We’ve said it once, and we’ll say it again: We love our beauty rest. We take our sleep very seriously over here. After all, a happier, healthier you happens when your body gets proper rest. Although most people know sleep is essential, few prioritize it. In fact, it’s estimated that 70% of adults get insufficient sleep (at least one night per month). Roughly 11% of adults report sleep woes every night. Regardless of age and socioeconomic class, sleep disorders are common. Thankfully, we’ve got tips for getting a better night’s sleep. Even better news: We’re adding to that list. If you haven’t heard of tryptophan, it’s sleep’s secret weapon. Foods high in tryptophan might just be what the (sleep) doctor ordered.
- Double-certified Integrative Nutrition Health Coach and Nutrition Consultant
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
What Is Tryptophan?
Tryptophan—or L-tryptophan (its full name)—is an essential amino acid. It’s found in foods like animal protein, cheese, yogurt, eggs, nuts, and seeds. It serves several important purposes, like nitrogen balance in adults and growth in infants. Basically, it helps the body create proteins and certain brain-signaling chemicals. Unlike vitamin K, which your body can make on its own, tryptophan is different. The human body gets all the tryptophan it needs via diet or supplements.
How Is Tryptophan Related to Melatonin and Serotonin?
It’s the precursor. Once consumed, your body turns tryptophan into a B vitamin called niacin. Niacin plays a key role in creating serotonin. As you probably know, serotonin is associated with sleep. Niacin is also correlated with melatonin levels. In essence, think of tryptophan as the precursor of melatonin and of the neurotransmitter, serotonin. Tryptophan is known to increase serotonin and melatonin levels.
Does Eating Turkey Make You Sleepy?
Not exactly. Like melatonin, foods high in tryptophan can make you sleepy. However, that turkey coma has less to do with the turkey, specifically, and more to do with eating a variety of other foods that also contain tryptophan. Thanksgiving is a tryptophan gold mine. There is no more tryptophan in turkey than in other commonly served meats, like chicken and beef. Plus, tryptophan can really only make you tired, immediately, if it’s eaten or taken without any other amino acids. And the protein in turkey contains plenty of other amino acids.
In all reality, other foods—like dairy (a common ingredient in Thanksgiving dishes)—contain more tryptophan. Furthermore, foods containing carbs also help produce serotonin and tryptophan. Oftentimes, carb-rich Thanksgiving side dishes are also the reason why you feel sleepy. Serotonin is responsible for drowsiness, so it’s no surprise that most of us crave a nap before pumpkin pie. The more you know.
How Does Tryptophan Work in the Body?
As mentioned, the body uses tryptophan to help make melatonin and serotonin. Melatonin helps regulate our sleep-wake cycles, and serotonin is known to help regulate appetite, sleep, mood, and more. When you eat (or supplement) L-tryptophan, your body absorbs it and converts it into serotonin. Serotonin transmits signals between your nerve cells and also narrows (constricts) blood vessels. The amount of serotonin in the brain can affect mood. Beyond the brain, the liver can also use tryptophan. This is where it produces niacin (vitamin B3). We need niacin for energy metabolism and DNA production.
Why Do We Need Tryptophan?
Generally speaking, tryptophan is required to maintain adequate protein levels in the body. This is especially important for infants. In newborns, tryptophan is essential to brain maturation. It also aids in the development of regulating hunger cues, satiation, and sleep-wake-rhythm. Tryptophan is found in breast milk, which is why it’s important for a nursing mother to eat foods high in tryptophan.
What Can Tryptophan Help You With?
There is limited research and studies to show that tryptophan is directly correlated to treating things like mood swings and irritability. However, low levels of tryptophan have been seen in people with depression. Some claim up to 60 milligrams of L-tryptophan daily may help improve mood or ward off mental health disorders such as depression. More on tryptophan supplements, below. Regardless, tryptophan is the precursor to serotonin, and serotonin affects mood and sleep quality. Tryptophan is necessary for making proteins and other important molecules in your body.
Are Tryptophan Supplements Safe?
Although there are many foods high in tryptophan, it can be taken as a supplement. It is likely safe at moderate doses. However, always consult with your doctor by changing your supplement routine. Occasional side effects may occur (heartburn, stomach pain, and more). They could become more serious if you’re also taking medication that influences your serotonin levels, such as antidepressants.
