L-Tyrosine

Overview: What is L-Tyrosine?

L-Tyrosine is an essential amino acid which the body synthesizes from phenylalanine and is one of the main building blocks of a couple neurotransmitters like epinephrine, dopamine, and norepinephrine. A closely related acetylated derivative to L-tyrosine is N-Acetly L-Tyrosine (NALT). NALT is said to enhance the metabolic effect of certain amino acids and improve the synthesis of neurotransmitters.
This amino acid could typically be found in natural sources which are packed with proteins. Some sources include meats, dairy products, eggs, peanuts, almonds, avocados, and beans. In order to counter a deficiency incorporate these foods into your diet.

Benefits of L-Tyrosine

As stated above L-tyrosine is used in the production of amino acids. Those same amino acids go on to build neurotransmitters that enhance correspondence within the brain. L-tyrosine helps restore the the cognitive resources used in working memory. Our working memory is the part of our short-term memory which assists our brain with perceptual and linguistic processing all which takes place in the prefrontal cortex.
Some studies have shown links between supplementing with l-tyrosine and improvements in attention deficit disorder symptoms.
When supplementing your diet with tyrosine it raises the amount of norepinephrine and dopamine which directly influences ones mood and overall health. It helps increase dopamine levels in your brain. Stress reduces norepinephrine levels in your brain. Norepinephrine impacts ones attentiveness, emotions, sleeping, dreaming and learning.

This amino is commonly used to improve a multitude of cognitive aspects such as memory, learning, and alertness. However, L-tyrosine is used at its fullest when supplementing mental performance during stressful situations when the body and mind have been pushed to their limits such as high altitude, car accidents, and intense war zones. It does this by lowering intensities of symptoms from the cold and lowered oxygen levels. L-tyrosine is also used in the production of hormones, which regulates overall energy in the body. Studies show that tyrosine can help maintain your mental capacity when taken before a stressful activity. However, there is no evidence that supplementing with it can improve your memory.

Recommended Dosage and Side Effects

It is recommended that this supplement be taken in dosages of 300 mg- 600 mg twice per day on an empty stomach. Also some have recommended on an empty stomach at least thirty minutes before a meal or a few hours after. Since L-tyrosine doesn’t easily cross the blood brain barrier if there are other amino acids simultaneously trying to cross. Doses should be divided into even dosages to maintain a constant supply in the body.

Tyrosine cannot easily cross the blood brain barrier if there are many other competing amino acids in the blood stream which occur after eating a meal. Therefore, on an empty stomach, tyrosine can be absorbed well and cross the blood brain barrier. However, tyrosine side effects are higher when this approach is taken, therefore a lower dosage would minimize this. Hence, to notice the effects from a tyrosine supplement, one can take a higher amount with food (breakfast or lunch), or a smaller amount on an empty stomach.
One of the main side effects reported at higher doses of L-tyrosine has been migraine headaches. Researchers are not fully sure what causes these migraines. One hypothesis being that the body or brain cannot metabolize it properly.



Refrences:
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L-Tyrosine to alleviate the effects of stress?
2. Working Memory Reloaded: Tyrosine Repletes Updating in the N-Back Task
3. Tyrosine: Benefits, Side Effects and Dosage
4. L-Tyrosine
5. Behavioral and cognitive effects of tyrosine intake in healthy human adults.