L-tyrosine isn’t a supplement we hear about often. It’s one of those guys that offers a whole lot of benefits but usually gets pushed out of the spotlight in the world of fitness supplements.
And while we traditionally think about sports nutrition supplements for revving metabolism, boosting performance, and enhancing muscle growth, the benefits of L-tyrosine come from a bit of a different angle. L-tyrosine is an amino acid that offers a lot of spectacular benefits for brain function, focus, stress management, and more. And whether you’re getting it from diet or a supplement, getting enough daily can make a major difference in how well you perform both mentally and physically. Keep reading to learn about what L-tyrosine is, how it works, why you should take it, and proper dosing.
What Is L-tyrosine?
L-tyrosine is a non-essential amino acid that can be synthesized from phenylalanine, its precursor.
And while we most often associate amino acids with building proteins, L-tyrosine is a different story. It’s actually hugely misunderstood in the fitness supplements world and is commonly added to products in which it doesn’t necessarily belong, especially fat burners.However, because it's a precursor to some pretty powerful neurotransmitters, it can support a solid workout. L-tyrosine gives you sharper attention, laser focus, and better concentration on the task at hand, all of which translate directly to more gains and training intensity than you’ve ever experienced. It also serves as a precursor to the formation of some major catecholamines. Changes in the availability of L-tyrosine to the brain can influence the synthesis of both dopamine and norepinephrine 1.
However, because stress increases the release of catecholamines, being chronically stressed can deplete neurotransmitters. Supplemental L-tyrosine can replenish this depletion. Although L-tyrosine doesn’t appear to enhance catecholamine release in non-stressful situations, it does when neurons are firing rapidly during stress.
Tyrosine is converted into a molecule called L-DOPA, which is then converted into the neurotransmitters collectively referred to as the catecholamines—dopamine, epinephrine (adrenaline), and norepinephrine (noradrenaline).
These catecholamines are key players in the stress response, and they are also heavily involved in several aspects of cognition, including attention, memory, and emotion 2.
Benefits Of L-tyrosine
Protects Against Stress
Because of tyrosine’s role in neurotransmitter production, especially the stimulating and “feel good” neurotransmitters, some research suggests tyrosine mitigates the effects of stress and reduces symptoms of depression.
Tyrosine directly influences concentrations of dopamine, the neurotransmitter that regulates the reward and pleasure centers, and adrenals, which are responsible for the “fight-or-flight response” during stress.
But like we said before, stress can deplete catecholamines. However, studies suggest that tyrosine supplementation can mitigate the effects of stress on hormone and neurotransmitter depletion, thereby protecting against cognitive decline and mood-related changes due to stress—especially physical 3, 4.
Manages Mood
According to research, tyrosine may also be beneficial for improving mood and increasing alertness, as well as bolstering the ability to cope with stress.
A study published in the Journal of Psychiatric Research suggests that tyrosine may also be useful for people undergoing intense training regimens, like those in the military, where they’re exposed to cold stress, high-altitude stress, or periods of extended wakefulness 5.
Boosts Energy and Mental Performance
Unlike tryptophan, tyrosine is an amino acid that’s been thought to boost focus and performance, as well as enhance energy.
For people in stressful situations, tyrosine decrease mental fatigue and support cognitive functions, including memory. It’s said to have stimulating effects, which is why it may be beneficial for improving learning and alertness while simultaneously decreasing brain fog 6.
One study on the effects of tyrosine supplementation in sleep-deprived people found that it improved alertness for roughly three hours after supplementation, along with significantly reduced mental performance decline on psychomotor tasks compared to the group taking a placebo 7
Supports Thyroid Health and Metabolism
The thyroid gland is the master regulator of metabolism, but the hormones produced by the thyroid also play several other key roles.
Tyrosine is required for the synthesis of thyroid hormones, specifically thyroxine (T4), which is the main hormone secreted by the thyroid gland and is the master regulator of metabolism. Adequate levels of thyroid hormone are required to help decrease symptoms of hypothyroidism, like weight gain, fatigue, and leathery.
