Turkey
Overview
Turkey provides high-quality protein rich in tryptophan (serotonin precursor) and niacin (B3), supporting mood regulation and mitochondrial energy production. Turkey is listed as a source for tryptophan, which is converted to NAD+ via kynurenine pathway and serves as a serotonin precursor. Turkey is also listed as a niacin-rich food, supporting NAD+ synthesis for mitochondrial function. High-tyrosine protein from turkey supports dopamine synthesis for morning meals.
Recipes
1 recipe containing this food
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Substances
7 substances in this food
Glycine
Nonessential amino acid; inhibitory neurotransmitter; supports sleep, gut barrier repair, and glutathione production
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Preparation Notes
- Pair with complex carbohydrates to enhance tryptophan-to-serotonin conversion; pair tryptophan-rich proteins with moderate carbs to increase Trp:LNAA ratio
- Best consumed midday or evening for calming effect; timing midday or evening for calming effect
- Gentle cooking preserves tryptophan and prevents formation of advanced glycation end products (AGEs)
- High-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Gut Microbiome | Glycine | Supports gut barrier integrity through collagen and gelatin synthesis; helps seal gut lining and reduce permeability; affects inflammation and gut-brain communication | |
| Methylation | Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Mitochondrial Support | Selenium | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Mitochondrial Support | Vitamin B3 (Niacin; Niacinamide) | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Neurochemical Balance | Glycine | Acts as an inhibitory neurotransmitter; improves sleep latency and quality; supports GABA pathways and neurotransmitter balance | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Oxidative Stress | Selenium | Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage | |
| Stress Response | Glycine | Improves sleep latency and quality; supports stress resilience through improved sleep regulation |
References
- Tryptophan: Converted to NAD+ via kynurenine pathway; food sources include turkey, chicken, eggs, pumpkin seeds, oats, soybeans
- Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas; cofactors include tryptophan, B6, magnesium
- Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains Pirinen et al. 2020
- Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health
- High-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis