This Thanksgiving, you may credit a plate of turkey for your afternoon nap on the couch. After all, turkey contains tryptophan, which has a reputation for making people sleepy.
But is that true? And what else can this essential nutrient do for you?
Here's what you need to know.
What is tryptophan?
Tryptophan is an amino acid your body needs. One of its most important jobs is making serotonin, a chemical that affects mood. Tryptophan also helps make melatonin, which helps with sleep.
Your body can't produce tryptophan on its own, so you have to find it in food or supplements.
Will it really make me sleepy?
Turkey is high in tryptophan, so some people believe it causes those irresistible Thanksgiving naps. But that's a myth. A couple of slices of holiday bird won't knock you out. That Thanksgiving nap is more likely caused by eating a heavy, carb-loaded meal midday.
What foods contain tryptophan?
Foods high in protein typically have tryptophan. These include:
- Meat, poultry and fish
- Eggs
- Milk, cheese and yogurt
- Seeds
- Soy
Am I getting enough tryptophan in my diet?
Probably. Most adults in the U.S. get plenty of tryptophan in their diets, because Americans tend to eat a lot of meat and dairy. For vegetarians and vegans, tryptophan also can be found in leafy greens, oatmeal, mushrooms, broccoli and peas.
How does tryptophan affect mood?
For some people, having a high-tryptophan diet can reduce depressed feelings. Some research shows that loading a plate with tryptophan-rich foods may help reduce feelings of anxiety and depression, effectively boosting mood.
On the flip side, eating a low-tryptophan diet can lead to higher levels of anxiety.
Some experts believe that the mood-boosting benefits of tryptophan aren't as strong in people who don't have symptoms of depression.
Will eating foods with tryptophan make my depression go away?
Eating specific foods is never a substitute for treatment for depression or anxiety. You should always talk to your provider about your symptoms.
Sometimes providers prescribe tryptophan in a pill form to help with symptoms of depression. Other times, antidepressants and counseling may be the best option.
What does a tryptophan-rich meal look like?
Here are some healthy ideas:
- Turkey burger topped with mozzarella and spinach
- Yogurt mixed with pumpkin seeds
- Omelet with cheese and mushrooms
- Roast chicken and leafy green salad
- Oatmeal with soy milk and almonds