{"id":5788,"date":"2022-09-08T03:40:00","date_gmt":"2022-09-08T07:40:00","guid":{"rendered":"http:\/\/efit.com\/?p=5788"},"modified":"2022-09-08T10:22:42","modified_gmt":"2022-09-08T14:22:42","slug":"sleep-tryptophan","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_mx\/sleep-tryptophan\/","title":{"rendered":"Sleep & Tryptophan"},"content":{"rendered":"\t\t
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#Sleep<\/a> Series – Foods, Herbs and Supplements<\/p>\n

Here are the answers to several questions about #tryptophan<\/a> and  sleep.<\/p>\n

What is tryptophan?
\n<\/b>Tryptophan is one of 20 essential, naturally occurring amino acids, which are the building blocks of proteins. Your body is not able to manufacture its own tryptophan; therefore, it must get it from food sources.<\/p>\n

Does tryptophan help you sleep? And should you be eating it alone, or do other foods help it work better?
\n<\/b>What happens is that, when tryptophan reaches the brain, it is converted into serotonin (a neurotransmitter that helps to stabilize mood) and melatonin (a hormone naturally produced in the body\u2019s pineal gland \u2013 as it increases in your blood levels you become less alert), both of which are sleep-inducing substances. However, making sure you eat high quality carbohydrates such as whole grains, fruit and vegetables are also important.<\/p>\n

According to Kantha Shelke, Ph.D., CFS, a spokesperson for the Institute of Food Technologists and a principal at Corvus Blue LLC, \u201cWhen consuming tryptophan-rich foods the uptake of tryptophan may be enhanced by the consumption of carbohydrate-rich foods which trigger the release of insulin which helps clear the blood of other amino acids and enhances the uptake of tryptophan \u2026and the associated sleepiness.\u201d<\/p>\n

And the National Sleep Foundation agrees that, \u201cCarbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as cereal with milk, peanut butter on toast, or cheese and crackers.\u201d<\/p>\n

In addition, a study appearing in Nutritional Neuroscience <\/i>found that,<\/i> \u201cProtein source tryptophan with carbohydrate and pharmaceutical grade tryptophan, but not carbohydrate alone, resulted in significant improvement on subjective and objective measures of insomnia. Protein source tryptophan with carbohydrate alone proved effective in significantly reducing time awake during the night.\u201d<\/p>\n

Is it true that some scientists say eating foods with tryptophan doesn\u2019t actually help you sleep?
\n<\/b>
\nSome scientists believe that tryptophan from food sources (no matter what other foods you eat with it) doesn\u2019t cross the blood-brain barrier. The following is from an article appearing in the Journal of Psychiatry Neuroscience <\/i>that was written by Simon Young, Ph.D., a research psychologist at McGill University:<\/p>\n

\u201cAlthough purified tryptophan increases brain serotonin, foods containing tryptophan do not. This is because tryptophan is transported into the brain by a transport system that is active toward all the large neutral amino acids and tryptophan is the least abundant amino acid in protein.<\/p>\n

\u201cThere is competition between the various amino acids for the transport system, so after the ingestion of a meal containing protein, the rise in the plasma level of the other large neutral amino acids will prevent the rise in plasma tryptophan from increasing brain tryptophan. The idea, common in popular culture, that a high-protein food such as turkey will raise brain tryptophan and serotonin is, unfortunately, false.\u201d<\/p>\n

Is 5-hydroxytryptophan (5-HTP) the same as the tryptophan in the food we eat?
\n<\/b>Tryptophan occurs naturally in foods and is converted into 5-HTP, which is then converted into serotonin and melatonin.
\n
\nWhat about taking a tryptophan supplement? Would that be better than getting it from food?
\n<\/b>When 5-HTP is consumed as a supplement its efficacy differs from one person to another, depending on the individual\u2019s metabolic condition. People take 5-HTP supplements to help produce more serotonin (and thereby reduce depression), but they are not generally recommended for sleep.<\/p>\n

According to the National Center for Complementary and Integrative #Health<\/a> (NCCIH):
\n\u201cDietary supplements containing chemical precursors of melatonin\u00adL-tryptophan and 5-hydroxytryptophan (5-HTP)\u00adhave also been researched as sleep aids, but they have not been shown to be effective for insomnia. The evidence base for L-tryptophan and 5-HTP consists of only a few small clinical trials, all with limitations in design or quality. Studies of L-tryptophan supplements as an insomnia treatment have had inconsistent results, and the effects of 5-HTP supplements on insomnia have not been established.<\/p>\n