May Support Weight Loss
When it comes to weight loss, L-tyrosine alone isn’t going to work a miracle. However, studies suggest that combining tyrosine with other fat-burning substances (like green tea extract, caffeine, or cayenne pepper) may support weight loss.
A 2007 study looking at body fat loss via stimulation of thermogenesis by bioactive food ingredients found that a combination of tyrosine, capsaicin, catechines, and caffeine may stimulate the sympathetic nervous system to promote satiety, lipolysis, and thermogenesis, thus resulting in a slight decrease in fat mass 8.
Where To Find It
L-tyrosine is commonly taken in supplement form, but it’s also widely available in many food sources, including:
- Organic dairy (raw milk, yogurt, kefir)
- Grass-fed and pastured meat and poultry
- Wild-caught fish
- Pastured eggs
- Nuts and seeds
- Beans and legumes
- Whole grains
However, because tyrosine is used to synthesize neurotransmitters, you also want to be sure you’re consuming all the nutrients necessary to make that conversion. That means eating adequate amounts of vitamin B6, folate, and copper, so including foods that are rich in these is key to benefiting from tyrosine.
Safety And Dosing
Tyrosine in supplement form is considered to be very safe with minimal adverse reactions, even in high doses of up to 20 grams per day 1. However, large doses for prolonged periods may interfere with the absorption of other amino acids, so be mindful of that. While side effects are rare, some people may experience mild digestive issues like nausea, headache, fatigue, and heartburn with tyrosine supplementation.
People with pre-existing thyroid conditions such as hyperthyroidism or Graves’ disease should avoid tyrosine supplementation due to interactions with thyroid hormones and thyroid medications.
People taking Levodopa (L-DPA), a medication commonly used for Parkinson’s disease, should also avoid taking L-tyrosine.With that said, how much L-tyrosine is enough to actually see benefits?Most studies generally administer between 100 to 150mg/kg body weight, which is equivalent to about 7 grams per day for an average-sized adult.
However, certain situations recommend higher doses, ranging from upwards of 300 to 500mg/kg during high-stress situations to improve mental performance. Some people also like to split doses, as this can elongate the beneficial effects of tyrosine on alertness.Keep in mind that because tyrosine competes for absorption with other amino acids, it’s best taken on an empty stomach. But because it can also act as a stimulant and increase energy, it’s recommended to avoid taking your supplement before bed to reduce interference with sleep, which means morning or early afternoon is the optimal time to supplement—especially if it’s a larger dose.
Final Thoughts
When it comes to tyrosine supplementation, there’s no shortage of cognitive benefits you’ll get from it. Whether you’re looking for better attention, stronger memory, or sharper focus, L-tyrosine can do it. And when combined with other powerful nootropic ingredients, you can get into the zone that much faster. That’s where Performance Lab Mind® excels. It’s the world's first nootropic designed to enhance cognition and help your brain recover from strenuous mental exertion.
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If you want stronger focus, speed, energy, memory, and motivation, Mind® is your guy.
References
- SN Young. L-tyrosine to alleviate the effects of stress? J Psychiatry Neurosci. 2007;32(3):224.
- SC Daubner, T Le, S Wang. Tyrosine hydroxylase and regulation of dopamine synthesis. Arch Biochem Biophys. 2011;508(1):1-12.
- SN Young. L-tyrosine to alleviate the effects of stress? J Psychiatry Neurosci. 2007;32(3):224.
- A Hase, SE Jung, M aan het Rot. Behavioral and cognitive effects of tyrosine intake in healthy human adults. Pharmacol Biochem Behav. 2015;133:1-6.
- BJ Jongkees, B Hommel, S Kühn, LS Colzato. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review. J Psychiatr Res. 2015;70:50-57.
- LS Colzato, BJ Jongkees, R Sellaro, B Hommel. Working memory reloaded: tyrosine repletes updating in the N-back task. Front Behav Neurosci. 2013;7:200.
- DF Neri, D Wiegmann, RR Stanny, SA Shappell, A McCardie, DL McKay. The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med. 1995;66(4):313-319.
- A Belza, E Frandsen, J Kondrup. Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects. Int J Obes (Lond). 2007;31(1):121-130.
