The Truth About Tryptophan
Does tryptophan really make you sleepy -- and is turkey to blame? Experts set the record straight.
Turkey the Sleep Inducer? continued...
"When is the last time someone ate a chicken breast at a summertime barbecue
and thought they felt sluggish [because of it]?" she asks.
Turkey is, indeed, a good source of tryptophan. Still, it's a myth that
eating foods high in tryptophan boosts brain levels of tryptophan and therefore
brain levels of serotonin, Somer says.
Somer says that proteins like turkey, chicken, and fish, which are high in
tryptophan, require assistance from foods high in carbohydrates to affect
"Tryptophan is quite high in milk and turkey, but that's not the food that
will give you the serotonin boost," she says. It's a small,
all-carbohydrate snack -- no more than 30 grams of carbohydrates -- in
combination with the tryptophan stored in your body from food you've already
eaten that will give you the biggest boost of serotonin, Somer says.
A serotonin-boosting snack may include a few Fig Newtons, half of a small
whole wheat bagel with honey drizzled over it, or a few cups of air-popped
popcorn some time after you've eaten foods high in tryptophan. "Research shows
that a light, 30 gram carbohydrate snack just before bed will actually help you
sleep better," Somer says.
Amino Acid Overload
When you eat foods rich in tryptophan, as the food digests, amino acids -
not just tryptophan - make their way into the bloodstream. This causes
competition among the various amino acids to enter the brain.
"Tryptophan, which is a bulky amino acid, would have to stand in line to get
through the blood-brain barrier with a whole bunch of amino acids," Somer says.
"It would be like standing in line when the Harry Potter movie comes out and
you didn't get in line early enough. The chances of getting in [to see the
movie] are pretty slim. That's what happens when you eat a protein-rich food.
Tryptophan has to compete with all these other amino acids. It waits in line to
get through the blood-brain barrier and very little of it makes it across."
The small, all-carbohydrate snack is tryptophan's ticket across the
blood-brain barrier, where it can boost serotonin levels. So have your
turkey, Somer says, because it will increase your store of tryptophan in the
body, but count on the carbohydrates to help give you the mood boost or the
"It's the all-carb snack that ends up being like a sneak preview of the
[Harry Potter] movie, where no one else knows it's showing," she says.