Pistachios could be a promising whole-food option for supporting sleep health, according to a narrative review published in Nutrition Research Reviews. The authors examined the scientific evidence on pistachios’ nutrients and bioactive compounds, highlighting their content of vitamin B6, magnesium, dietary fiber, tryptophan, polyphenols and phytomelatonin (the form of melatonin found in plants). These components may influence sleep-related processes, including melatonin production and gut-brain signaling.
The review highlights pistachios’ particularly interesting nutritional profile. A handful (28 g) of roasted pistachios provides approximately 0.5 mg of vitamin B6 (38% of the daily value), 31 mg of magnesium, 2.8 g of fiber and 71 mg of tryptophan. Pistachios also contain phytomelatonin, with one cited study reporting concentrations of up to 660 ng/g. Rather than examining individual compounds in isolation, the authors explore how these nutrients and bioactive compounds may work through complementary mechanisms involved in sleep-wake regulation.
After evaluating the existing evidence on individual nutrients and bioactive compounds, the authors conclude that pistachios could represent a promising wholefood intervention for improving sleep due to their favorable nutrient profile. They note, however, that direct research examining pistachio consumption and sleep outcomes remains limited, and that human intervention trials are needed to further explore the relationship between pistachio consumption and sleep health.
Funding for this work was provided in part by American Pistachio Growers.
Reference: Mixon, A., Pérez-Jiménez, J., & St-Onge, M. P. (2026). Exploring the role of pistachio nutrients and bioactive components in sleep health: a narrative review. Nutrition Research Reviews, 39, e29. https://doi.org/10.1017/S0954422426100511
