Melatonin is a hormone that regulates sleep and wake cycles. It is produced naturally by the body, but can also be obtained through certain foods. Cherries, specifically tart cherries, are one food known to contain natural melatonin.
How do cherries help with melatonin production?
Cherries contain small amounts of melatonin. Consuming cherries helps raise melatonin levels in the body. This is believed to aid sleep and regulate circadian rhythms. Tart cherries, like Montmorency cherries, contain higher levels of melatonin compared to sweet cherries.
In addition to melatonin, cherries also contain other compounds like anthocyanins that may help with sleep quality. Anthocyanins give cherries their red color and act as antioxidants in the body.
How many cherries should you eat for melatonin?
Studies have looked at different amounts of cherry consumption and their effects on melatonin levels and sleep quality:
- One study gave participants 2 cups of tart cherry juice (equivalent to around 90-100 cherries) twice a day for 2 weeks. They found the cherry juice increased melatonin levels and improved sleep duration and quality.
- Another study gave participants either 1 cup or 2 cups of tart cherry juice daily for 2 weeks. Both amounts were found to improve sleep time and quality, with the 2 cup dose having a greater effect.
- A study on older adults with insomnia had participants drink either 1 cup or 2 cups of tart cherry juice twice a day for 2 weeks. The higher 2 cup dose increased melatonin levels significantly more than the 1 cup dose.
Based on these studies, it appears that eating 90-200 cherries, or drinking 1-2 cups of tart cherry juice, taken twice daily may be effective strategies for increasing melatonin and improving sleep.
What’s the best time to eat cherries for melatonin?
It’s ideal to consume cherries or tart cherry juice about 1-2 hours before bedtime. This timing gives your body time to digest the cherries and convert compounds like anthocyanins and melatonin into forms that can be absorbed and utilized.
Taking cherries earlier in the day may be less effective, as the melatonin boost will likely wear off before bedtime. Getting the maximum melatonin boost right before sleep helps stabilize circadian rhythms and sleep/wake cycles.
What form of cherries should I eat?
You can eat cherries fresh, dried, frozen, or juiced. Here are some of the best forms to eat cherries for melatonin:
- Tart cherry juice – Look for unsweetened 100% tart cherry juice. It takes about 90 cherries to make 1 cup of juice. Juice gives you a concentrated dose of the beneficial compounds.
- Dried tart cherries – Dried cherries retain their nutrients well. 1/4 cup dried cherries equals about 1 cup fresh cherries.
- Frozen cherries – Equal to fresh cherries in nutrient content. Work well blended into smoothies.
- Fresh cherries – Choose fresh local cherries when in season. Sweet cherry varieties contain less melatonin than tart.
Cherry dosage recommendations
Based on the current research, here are some general cherry dosage recommendations:
- For the best melatonin boost, aim for around 1-2 cups of tart cherry juice, taken 1-2 times daily.
- 90-100 cherries is equivalent to about 1 cup of tart cherry juice.
- Limit sweet cherry varieties, as they contain less melatonin than tart cherries.
- Take cherries or cherry juice within 1-2 hours before bedtime.
These amounts are linked to significant improvements in melatonin levels, sleep duration, and sleep quality in studies.
Are there any side effects of eating cherries?
For most people, eating cherries in normal food amounts is safe and unlikely to cause side effects. However some things to be aware of include:
- Gastrointestinal effects – Eating large amounts of cherries may cause diarrhea, gas, or abdominal discomfort.
- Drug interactions – Large doses of melatonin from cherries could potentially interact with blood thinners or diabetes medications. Speak with your doctor.
- Allergies – Allergies to cherries and other fruits in the rose family do occur in some people.
Start with smaller amounts of cherries and monitor your body’s response. Seek medical advice if any concerning side effects develop.
The bottom line
Tart cherries and tart cherry juice are effective natural sources of melatonin. Consuming 90-200 tart cherries or 1-2 cups of tart cherry juice one to two times per day, especially before bedtime, can help boost melatonin levels in the body. This may support better sleep quality and duration, and improved regulation of circadian rhythms. While eating cherries is typically safe, be cautious about excessive consumption and watch for any potential side effects.
Cherry Melatonin FAQ
Do cherries work like melatonin supplements?
Cherries provide a natural source of melatonin, while supplements contain synthetic melatonin. Cherries appear to be effective at raising melatonin levels in the body and aiding sleep, similar to low-dose melatonin supplements. More studies comparing cherries and melatonin pills head-to-head are needed.
Can I take melatonin with cherry juice?
It’s best to avoid taking melatonin supplements with cherry juice, as together they may lead to excessive melatonin levels. It’s safest to get melatonin from food sources like cherries and not mix with supplements.
Do cherries make you tired?
Cherries alone are unlikely to make you drowsy. However, the melatonin boost from cherries taken in the evening may help improve sleep quality and duration. This can lead to feeling more well-rested in the morning.
Can I eat cherries during pregnancy?
Yes, cherries are safe to consume during pregnancy. Small amounts provide nutrients like vitamin C, potassium and antioxidants. Tart cherry juice may help with insomnia, but check with your doctor about melatonin supplement use during pregnancy.
Do cherries stain?
Yes, cherries can stain! Their red pigments may cause stains on hands, clothes and surfaces. For cherry stains, wash promptly with cool water. For laundry stains, soak in oxyclean and wash. Tart cherry juice is especially prone to staining.
Do cherries make you poop?
Cherries contain fiber and sorbitol, a natural laxative. Large servings of cherries may increase bowel movements, gas, or abdominal discomfort in some people. Start with small portions to see how your digestion tolerates cherries.
The Bottom Line
Cherries, especially tart cherries like Montmorency, provide a natural source of melatonin and other nutrients that can help boost sleep quality and duration. Consuming around 90-200 cherries or 1-2 cups of tart cherry juice one to two times per day, ideally before bedtime, appears effective based on studies. While generally safe, excessive consumption may cause gastrointestinal side effects in some individuals. Cherries can be a tasty, convenient way to promote restful sleep and circadian rhythm regulation.
