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Yes, Tryptophan Affects Your Sleep — but Not In the Way You Think It Does

What’s green, shiny and the only thing that makes Superman too fatigued to do his job? It’s… oh wait, that’s kryptonite. While tryptophan might sound like something out of a comic book, its hero powers are very much of this world. In fact, Earthlings like us need it to survive. Tryptophan is one of the nine essential amino acids required to create protein in the body, and the sole amino acid behind the production of hormones serotonin, melatonin, and vitamin B3 (aka niacin). This means tryptophan is an integral ingredient for a number of important bodily functions including mood, cognition, digestion, memory, and sleep.

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  Truths and myths about tryptophan — and why it's so healthy for you

Tryptophan is a common scapegoat for Thanksgiving sleepiness due to its widely-reported presence in turkey. However, the compound is much more than a holiday punchline. It is essential to your good health year-round.

 No, the Tryptophan in Turkey Won’t Make You Sleepy

As the common myth goes, you’re ready for bed soon after Thanksgiving dinner because the turkey you eat is loaded with tryptophan, which makes you drowsy and drags you into slumber. It’s a line often repeated, but it’s not true.

Articles of Interest

How important is tryptophan in human health?

Tryptophan (Trp) is an amino acid and an essential component of the human diet. It plays a crucial role in many metabolic functions. Clinicians can use Trp levels in the course of diagnosing various metabolic disorders and the symptoms associated with those diseases. Furthermore, supplementation with this amino acid is considered in the treatment of depression and sleep disorders, mainly due to the Trp relationship with the synthesis of serotonin (5-HT) and melatonin.

Metabolite of the month – Tryptophan

Tryptophan (or L-tryptophan) was discovered in 1901 by Hopkins and Cole, who isolated it from milk-derived casein (Hopkins et al. 1901). On first spotting an anomalous color reaction when studying acetic acid, Hopkins was said to have danced a jig and exclaimed, “I have a feeling that if we can find the meaning of a color reaction like that, it may open up a way to new knowledge of the structure of the old protein molecule itself,” (Dale 1948).

Tryptophan Metabolic Pathways and Brain Serotonergic Activity: A Comparative Review

The essential amino acid L-tryptophan (Trp) is the precursor of the monoaminergic neurotransmitter serotonin (5-hydroxytryptamine, 5-HT). Numerous studies have shown that elevated dietary Trp has a suppressive effect on aggressive behavior and post-stress plasma cortisol concentrations in vertebrates, including teleosts.

Tryptophan: Essential Amino Acid for Mood, Sleep, and More

Tryptophan biosynthesis is a complex, multi-step process involving a series of enzymatic reactions that convert simpler metabolites into the essential amino acid tryptophan. This pathway occurs primarily in bacteria and plants, as animals, including humans, cannot synthesize tryptophan and must obtain it from their diet.

Tryptophan—An Unassuming Amino Acid With a Remarkable Effect on Sleep and Brain Health!

Sleep plays a major role in how we face daily challenges, and there are certain nutrients that help us get better sleep. Tryptophan is one of then. Not only does this unassuming nutrient promote quality sleep, it plays a significant role in brain health! For example, did you know that tryptophan improves learning ability?

5-HTP efficacy and contraindications

L-5-hydroxytryptophan (5-HTP) is the immediate precursor of serotonin. It is readily synthesized into serotonin without biochemical feedback. This nutrient has a large and strong following who advocate exaggerated and inaccurate claims relating to its effectiveness in the treatment of depression and a number of other serotonin-related diseases.

A Time to Snooze

The real reason you’re so sleepy after your Thanksgiving meal. You’ve probably heard that turkey meat is dripping with a sleep-inducing chemical called tryptophan. And while it’s true the stuff plays a part in sending your brain into slumber, saying it does so single-handedly is like saying Neil Armstrong jumped to the moon all by himself. For one thing, turkey isn’t particularly laden with tryptophan. Ounce for ounce, a roast chicken, grilled steak, or rack of pork spare ribs each have comparable amounts.

Can some foods really make you sleepy?

But even if you choose the right combination of foods, it won’t necessarily work for you. The 40 controlled studies of supplements of L-tryptophan conducted before 1982 showed that people did feel subjectively more sleepy and took less time to fall asleep, but there was less evidence that it could increase the number of hours people slept for, especially if they didn’t suffer from insomnia. And if the insomnia was severe, it had little impact. So it might only work for mild insomnia.

Got Night Milk? A Possible Treatment for Anxiety, Insomnia

Night milk is rich in tryptophan, a sleep-inducing compound, and melatonin, a hormone that regulates the sleep-wake cycle, the study said.

Holiday Novelty Chemical Tryptophan Is Really Just How Your Brain Functions Normally

Put very simply: you consume tryptophan from the environment (in food) and your body facilitates chemical reactions that result in serotonin. With more serotonin in your synapses, you feel better.

