Pistachios contain compounds involved in sleep regulation, prompting researchers from Spain and the United States to investigate whether their levels are sufficient for a noticeable effect. The findings were published in the journal Nutrition Research Reviews, according to infohub.kz.
Pistachios contain tryptophan, an amino acid involved in the production of serotonin and melatonin. The latter helps the body regulate the sleep-wake cycle.
According to the review, a 28.3 g serving of pistachios contains about 71 mg of tryptophan. These nuts also provide vitamin B6 and magnesium, which are involved in nervous system function.
However, the presence of these compounds does not necessarily mean that pistachios significantly improve sleep. The outcome depends on how nutrients are metabolized and how much reaches the brain.
The review authors also examined phyto-melatonin, the plant form of melatonin. According to their data, one serving of pistachios may contain between 0.074 and 18.7 mcg. The range is quite wide, so it is not yet possible to determine whether this amount is sufficient to affect sleep.
The optimal dose of melatonin for improving sleep has not been universally established either, and results from food studies cannot be directly equated with the effects of melatonin supplements.
The review does not allow determining what serving of pistachios might improve sleep. There is also no evidence yet that pistachios before bedtime produce the same effect as melatonin.
Pistachios are of research interest precisely because they combine several nutrients and plant compounds. The authors believe further studies are needed in this area.
Although the topic is interesting, there is insufficient basis for treating insomnia with pistachios. If sleep problems persist, it is worth consulting a doctor.
Uncontrolled melatonin use is also unsafe. Earlier, Kursiv wrote that researchers found a link between long-term melatonin use and the risk of heart failure.