L-Tyrosine
A non-essential amino acid that is a precursor to dopamine and norepinephrine.
Also known as: Tyrosine
Overview
L-Tyrosine is a non-essential amino acid, meaning the body can produce it from another amino acid, phenylalanine. It is a precursor to several important neurotransmitters, including dopamine, norepinephrine, and epinephrine, which are collectively known as catecholamines. These neurotransmitters are involved in regulating mood, focus, and the body's response to stress. By increasing the production of these neurotransmitters, L-tyrosine supplementation may help improve cognitive function, particularly in stressful situations. It is also a building block for thyroid hormones and melanin, the pigment that gives color to skin, hair, and eyes.
Key Benefits
Improves Cognitive Function Under Stress
L-tyrosine may help improve cognitive performance and reduce the negative effects of stress on the brain.
Enhances Focus and Alertness
By increasing dopamine and norepinephrine levels, L-tyrosine can help improve focus, attention, and alertness.
Supports Mood
Dopamine is a key neurotransmitter involved in mood regulation, and L-tyrosine may help support a positive mood.
Dosage & How to Take
Dosage can vary depending on individual needs and the intended use. It is best to start with a lower dose and gradually increase as needed.
| Purpose | Dose | Notes |
|---|---|---|
| Cognitive Enhancement | 500-2000 mg per day | Taken 30-60 minutes before a mentally demanding task. |
| Stress Reduction | 100-150 mg/kg of body weight | Taken before a stressful event. |
Best Time to Take
For cognitive enhancement, take before a mentally demanding task. For stress reduction, take before a stressful event.
With or Without Food
Best taken on an empty stomach to avoid competition with other amino acids for absorption.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| L-Tyrosine | High | General supplementation. | The free-form amino acid. |
| N-Acetyl L-Tyrosine (NALT) | Medium | Improved water solubility. | An acetylated form of L-tyrosine that may have lower bioavailability. |
Side Effects & Safety
Common
- Nausea
- Headache
- Fatigue
Rare
- Heartburn
- Jitteriness
Contraindications
- Should not be taken by individuals with hyperthyroidism or Graves' disease.
Interactions
May cause a hypertensive crisis.
May compete for absorption.
Scientific Research
The effects of tyrosine on cognitive performance during extended wakefulness
Tyrosine supplementation may help mitigate the effects of sleep deprivation on cognitive performance.
Behavioral and cognitive effects of tyrosine intake in healthy human volunteers
Tyrosine intake can have beneficial effects on psychological functioning.
Food Sources
Products With L-Tyrosine
14 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.