L-Tyrosine Benefits, Dosage, & Safety

Feeling stressed out? L-tyrosine can help. This amino acid boosts dopamine levels in the brain, leading to mental well-being. 

Amino acids are often associated with mass and strength gains, but their benefits go beyond athletic performance. Tyrosine, for instance, regulates melanin production and supports mental health. It also keeps the thyroid, adrenal, and pituitary glands functioning optimally. 

L-tyrosine may also enhance cognitive performance, according to a 2015 review featured in the Journal of Psychiatric Research. In clinical trials, this compound improved mood, reaction time, working memory, and cognitive flexibility. 

But how does l-tyrosine benefit athletes? 

First of all, it reduces the harmful effects of stress on physical performance. Second, it makes it easier to build a strong mind-muscle connection and maximize your workouts. Third, it improves mental focus during times of stress and sleep deprivation, which can further boost your performance in the gym. 

Today we’ll discuss these aspects — and others. Read on to find out how tyrosine works, how much to take, and what to expect! 

What Is L-Tyrosine?

L-tyrosine is a non-essential amino acid synthesized from l-phenylalanine. Under normal conditions, your body produces this nutrient on its own. However, there are cases where l-tyrosine becomes essential. 

A good example is phenylketonuria, a rare disease that affects l-phenylalanine levels in the bloodstream. 

Those who suffer from this disorder must take supplements containing l-tyrosine because their bodies cannot produce it naturally. Therefore, l-tyrosine can be considered a conditionally essential amino acid. 

This compound can be found in a wide range of foods, including eggs, salmon, beef, chicken, pork, legumes, grains, nuts, vegetables, and fruits. Along with lysine, alanine, and other non-essential amino acids, it can be produced through various metabolic pathways in the body. 

Medically, tyrosine supplements are prescribed to those with phenylketonuria. 

But these products can also benefit healthy people. They’re a popular choice for athletes and individuals with chronic fatigue, anxiety, depression, and stress-related disorders. 

How Does Tyrosine Work?

Like all amino acids, tyrosine is a building block of protein. What makes it stand out is its role in mental health. 

As a precursor to dopamine, epinephrine, and norepinephrine, this compound increases the release of serotonin and supports neurotransmitter production. Clinical evidence suggests that it may improve cognition and mental performance in people under stress conditions. 

L-tyrosine also helps your body synthesize certain compounds required for coenzyme Q10 synthesis 

Also known as ubiquinone, this antioxidant supports cellular growth and maintenance. Additionally, it helps convert carbs and lipids to ATM, the primary source of energy for your cells. 

Dietary supplements contain a synthetic form of tyrosine. As mentioned earlier, these products may enhance cognition and improve your body’s ability to cope with stress. 

Since this compound is a building block for so many brain chemicals, it can boost your mood and mental health. Let’s take a closer look at its potential benefits!

Tyrosine and Mental Stress

Strict dieting and grueling training sessions can lead to mental and physical stress, affecting your sports performance. Daily worries only make things worse. 

Athletes are more prone to stress than the average person, states Psychology Today. This lifestyle factor fuels anxiety and depression, depletes your energy, and weakens the immune system. It may also contribute to digestive disorders, high blood pressure, and poor recovery from training. 

According to an earlier study published in the Brain Research Bulletin, tyrosine can mitigate the effects of physical and mental stress on cognitive task performance. It may also alleviate fatigue and reduce high blood pressure. 

In the above study, subjects who consumed five daily doses of a high-protein drink containing 2 grams of tyrosine performed better on memory and tracking tasks during combat training than those drinking a high-carb beverage. 

According to the Journal of Psychiatric Research, catecholamine neurons become more active during times of stress or cognitive challenging tasks. This leads to an increase in neurotransmitter synthesis, depleting tyrosine levels. Synthesis becomes limited once tyrosine runs low, which in turn causes a decline in cognitive performance. 

Tyrosine supplements can help restore and maintain neurotransmitter synthesis. As the researchers note, these products are beneficial only in situations that are sufficiently challenging or stressful. 

Simply put, tyrosine is unlikely to improve physical or mental performance under normal circumstances. 

But if you’re under extreme stress, this nutrient can make all the difference. It may improve working memory, cognition, vigilance, mood, convergent thinking, reaction times, and endurance capacity. 

Based on these findings, tyrosine can be considered a nootropic. It improves cognitive performance and keeps your brain sharp during stress while reducing mental fatigue. 

Tyrosine May Lift Your Mood 

The evidence concerning the effects of tyrosine on mood is mixed. Most studies indicate that it may improve mood and behavior in people with anxiety, depression, and stress-related disorders. 

Both tyrosine and 5-HTP — a naturally occurring amino acid — are dopamine and serotonin precursors. Therefore, they may benefit depressed individuals by compensating for the depletion of these neurotransmitters in the brain. 

Clinical research also suggests that tyrosine may help restore noradrenalin levels and improve depression symptoms. Further investigation is needed to confirm these findings. 

The review published in the Journal of Psychiatric Research doesn’t report any significant improvements in mood following l-tyrosine administration. However, scientists note that study participants didn’t have mood disorders, so there was no decrement to counteract. 

As discussed earlier, this amino acid helps the brain produce dopamine and other “feel-good” chemicals. At the same time, it alleviates the effects of stress. Therefore, it may protect against mood-related changes when you’re stressed out. 

That said, there are no risks to taking tyrosine during times of stress. If you’re feeling blue, this nutrient may help to some extent.

Does Tyrosine Improve Sports Performance?

L-tyrosine benefits athletes differently than BCAAs and other amino acids. 