10 Foods High in Tryptophan
In addition to these tips about falling asleep faster, consuming foods high in tryptophan might be the ticket to a better night’s sleep.
Milk
Whole milk is one of the largest sources of tryptophan, including 732 milligrams per quart. However, 2% reduced fat milk is also a good source, coming in at 551 milligrams per quart.
Salmon
Wild-caught salmon is one of the healthiest foods, due to its high concentration of anti-inflammatory omega-3 fatty acids. It also contains key vitamins. As a great source of protein, salmon also contains a lot of tryptophan. A 6-ounce fillet contains a whopping 570 mg (203% of the RDI).
Turkey
About two servings of turkey contain about 410 milligrams of tryptophan — close to the daily requirement of this important nutrient.
Chicken
Although turkey is a large source of tryptophan, it isn’t the largest. Light meat contains 410 milligrams per pound (raw) and dark meat contains 303 milligrams per pound. Chicken also contains high amounts of tryptophan, with light meat containing 238 milligrams per pound, and dark meat containing 256 milligrams per pound.
Eggs
Eggs are rich in tryptophan. They also contain significant amounts of Vitamin A, B12, and selenium. One large hard-boiled egg provides 6.3 grams of protein and 27% of the RDI for tryptophan.
Greek Yogurt
Given its high protein count, Greek yogurt is rich in tryptophan. Some personal trainers swear by Greek yogurt before bed.
Pineapple
Pineapple contains plenty of tryptophan to boost serotonin in the brain. Additionally, pineapple is full of bromelain, which has anti-inflammatory properties.
Tofu
As far as plant-based proteins are concerned, tofu is a wonderful source of tryptophan. Soy products contain plenty of this essential amino acid. For example, when you cook tofu, one cup of firm tofu packs an impressive 592 mg (212% RDI), and an 8-ounce glass of soy milk has 92 mg.
Oats
Prepared oatmeal can also be a good source of tryptophan, with 147 milligrams per cup.
Cashews
The nuts with the most tryptophan are cashews, pistachios, and almonds. Cashews are rich in tryptophan and magnesium, both essential for overall health and controlling mood swings.
10 Recipes With Foods High in Tryptophan
Homemade Vanilla Pudding by My Baking Addiction
Forget boxed mixes or pre-packaged pudding cups. Making homemade vanilla pudding is as easy as can be and the results are beyond delicious.
5-Minute Salmon Salad by The Real Food Dietitians
All you need is five minutes of your time and five ingredients to make this flavorful and satisfying salmon salad. It’s the perfect recipe when you’re in need of a quick lunch and even makes for a tasty afternoon snack.
Turkey Meatballs in a Creamy Red Curry Sauce by The Modern Proper
Herby, garlicky Thai meatballs simmered in a creamy red curry sauce are the “fusion” flavor bomb you didn’t know you needed.
Greek Chicken With Tzatziki Sauce by Lively Table
Tender, Greek-seasoned chicken with cool, creamy tzatziki sauce is a delicious, easy, and healthy dinner. If you’re in need of Mediterranean inspiration, this is it.
Loaded Veggie Avocado Quinoa Frittatas by Ambitious Kitchen
Scrumptious quinoa frittatas baked in a muffin pan and loaded with veggies and creamy bites of avocado. Loaded with protein, these are naturally gluten-free and a healthy, on-the-go breakfast.
This yogurt parfait is colorful, fresh, fruity, and will remind you of something you’d order at a beachside cafe in California.
Healthy Pineapple Smoothie by Joy Food Sunshine
One sip of this pineapple banana smoothie will make you feel like you’re on a tropical island. I’s like a beach vacation in a glass. Plus, it’s dairy-free.
Tofu Banh Mi by My Darling Vegan
Bite into this meaty and perfectly flavored tofu banh mi with quick pickled carrots and cucumbers. Topped with creamy Bánh Mî sauce, it’s the perfect sandwich.
Cardamom Porridge With Caramelized Bananas by Flowers In The Salad
This cardamom porridge with caramelized bananas is pure soul food. It warms both the body and the heart. Decadent yet healthy, this will be your new favorite way to cook oats.
Sweet And Spicy Maple-Roasted Rosemary Cashews by Vanilla and Bean
Sweet and spicy maple-roasted rosemary cashews make a fabulous appetizer, snack, or gift. This recipe is vegetarian, vegan and gluten-free.
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