L-tryptophan vs. 5-HTP: Which is Better?

If you’ve ever looked at mood or sleep supplements before, you’ve probably seen 5-HTP on just about every one of them. Want to know why? As a chemical by-product of L-tryptophan, 5-HTP is also the immediate precursor to serotonin, which is then used to synthesize melatonin.

L-Tryptophan: The Essential Amino Acid body cannot synthesize

L-Tryptophan is an essential amino acid that plays a vital role in human health. Since the body cannot produce it on its own, it must be obtained through diet or supplements. It serves as a precursor to several important neurotransmitters and bioactive compounds, providing significant benefits for mood, sleep, and overall health. L-tryptophan is found in protein-rich foods such as turkey, chicken, eggs, dairy products, nuts, seeds, soy, and bananas.

No, turkey doesn’t make you sleepy

But it may bring more trust to your Thanksgiving table.

No, turkey doesn’t make you sleepy – but it may bring more trust to your Thanksgiving table

Science has cleared tryptophan, though – it’s not the culprit when it comes to drowsiness after the feast. There are far more important factors leading to those post-turkey comas, not least of which is my Uncle Clarence’s story about parking at the airport.

Science-Backed Reasons to Supplement With L-Tryptophan for Sleep

All humans unknowingly experience the effects of tryptophan on a daily basis. That’s because tryptophan is responsible for the production of niacin, melatonin, and serotonin. Tryptophan cannot produce niacin unless the body has enough Vitamin B6, Iron, and Riboflavin, yet the role of niacin as a B vitamin means it’s essential for creating energy from food nutrients.

The Truth About Turkey and Tryptophan

Here’s the lowdown: turkey contains the amino acid L-tryptophan, which produces sleep-promoting serotonin and melatonin. But turkey has about the same amount of tryptophan as other meats. It may even have a built-in secret weapon against sleepiness: an abundance of protein, which can regulate insulin levels and actually combat fatigue. So don’t blame the turkey for your tiredness; the heavy load of carbs that made up the rest of the meal are likely the culprits.

Turning to turkey’s tryptophan to boost mood? Not so fast

So the sleepiness myth of turkey may be fading, but other legends around tryptophan’s effects in the brain are taking hold.

Why You Should Know About 5-Hydroxytryptophan

As a supplement, it is derived from the seeds of an African plant. You can buy it over-the-counter at most vitamin stores, and some pharmacies. It’s available in pill form of varying doses.

Resources

Top 10 Foods Highest in Tryptophan

Serotonin and melatonin play important roles in regulating sleep and mood, which is why eating turkey (which contains tryptophan) is sometimes believed to make people sleepy. Keep in mind, however, that many other foods contain as much tryptophan as turkey and are not believed to cause drowsiness. There is some scientific evidence that consuming foods higher in tryptophan may improve sleep. In addition, people who don’t get enough tryptophan are more likely to experience sleep problems.

The Effects of Tryptophan on Your Body

Fortunately, tryptophan is found in many common foods, including meats, seeds, nuts, eggs, and dairy products. It is a common misconception that vegetarians are at risk for insufficient tryptophan intake, but there are several excellent plant sources of this amino acid. Foods that are naturally high in protein, either from plants or animals, typically contain the highest levels of tryptophan per serving.

ChemicalSafetyFacts.org

Tryptophan is commonly used to treat insomnia and sleep disorders, however, more research will need to be done to prove tryptophan is safe to use to treat these conditions.

Chemistry for Life

Do you get sleepy after Thanksgiving dinner? Don’t blame me! What molecule am I?. L-Tryptophan is one of nine essential amino acids for humans—“essential” in that the body cannot synthesize them, so they must be part of the diet. Fortunately, tryptophan is a constituent of many common foods, especially ones that are high in protein. In 1901, British biochemists Frederick Gowland Hopkins and Sydney W. Cole discovered tryptophan in the milk derivative casein. (In 1929, Hopkins was a co-winner of the Nobel Prize in Physiology or Medicine for the discovery of vitamins.)

Darwin Nutrition

Behind this somewhat barbaric name hides a precious ally for the body! A precursor to serotonin, known as the 'happiness hormone,' it is one of the most important amino acids for feeling good. What are the benefits of tryptophan? How can a deficiency be detected, and which foods should you favor?

MIchigan Medicine

It is not certain whether L-tryptophan is effective in treating any medical condition. Medicinal use of this product has not been approved by the FDA. L-tryptophan should not be used in place of medication prescribed for you by your doctor.

Restorative Medicine

A few years ago, a new tryptophan-like supplement emerged in the U.S. marketplace. This supplement is called 5-hydroxytryptophan or 5-HTP. 5-HTP has been used in much the same way as tryptophan for the treatment of depression and insomnia, and for weight loss.