Tyrosine helps the body manufacture chemicals that support your thyroid, energy, and mood. This support is why some individuals claim that taking this amino acid can accelerate your metabolism.
You may get it from consuming foods high in protein, such as meat, eggs, or fish, but it's also available in supplement form, which some people use for weight loss.
Tryptophan and tyrosine levels vary depending on whether someone consumes carbohydrate- or protein-rich meals. Therefore, it implies that people should consume both types of these macronutrients in their diets.
On one hand, protein-rich foods tend to boost alertness and concentration due to increased Tyrosine. On the other hand, Complex carbs can make you feel more calm and sleepy. Feeling calm is because tryptophan raises serotonin levels, so eating complex carbohydrates can make you feel more relaxed and drowsy.
What is L-Tyrosine, and What Function Does it Serve?
Tyrosine, or L-tyrosine, is a non-essential amino acid that helps to form proteins. Because the body can generate it from another amino acid called phenylalanine, it is classified as a "non-essential amino acid." This non-essential amino acid implies you do not need to get Tyrosine from food, but increasing your intake through your diet may be beneficial.
According to the National Institutes of Health, L-tyrosine provides several health benefits, including alleviating tiredness, sadness, poor memory performance, and possibly weight gain.
The amount of Tyrosine you consume or obtain from supplements affects dopamine and norepinephrine (also known as noradrenaline) production. Tyrosine is converted to dopamine (1) and norepinephrine with the aid of numerous other nutrients, including folate, magnesium, copper, and B vitamins.
Health Benefits of L-Tyrosine
What is L-tyrosine used for in the brain?
L-tyrosine assists the brain in generating particular stimulatory and "feel good" neurotransmitters. In addition, the quantity and kind of amino acids you eat affect neurotransmitter production.
Tyrosine affects dopamine and adrenaline levels, both of which are involved in the pleasure and reward areas of your brain. Tyrosine influences dopamine and adrenaline, which are involved in your "fight-or-flight response" when you're stressed. The release of catecholamines, which can result in a loss of their levels under pressure, is increased by stressful situations.
L-tyrosine may help bring stress levels back to normal, according to studies on the effects of L-tyrosine (2) on stress. In addition, the amino acid can assist in the prevention of cognitive decline and mood-related changes due to stress (primarily physical stress).
When levels of dopamine and norepinephrine drop, tryptophan tends to rise. When consumed in more significant amounts than usual, this amino acid can assist people under a lot of stress or suffering from depression by alleviating symptoms like irritability, tiredness, and moodiness when those hormones are low.
Tyrosine's benefits appear to be similar to those of caffeine, although its effects may not be strong enough in most people eating a well-balanced diet to have a natural stress-reducing effect.
L-tyrosine Can Help You Feel More Energized and Mentally Alert.
Studies have shown it to help decrease mental tiredness and facilitate cognitive processes, including memory. L-tyrosine is claimed to have stimulating effects, which may benefit learning and alertness while reducing brain fog. (3)
When taken in adequate amounts, Tyrosine has been shown to increase alertness during times of sleep deprivation. Among individuals who were sleep-deprived due to working overnight, one study discovered that Tyrosine helped boost attention for approximately three hours. (4)
The participants were kept awake throughout the day on which the study started and spent more than 24 hours awake by the conclusion of testing. Half of the individuals in the study were given 150 mg per kg of bodyweight of Tyrosine six hours after starting (in a split dose), while the other half received a placebo.
The researchers discovered that people who took Tyrosine had a better mental performance, as indicated by psychomotor tasks lasting three hours.
Taking Tyrosine can boost blood flow to the brain and enhance memory, learning, and thinking skills (cognitive function). Taking oral Tyrosine may improve mental and memory performance under stressful situations.
Promising Treatment of L-tyrosine
According to the University of Maryland Medical Center, L-tyrosine's relationship to catecholamines made it an ideal choice for research into depression.Tyrosine supplementation was ineffective in treating depression, according to research. However, although the depressive illness is associated with low tyrosine levels, tyrosine supplements did not improve mood.
Similarly, 5-HTP's serotonin boost has been studied in relation to sadness. Although the evidence isn't conclusive, some studies have shown it to be more effective than certain prescription medications. (5) While the two drugs have had mixed results on their own, combining them has shown promise in treating illnesses other than depression.
