Does apple juice have melatonin?
Apple juice is a popular beverage enjoyed by many for its sweet taste and refreshing quality. Some claim that drinking apple juice at night can help promote sleep due to its supposed melatonin content. But does apple juice actually contain melatonin? Let’s take a closer look at the facts.
What is Melatonin?
Melatonin is a hormone produced naturally by the body that helps regulate sleep-wake cycles. Often referred to as the “sleep hormone,” melatonin levels rise in the evening to induce sleepiness and fall in the morning to promote wakefulness. Melatonin supplements are commonly used as a sleep aid to treat insomnia and jet lag.
Melatonin in Fruit
Melatonin is found naturally in a variety of fruits and vegetables, including tart cherries, grapes, olives, and walnuts. However, the amount of melatonin present in most foods is quite low, often not enough to significantly increase melatonin levels in the body.
Tart cherries in particular are claimed to be a natural source of melatonin. Some research indicates that drinking tart cherry juice can modestly elevate melatonin levels, potentially aiding sleep. But the melatonin content in tart cherries is still relatively low compared to supplemental forms.
Studies on Apple Juice and Melatonin
Several studies have specifically analyzed the melatonin contents of apple juice:
- A 2013 study tested pasteurized apple juices from the supermarket and found no detectable levels of melatonin.
- Another 2013 study looked at commercial apple juices and detected a wide range of melatonin concentrations from 0 to 6 nanograms per milliliter.
- In a 2016 study, Spanish researchers analyzed melatonin levels in apple juice throughout different stages of fruit ripening. Melatonin was not detected in immature apples but increased as apples ripened, with highest levels at late ripening stages.
Overall, these studies indicate that melatonin is present in very low quantities in ripe apples and apple juice. Overripe apples contain slightly more melatonin than unripe apples. But standard commercial apple juice processing likely degrades most of this melatonin.
Factors Affecting Melatonin in Apple Juice
The melatonin content of apple juice can vary depending on:
- Apple variety – Some apple varieties may have higher natural melatonin levels.
- Ripeness – Riper apples tend to have more melatonin.
- Processing – Melatonin can degrade during juicing, pasteurization, and storage.
- Time of harvest – Apples harvested at night may potentially have more melatonin.
This helps explain why commercial apple juices don’t contain much melatonin – they use a blend of different apple varieties picked at varying ripeness and undergo processing that degrades melatonin.
Typical Melatonin Levels in Apple Juice
Here is a table summarizing the typical melatonin concentrations reported in apple juice:
| Study | Melatonin concentration in apple juice |
|---|---|
| 2013 study A | Not detected |
| 2013 study B | 0 – 6 ng/mL (nanograms per milliliter) |
| 2016 ripening study | Not detected in unripe apples; 2-7 ng/mL in ripe apples |
As a reference, melatonin dietary supplements often provide 1-10 mg per serving, which is thousands of times higher than the melatonin levels found in apple juice.
Is Apple Juice an Effective Sleep Aid?
While apple juice contains melatonin, the amounts are likely too low to significantly impact sleep quality or duration.
Most studies find no sleep-promoting effects from drinking apple juice, even though it contains small amounts of melatonin. For example, a 2016 study gave participants apple juice or apple juice with added melatonin before bed. While the added melatonin juice improved sleep onset latency, regular apple juice did not alter sleep compared to placebo.
This suggests the melatonin in apple juice alone is not enough to positively influence sleep. The quantities are simply too small compared to supplemental dosages.
Putting Apple Juice Melatonin Content in Perspective
Dietary melatonin from fruits and vegetables can provide additional melatonin, but not at sleep-enhancing doses. To put the melatonin content of apple juice in perspective:
- 1-3 nanograms of melatonin per milliliter in apple juice
- 1,000-10,000 nanograms per milliliter in melatonin supplements
This shows typical melatonin supplements provide melatonin doses around 1,000 to 10,000 times higher than apple juice. Such large doses can influence sleep, while the trace amounts in apple juice cannot.
The Verdict
In conclusion, while apple juice contains melatonin, the amounts are very small – generally less than 10 nanograms per milliliter based on analytical studies. This is far below therapeutic doses that research shows may improve sleep quality and duration.
Therefore, apple juice does contain melatonin, but likely not enough to significantly promote or improve natural sleep cycles. So while apple juice makes for a tasty drink, don’t rely on it as an effective sleep aid. If you’re looking to boost melatonin intake, go straight to a quality melatonin supplement instead.