Tyrosine
What is Tyrosine?
Tyrosine is a non-essential amino acid, a precursor to important neurotransmitters such as dopamine, norepinephrine, and adrenaline. It plays a key role in cognitive function, mood, and adaptation to stress. Tyrosine supplements are often used to improve focus and reduce fatigue during physical and mental exertion. A study published in the Journal of the International Society of Sports Nutrition shows that taking 100-150 mg/kg body weight before exercise can improve cognitive performance in stressful situations.
In addition to its involvement in neurotransmitter synthesis, tyrosine is important for the production of thyroid hormones and melanin – the pigment that gives color to skin and hair. Its deficiency can lead to symptoms such as fatigue, lack of concentration, and mood swings. Tyrosine intake is particularly relevant for athletes and people with an intense lifestyle, as it helps restore neurotransmitter levels after stress.
How to choose
- Form: L-Tyrosine is the most common and bioavailable form. N-acetyl-L-tyrosine (NALT) is another popular form, considered to be better absorbed and to cross the blood-brain barrier.
- Dosage: Typical doses range from 500 mg to 2000 mg daily, taken on an empty stomach, 30-60 minutes before mental or physical exertion. For optimal results, the dosage can be divided into 2-3 intakes throughout the day.
- Purity: Look for products with high purity, free from unnecessary fillers and allergens. Third-party certifications guarantee quality.
Common mistakes
- Exceeding the dose: Taking too high doses can lead to side effects such as headache, nausea, and insomnia. Always start with a lower dose and gradually increase it.
- Taking with food: Consuming tyrosine with food, especially protein-rich food, can reduce its absorption and effectiveness due to competition with other amino acids.
- Ignoring medical conditions: People with hyperthyroidism or high blood pressure should consult a doctor before taking, as tyrosine can affect thyroid hormone levels and blood pressure.
- Insufficient duration of intake: The effects of tyrosine may not be felt immediately. For some people, it takes several days to weeks for noticeable results.