Diet & Nutrition

Manipulating the Human Microbiome to Protect Against Flu

The last few years have brought a flood of new knowledge about the role of gut bacteria in whole-body health. However, the gut is not the only area of our body in which a healthy balance of bacteria can make a measurable difference in wellness.

We now know that a diverse and healthy microbiome can be a benefit not just to our digestive tract, but to our immune system, mood and even neurological function. According to a new study, small changes in our natural bacteria may even protect against flu and other contagious illnesses. Have you taken your probiotics today? If not, it may be time.

The Ancient — and Modern — Threat of Influenza

Although most people have gotten the flu and recovered, it is actually one of the greatest disease threats of our time. Before knowledge about sanitation and widespread vaccination made flu less common, millions of people would die from this disease in just one flu season. Even in modern times, the flu is a very real risk to children, the elderly and people with compromised immune systems. In addition, it can cause a week or more of high fever and other serious symptoms even in the healthiest among us.

Scientists and doctors have managed to mitigate the risk of influenza in several ways. First, widespread vaccination efforts every season keep the most dangerous strains from developing into pandemics. Second, there are antiviral medications that can lessen the severity of illness and decrease the amount of time it takes to recover. Third, widespread hand-washing and other sanitation efforts have helped to reduce the incidence of flu.

These efforts have made a marked difference, but this is not enough. Influenza season every year brings reports of hundreds of deaths, some in people who were otherwise healthy. In fact, an average of 650,000 people die from influenza every year. According to new research, changing our microbiome just slightly may form another layer of protection — one that is sorely needed in an age of “super bugs” that are resistant to most medical efforts.

Could Your Respiratory Tract Bacteria Protect Against Flu?

Influenza infections begin when the virus colonizes the delicate mucus membranes of the respiratory tract. These mucus membranes are already colonized with a variety of bacteria that contribute to our health in different ways. A group of researchers wondered: Could changing this bacterial balance help to protect against influenza?

To answer this question, the researchers took a group of people who were not ill but had a member of their household recently diagnosed with influenza. Living with someone who has the flu almost guarantees exposure. Each person had a swab taken of their nose and throat to determine the makeup of their respiratory bacteria. They then watched to see which people developed influenza.

People with certain types of respiratory bacteria were far less likely to develop influenza than people with specific types of staphylococcus and streptococcus. This suggests that slightly changing our natural bacteria balance may help to protect against the flu and other serious viruses.

Your Microbiome and Your Health

The lead author of this study, Professor Betsy Foxman, stated, “I love the idea of working with our microbes as opposed to seeing them as an enemy that needs to be eradicated.” A great deal of research has focused on the importance of our gut flora in our health. However, this is not the only microbial population that is important. Our bodies are covered in bacteria, all of which has an effect in some way. Bacteria on our skin help to keep a healthy biochemical balance and prevent infections, for example. The new research on respiratory bacteria is one of several studies showing us the impact of the bacteria in our nose and respiratory tract.

We evolved to live symbiotically with many of the organisms in our environment. It should not come as a surprise that many of the bacteria in our surrounding are more friends than foes. There are more than 40 million bacteria on and in our bodies at any given time; more than the sum total of our human cells. Manipulating these bacteria may be beneficial in a variety of ways even beyond helping us to prevent common illnesses.

Feeding Your Flora

Hippocrates, father of modern medicine and writer of the famous Hippocratic oath, once noted, “Let food be thy medicine and medicine be thy food.” However, the modern Western diet does more to harm our microflora than to help it. We eat meat that has been fed antibiotics, which we then absorb. We clean our houses from top to bottom with antimicrobial cleansers. Americans also do not ingest adequate amounts of traditional fermented foods, which are teeming with healthy probiotic organisms.

Many people are making up for this deficit by taking probiotic supplements. While this is important, it may not be enough. Significant research suggests that it is also important to take prebiotic supplements, which are made up of the soluble fiber that helps healthy bacteria to thrive.

