research shows associations between eating patterns and melatonin levels but does not prove that diet changes will improve your sleep. Individual responses to dietary changes vary significantly. If you have sleep disorders, take medications, or have nutrient absorption issues, consult your healthcare provider before making major dietary changes. This information is educational and should not replace professional medical advice. Always speak with a doctor or registered dietitian before starting new supplements or making significant dietary modifications, especially if you have existing health conditions.