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does tryptophan in turkey make us sleepy?

tryptophan is also found in other meats, so why do we only blame turkey for the urge to take a nap?

by chris arnold
published oct 07, 2022
read time 2 minute read
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read time 2 minute read
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tryptophan is said to make you sleepy, but that's not the whole story.
when we eat turkey, serotonin is released, which calms us down and can help us sleep. getty
turkey day is fast approaching, and with it the idea that eating the bird will make you sleepy.  if bets were allowed on thanksgiving dinner conversations, the return would be low on whether or not someone says tryptophan makes you sleepy. but does the chemical compound found in the poultry dish actually call for a nap before dessert, or is it all in our heads?

who first ate turkey?

the tasty bird’s ancestors were first domesticated in mesoamerica – an area consisting of southern mexico and central america – 2,700 years ago. in the 15th century, spanish sailors took these birds back to europe, where they were crossbred with other birds and eventually brought back to north america in the 17th century. 
according to the national turkey federation (seriously), the united states is the world’s largest producer of turkey, having produced 216 million birds, 5.5 billion pounds, in 2021. 
the next largest producers of turkey are brazil, germany, poland, and france. though canada is the eighth highest in the world.

turkey is high in protein, low in fat

turkey is high in protein, with a 100 gram serving containing a whopping 30.9 grams of protein, according to bbc.
the bird is also a good source of vitamin b3, b6, and b12, responsible for creating cholesterol, brain development, and red blood cell production respectively. plus, it is low in fat, and contains less cholesterol than chicken, pork, and beef, according to the australian turkey federation (again, seriously).

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turkey may contain selenium

the food also contains selenium, a mineral linked to the development of cancer, according to the memorial sloan kettering cancer center. however, there are others that suggest selenium may be beneficial for thyroid functionality and have some benefits for the immune system.
as with other meats, the risk of contaminated or undercooked turkey is real. in december 2019, just before christmas, there were 126 cases of salmonella in canada that were found to be linked to turkey.
given that cooking an entire turkey is something that people tend to do maybe three times a year tops, it’s important to remember food safety tips around cross contamination, thoroughly cooking the meat, and properly washing hands in between steps to avoid any risk of cross contamination.

turkey is known to make you sleepy. why?

turkey contains tryptophan, an acid that many believe to make you sleepy. however, it’s not exactly the full truth. turkey and other meats contain the compound, and after we eat it, the acid travels from the blood to the brain where it releases serotonin, which calms us down and can help us sleep, according to johns hopkins all children’s hospital. but tryptophan isn’t really the culprit in making you want an afternoon nap.
powered by
canadian society for exercise physiology
story continues below
scientists also believe that eating a significant amount of food — say a thanksgiving or christmas turkey — increases blood flow to the stomach and decreases it to the brain, and that’s actually what makes us sleepy. 
the hospital recommends taking a walk after the meal, drinking water, stopping when full, and including vegetables on your plate, to help alleviate drowsiness. 
 
chris arnold is a toronto-based writer.
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