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In this article we are going to examine what is Tyrosine, what are tyrosine health benefits and what it is its role to our bodies.

Tyrosine (tyrosine) a non-essential amino acid that can be synthesized from phenylalanine. Tyrosine is also a precursor of catecholamines (epinephrine, norepinephrine, dopamine), thyroid hormones and melanin. Tyrosine helps in the normal functioning of the brain and in stabilizing blood pressure.

What is Tyrosine?

Tyrosine is a non-essential amino acid that is very often found in dietary supplements. It is used by athletes, by people looking to improve their mental performance and by people with severe stress or depression.

It contributes to the production of important neurochemicals related to nerve cell communication and may regulate mood. [1]

Tyrosine is produced in our body from the combination of the amino acid phenylalanine, Vitamin B6 and folic acid.

It is a precursor of adrenaline and the neurotransmitters dopamine and norepinephrine. These neurotransmitters carry messages to and from our brain through the nervous system.

Here’s a 2-minute video presentation on what is tyrosine you might find usefull

Foods Rich in Tyrosine

Tyrosine is found in many foods and especially in cheese (hence the Greek synthetic: “tyros”). [2]

Other foods rich in tyrosine are chicken and turkey, fish, dairy products, almonds, pumpkin seeds, and other high protein foods.

Follow this link to the USDA Food Central Data to see all the foods that are rich in tyrosine.

Tyrosine’s Role In The Body

Tyrosine contributes to the creation of a number of substances in our body such as:

Melanin. Darker skinned people have more melanin in their body. Melanin protects the skin from harmful ultraviolet radiation. [3]
Adrenaline and noradrenaline. They are hormones responsible for the stimulation and immediate response to stressful situations or dangers. [4]
Dopamine. Regulates the centers and sense of well-being. It is even related to the mnemonic and the ability to operate machinery! [4]
Thyroid hormones. The hormones synthesized by the thyroid are responsible for the proper functioning of metabolism.
May improve memory. There are studies that suggest that tyrosine improves memory and concentration ability and reduces psychological swings. Several health advisors believe that taking tyrosine supplements raises the levels of the neurotransmitters dopamine, adrenaline and norepinephrine and therefore improves memory and there is better management of stressful situations.
Mild antioxidant. It has mild antioxidant activity, regulates appetite and contributes to weight loss efforts.

Tyrosine deficiency and symptoms.

Severe tyrosine deficiency is relatively rare and is mainly associated with genetic abnormalities and kidney and liver dysfunction. The main symptoms of tyrosine deficiency are:

hypotension/atonia
cold hands and feet
hypothyroidism

Suggested dosage of tyrosine

There is currently no official dosage for taking tyrosine. Usually doses between 1-4 grams three times a day are suggested for the treatment of depression.

This dose is considered excessive, but without causing serious side effects other than diarrhea and nausea.

It should be stressed that such dosages in the medium term are harmful to the kidneys and liver.

Other suggested dosages are based on body weight at a ratio of 150mg per kilogram. That is, a 75 kg man is suggested to take ~11 grams during the day.

These dosages are excessive, especially for more than a few days. Beneficial effects are also seen with doses close to 2 grams.

Side effects, contraindications and interactions of tyrosine

Antidepressant drugs

Those who suffer from depression and are under medication should definitely get the agreement of the attending physician before taking tyrosine supplement.

The immediate risk is increased blood pressure. This occurs as antidepressant medications (MAOIs) block an enzyme called monoamine oxidase which in turn breaks down the amino acid tyramine. High levels of tyramine raise blood pressure to dangerous levels. [5] [6]

Thyroid and hormonal balance

The two main hormones produced by the thyroid gland are T3 (triiodothyronine) and T4 (thyroxine) and they largely regulate the body’s metabolism.

It is important that T3 and T4 values are at normal levels, neither too high nor too low. As tyrosine is a “building block” of these hormones, taking high doses of tyrosine in supplementation can lead to an increase in T3 and T4 values to very high levels causing hormonal imbalance and thyroid dysregulation. [7]

Parkinson’s disease

The drug Levodopa (L-DOPA) is a catacholamine precursor molecule of dopamine and is used to relieve the symptoms of Parkinson’s disease.

Taking tyrosine at the same time interacts with the drug as it reduces its effect when taken at close intervals. Tyrosine should be taken several hours apart from the drug. [8]

A bowl filled with pumpkin seeds — Pumpkin seeds are an excellent source of tyrosine

Who can benefit from taking tyrosine supplementation

Sports. Often taken by athletes who want greater concentration and brain performance (mental focus, power, alertness). It is recommended to take tyrosine 30 to 60 minutes before the start of training. However, the results of research are not clear. [9] [10]
Stress situations. In times or situations of stress, anxiety and tension taking tyrosine helped to maintain brain clarity. The same effect was seen in cases of sleep deprivation and intense fatigue. Taking tyrosine helped to maintain brain clarity with doses between 7 and 10 grams, with a 30 to 60 minute intake interval to avoid stomach upset.
Mild depression. As tyrosine increases the production of neurotransmitters, many claim it has antidepressant effects [11]. However, research results are not clear, as neurological disorders are usually caused by many factors. Clear benefit and excellent outcome will be seen in people with mild depression associated with low levels of dopamine, adrenaline and noradrenaline. [12]
Lack of mood, lack of concentration, low productivity. Taking tyrosine is recommended for people who have low mood, low productivity and lack of concentration as it has good effects.

Contraindications for taking tyrosine

Tyrosine should not be taken by children and pregnant or nursing mothers. In many cases it causes insomnia, so it is advisable to take it in the morning hours.

In any case, it is advisable to consult a qualified health advisor before taking a tyrosine supplement.

Final Words

L-Tyrosine is a natural, non-essential amino acid, which can be taken as a supplement, alongside a balanced diet, for those on a long-term fitness program. It also contributes to the creation of thyroxine, triiodothyronine and melanin pigment (substances essential to our bodies).

It is also known as a weight loss supplement, as an anti-depressant, while at the same time it can help with symptoms resulting from seasonal affective disorders and increase our body’s ability to function under conditions of stress and anxiety.

L-Tyrosine should not be confused with n-acetyl tyrosine which is essentially a more bioavailable form of tyrosine. You can learn more about their differences here.

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What is Tyrosine? Food Sources, Health Benefits, Side Effects