Tyrosine is one of the twenty amino acids that are necessary for good health. Without it, the body would not be able to produce key chemicals, which would affect things like your mood, appetite, and even skin pigment.
L-tyrosine is a form of tyrosine, but normally the two terms are often used interchangeably. Although there are supplements available, most people get this amino acid easily in their diet. Here’s all about tyrosine, how the body makes it, and how supplements can affect various health conditions.
What is tyrosine for?
The amino acids in our body come together in different combinations to form different body components. That is, these molecules are used to form skin, nails, muscles, and the brain.
Tyrosine is considered a “nonessential” amino acid , which means that the body produces tyrosine on its own, from another amino acid called phenylalanine. Phenylalanine is found in most protein foods, such as meat, fish, dairy, or legumes.
This amino acid is used by the body to make dopamine, epinephrine, and norepinephrine. All are chemical messengers in the brain that help regulate things like mood, appetite, alertness and concentration. It also helps the body produce melanin in the pigment of hair and skin, as well as certain enzymes and thyroid hormones.
Tyrosine foods
As we said before, the body can produce enough tyrosine, but we can also find it in many foods. The best foods rich in tyrosine include:
- Avocados
- Almonds
- Bananas
- Cheese and other dairy products
- Fish
- Broad beans
- Red meat
- Poultry
- Sesame and pumpkin seeds
- Soy products
Since most people’s bodies can produce tyrosine, you usually don’t need to worry about getting a certain daily amount from food. But if you want to break it down, the recommended daily intake of tyrosine and phenylalanine combined is 11 mg per pound of body weight, according to the World Health Organization. So, for example, a 150-pound person would aim for a total of 1.65 grams a day.
If we only consume tyrosine and avoid phenylalanine, we should aim to reach a full 11 mg per pound of body weight of tyrosine. It may be easier to think in terms of the recommended daily allowance for protein, because this amino acid is found in high-protein foods. The RDA for protein is 0.8 grams for every kilogram of weight. Therefore, the same 150-pound person should aim to consume approximately 55 grams of protein per day.
What are tyrosine supplements used for?
In general, there is little evidence to support the use of supplements of this amino acid. But that is not to say that it is negative for your health or that companies are not selling them to help with a number of health conditions, such as depression, anxiety, insomnia and attention deficit hyperactivity disorder.
Science thinks they could help with memory and thinking under stress. A couple of studies show that tyrosine supplements might help with memory and cognitive function in people who are stressed, including those who are sleep deprived.
However, the studies are not definitive and more research is needed. Those who analyze the effect of tyrosine supplementation assure that it may have benefits is:
- ADHD. As tyrosine helps form neurotransmitters in the brain that control alertness and concentration, some people believe in taking ADHD supplements. Although some small studies do not show that it is helpful, so a specific dose of tyrosine is not suggested for people with ADHD.
- Depression. The evidence is also lacking in studies showing that it can help with depression, which is not surprising given the complexity of the condition. The biochemistry of our bodies is more complicated than thinking that we can simply eat something that improves the situation.
- Insomnia. The authors of a study (conducted almost a decade ago) found some improvement in insomnia among 83 detoxified people with a heroin addiction with a combination treatment that includes tyrosine. But this is an old study in a very specific population, and it’s hard to say what role tyrosine played because of the other treatment factors. Therefore, we cannot say for sure whether tyrosine helps you fall asleep.
- Phenylketonuria People with a genetic condition called phenylketonuria cannot metabolize phenylalanine, which means they cannot convert it to tyrosine. This can lead to a tyrosine deficiency, so tyrosine supplements might be a good solution. However, studies have not shown any significant benefit.
- Physical performance. Amino acids in supplements do not appear to play a role in enhancing physical abilities, including bodybuilding. In fact, supplements touted for weight loss, bodybuilding, or sexual enhancement are more likely than others to have contamination problems. That is, they may contain potentially toxic ingredients or substances. What’s more, there is no evidence that tyrosine gives us energy.
Side Effects of Tyrosine Supplements
Science has tested adult supplements at doses up to about 150 mg / kg for up to three months. They have been found to be largely safe within this 90 day time frame, but beyond that their safety is unproven.
Supplements have not been well studied in children and there is no recommended dose. Children are advised not to supplement with l-tyrosine or any other supplement without consulting a physician. You should also speak to a doctor if you are pregnant or breastfeeding. It is not known if this supplement is safe during pregnancy or while breastfeeding.
People with hyperthyroidism should also not take them because they can increase thyroid hormone levels.
Tyrosine supplements can have some side effects, the most common being fatigue, nausea or upset stomach, heartburn, headache, and joint pain.
