As a neurodivergent dietitian, Iâve long been fascinated by how our unique brains interact with food and biochemistry. We often talk about melatonin for its role in sleep, especially since many ADHDers and Autistic folks struggle with falling or staying asleep. But thereâs more to melatonin than bedtime routines.
Melatonin is also a potent antioxidantâhelping to fight oxidative stress, a major contributor to inflammation, chronic disease, and even neurodegeneration. Research shows that those of us with ADHD or Autism often have elevated oxidative stress, making this little molecule even more relevant.
Whatâs even more exciting? Some plant-based foods naturally contain melatonin. While they wonât replace a supplement in potency, they contribute to your antioxidant defense systemâand that’s a win. Hereâs what you should know about dietary melatonin, especially in foods like pistachios, lentil sprouts, and kidney bean sprouts.
đ The Basics: What is Melatonin?
Melatonin is best known as the âsleep hormone,â produced in the brainâs pineal gland in response to darkness. It helps regulate our circadian rhythmâour internal clock that tells us when to feel awake and when to rest.
But melatonin isnât just about sleep. Itâs also a powerful antioxidant, helping neutralize free radicals (unstable molecules that can damage cells and contribute to aging and disease). This antioxidant role makes it especially important in preventing or reducing chronic inflammation, cardiovascular issues, and even some neurodegenerative conditions.
đ§ Why This Matters More for Neurodivergent Folks
Multiple studies show that people with ADHD and Autism often have:
- 𧏠Delayed melatonin production, making it harder to fall asleep at typical times.
- đ Disrupted circadian rhythms, leading to irregular sleep-wake cycles.
- đ„ Increased oxidative stress, which can affect brain function, immune regulation, and long-term health.
For neurodivergent people, these biochemical differences may make melatonin even more vitalânot only for sleep regulation but as part of a broader strategy for brain and body health.
đ„Š So… Can Food Help?
Yesâwith some caveats.
Melatonin-rich foods like pistachios, lentil sprouts, kidney bean sprouts, mustard seeds, and grains like wheat do contain measurable amounts of melatonin. While these levels are much lower than supplement doses, their consistent presence in a whole-food, plant-based diet may offer synergistic antioxidant effects.
Here’s a look:
| Food | Approximate Melatonin per Serving | Serving Size |
|---|---|---|
| Pistachios | ~0.000018 grams | 1 oz (~28g) |
| Lentil Sprouts | ~0.000084 grams | 1 cup (~77g) |
| Kidney Bean Sprouts | ~0.000041 grams | 1 cup (~77g) |
For comparison, many supplements contain 1â10 mg (0.001â0.01 grams).
While the amounts are tiny, when combined with other antioxidants (like vitamin C, E, polyphenols, and omega-3s), they contribute to the bodyâs overall defense systemâespecially if you eat them regularly.
đ„ Food First, But Supplements Have a Role Too
If youâre dealing with significant sleep disruption or inflammation, food alone probably wonât cut it. Supplementsâespecially at the clinically studied 3-10 mg dosesâmay be appropriate under guidance from a provider familiar with neurodivergent needs.
Still, I always encourage clients to use food as a foundation. Think of melatonin-rich foods as part of your antioxidant toolkitâeasy to add, helpful in the long term, and supportive of your unique biochemistry.
â Final Thoughts
As a neurodivergent dietitian, I believe in honoring our differencesânot pathologizing them. If melatonin metabolism works differently in our bodies, then letâs work with that. Whether youâre winding down with pistachios, snacking on sprouts, or simply trying to balance your health, thereâs power in eating with intention.
Have questions or want to explore this further? Drop a secure message belowâI love geeking out about neurodivergent nutrition đŹđ§ đ
This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with meâan integrative registered dietitian nutritionist (RDN)âto ensure you make safe and evidence-based choices.
References
Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
Tordjman S, Anderson GM, Pichard N, et al. Nocturnal excretion of 6-sulphatoxymelatonin in children and adolescents with autistic disorder. Biol Psychiatry. 2005;57(2):134-138. doi:10.1016/j.biopsych.2004.11.003
Malow BA, Adkins KW, McGrew SG, Wang L, Goldman SE, Fawkes D. Melatonin for Insomnia in Children With Autism Spectrum Disorders. J Child Neurol. 2012;27(5):581-589. doi:10.1177/0883073812438466
Benedetti F, Bernasconi A, Lorenzi C, et al. Altered circadian rhythms and melatonin secretion in ADHD: Insights and clinical implications. Neurosci Biobehav Rev. 2022;136:104593. doi:10.1016/j.neubiorev.2022.104593
Wang X, Wang Z, Cao J, Dong Y, Chen Y. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome. 2023;11(1):17. doi:10.1186/s40168-022-01452-3
Zarezadeh M, Khorshidi M, Emami M, et al. Melatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials. Eur J Nutr. 2020;59(5):1803-1813. doi:10.1007/s00394-019-02123-0
Abadi RNS, Jazinaki MS, Bahari H, et al. Impact of Melatonin Supplementation on Glycemic Parameters in Patients with Type 2 Diabetes: A Systematic Review and Meta-analysis. Curr Pharm Des. 2025;31(8):645-657. doi:10.2174/0113816128345623241004080849