There is a huge and growing body of evidence that suggests that maintaining a healthy bacterial balance is essential to good health. Whether you feed your microbiome with fermented foods or carefully designed supplements, keeping a thriving microbial population could be essential to your well-being in a variety of ways.

New Study Discovers Simple Way to Prevent Holiday Weight Gain

Dec 20 by Ewcopywriting

The holiday season is an especially problematic time when it comes to maintaining a healthy weight, simply because many holiday traditions in themselves are unhealthy. People tend to gorge themselves on foods that are high in saturated fats and sugar, while at the same time taking a break from regular routines and becoming more sedentary. Each year, the average individual packs on 0.9 to 2.2 pounds and most of that is the result of holiday feasting. While that may not seem like much, it adds up — and people rarely lose what they gained after the holidays pass, despite making ambitious New Year’s resolutions. But there is hope! New research into how to maintain a healthy weight has revealed a simple, scientifically-backed way to combat holiday weight gain, so you can enjoy the season without feeling guilty.

Controlling Holiday Weight Gain May Help Combat Obesity

A new body of research, dubbed the Winter Weight Watch Study, was intended to identify ways people could avoid weight gain over the holidays. Researchers at the University of Birmingham and at the United Kingdom’s Loughborough University worked jointly to study test groups throughout the 2016 and 2017 Christmas seasons. Their goal was to find out how effective a simple method of intervention would be in combating weight gain through the holidays.

The study involved a total of 272 people. The researchers report that 78 percent of the participants were female. The subjects were divided up into an intervention group and a control group. At the start of the trial in November, the subjects were required to weigh in and that weight was compared to their weight in follow-up exams conducted in January of that same season. Those in the intervention group were asked to weigh themselves two or more times each week, while also spending time contemplating their weight management goals. The reasoning behind these activities was to make the subjects more mindful of energy consumption. Researchers supplied each subject with tips on keeping better control of their weight, such as providing a chart that showed how much exercise would be required to burn fat from eating specific holiday foods. Alternatively, the control group was only given a paper showcasing tips for healthy living.

By the end of the trial, researchers concluded that those in the intervention group gained 1.1 pounds less than those in the control group. This was after accounting for other variables that might have impacted the study’s findings. Those in the intervention group exhibited better portion control and lower calorie intake than those in the other group. While the research team expected more significant findings, they’re still encouraged by these results.

When You Eat Your Holiday Dinner May Affect Weight Gain

You may know that the body has its own internal clock that keeps it on a 24-hour day-night cycle, known as the circadian rhythm. This internal clock regulates body functions in relation to properly timed patterns. Now, new research suggests this clock also controls how mitochondria burn sugar for energy. In a recent study, teams at Israel’s Weizmann Institute of Science and Germany’s Max Planck Institute of Biochemistry determined that this system identifies peak times for our bodies to burn sugar and other energy-producing compounds. People who develop irregular sleep and eating patterns disrupt the circadian rhythm, which can increase the risks of obesity and illness. When someone alters their normal routine, these processes are thrown off and weight gain becomes more likely.

The study looked at how the mitochondrial proteins in mice changed based on the time of day. It was revealed that the proteins peaked only once per day, but, for each mouse, the time of day or night that the mitochondrial proteins peaked was different. Even though mice are nocturnal, the proteins peaked four hours into their daylight cycle. It was discovered that this was the period during which the mice’s bodies experienced heightened respiration and glucose usage. Genetically engineered mice did not show this same distinctive pattern, indicating that their circadian rhythms were abnormal. These mice processed fat and sugar steadily throughout the 24-hour period.

In a previous study, one group of mice was fed at night, when they’re more active, while a control group was fed during the day. Those findings showed that mice eating during their active times exhibited lipid levels that were half those of the daytime-fed mice. This indicates that eating at a specific time may help to prevent weight gain. Dr. Asher, who led the more recent study, says more research is needed to evaluate how timing affects cellular activity. He feels hopeful that further research findings will help people use the circadian rhythm to prevent weight gain.

