One cup of cooked oatmeal provides 33% of the tryptophan Dietary Reference Intake (DRI), and 2-oz.
of cooked sockeye salmon has more tryptophan than 3-oz of roasted turkey. This may shock you, but 2 slices (2-oz.) of cheddar cheese provides more tryptophan than 3-oz. Tryptophan is also found in cereals and maize but in lower amounts. Meat, seafood, eggs, dairy products, chickpeas, nuts (walnuts, cashews) are all good sources of tryptophan. It may surprise you to know that turkey is not at the top of the list when it comes to tryptophan content. Stress can lead to poor sleep, diet changes, and altered exercise routines, which can also contribute to feeling tired.Īlcohol. Alcohol is a central nervous system depressant. It can slow brain activity leading to feelings of sleepiness. Stress. Many people are under additional stress during the holidays. People often eat a lot of carbs on Thanksgiving. As mentioned, high carbohydrate intake, especially carbohydrate foods with a high glycemic index and high glycemic load, can increase tryptophan availability in the brain. Digesting the large meal(s) requires a lot of energy. Large meal. If you’re like most people, you’re eating a lot more than turkey on Thanksgiving. So, why do you feel sleepy after that Thanksgiving meal? Tryptophan and its metabolites (products of metabolism) significantly contribute to our health by supporting protein synthesis, niacin (vitamin B-3) synthesis, mood, sleep, cognition, and gut health. Tryptophan is called an “essential” amino acid because the body can’t make it on its own. We must get it through our diet from protein-containing foods, including turkey.Ī typical diet provides 0.5-2 grams of tryptophan per day. Amino acids are the building blocks of proteins. What is tryptophan (also called L-tryptophan)? Tryptophan will more easily cross the BBB after a high carbohydrate meal. In fact, when you eat a protein-rich meal, you reduce the amount of tryptophan that will cross the blood-brain barrier (BBB) compared to a carbohydrate-rich meal. Although turkey contains tryptophan, it’s more likely the carbs that put you to sleep. Stop blaming the turkey for your post-Thanksgiving dinner slump. It’s a myth that eating turkey puts you to sleep. So, why do you feel sleepy after that Thanksgiving meal?.What is tryptophan (also called L-tryptophan)?.
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