Pistachios are a rich source of natural melatonin, and Australian researchers have shown that pistachio-derived melatonin supplements are just as effective in improving sleep parameters as widely available synthetic forms of melatonin.
Some varieties of pistachios (Real pistachios(Anacardiaceae) naturally produces up to 223 mcg/g of plant-based melatonin. This fact prompted Network Nutrition, an Australian nutritional ingredients company, to develop ProvidedTM, Extract provides 1 mg of pistachio-derived melatonin per 100 mg dose.
Amanda Rao, Ph.D., Director RDC Clinical, A Brisbane-based clinical research organisation, in collaboration with David Briskey at the University of Queensland, Brisbane, compared the absorption kinetics and clinical effect of Prosomnial head-to-head with equal doses of synthetic melatonin supplements in a group of 26 generally healthy adults (mean age 31 years).
All subjects had mild but chronic sleep impairment, most with prolonged wakefulness of more than 20 minutes, when trying to fall asleep.
Participants were not using any other sleep- or anxiety-related medications or supplements at the time of the study. They did not have any other medical conditions or prescriptions that might interfere with sleep.
Direct comparison
the The study followed a crossover active control design: Patients were randomized to take either prosomal (100 mg) or synthetic melatonin (100 mg) in a visually identical viscous form for 7 days. Both provided 1 mg of melatin per 100 mg dose.
After a 14-day washout period, they conducted a second 7-day trial, this time using the alternative supplements. In all cases, they were asked to take the assigned nutritional supplements every night, one hour before bedtime.
Participants made a total of three in-person clinic visits, as well as interim phone calls with the research teams. They also completed a 7-day self-assessed sleep diary during each of the two treatment phases.
During the second in-person visit, which followed the first treatment period, patients were asked to achieve a fasted state, so that researchers could measure plasma melatonin levels at baseline and after the dose. They took readings at 10, 20, 30, 45,
“These data suggest that in healthy adults with mild sleep onset difficulties, a 1 mg dose of plant-derived melatonin (Prosomnial) is absorbed similarly to synthetic melatonin, and short-term sleep-related outcomes are comparable to the equivalent of 1 mg of gummy synthetic melatonin.”
-Amanda Rao and David Brisky
and 60 minutes after taking a test dose of the designated nutritional supplement. After the second treatment period, they repeated this evaluation process.
Equivalent effect
Compared with the pistachio product, the synthetic form of melatonin showed a trend toward higher plasma concentrations, but this difference was not statistically significant.
The area under the curve (AUC) for absorption from 0 to 2 hours was 5,994 pg·hour/mL for Prosomnial and 7,425 pg·hour/mL for comparator (P = 0.39). The time to reach maximum plasma concentration was similar between products (75 and 60 minutes, respectively; P = 0.93).
In terms of what really matters – people’s sleep health – there were no significant differences between Prosomnial and the synthetic product. Rao and Brisky reported that prosomnia was associated with significant improvements from baseline in sleep latency, total sleep time, sleep quality, and feeling rested upon waking.
Synthetic melatonin reduced the number of nighttime awakenings and increased morning rest, but there were no significant changes in sleep latency or total sleep time.
Neither product produced meaningful changes in daytime nap frequency or duration, compared to baseline.
Researchers reported no adverse events associated with either intervention, and there were no safety concerns related to the product.
“These data suggest that in healthy adults with mild sleep onset difficulties, a 1 mg dose of plant-derived melatonin (Prosomnial) is absorbed similarly to synthetic melatonin, and short-term sleep-related outcomes are comparable to the equivalent of 1 mg of gummy synthetic melatonin.” They write.
The study, which was funded by Network Nutrition, has limitations that the authors clearly acknowledge: it was a short-term trial; Study participants were generally healthy and did not suffer from severe insomnia; Assessment of sleep outcomes was based on subjective self-reports; There was no placebo arm to compare effect sizes.
Meet a need
But it makes some important observations, given that sleep problems affect millions of people. A 2024 survey by the American Academy of Sleep Medicine The prevalence of chronic insomnia is estimated at 12% of the adult population in the United States.
Many of these people are either tired of prescription sleep medications or afraid to even try them. They are actively looking for safe and natural alternatives. The sleep supplement market in the United States is expected to be as well Reach $1.45 billion in sales by 2029. Melatonin represents a large segment of this market.
The problem is that there is Huge variation in melatonin product sourcing, quality, and dosage consistency. Since people generally self-diagnose and self-medicate with melatonin, the clinical community has expressed significant concerns about overuse. Especially in children.
If pistachios are so rich in melatonin, is it possible to get impressive levels just by eating more nuts? The answer is: yes and no.
There is no doubt that melatonin plays key roles in regulating circadian rhythms. As Rao and Brisky note, “This versatile molecule acts as an indoleamine hormone synthesized primarily by the pineal gland… affecting various body systems and physiological processes that in turn stimulate immediate physiological responses. Melatonin exerts this effect by activating highly sensitive MT1 and MT2 receptors in response to changes in light and dark cycles, directly affecting the synchronization of the circadian rhythm, sleep-wake cycles, and the duration and time of sleep. The sleep stages experienced.”
Activation of MT1 receptors reduces activity in the suprachiasmatic nucleus (SCN), promoting sleep onset. MT2 receptor activation regulates circadian rhythm synchronization in response to environmental cues, such as ambient light levels.
“The synergistic action of these receptors in regulating sleep timing, duration, and circadian rhythms underscores their potential as valuable drug targets aimed at improving sleep management and quality.”
In general, melatonin absorption from oral supplements, regardless of the specific form of melatonin, averages about 15%, and can vary between individuals. Absorption may be affected by age, caffeine consumption, tobacco smoking, use of oral contraceptives and certain other drugs, including fluvosamine.
Why don’t we just eat nuts?
The positive results of Prosomnial’s pistachio-based supplement raise an important question: If pistachios are so rich in melatonin, is it possible to get impressive levels simply by eating more nuts?
The answer is yes and no.
Research on the exact amount of melatonin in pistachios is limited. He – she It may range from 0.0034 mg to 23 mg of melatonin per 3.5 oz. One study from 2014 It is estimated that a 3.5-ounce (100-gram) serving of shelled pistachios provides about 23 mg, which is equivalent to… Much higher than levels found in some supplement products (usually 0.10 mg per dose) and can have a measurable effect on sleep.
But the amount of melatonin in pistachios varies depending on the species, growing conditions, processing methods, and whether or not the nuts are raw or roasted.
For people with very poor sleep who need to reset their biological clock, eating pistachios alone probably won’t be enough. But for those with mild sleep impairment who are looking for a food-first approach, one ounce of pistachios (about 50) is a good place to start. Not only do these delicious nuts contain high amounts of melatonin, but they are also a good dietary source of magnesium and vitamin B6, both of which promote relaxation and better sleep.
Pistachios are not the only plant source of melatonin. last Common food sources Includes:
- Mushrooms: 4,300-6,400 ng/g
- Oats: 91 ng/g
- Basmati rice: 38 ng/g
- Cherry: 10-20 ng/g
- Tomatoes: 1-67 ng/g
- Walnut: 0.1-4 ng/g
- salmon: 4 ng/g
- egg: 2 ng/g
- Cow’s milk: 0.014 ng/g
Thanks to our friends at Herbalgram To discover and publish the Prosomnial study.
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