L-tyrosine plays a crucial role in the production of the amino acids that keep the brain functioning. Therefore, L-tyrosine makes an impact on the mental energy and performance.
It belongs to the 20 amino that make up proteins. Tyrosine is a non-essential amino acid since the body can produce it on its own, even though it needs to be combined with phenylalanine for this purpose.
Tyrosine is involved in the synthesis of thyroid hormones (thyroxine), catecholamines (dopamine, adrenaline and noradrenaline) and melanin, the pigment that is responsible for the color of the hair and skin.
Taking L-Tyrosine helps to enhance the physical and mental performance, improves the attention, concentration and motivation in a natural way.
Due to its great effect on the formation of hormones, tyrosine indirectly affects the vitality, motivation and well-being in general.
Tyrosine is present in many foods, both of animal and vegetable origin like meat, fish, dairy and eggs.
It is also found in legumes, whole grains, seeds, almonds, fruit and vegetables such as chard, carrots, lettuce, watercress, asparagus, avocados, watermelon, cucumber, spinach, soy, parsley and apples.
Properties of L-tyrosine
Unlike other dietary supplements, L-tyrosine does not affect the muscles and tissue cells directly.
The effect of L-tyrosine is indirect and, therefore, much more effective when it comes to achieving a positive mood while also increasing the motivation and energy.
Taking tyrosine when we are training will help us achieve the best possible results, since we will be more motivated and energized to achieve our goals. These are the properties of this important amino acid.
Under normal circumstances, the effects of this amino acid are powerful and tangible, but its properties are even more evident during intense physical exercise and when we have to face difficult situations.
The intake of L-tyrosine is very effective during stressful situations since it helps to reduce the anxiety and mood swings.
With the help of tyrosine, the mind is freed from pessimistic thoughts and it can concentrate on its real objectives. It is also very effective for physical workouts, allowing us to focus on our goals.
Moreover, L-tyrosine has proven its effectiveness over the years and it has no side effects as long as we follow the recommended dose. Therefore, it has many advantages over other products which are available in the market.
Although tyrosine is not directly involved in the growth of muscle mass, it encourages those who practice bodybuilding and other physical exercises, helping them to imrpove their marks. The use of tyrosine dietary supplements is also highly valued among athletes who reject taking substances that directly enhance the muscle growth process.
To understand how tyrosine works in the body, it is necessary to have an overview of the nature and properties of amino acids in general.
Tyrosine is advised for:
- Periods of intense training
- Relieving chronic muscle tension
- Soothing headaches and migraines
- Enhancing the performance
- Improving the attention and concentration
- Treating insomnia
- Treating emotional discomfort
- Encouraging motivation and optimism
- Improving the well-being
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What are the sources of tyrosine?
Tyrosine is present in foods that are rich in proteins including: meat, fish, legumes and nuts. It has also been proven that eggs, soy and milk have a high tyrosine content.
Amino acids: essential and non-essential
The difference between these two types of amino acids mainly involves if they can be produced by the body itself or if they have to be supplied through the diet.
- Non-essential amino acids are produced by the organism
- Essential amino acids are obtained from the food we eat
There is also a third group, called semi-essential amino acids, which can be produced by the body, although it needs other protein components to do so.
Another feature of semi-essential amino acids is that they are also dependent on other factors, such as the age and health of each person.
The essential amino acids are:
- Isoleucine, leucine, lysine
- Methionine, phenylalanine, threonine
- Tryptophan and valine
The non-essential amino acids are:
- Aspartate, aspartic acid
- Glutamine, glutamic acid
- Glycine, proline and serine
Arginine and histidine are known as semi-essential amino acids. While cysteine and tyrosine are non-essential, although they can gain importance at certain periods of our lives like childhood and growth.
L-tirosine, how it is produced and its supply to the body
Tyrosine is a non-essential amino acid that can be produced by the body, but it needs phenylalanine to do so, which is an essential amino acid that must be consumed from food.
If the body lacks phenylalanine it will not be able to produce tyrosine. The need for tyrosine increases especially when we are overloaded with work or when we have to deal with unforeseen problems.
The need for tyrosine generally occurs during stressful situations or when people experience emotional or psychological problems.
The essential role of L-Tyrosine
Tyrosine plays a key role due to the fact that it is involved in many biological processes:
Dopamine has a purely biological function, which consists of controlling the blood flow to the organs and it is also involved in the functioning of the kidneys and other organic processes.
Apart from its biological function, dopamine is commonly known as the hormone of happiness and it is released especially when we are happy.
This state, which is also called “creative frenzy”, occurs when a person performing a task has the feeling that they can do so successfully with the goals in mind and satisfaction as the reward.
When this occurs, the heartbeat synchronizes with the breathing and the blood pressure and the individual loses the sense of time, instinctively focusing on the activity.
The importance of dopamine is mostly evident if we examine the consequences of its deficiency in the body, which can lead to illness or even to schizophrenia or Parkinson.
Dopamine cannot be produced without tyrosine.
2. Adrenaline and noradrenaline
Adrenaline and noradrenaline (epinephrine and norepinephrine) are hormones in charge of controlling the stress and energy of the body, both of which are closely related.
Adrenaline ensures that there is enough energy available for the body through the metabolism of carbohydrates. It also controls the extra fat from the adipose tissue, the glycogen in the liver and the functioning of the heart. Moreover, it increases the blood flow to the brain. On the other hand, norepinephrine also works as a neurotransmitter in the sympathetic nervous system.
Norepinephrine also enhances the oxidative process, which creates the necessary physical conditions to increase the motivation.