\u201cThe use of L-tryptophan supplements may also be linked to eosinophilia-myalgia syndrome (EMS), a complex, potentially fatal disorder with multiple symptoms including severe muscle pain. It is uncertain whether the risk of EMS associated with L-tryptophan supplements is due to impurities in L-tryptophan preparations or to L-tryptophan itself.\u201d<\/p>\n

Why am I so tired on Thanksgiving \u2013 is it really from the turkey<\/b>?
\nTryptophan or no tryptophan, nutrition experts believe that the feeling of lethargy and near coma you feel after your Thanksgiving meal is mostly a result of overeating.<\/p>\n

\u201cIt is the dessert and alcohol — as well as the sweet cranberry relish, cornbread stuffing with chestnuts, and pecan pie that put you to sleep — not to mention the boring relations. Often the only vegetables are also starchy — e.g., sweet potatoes with marshmallows and brown sugar, and overcooked green bean casserole. Actually, there is a lot of turkey left over from the Thanksgiving feast — even with lots of people present. Thus, it is likely that the meal is very high in carbohydrates and low in protein,\u201d says Susan Ettinger, Ph.D, RD, an adjunct professor at Hunter College in New York City.<\/p>\n

Additionally, according to Shelke, \u201cfat requires assistance with digestion and a fat-laden meal [think turkey skin and gravy, ice cream and other rich desserts] usually redirects the blood to the digestive system. This deprives the brain of the usual flow of blood (and oxygen) and a brain with less blood and oxygen is also a sleep brain.\u201d<\/p>\n

What foods are high in tryptophan? <\/b>
\nTryptophan is found in poultry, meat, cheese, fish, eggs and seeds, and, in fact, turkey is not one of the foods with the highest amounts of tryptophan. There are many foods, such as pumpkin seeds, ground pork, Cheddar, Swiss, provolone and mozzarella cheese, and yellowfin tuna that have more tryptophan per 100 grams than turkey.<\/p>\n

–      Cheese, mozzarella, low moisture, part-skim (132g, 1.0 cup, diced) 0.727g tryptophan
\n–      Cheese, cheddar (132g, 1.0 cup diced) 0.722g tryptophan
\n–      Seeds, pumpkin and squash seed kernels, roasted, with salt added (118g, 1.0 cup) 0.671g tryptophan
\n–      Cheese, mozzarella, whole milk (112g, 1.0 cup, shredded) 0.577g tryptophan
\n–      Cheese, Swiss, (132g, 1.0 cup, diced) 0.529g tryptophan
\n–      Fish, yellowtail, mixed species, cooked, dry heat (146g, 0.5 fillet) 0.485g tryptophan
\n–      Cheese, provolone (132g, 1.0 cup, diced) 0.455g tryptophan
\n–      Cheese, muenster (132g, 1.0 cup, diced) 0.432g tryptophan
\n–      Seeds, sunflower seed kernels, oil roasted, without salt (135g, 1.0 cup) 0.413g tryptophan
\n–      Turkey, all classes, back, meat and skin, cooked, roasted (140g, 1.0 cup, chopped or diced) 0.403g tryptophan
\n–      Soybeans, green, raw (256g, 1.0 cup) 0.402g tryptophan
\n–      Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed (140g, 1.0 cup, chopped or diced) 0.4g tryptophan
\n–      Cheese, parmesan, grated (100g, 1.0 cup) 0.383g tryptophan
\n–      Peanuts, Valencia, oil-roasted, without salt (144g,1.0 cup) 0.379g tryptophan
\n–      Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted (135g, 1.0 cup, diced) 0.375g tryptophan
\n–      Seeds, sunflower seed kernels, toasted, without salt (134g, 1.0 cup) 0.352g tryptophan
\n–      Fish, bluefish, cooked, dry heat (117g, 1.0 fillet) 0.337g tryptophan
\n–      Fish, bluefish, raw (150g, 1.0 fillet) 0.336g tryptophan
\n–      Peanuts, all types, dry-roasted, without salt (146g, 1.0 cup) 0.336g tryptophan
\n–      Pork, ground, 96% lean \/ 4% fat, raw (113g, 4.0 oz) 0.307g tryptophan
\n–      Cheese, feta (150g, 1.0 cup, crumbled) 0.3g tryptophan
\n–      Beef, round, top round, steak, separable lean and fat, trimmed to 1\/8″ fat, prime, cooked, broiled (85g, 3.0 oz) 0.298g tryptophan
\n–      Nuts, almonds, dry roasted, without salt added (138g, 1.0 cup whole kernels) 0.288g tryptophan<\/p>\n

Source: USDA<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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