Researchers Explore Pistachios' Potential Role in Sleep Improvement

Researchers from Augusta University, Columbia University, and Spain’s Institute of Food Science, Technology and Nutrition are investigating whether the nutrients in pistachios can support better sleep. However, human trials are needed to conclusively determine if eating pistachios improves sleep.

Pistachios are reported to provide nearly 40 percent of the daily vitamin B6 requirement in a 1-ounce serving, according to the study. This vitamin helps the body produce compounds involved in sleep regulation, such as serotonin, which can be converted into melatonin. Notably, pistachios have the highest concentration of vitamin B6 among tree nuts.

The review published in Nutrition Research Reviews highlights several nutrients and compounds found in pistachios, including magnesium, fiber, tryptophan, melatonin, and polyphenols, that may contribute to their potential sleep-related benefits. However, the evidence examined often pertains to individual nutrients rather than the consumption of whole pistachios.

Another factor mentioned is the presence of phytomelatonin, a plant-derived form of melatonin found in pistachios. However, the reported melatonin content varies widely between sources, complicating its potential effects on sleep. Factors like variety and processing can significantly affect melatonin levels, underscoring the need for further research into how much is bioavailable for absorption.

The review discusses various pathways through which these nutrients might aid sleep, including melatonin production and the gut-brain connection. Partial funding for this research came from American Pistachio Growers and the National Institutes of Health. Co-author Marie-Pierre St-Onge disclosed her role on the advisory board for the growers group.

While the review suggests evaluating pistachios as a snack that might support sleep, it stops short of defining an effective portion size or proving that they can treat sleep-related issues.