What Can You Do to Prevent Weight Gain During the Holidays?

While controlling obesity based on the body’s circadian rhythm may still be a few years off, you can still take action to limit or prevent gaining weight throughout this time of year. If you have your heart set on indulging in your favorite holiday foods, you might want to try intermittent fasting. You can do this by fasting every other day, fasting two days out of the week or fasting for 16 hours a day. This doesn’t mean going without food entirely during your fasting periods. Instead, intake just 30 percent of your body’s energy needs, or up to 600 calories.

Another effective way to limit holiday weight gain is to track your calorie intake and your daily exercise workouts. Many smartphone apps are available to help you track all of this data in one place, helping you analyze your efforts. This can help you combat weight gain more proactively during the holidays and throughout the year.

Another possibility is to consume natural foods and drinks that boost the body’s metabolism. Green tea is often suggested to help fight off disease, because of the antioxidants it carries, but it also serves to stimulate the body’s metabolism. Drinking more green tea throughout the holidays can help you counteract the effects of those unhealthy foods you’ll probably be eating. Other natural ingredients that have been found to promote a healthy weight and combat fat storage are bitter orange and African Mango. Adding these to your diet may also help you maintain a healthy weight.

As you engage in your holiday traditions, it’s important to remember that the foods you eat will have a lasting effect. By being more mindful of your portions and the types of foods you eat, you’ll be better prepared to manage your weight. Maintaining a healthy diet and a good level of physical activity can help you get through the holidays without adding unwanted weight.

Fructose and Diabetes: Drinking Sweetened Beverages Increases Risk

Dec 18 by Ewcopywriting

Glucose, or sugar, is the body’s primary source of fuel. Insulin is responsible for moving this sugar into your cells so it can be used as energy. Not only do people with type 2 diabetes have a limited ability to process glucose, they also often exhibit a resistance to insulin, exacerbating the problem and contributing to uncontrolled higher-than-normal blood sugar levels. Alternatively, their bodies may not produce enough insulin to properly maintain the necessary glucose levels in the cells.

Type 2 diabetes can affect anyone, though it most often manifests in adults and children suffering from obesity. While there’s no cure for the disease, it can be managed with diet and exercise. In more extreme cases, insulin therapy or medication may be needed to help maintain a healthy blood sugar balance. Keeping your body at a healthy weight can also help you control how your body processes glucose. New research has discovered that drinking beverages sweetened with fructose can increase your risk of type 2 diabetes.

Common Symptoms of Type 2 Diabetes

Type 2 diabetes can take a long time to manifest, so it is important to know the symptoms. Even when these symptoms do begin to appear, they can be so minimal that they may not be noticed. If you experience any of these symptoms regularly, you should consult your doctor:

Excessive thirst and urination: The buildup of unused sugar in your blood supply will force your system to pull fluids from the body’s tissues. As a result, you’ll feel thirsty and will drink more frequently. The extra intake of fluids will also create an increase in the need to urinate.
Excessive hunger: If you are suffering from type 2 diabetes, you will feel hungrier, because the cells in your organs and muscles aren’t getting the energy they need. As a result, you’ll need more nourishment.
Weight loss: With type 2 diabetes, since your cells can’t metabolize the glucose in your body, it will have to look for alternative sources of energy. This means burning the fat that has already been stored in your body, which often leads to unexplained weight loss.
Fatigue: Type 2 diabetes robs your cells of the glucose they need to function properly. Deprived of sugar, your body will have to work overtime to function. This can leave you feeling tired and irritable.
Vision problems: When a high blood sugar content forces fluid to be pulled from tissue in the body, this includes the tissue of the eye lenses. As a result, you may experience blurred vision.
Lower resistance to injuries and illness: Type 2 diabetes affects your immune system’s ability to function. This causes you to heal more slowly from injuries and you may contract illnesses more easily.
Darkened skin: A telltale sign of type 2 diabetes is a darkening of the skin around the neck and armpits.