Both hormones are released in situations of anxiety, fear or stress or in those involving an extraordinary effort. They provide the necessary tyrosine supply to the body in each case.
3. Thyroid hormones
In general, thyroid hormones help the body to maintain a balanced energy level. Its production is adapted to the specific needs of each individual.
Tyrosine need the two thyroid hormones, triiodothyronine and thyroxine, to control proteins, carbohydrates and the fat metabolism and they also are responsible for the growth and development of people.
In addition, they also regulate heart rate, body temperature and water levels in the body.
These functions ultimately depend on an proper supply of tyrosine in the body.
This shows how the use of an additional dose of tyrosine is important for the proper functioning of this hormones, which can be achieved through supplementation. This is due to the special feature of amino acids regarding their classification as essential and non-essential substances, which depends on the situation, the effort, individual features and on the supply of phenylalanine.
Tyrosine dietary supplements or its precursor, L-tyrosine, greatly increase performance, attention, concentration and personal motivation in certain stressful situations, which may be professional or personal, or during intense physical exercise.
Products made from L-tyrosine
An additional supply of L-tyrosine can be provided through a dietary supplement.
There are important reasons to take this supplement, from a deficiency to a temporary shortage or as a supplement in a special diet for sportspeople and athletes.
The intake of L-tyrosine is especially important for athletes who do intense workouts or who are preparing for a competition, since it helps to keep them focused on training, to improve the motivation for the goals that have been set as well as the perseverance to achieve them.
We have already explained the general properties of tyrosine, so there is no doubt about its crucial role in the body.
The daily dose of L-tyrosine as part of a balanced diet will depend on each person. But it will usually be from 0.2 to 6.0 grams daily taken in capsules, tablets or powder.
The format used will only vary in terms of the simplicity or comfort for the user, since the effect is the same in all cases.
The supplement should be taken with plenty of water or juice.
It is not recommended to take tyrosine supplements with high-protein drinks.
How to take tyrosine and how much. Recommended dose of tyrosine:
The effectiveness of tyrosine has been scientifically proven. Athletes who want to improve their performance naturally often resort to tyrosine, since it increases energy, power and motivation and has no side effects.
Tyrosine helps sportspeople who are gearing up to reach their goals in competitions. An additional supply of tyrosine will help them achieve better records and it will ensure that their bodies are in optimal conditions.
Dietary tyrosine supplements are available in tablets, capsules or powder and should be taken with water or juice. The dose depends on each individual case and ranges from 1 to 2 grams. It should be taken before an activity that is going to trigger physical or mental stress.
Tyrosine is also used in special sport diets to reduce appetite while increasing the energy levels due to its properties.
General and side effects of tyrosine
Those products that provide an additional quantity of L-tyrosine to the body produce an increase in the production of dopamine, melatonin, epinephrine, norepinephrine and beta endorphin.
This increase affects several areas of the body and the brain and it is mainly experienced as an increased concentration, enthusiasm, vitality, creativity and a good mood in general.
This amino acid increases the production of serotonin, therefore, L-tyrosine is used to treat depression and anxiety, as well as some cardiovascular diseases and to treat chronic muscle tension, insomnia, headaches or migraines.
Tyrosine encourages a restful sleep and helps to control the appetite, which helps to avoid cravings for foods rich in carbs or sweets. Ultimately, tyrosine encourages a greater mental clarity, it increases the concentration, learning ability and memory.
Despite all these properties, L-tyrosine supplements have no side effects as long as we take the recommended dose.
Only those who suffer certain diseases, such as the metabolic disorder phenylketonuria (which is the inability to produce phenylalanine when taking the amino acid) should avoid taking L-tyrosine supplements.
It should also be taken into account that many protein products are enriched with amino acids. In this case, we should check the composition of each product and the amount of tyrosine it contains, in order to calculate the dose we should take correctly.
You should consult your doctor if you have any question about the dose that you should take or your tolerance level.
Positive effects of L-tyrosine for athletes and sportspeople
As long as we take the recommended dose of this amino acid, it can be a useful supplement for the diet of sportspeople. Its positive effects can be clearly observed in an enhanced performance.
Tyrosine helps to keep us motivated so that the training can continue, even under high stress conditions and during phases of intense training.
The positive effect of tyrosine consists of increasing the levels of serotonin, which has a positive impact on the organism and the physique of athletes, since it encourages an optimal functioning of the cardiovascular, gastrointestinal and central nervous systems. So it is no surprise that serotonin is known as the hormone of happiness.
When we take tyrosine, we are capable of seeing our objectives clearly and we can overcome the doubts and pessimistic thoughts. In addition, it also ensures a restful, deep sleep which helps us face a new day full of energy. Athletes can improve their health overall, which helps them achieve goals with full confidence.
Tyrosine does not directly increase the growth of muscle, but it helps the athlete to stay focused and comfortable during the workouts. Therefore, it can help us to increase the performance, to achieve our goals and to always have a positive motivation.
The opinion of experts about tyrosine:
It has been proven that tyrosine has a positive effect on the mood that is similar to dopamine, epinephrine and norepinephrine. Tyrosine also improves the memory and intellectual performance.
Tyrosine affects the production of thyroid hormones. A deficit of said hormones can cause lethargy, fatigue and pessimism.
The body itself can obtain tyrosine from the essential amino acid phenylalanine. Clinical studies have shown that children who suffer from ADD and the elderly have a low concentrations of phenylalanine, which is why they cannot produce enough tyrosine.
In another study it was found that phenylalanine, a precursor form of tyrosine, relieved the pain of the patients, which means that it can be useful for the treatment of different diseases.
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