BCAAs, for example, support energy metabolism and reduce muscle breakdown. Athletes take these supplements to ward off fatigue, recover faster from exercise, and preserve lean mass. Leucine, one of the three BCAAs, may also help reduce body fat, among other benefits. 

Tyrosine has a different mechanism of action, but this doesn’t mean it’s less effective. 

First of all, it modulates the fight-or-flight response due to its effects on epinephrine and norepinephrine. As a result, it attenuates the effects of stress on cognitive performance. 

Intense exercise raises stress levels and triggers neuroendocrine changes that may result in low energy. 

Tyrosine may counteract these effects, keeping you focused and energized during training. It’s particularly effective when combined with theanine and caffeine, suggests a recent study published in the Journal of the International Society of Sports Nutrition. 

Researchers asked 20 male collegiate athletes to take a dietary supplement (SUP) containing l-tyrosine, l-theanine, and caffeine, or a placebo. The SUP group had greater movement accuracy during exhaustive exercise compared to the placebo group. 

As the scientists note, this combo may benefit athletes in sports that require quick, accurate movements. 

Tyrosine may also help athletes cope with the demands of exercise in hot weather, notes a 2017 review in the International Journal of Sport Nutrition and Exercise Metabolism. 

The same source states that this nutrient can also improve reaction time, cognitive function, and vigilance during exposure to exercise-heat stress.  

Tyrosine supplementation may indirectly improve sports performance by increasing dopamine and norepinephrine synthesis in the brain. Elevated levels of these neurotransmitters are associated with feelings of arousal, reward, and motivation. 

High-Tyrosine Foods You Need More of

This amino acid works best when dopamine and norepinephrine levels are reduced. If you’re stressed out or training harder than usual, fill up on high-tyrosine foods to function at your peak. 

Here are some examples:

• Beefsteak  — 1,087 mg of tyrosine per serving (3 oz)
• Lean pork chops  — 1,044 mg of tyrosine per serving (3 oz)
• Sockeye salmon (cooked) — 1,026 mg of tyrosine per serving (3 oz)
• Lean chicken breast (cooked) — 982 mg of tyrosine per serving (3 oz)
• Fat-free ground turkey — 954 mg of tyrosine per serving (3 oz)
• Firm tofu — 568 mg of tyrosine per serving (2.8 oz)
• Low-fat ricotta cheese — 739 mg of tyrosine per half-cup
• Squash and pumpkin seeds (roasted) — 306 mg of tyrosine per serving (1 oz)

Fat-free ground turkey provides 109% of the daily recommended tyrosine intake per serving. The same amount of sockeye salmon contains 117% of the daily recommended intake for this nutrient. Ribeye steak, tilapia, Atlantic cod, beans, and oats are all an excellent source of tyrosine. 

Dietary supplements can further help fill nutritional gaps. 

The Real Keto™ Pre-Workout, our energy-boosting formula, contains just the right dose of tyrosine, caffeine, and natural adaptogens. This combo is designed to ward off fatigue and keep your energized while on the keto diet.

L-Tyrosine Dosage Recommendations

As discussed earlier, tyrosine is not an essential nutrient for healthy individuals. How much of it you should take depends on your goals. 

Here are some recommendations we could find:

• Generally, doses of 100 to 150 milligrams per kilogram of body weight per day may help reduce stress. 
• RxList recommends taking 150 milligrams of this amino acid per kilogram of body weight per day. This dose may help improve alertness and counteract the effects of sleep deprivation. 
• Aim for up to 300 milligrams per kilogram of body weight per day to boost your brainpower and memory. 

According to Penn State Hershey, the best time to take tyrosine supplements is at least 30 minutes before eating, divided into three daily doses. 

Combine this amino acid with folate, vitamin B6, and copper to optimize its conversion into dopamine and other neurotransmitters.  

Is Tyrosine Safe?

As discussed earlier, l-tyrosine is a naturally occurring amino acid. Therefore, it’s unlikely to cause any side effects in healthy individuals. 

However, if you have migraine headaches, it’s better to avoid supplemental tyrosine.

Penn State Hershey warns that tyrosine supplements may trigger headaches and digestive distress. Also, these products may not be safe for those with an overactive thyroid of Graves’ disease. 

This amino acid is generally recognized as safe by the FDA. Just make sure you stick to the daily recommended dose. 

In animal studies, mega doses of up to 2,000 milligrams of tyrosine per kilogram of body weight per day affected kidney function and blood lipids. Like with everything else, moderation is the key. 

As far as drug interactions go, tyrosine supplements may increase blood pressure in people who take monoamine oxidase inhibitors, such as phenelzine and isocarboxazid. 

There are also potential interactions between supplemental tyrosine and synthetic thyroid hormones and some medications for Parkinson’s disease, including levodopa. 

Apart from that, l-tyrosine is considered safe. If you’re in good health, you shouldn’t experience any adverse reactions. 

Final Thoughts

Whether you’re feeling stressed or distracted, this amino acid can make all the difference. Clinical evidence supports its use in the treatment of anxiety, mild depression, and stress-related disorders.

If you decide to take l-tyrosine, use it as part of a balanced diet that aligns with your training goals. Tyrosine alone is unlikely to enhance your performance and brainpower. It’s your overall diet and lifestyle that matters most. 

The Real Keto™ Series, our line of keto-friendly products, boasts a unique mix of amino acids, including tyrosine, and other ingredients with energizing and fat-burning effects.

As mentioned earlier, tyrosine works best when combined with caffeine, B-vitamins, and other natural compounds. The results will surprise you! 

Do you have any experience with tyrosine? Would you recommend it? Share your thoughts below!