Melatonin-Rich Foods Linked to Lower Obesity and Depression Rates: Study - Video

Could the foods you eat help fight obesity and low mood? New research points to melatonin as a surprising player.

A recent study published in the Journal of Human Nutrition and Dietetics explored how melatonin, a hormone best known for regulating sleep, found naturally in foods, may influence health outcomes such as obesity, depression, and metabolic conditions. Unlike supplements, dietary melatonin provides amounts that align with the body’s natural rhythms, potentially offering subtle support for metabolism and mental well-being without overexposure.

Researchers analyzed data from 8,320 Brazilian university graduates in the CUME+ study. Participants reported their dietary intake via food frequency questionnaires, which included 144 food items. Using existing literature, the team estimated melatonin content for 119 items, identifying coffee, lentils, beans, and rice as the main sources. Average daily melatonin intake was approximately 25,500 ng, with men consuming slightly more than women. Higher melatonin intake also correlated with healthier dietary patterns, including more fiber and carbohydrates, and lower protein, cholesterol, and saturated fat consumption.

Health outcomes examined included obesity, depression, type 2 diabetes, metabolic syndrome, hypertension, dyslipidemia, obstructive sleep apnea, and sleep duration. The study found no significant links between dietary melatonin and conditions like diabetes, hypertension, metabolic syndrome, sleep duration, or sleep apnea. However, moderate melatonin intake was inversely associated with obesity and depression. Interestingly, the strongest benefits appeared in intermediate intake levels rather than the highest, suggesting that balance matters.

While this study cannot prove cause and effect due to its cross-sectional design, the findings support the idea that melatonin-rich foods could play a role in metabolic and neurobehavioral health, potentially through anti-inflammatory or regulatory pathways.

Incorporating beans, lentils, rice, and coffee into daily meals may be a practical, enjoyable way to naturally support weight management and mood, highlighting diet as a subtle yet powerful tool in promoting overall wellbeing.

REFERENCE: Zanirate GA, Bressan J, Leal ACG, Pimenta AM, Hermsdorff HHM (2026). The Content of Dietary Melatonin in 119 Food Items and Its Relationship With Chronic Diseases, Results of the CUME+ Study. Journal of Human Nutrition and Dietetics, 39(1), e70193. DOI: 10.1111/jhn.70193, https://onlinelibrary.wiley.com/doi/10.1111/jhn.70193