Why Does Eating Turkey Make You Sleepy? Uncovering the Truth About Tryptophan

The post-Thanksgiving food coma is a familiar feeling for many. After filling up on turkey mashed potatoes stuffing and pie, all you want to do is take a nap. But why does turkey, in particular, have such a soporific effect? Many blame the amino acid tryptophan that’s found in turkey. Here’s a look at the science behind tryptophan in turkey and how it really affects sleepiness.

Turkey’s Sleepy Reputation

Turkey has a long-standing association with sleepiness and grogginess after a big meal. The common belief is that turkey contains tryptophan, an amino acid that makes people tired.

This belief is so prevalent that it has become a cultural trope Mentions of turkey’s sleep-inducing effects can be found in pop culture, movies and TV sitcoms especially around Thanksgiving The idea that turkey leads to sleepiness has permeated society’s collective consciousness.

But is this really true? Does turkey have some kind of magical sleep-producing powers? Or is this all just a myth? Let’s analyze the facts about turkey, tryptophan and tiredness.

What is Tryptophan?

Tryptophan is one of the 20 essential amino acids that the body needs to function properly. Unlike other amino acids, tryptophan isn’t produced naturally by the body. This means it must be obtained through food sources in the diet.

Tryptophan acts as a precursor for important neurotransmitters like serotonin and melatonin. Serotonin influences mood, appetite and sleep. Melatonin is the primary hormone that regulates sleep-wake cycles.

With its role in producing these calming brain chemicals, it’s easy to see why tryptophan has developed a reputation for inducing tiredness and sleep.

Tryptophan Content in Turkey

Here’s the first point of contention with the turkey-tryptophan-sleepiness theory. Turkey doesn’t actually contain very high amounts of tryptophan.

A 3-ounce serving of turkey breast only provides between 180-244 milligrams of tryptophan. To get any significant sleep-promoting effect from tryptophan through diet, a person would have to consume around 3-5 grams of it.

To get this much tryptophan from turkey alone, a person would have to eat more than 20 servings of turkey breast in one sitting! Therefore, the amount of tryptophan in a typical serving of turkey is far below the amount needed to make someone drowsy.

Other Sources of Tryptophan

While turkey does contain tryptophan, many other foods contain equal or greater amounts of this amino acid. Foods like chicken, pork, cheese, eggs, fish, beans, milk and nuts all provide tryptophan as well.

However, these foods are not associated with sleepiness like turkey is. If tryptophan was truly the cause of post-meal fatigue, then all of these foods should have the same effect. But only turkey seems to take the blame for making people feel tired after eating.

Other Causes of Food Coma

The fact that turkey gets singled out for sleepiness points to tryptophan not being the true cause. More likely, there are other factors that lead to the infamous food coma. Here are some other potential causes of post-meal drowsiness:

• Eating large portions – Consuming more calories than the body needs can lead to fatigue as the body labors to digest everything.

• Eating high fat foods – Fat causes the release of hormones like cholecystokinin that can induce tiredness.

• Carb-heavy foods – Carbs spike blood sugar which later crashes, leaving people feeling sluggish and sleepy.

• Alcohol consumption – Alcohol is a depressant that can make people feel sleepy, especially when consumed with food.

• Overeating in general – The body diverts blood flow to the digestive system after eating a large meal, reducing energy.

Any of these factors are more plausible explanations for that post-turkey food coma.

Other Benefits of Tryptophan

Though its sleep-promoting abilities may be overblown, tryptophan still offers other health perks. Getting adequate tryptophan from food helps the body:

• Produce enough serotonin to maintain mood, cognition and appetite

• Optimize melatonin levels for regular circadian rhythms

• Synthesize niacin (vitamin B3) which aids metabolism

• Support immune function and reduce inflammation

• Provide building blocks for protein synthesis

Tryptophan also shows promise in managing anxiety, depression and obsessive behaviors, especially when combined with therapy. More research is needed to confirm these mental health benefits however.

Dietary Sources of Tryptophan

While you’d have to eat a lot of turkey to get tryptophan’s effects, there are some foods that can provide a useful dose in normal serving sizes. Good sources of tryptophan include:

• Nuts and seeds – 1/4 cup of sunflower seeds has nearly 500 mg

• Soybeans – 1 cup of boiled soybeans has over 550 mg

• Cheese – 1 ounce of cheddar cheese provides about 140 mg

• Oats – A 1 cup serving of dry oats has over 180 mg

• Eggs – 2 large eggs have about 290 mg of tryptophan

• Fish – A 3-ounce serving of salmon provides about 320 mg

• Beans – 1/2 cup of black beans has about 115 mg

Aim for 2-3 servings of these foods daily to meet tryptophan needs. Consider choosing grass-fed or pasture-raised versions for extra tryptophan content when possible.

Summary

In conclusion, while turkey does contain tryptophan, the amounts are likely too low to directly cause drowsiness or sleepiness after a meal. The food coma people experience is more likely due to overeating, high fat/carb foods and alcohol.

However, tryptophan is still an important amino acid offering benefits beyond sleep promotion. Getting enough from dietary sources like nuts, seeds, beans and eggs is recommended.

So go ahead and enjoy your turkey this Thanksgiving without worrying about it knocking you out into a food coma! Just be mindful of portions and other food choices to prevent fatigue. Sweet dreams!