What is Fructose?

It may be assumed that a high sugar intake is the cause of diabetes, simply because a high blood sugar level is present in people with type 2 diabetes. The truth is that type 2 diabetes is caused by a number of factors — not solely taking in too much sugar. Until recently, there hasn’t been any particular link suggesting that simply ingesting too much sugar might be a causal factor in the development of the illness.

With this in mind, a recent scientific review looked at a collection of studies to determine what role sugar actually plays in causing type 2 diabetes to manifest. Many of the studies examined the effects of the added sugar (fructose) found in soft drinks, and it was concluded that even two servings of a soft drink per week could considerably raise the risks of diabetes. In fact, the research established that soft drinks containing fructose were more dangerous in this regard than any other type of food containing fructose.

Why do soft drinks and other beverages contain fructose in the first place? It was once thought that fructose could be a healthier alternative to sugar because it’s found naturally in other foods; fruits, honey, and a selection of vegetables all carry the compound naturally. For this reason, manufacturers of soft drinks, baked desserts, and cereals started adding the compound to their products.

Is There a Link Between Fructose and Diabetes?

Fructose and Diabetes: Drinking Sweetened Beverages Increases Risk 2 — Horizontal In Text Image

This recent research found that the relationship between fructose and diabetes was further influenced by the calorie count of the food. When a food contained fructose and didn’t add calories, blood sugar levels were not negatively impacted. Furthermore, the researchers, who were led by Dr. John Sievenpiper, found that fructose might actually benefit blood sugar levels in certain conditions. One example outlined in the study is the consumption of fruits and fruit juices that contain fructose, but which have a low calorie count.

These findings may have something to do with the fact that fruits also deliver a high concentration of fiber to the body. Increased fiber helps the body regulate the release of glucose, so it’s delivered more slowly into the bloodstream. This suggests that fructose may be permissible for type 2 diabetics when derived from a nutritional source.

Dr. Sievenpiper said the findings provide hope that dietary recommendations may change for diabetics in the near future. Although more studies are needed, the researcher suggested that people with type 2 diabetes may be able to eat foods that fall within a specific fructose-versus-calorie ratio.

As of this time, people with type 2 diabetes are forced to follow a much more restrictive diet. They’re advised to avoid all sugars as much as possible. Men are advised to limit sugar intake to nine teaspoons per day, while women are limited to six teaspoons daily. These recommendations may be adjusted, once additional research takes a closer look at how fructose from different sources affects blood sugars levels. Supplements containing certain natural ingredients may also help the body to maintain healthy blood sugar levels already within normal ranges.

New Research Into Omega-3 and Colon Cancer Shows Possible Benefits

Dec 10 by Ewcopywriting

Colorectal cancer amounts for about 700,000 deaths worldwide. Could taking a daily dose of a certain supplements offer protection while also promoting stronger brain and heart health? A new study from the UK called the 2018 seAFOod Trial that discovered a link between aspirin, omega-3 and colon cancer supports this theory.

Colon Cancer, Polyps, and Pre-cancerous Conditions

The National Cancer Institute anticipates over 140,000 new cases of colon-related cancer in the U.S. by the end of 2018. Colon cancer affects men and women equally, with the average age of diagnosis being 67. The current mortality rate is 14 percent. Colon cancer typically begins with adenomatous polyps (adenomas), but their presence alone isn’t enough for a cancer diagnosis. People can have these pre-cancerous polyps and never have cancer. However, their presence in the colon does greatly increase a person’s risk for developing colorectal-types of cancer. Other risk factors include polyp size, the number of polyps and dysplasia after a biopsy. Age and lifestyle are the two largest risk factors for colon cancer. Family history of colorectal cancer is the third leading factor, followed by other bowel related diseases.

