Does Chicken Contain Melatonin? The Impact on Your Sleep

Melatonin is a hormone naturally produced by the pineal gland that helps regulate the body’s internal clock, primarily the sleep-wake cycle. Its production increases in the evening as darkness falls, signaling that it is time to sleep, and decreases with light exposure in the morning. This has led to questions about whether consuming foods containing melatonin, such as chicken, can influence sleep.

Melatonin Content in Chicken Meat

Scientific analysis confirms the presence of melatonin in chicken meat, though the amounts are modest. The concentration of this hormone can vary depending on several factors, including the specific part of the animal, as the skin and meat have different compositions.

The diet and living conditions of the chickens also play a part. Factors such as their exposure to light-dark cycles and the nutritional makeup of their feed can affect their melatonin production, which in turn may be reflected in the meat. While precise figures are difficult to establish, studies have measured melatonin in nanograms per gram, a small quantity for a standard serving of chicken.

Impact of Chicken’s Melatonin on Human Sleep

The amount of melatonin present in a serving of chicken is unlikely to have a significant direct impact on human sleep. When compared to the doses used in melatonin supplements, which typically range from 0.5 to 5 milligrams or higher, the quantity ingested from eating chicken is substantially lower. For the melatonin in chicken to exert a sleep-inducing effect, one would need to consume an impractically large amount of meat.

Furthermore, the bioavailability of melatonin from food sources must be considered. When melatonin is consumed as part of a meal, it undergoes digestion and metabolism, which can affect how much of the hormone ultimately reaches the bloodstream and the brain. Foods like tart cherries and walnuts contain higher concentrations and are more frequently cited in discussions of dietary melatonin sources.

Chicken’s Tryptophan and Other Sleep-Influencing Components

A more significant contributor to the feeling of drowsiness after a meal containing chicken is its tryptophan content. Tryptophan is an essential amino acid that serves as a precursor for the synthesis of serotonin, a neurotransmitter that contributes to feelings of well-being and calmness.

As evening approaches, the body can convert serotonin into melatonin, the hormone that regulates sleep. Therefore, consuming tryptophan-rich foods like chicken can support the body’s natural production of these neurochemicals. A roasted chicken leg, for example, contains a substantial amount of the daily recommended intake of tryptophan.

For tryptophan to effectively cross the blood-brain barrier and be converted to serotonin, the presence of carbohydrates can be helpful. Insulin, released in response to carbohydrate consumption, helps clear other amino acids from the bloodstream, allowing tryptophan to enter the brain more easily. This interaction may explain why a balanced meal containing both protein like chicken and carbohydrates is sometimes associated with post-meal sleepiness.