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Warm Milk and Cold-Water Fish – Yum!

© Stephen Weistling

During this time of Thanksgiving, my thoughts naturally turn to visions of turkey, turkey pie, turkey casserole, and of course, the ubiquitous turkey sandwich. Yes, it is a wonderful holiday, especially if you like turkey. However, as I was dozing off after dinner, my thoughts also turned to matters of tryptophan, the amino acid that is found in turkey that makes us want to go to sleep even before the dishes are cleared from the table.

That is one reason why we caution night workers away from foods containing tryptophan while on shift. But a light turkey sandwich after they get home might be a well-earned and smart choice for more reasons than you think.

First of all, Mom's advice about a warm glass of milk before bedtime isn't just an old leftover tale from bygone days. Milk contains levels of tryptophan that could product sedative effects. Now this notion is disputed by some who say there are many competing amino acids and hormones during digestion that negate the link between tryptophan and sleepiness. But that link is quite evident on Thanksgiving evening, so I'll stand aside on that one. (By the way, it doesn't make any difference whether the milk is warm or just out of the fridge.)

But another link between tryptophan and a desired outcome is that of its psychological effects. Psychologists are just now beginning to understand the role that diet plays in treating mood disorders, particularly depression. In a study among patients who were deprived of tryptophan, there was a marked decline of brain serotonin with a temporary lowering of mood. Another study showed that non-depressed people who took 3 grams of tryptophan for 12 days seemed more goal-oriented and assertive. Does this mean that eating foods high in tryptophan will improve your mood and outlook? Well, maybe it's not that simple.

Enter docosahexanoic acid (DHA). It seems that DHA, a long chain omega-3 fatty acid found in the retina, brain and breast milk, is also responsible for lowering depression. Omega-e fatty acids found in cold-water fish, such as cod, are known to have the same type of effect. And they can also be taken as commercial supplements.

These supplements "seem to be safe" but their exact dosages in B-complex forms seem to be unclear. And as for tryptophan, the commercial doses maybe even more frightening. In 1989, several fatalities occurred from impurities in the supplements. So maybe it's better to stick with the fish and turkey.

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