Prevention and Early Detection

The prevention and early detection of cancer have become growing areas of study. These various preventive measures are popular among high-risk populations, but colon cancer doesn’t appear to disparage by race or sex, though some studies suggest a higher prevalence in men and African Americans.

Doctors recommend lifestyle changes at the earliest signs of pre-cancerous conditions, patient-revealed family history or diagnosis. The recommendations made wholly depend on the patient’s current lifestyle, but some suggestions could be to increase physical activity, overhauling the diet, quitting smoking and taking certain supplements.

Understanding the Role of Omega-3 Fatty Acid in Colon Cancer Prevention and Treatments

Taking omega-3 fatty acids might not be enough to prevent cancer alone, according to this review of available research at the time (which doesn’t take the new 2018 UK study into account). However, their overall health benefits to the heart, brain and digestive system when utilized along with healthy lifestyle changes and diet can provide essential building blocks for disease prevention.

Most omega-3 studies revolve around fish oil supplements or marine sources. One problem here is dissecting the omega-3 fatty acid chains and studying individual ones. Regardless, the eicosapentaenoic acid (EPA) in omega-3 has shown promising results in studies for treating early colorectal cancer stages. It may also provide benefits for later stages as well as prevention. A treatment plan that includes EPA can also work alongside chemotherapy without adverse side effects.

What science and medicine know about omega-3 chains as a whole is that they help modulate inflammation in the body — and inflammation and colon cancer do seem to share a link. Some research has suggested that omega-3 fatty acids may have the ability to affect cancer cells and tumor size, but more studies are needed.

Omega-3 and Colon Cancer Prevention and Disease Mortality Decline

In the recent pre-cancerous polyp study that used aspirin and omega-3 supplements, four groups of participants were studied. Among the four groups, one group took aspirin and omega-3 supplements. Another took only aspirin while a third used only omega-3 supplements. The fourth group was a control. This particular study found that the combination of omega-3 and aspirin appeared to reduce the size of pre-cancerous polyps.

Two U.S.-based studies also analyzed data from high-risk men and women taking preventative treatments with or without a colon cancer diagnosis. During the extensive studies, over 1,600 people developed cancer, and over 500 of those passed away due to their disease. The participants who obtained a diagnosis and consumed omega-3 from fish sources saw a decrease in mortality rate. Scientists noted that among those who changed their dietary habits to include more omega-3 fatty acids after their diagnosis also had a reduction in death rate.

Concerns Over Aspirin and Omega-3 EPA Use

Doctors do raise concerns over taking a high dose of aspirin (300 mg) on an ongoing basis, which can cause internal bleeding. The study doesn’t include data for those with increased bleeding disorders, allergies to aspirin or stomach ulcers.

Aside from a temporary upset stomach and a fishy aftertaste, no known side effects or concerns arise with using dietary or therapeutic doses of omega-3 supplements. Some non-symptom concerns are the quality and increased caloric intake from supplements. High intakes beyond the scope of colon cancer studies do carry an increased risk of bleeding and possibly stroke. The new research shows promise when it comes to both treatment options and mortality rates in those with colon cancer. More studies could help further define the benefits when it comes to prevention and reoccurence rates as well.

Current guidelines suggest daily intake of omega-3 rich foods and taking supplements under a doctor’s guidance. For people who are at high risk of colon cancer, they should speak with their doctor about using the aspirin and/or aspirin and omega-3 therapy as a preventative measure. They should also be sure to continue with normal checkups and screening to catch any changes early.

Black Pepper Extract Benefits: Boost Nutrient Absorption and More

Nov 28 by Ewcopywriting

The black pepper plant produces a unique fruit that is harvested and used to create black pepper, a substance used all over the world daily. In fact, many people add black pepper to their foods so frequently that they don’t even think about it. This has made it one of the most valued spices in the world for generations. After harvesting, the fruit of the plant is dried, resulting in what we know as the peppercorn — a tiny seed-like ball with potent anti-inflammatory and anti-bacterial properties. The fruit of the black pepper plant is of such interest to scientists because its primary element is piperine. The piperine in black pepper is what gives it its powerful scent and flavor, but it does much more than simply improve the taste of food. The piperine in black pepper can help the body in a number of ways, from helping to better absorb nutrients to alleviating dental discomfort.

