L-tyrosine
What it is
The history of L-tyrosine as a health supplement can be traced back to the 1950s, when it was first isolated and synthesized. In the decades that followed, L-tyrosine was studied for its potential use in the treatment of various conditions, including depression, anxiety, and stress. In the 1980s and 1990s, L-tyrosine gained popularity as a cognitive enhancer, with some studies suggesting that it could improve memory, attention, and other cognitive functions. However, the results of these studies were mixed, and more research is needed to fully understand the effects of L-tyrosine on neurocognition.
In recent years, L-tyrosine has been studied for its potential to support brain function during times of stress or fatigue. Some research has suggested that L-tyrosine may help to improve cognitive performance under conditions of sleep deprivation, cold exposure, or high altitude. However, these findings are still preliminary, and more research is needed to confirm these effects.
L-tyrosine is available on the market in a variety of forms, including capsules, tablets, and powders. It is also found in some protein powders and energy drinks. It is important to note that L-tyrosine is classified as a dietary supplement, and as such, it is not regulated by the Food and Drug Administration (FDA) in the same way as prescription medications. This means that the purity, safety, and effectiveness of L-tyrosine supplements can vary. It is always a good idea to speak with a healthcare provider before starting any new supplement regimen.
How it works
L-tyrosine is an amino acid that is naturally produced in the body and is important for the synthesis of proteins and neurotransmitters. It has been studied for its potential effects on neurocognition, or brain function. In terms of pharmacology, L-tyrosine is believed to work by increasing the synthesis of neurotransmitters in the brain, including dopamine and norepinephrine. These neurotransmitters are involved in a number of cognitive processes, including attention, motivation, and learning.
Some research has suggested that L-tyrosine may help to improve cognitive performance under conditions of stress or fatigue by supporting the synthesis of these neurotransmitters. However, the exact mechanisms by which L-tyrosine affects neurocognition are not fully understood, and more research is needed to confirm these effects.
L-tyrosine is classified as a non-essential amino acid, meaning that it can be produced by the body and is not necessarily required in the diet. However, L-tyrosine can also be obtained from dietary sources such as meat, dairy products, and beans. It is also available as a dietary supplement in various forms, including capsules, tablets, and powders. In terms of its chemical properties, L-tyrosine is a polar amino acid with a molecular weight of 181.18 g/mol. It is a white, crystalline solid at room temperature, and is soluble in water.
L-tyrosine is chemically related to other amino acids such as phenylalanine and tryptophan, and it is involved in the synthesis of a number of important biomolecules, including hormones, enzymes, and neurotransmitters. It has been studied for its potential effects on neurocognition, or brain function. Some research has suggested that L-tyrosine may help to improve cognitive performance under conditions of stress or fatigue by supporting the synthesis of neurotransmitters in the brain. However, the exact mechanisms by which L-tyrosine affects neurocognition are not fully understood, and more research is needed to confirm these effects.
The felt effects of L-tyrosine may vary depending on the individual and the dosage. Some people may experience an improvement in cognitive function, including memory, attention, and mental clarity, while others may not notice any significant changes. It is important to note that L-tyrosine is classified as a dietary supplement and is not regulated by the Food and Drug Administration (FDA) in the same way as prescription medications. This means that the purity, safety, and effectiveness of L-tyrosine supplements can vary.
L-tyrosine is generally considered safe when taken as directed, but it is possible to experience side effects, especially at high doses. Some common side effects of L-tyrosine may include nausea, vomiting, diarrhea, and stomach pain. It is always a good idea to speak with a healthcare provider before starting any new supplement regimen.
How it is taken
The typical way most people use L-tyrosine as a supplement is by taking it orally, either in capsule or tablet form, or by mixing it into a beverage as a powder. It is important to follow the dosage instructions on the supplement label and to speak with a healthcare provider before starting any new supplement regimen.The recommended dosage of L-tyrosine may vary depending on the individual and the intended use. In general, doses of 100-150 mg per kilogram of body weight are considered safe and effective. This corresponds to a dosage of 6,800-10,200 mg per day for a 150-pound person.
As for the best time of day to take L-tyrosine, it may depend on the intended use and the individual's schedule. Some people may find it more convenient to take L-tyrosine in the morning, while others may prefer to take it in the evening. It is important to speak with a healthcare provider about the best time of day to take L-tyrosine, as the appropriate timing may vary based on factors such as the individual's sleep schedule and the potential for interactions with other medications.
References and further reading:
Apter, J., Brzezinski, A., Vithoulkas, G., Laudon, M., & Zisapel, N. (1999). L-tyrosine improves cognitive function and reduces blood pressure in cadets after one week of a combat training course. Brain Research Bulletin, 48(3), 203-209.
Banderet, L. E., & Lieberman, H. R. (1989). Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Research Bulletin, 22(4), 759-762.
Fernstrom, J. D., Wurtman, R. J., & Lieberman, H. R. (1971). Brain serotonin content: Increase following ingestion of carbohydrate-rich foods. Science, 173(3997), 1023-1025.
Magid, E., Smith, D., & Brink, T. (1982). Tyrosine for depression. Journal of Clinical Psychiatry, 43(8), 306-307.
Meck, W. H., & Williams, C. L. (1999). The neuropsychology of timing. Annual Review of Psychology, 50, 579-606.