So many of us just want to nap on Thanksgiving, and some say turkey may be to blame. So does turkey make you sleepy, or is it something else? Turkey has the makings of a natural sedative, an amino acid called tryptophan.
The tradition of feeling drowsy after eating turkey is as much a part of Thanksgiving lore as watching football and avoiding politics at the dinner table But is there any truth to the tryptophan-turkey connection that supposedly makes people feel sleepy enough to nap after the big meal? Let’s examine the science behind this holiday belief,
What Is Tryptophan?
Tryptophan is an amino acid that the body uses to produce serotonin and melatonin. Serotonin regulates mood and melatonin regulates sleep cycles. Many assume eating turkey, which contains tryptophan, leads to more serotonin and melatonin production and thus makes people tired after Thanksgiving meals.
However, there are a few problems with this theory:
- Turkey contains relatively small amounts of tryptophan compared to supplements.
- Tryptophan works best on an empty stomach, not after a huge meal.
- Other foods like cheese, chicken, chocolate, oats, nuts, and seeds also contain tryptophan.
So while turkey does provide some tryptophan, it is unlikely to cause significant drowsiness on its own
How Much Tryptophan is in Turkey?
A 3-ounce serving of turkey contains between 250-310 milligrams of tryptophan. Meanwhile, studies show tryptophan supplements that may improve sleep range from 1-5 grams taken on an empty stomach.
To get the lowest effective dosage of 1 gram of tryptophan from turkey alone, you would have to eat more than 150 ounces, or over 9 pounds of turkey meat.
Clearly, the relatively small amounts of tryptophan consumed from a holiday turkey dinner are unlikely to cause sleepiness on their own.
Other Factors That Lead to Holiday Drowsiness
While turkey might play a small role, experts point to several other factors that likely contribute to post-meal sleepiness:
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Overeating carbohydrates – Consuming large quantities of carbs causes blood sugar spikes and crashes that can result in fatigue.
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Alcohol consumption – Alcohol is a depressant that has sedating effects.
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Changes in circadian rhythms – Earlier sunsets affect melatonin production.
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Altered blood circulation – More blood flows to the stomach after eating, leaving less for the brain.
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General overeating – A calorie surplus leads to fatigue as the body works to digest.
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Tryptophan in other foods – Many holiday foods contain tryptophan, not just turkey.
Tryptophan Content in Other Foods
If turkey alone isn’t responsible for drowsiness, could tryptophan from other foods be a factor? Here are some common holiday foods containing more tryptophan per serving than turkey:
- Cheddar cheese: 452 mg per ounce
- Pork: 390 mg per 3 ounces
- Soybeans: 333 mg per 1⁄2 cup
- Peanuts: 313 mg per 1⁄4 cup
- Oats: 233 mg per 1⁄2 cup
- Mulling spices: 209 mg per tablespoon
- Pumpkin seeds: 168 mg per ounce
Other sources like chickpeas, sesame seeds, and spirulina also provide more tryptophan than turkey per serving.
So while turkey does contain some tryptophan, many other holiday favorites provide just as much or more in smaller servings.
Ways to Avoid Holiday Drowsiness
If you want to remain alert through Thanksgiving dinner and beyond, here are some tips:
- Eat a light meal earlier in the day before the big dinner.
- Focus on lean meats, vegetables, and moderation.
- Limit carbohydrate and alcohol intake.
- Stay hydrated with water.
- Enjoy a post-meal walk to aid digestion.
- Don’t skip out on regular sleep in the days before.
- Get fresh air and do light exercise like stretching or yoga.
- Drink coffee or tea in moderation.
- Take short breaks from holiday activities as needed.
The Verdict on Turkey and Tryptophan
While turkey contains tryptophan, its effect is quite small compared to optimal dosages. Overeating, alcohol, circadian rhythms, and carb-loaded sides all play a bigger role in post-meal fatigue.
Rather than blaming tryptophan in turkey, focus on practicing moderation and maintaining healthy routines to stay alert. A little planned downtime is also fine—just don’t use tryptophan as an excuse to justify overindulgence! With balance, you can enjoy your holiday meal without the unavoidable food coma.
What Is Tryptophan?
Tryptophan is an essential amino acid the body uses produce to produce melatonin, serotonin and the B vitamin niacin. Melatonin is a hormone that helps regulate your sleep cycle, and serotonin is a neurotransmitter that also plays a crucial role in sleep. So you might think that if you eat a lot of turkey meat, your body would produce more melatonin and serotonin, and you would feel tired and want a nap.
That was the conclusion that led many people to begin taking a dietary supplement of tryptophan in the 1980s as a way to treat insomnia, but the U.S. Food and Drug Administration banned tryptophan supplements in 1990 because of an outbreak of eosinophilia-myalgia, a syndrome that causes muscle pain and even death.
The FDA said contaminated tryptophan supplements caused the outbreak. However, it is now believed that the illness was caused by contaminants in the factory in Japan that made the supplements and they are now once again available in the U.S. [source: Miller].
How Much Tryptophan Is in Turkey?
One pound (0.45 kilograms) of light meat turkey contains 410 milligrams L-tryptophan; one pound (0.45 kilograms) of dark meat contains 303 milligrams of L-tryptophan.
Nutritionists and other experts say that the tryptophan in turkey probably wont trigger the body to produce more serotonin because tryptophan works best on an empty stomach. The tryptophan in a Thanksgiving turkey has to vie with all the other amino acids that the body is trying to use. So, only part of the tryptophan makes it to the brain to help produce serotonin.
Turkey isnt the only food high in tryptophan. Bananas, cheese, chicken, chocolate, milk, oats and nuts all contain tryptophan.
What’s that stuff in turkey that makes you sleepy…
FAQ
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