Science Takes a Deeper Look at Black Pepper

One of the newest discoveries is that black pepper extract benefits include helping the body process nutrients more efficiently. It does this by slowing down processes in the liver and intestines, allowing certain compounds to be held in the intestines longer. This gives the body more time to absorb nutrients, which allows the digestive system an opportunity to make better use of the foods we eat. Specifically, a process called “glucuronidation” is inhibited when piperine is added to the system. Under normal circumstances, glucuronidation helps the liver process medications and dietary supplements more rapidly. This process causes the beneficial properties of these substances to be flushed out with our urine prematurely. By arresting this process, the black pepper extract gives the body a longer period during which it can absorb these helpful properties of nutrients, vitamins and minerals that are ingested.

Black pepper extract benefits are particularly beneficial where curcumin is concerned. Curcumin is another natural substance, found in spices like turmeric, that provides a wealth of health benefits. However, our bodies can’t absorb curcumin quickly enough and many of the beneficial properties are flushed out of the system as waste. When black pepper extract is added to the mix, it slows down the digestive system long enough to allow the body to absorb more of the healthy properties found in curcumin. Taking black pepper extract with curcumin can improve the bioavailability of curcumin by 2000 percent or more.

More Black Pepper Extract Benefits

Supports Healthy Cells

One way that black pepper can benefit us is by helping to support healthy cell growth. It does this by releasing antioxidants into our bloodstream, which can help protect against free radicals. Free radicals are highly reactive particles that can cause cell damage when left to roam within our bodies. This may be why people who consume more black pepper may experience fewer skin anomalies, such as wrinkles and liver spots.

Improves Digestion

Consuming black pepper also increases the amount of hydrochloric acid released into the stomach. A higher acid content helps the stomach digest foods more efficiently, which may be adding black pepper to food regularly can help reduce instances of colic, diarrhea and constipation. The spicy nature of black pepper also promotes sweating and more frequent urination, which helps flush toxins and excess fluids from the body. The flushing of toxins helps reduce the risks of developing more severe gastrointestinal problems.

Helps Maintain a Healthy Weight

In addition to helping the body flush excess water and toxins from the body, black pepper plants assist in maintaining a healthy weight in another way. Black pepper possesses an outer layer that works to help support the breakdown of fat cells in the body when it’s ingested. Fat cells that are broken down are more easily digested, making it more efficient for the body to process those cells. This means they will be used for energy and the waste will be flushed rather than having the whole cells stored to cause weight gain.

May Aid in Cases of Vitiligo

Vitiligo is a type of skin condition that inhibits pigmentation and gives some people a paler or whiter skin tone. A study conducted at Oregon Health & Science University found that pepperine helps the body produce melanocytes, which help to produce melanin. In turn, melanin makes it easier for the skin to darken and tan. In fact, a topical solution derived from piperine and used in combination with UV light therapy can help reduce the risk of developing skin cancer.

Improves Respiration

If you’re a fan of spicy foods, you already know that strong dishes help clear the sinuses and improve breathing. this is because the pepper acts as an expectorant, which breaks up mucus and phlegm in the sinus cavities. As you’re prompted to sneeze or cough, you expel those contaminants, which helps clear out the respiratory tract. Additionally, by removing these substances from the body, you may also be reducing the risk of illness or infection. If you’re easily congested or experience breathing difficulties, ingesting more black pepper may help.

While there are many more benefits of ingesting black pepper extract, the benefits listed here may be the most advantageous. By slowing down the digestive process, black pepper helps us gain the benefits of other foods we eat and the natural supplements we rely upon to stay healthy. By adding black pepper to more foods, we’re likely making those foods even more useful to our bodies.