Supplementing your diet with L-tyrosine and 5-HTP, which work together to improve cognitive function while maintaining a calm, stress-free mind, can boost mental performance. A combination of them can be found inVital Mind, specifically designed to promote a healthy mood.
Is There a Link Between Tyrosine and Weight Gain?
It shouldn't; even if it doesn't always result in weight reduction or have an impact on your hunger. However, there is evidence that it may improve appetite, cognitive function, and exercise tolerance among individuals attempting to gain weight, such as those recovering from anorexia.
Foods That Contain L-Tyrosine
L-tyrosine is a type of amino acid produced in the body, and it's found in foods like meat, fish, eggs, and some plant meals. The following are some of the best sources of Tyrosine:
- Organic dairy products, such as raw milk, yogurt, or kefir.
- Pastured eggs
- Meat and poultry that have been raised on pasture are also known as grass-fed.
- Wild-caught fish
- Beans and legumes
- Nuts and seeds
- Whole grains like quinoa, oats, etc.
- Protein powders
Vitamin B6, folate, and copper are required for Tyrosine to be converted into neurotransmitters.
If you eat grass-fed beef, eggs, leafy greens, asparagus, citrus fruits such as oranges and beans/legumes daily because they're high in these nutrients (vitamin A), you should continue doing so.
When individuals eat foods high in protein or take supplements, levels of tyrosine rise, as do tryptophan and phenylalanine, tryptophan and Tyrosine compete with one another in the body, which implies that when the quantity of one rises, the amount of the other usually decreases.
What are the Advantages of Taking L-tyrosine Supplements?
L-Tyrosine is sometimes sold as a herbal remedy. However, because there are no established manufacturing standards for many herbal ingredients, some marketed supplements have been contaminated with hazardous metals or other medications. To lessen the risk of contamination, only buy herbal/health supplements from a reliable vendor.
When Should You Take Tyrosine?
Tyrosine should be taken on an empty stomach since consuming other amino acids may impede absorption. It's ideal to take it in the morning rather than at night (especially when taken in significant dosages).
How Long Does Tyrosine Take to Have an Effect?
Depending on the dose and whether you've recently eaten, tyrosine supplements may take anywhere from 30 minutes to 60 minutes to act. Taking Tyrosine on an empty stomach results in a more rapid onset of action.
What are the Risks and Side Effects of Tyrosine?
Tyrosine is usually considered safe. It's one of the body's essential amino acids which implies that the body has learned how to handle it safely.
There have been no reported adverse side effects. Therefore, it is considered relatively safe when taken in pill form. However, taking substantial dosages for a lengthy amount of time may slow the absorption of other amino acids; therefore, it's best to take as much as you require.
Some persons who take Tyrosine may experience adverse effects, such as:
Does L-tyrosine interact with medications?
L-tyrosine has several theoretical interactions that need to be considered carefully. It may boost thyroid hormone synthesis since it is a precursor for its production, which is why persons with hyperactive thyroids should be careful. It may also cause a hypertensive crisis when taken with MAOIs.
Tyrosine should not be used by people with hyperthyroidism or Graves' disease because of the potential for interactions with thyroid hormones and drugs. It could also potentially stop the absorption of several medicines similar to specific amino acids. In addition, anyone taking Levodopa (L-dopa), a Parkinson's disease drug, should avoid using this supplement.
Finally, because it helps produce stimulatory neurotransmitters, it may interact with or potentiate the effects of other medications and drugs that help regulate dopamine and norepinephrine production.
L-Tyrosine is an amino acid that has been shown to help with mental focus and energy levels while reducing stress. It’s a great supplement to take if you feel like you need a little more energy but don’t want the jitters or anxiety associated with caffeine.
L-Tyrosine can be a great addition to your diet if you're looking for an energetic but calming amino acid. It has been shown to boost cognitive performance and help with weight loss, meaningful goals for many people. If you're interested in trying out this supplement, make sure to speak with your doctor first to see if it's the right choice for you.
Our Vital Mind Supplement
You can also find L-Tyrosine in our Vital Mind supplement which has been specifically designed to increase alertness, focus, motivation, stress management, and memory.