3/21/2023 0 Comments Does turkey make you sleepy![]() Carbs trigger the release of insulin and the uptake of amino acids into muscles-all except for tryptophan. More likely, that after-turkey lull can be blamed on the large amount of carbohydrates consumed in a typical Thanksgiving meal (the stuffing, gravy, potatoes, rolls, and pie, for instance). Yet it’s unlikely that any of these foods have you snoozing when you’re done. Moreover, the conversion of tryptophan to serotonin in the brain can occur when you eat any tryptophan-containing food, not just turkey-and lots of other foods provide even more tryptophan per ounce than turkey, including some cheeses, bacon, pumpkin seeds, oat bran, and tofu. The presence of other amino acids makes it less likely that a significant amount of tryptophan will find a seat and successfully make its way into the brain. ![]() Think of it this way: The journey of the tryptophan in turkey across the blood-brain barrier can be likened to being a passenger on a crowded bus, where everyone is vying for a seat. Turkey contains other amino acids besides tryptophan, and all of them compete for a shared entry portal into the brain. (Anyone considering a tryptophan supplement at doses of more than 2 grams a day should consult with their primary care provider first.)īut here’s where the claim doesn’t entirely add up: Taking tryptophan by itself, as in supplements, would open the entry gate to the brain-but no food contains tryptophan alone. In addition, some research suggests that tryptophan supplements, sold as sleep aids, might improve sleep quality in some people with insomnia, though, overall, the evidence of this benefit in human trials is limited and inconsistent. Serotonin has a calming effect that helps regulate sleep, and it is a precursor to the hormone melatonin, which also is associated with sleep. Here’s some background that has helped fuel this misconception: Turkey, like other sources of complete proteins, contains the essential amino acid tryptophan, which, like other amino acids, can enter the brain by crossing the blood-brain barrier, where it is converted to the neurotransmitter serotonin. ![]() You may recall how this myth was reinforced by a 1990s Seinfeld episode in which George and Jerry tried to make someone sleep by stuffing them with turkey. This claim likely originated from the stupor-like zone many people find themselves in after a heavy Thanksgiving dinner in which turkey is often the centerpiece.
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