Tryptophan and Sleep: Does Eating Thanksgiving Turkey Really Make You Sleepy?

Nov 22 by Ewcopywriting

Thanksgiving is a time of giving thanks, of family and, most of all, of tradition. Although every American family has a unique way of celebrating this fall festival, most traditions have two things in common: turkey and rest. This has led to a widespread belief that turkey, or more precisely, tryptophan, an amino acid that turkey contains in large proportions, makes you sleepy. Is turkey really what makes you feel so tired on Thanksgiving afternoon? The research on tryptophan and sleep has borne mixed results.

Tryptophan and Turkey: Fact or Myth?

Much of the belief that turkey causes sleep is based on the purported effects of the amino acid tryptophan. Like many essential amino acids, tryptophan is converted to different molecules that are crucial to human health. It is an important building block in several proteins, but it also is important because it is converted to a molecule called 5-HTP. 5-HTP is a precursor to serotonin and melatonin, both of which play an essential role in sleep and mood.

Serotonin is best known as the happiness hormone. It is the molecule that is the target of many popular antidepressants. In addition, it plays an important role in digestion. One of the “side effects” of increased serotonin is more energy. Melatonin, on the other hand, is a hormone associated with sleep. Its effects on the human body are many, as it acts as a potent antioxidant and also triggers DNA repair. However, most people who take melatonin will simply notice that it makes them sleepy.

Tryptophan’s role as a precursor to melatonin is the reason that it is so often associated with sleep. For many people, the tryptophan that they eat is converted to both serotonin and melatonin, giving them that happy and sleepy feeling that so many associate with their post-turkey nap. However, the relationship between turkey and sleep may not be so simple.

Links Between Tryptophan and Sleep

Tryptophan has been linked to sleep in several studies. People who take a tryptophan supplement before bed generally wake up better-rested and more alert. They perform better on tests that require concentration and also display less aggression. This change in behavior can even be seen in lab animals. Because tryptophan has to be converted to melatonin in order to induce sleepiness, this effect tends to be more gentle than that seen by taking a sleeping pill or even from taking melatonin.

The problem with linking turkey and sleep is that turkey is not actually the best place to get tryptophan. In fact, chicken has more of this amino acid. Many foods have ample amounts of tryptophan yet are not associated with sleep. This is due to the fact that tryptophan takes a significant amount of time to be converted to melatonin.

First, tryptophan must be transported across the blood-brain barrier, which can take significant time because it basically has to wait in line with other amino acids. Once there, it is converted to serotonin in several different areas of the brain, and then to melatonin in the pineal gland. Eating turkey is not a fast way to fall asleep. On the contrary, your post-turkey dip in energy is likely due to eating a large amount of carbohydrates.

Could a Tryptophan Supplement Help You Sleep?

To keep it simple, tryptophan may not provide a quick way to fall asleep, but it indeed can contribute to your sleeping well. Tryptophan supplements have been shown to encourage higher-quality sleep. However, they may not be the answer to insomnia for some people. In elderly people, for example, this amino acid may have the opposite effect. Older people have a less-functional pineal gland due to age-related changes in blood flow to this gland. As a result, excess tryptophan is converted to serotonin rather than to melatonin, leaving elderly people even more energetic.

People who suffer from insomnia similarly tend to have problems with producing melatonin. As a result, many insomniacs may get the opposite effect as well, getting a boost of energy from the serotonin that is made in lieu of the melatonin they seek.

Getting to Sleep the Natural Way

If you are hoping to sleep better, it may be best to “skip the middle man” and simply take a high-quality melatonin supplement rather than a tryptophan supplement. The effects of melatonin, after all, are what most people seek when they take tryptophan. In addition, behavioral changes such as better sleep hygiene have been found in multiple studies to have the most dramatic effects. Ultimately, there is no guaranteed way to get the sleep you need without the hard work of keeping your circadian rhythm on track. Melatonin can help, but a heaping helping of turkey likely will not.