What is L-tyrosine? What are dietary sources of L-tyrosine?

Tyrosine, an amino acid that is naturally produced in the body from phenylalanine, is known to play a significant role in producing essential brain chemicals that regulate mood, improve nerve cell communication, and enhance physical and mental performance. It is found in many protein-rich foods, including cheese, chicken, turkey, fish, and dairy products.

What are the potential benefits of L-tyrosine?

Tyrosine is known to produce important brain chemicals that help nerve cells communicate and regulate mood. Recent studies suggest that supplementing with tyrosine can help improve alertness, attention. In this article, we will explore the benefits of tyrosine supplementation, including its potential to enhance memory and performance in stressful situations, as well as its possible side effects and recommended dosages.

Tyrosine is also available in supplement form, which is believed to increase the levels of neurotransmitters like dopamine, adrenaline, and noradrenaline, thus improving memory and performance in stressful situations.

Tyrosine is an amino acid that is used by the body to produce important neurotransmitters such as dopamine, adrenaline, and noradrenaline.

As a result, tyrosine supplementation has been suggested to have a number of potential benefits. Here are some of them:

Improved cognitive function

Tyrosine supplementation has been suggested to improve cognitive function, especially in situations of stress or sleep deprivation. This is because tyrosine helps to increase the production of neurotransmitters that are involved in attention, focus, and memory[i].

Increased energy

Tyrosine is involved in the production of adrenaline and noradrenaline, which are important for energy production. Supplementation with tyrosine may therefore lead to increased energy levels and improved exercise performance[ii].

Reduced stress

Tyrosine has been suggested to have a stress-reducing effect. This is because it helps to increase the production of neurotransmitters that are involved in regulating the body's stress response[iii].

Improved mood

Tyrosine is involved in the production of dopamine, which is a neurotransmitter that is associated with feelings of pleasure and well-being. Supplementation with tyrosine may therefore lead to improved mood and reduced symptoms of depression[iv].

Hormonal health

Tyrosine has been suggested to have a potential role in weight loss. This is because it helps to increase the production of thyroid hormones, which are involved in the regulation of metabolism[v]. However, please take caution - tyrosine is a building block for the thyroid hormones, so supplementing with it might raise their levels too high.

Phenylketonuria

Phenylketonuria is a rare genetic disorder that arises due to a flaw in the gene responsible for producing the enzyme phenylalanine hydroxylase. This enzyme aids in the conversion of phenylalanine into tyrosine, a crucial component in the synthesis of neurotransmitters. When the enzyme is absent, the body cannot break down phenylalanine, causing its accumulation in the body. The primary method of treating it is adhering to a special diet that restricts phenylalanine-containing foods. However, since tyrosine is derived from phenylalanine, people with this condition may experience a deficiency in tyrosine, leading to behavioural issues[vi]. Therefore, supplementing with tyrosine may help relieve these symptoms. However, at present, there is limited evidence from studies to this effect[vii].

Improved sleep

Tyrosine has been suggested to have a potential role in improving sleep quality. This is because it helps to increase the production of neurotransmitters that are involved in regulating the sleep-wake cycle.

What’s more, research has demonstrated that taking tyrosine supplements can be advantageous for individuals who have not had enough sleep. In fact, a solitary administration of tyrosine has been found to extend the duration of alertness for individuals who have missed a night's sleep by three hours beyond their typical limit.[viii].

Precautions

Despite its potential benefits, supplementing with tyrosine can have side effects and interact with medications, making it important to understand recommended dosages and potential risks. Please take caution - tyrosine is a building block for the thyroid hormones, so supplementing with it might raise their levels too high, especially if you are on thyroid medication to begin with.

Interactions

May interact with Phenelzine, a subclass of antidepressants known as monoamine oxidase inhibitors. This medication may come under the brand name Nardil. Also note that Combining MAOIs with high-tyramine foods can increase blood pressure to a dangerous level.