L-Tyrosine
- Latin Name: L-Tyrosine
- Common Name: Tyrosine
- Category: Amino Acid / Building Block of Protein
- Source: Naturally found in protein-rich foods or produced synthetically for supplements
What is L-Tyrosine?
L-Tyrosine is a non-essential amino acid that your body can make from another amino acid called phenylalanine. It acts as a building block for important brain chemicals called neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters help regulate mental performance, alertness, and how your body responds to stress. You can find tyrosine naturally in high-protein foods or take it as a supplement to support cognitive function during demanding situations.
L-Tyrosine Benefits
Supports Mental Focus and Cognitive Function
L-Tyrosine may help maintain concentration, memory, and alertness, especially when you're under stress or dealing with fatigue. Studies show it can support performance during demanding tasks or periods of sleep deprivation. By helping your brain produce key neurotransmitters, it may keep your mental sharpness intact when you need it most.
Promotes Stress and Mood Balance
Tyrosine supports the production of dopamine and norepinephrine, neurotransmitters linked to emotional resilience and mood regulation. It may help your body adapt to occasional mental or physical stress more effectively. This amino acid can be particularly helpful during high-pressure situations when neurotransmitter levels may become depleted.
Encourages Healthy Metabolism and Weight Management
L-Tyrosine helps make thyroid hormones, which play an essential role in regulating your metabolic rate. When combined with balanced nutrition and regular activity, it may support healthy metabolism and fat utilization. This can help maintain energy levels and motivation for physical activity.
Enhances Energy and Motivation
By fueling neurotransmitter synthesis, L-Tyrosine supports natural energy and drive. It may improve alertness during exercise or long work hours when mental and physical demands are high. This makes it a popular choice for people looking to stay focused and energized throughout their day.
Supports Mental Focus and Cognitive Function
Promotes Stress and Mood Balance
Encourages Healthy Metabolism and Weight Management
Enhances Energy and Motivation
PureHealth Research Products With L-Tyrosine
Ageless Brain
Memory | Focus | Clarity
Ageless Brain contains 8 research-backed ingredients that strengthens memory retention, cognitive brain functions, learning, concentration, mental clarity, and alertness. It also, improves mood, and overall well-being.
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Thyroid Harmony Formula
Energy | Function | Metabolism
Thyroid Harmony Formula contains 10 research-backed ingredients designed to support thyroid function, balance hormone levels, boost energy and metabolism, promote optimal weight, enhance immune system, and support overall health & wellness.
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Ageless Brain
Memory | Focus | Clarity
Ageless Brain contains 8 research-backed ingredients that strengthens memory retention, cognitive brain functions, learning, concentration, mental clarity, and alertness. It also, improves mood, and overall well-being.
Subscribe & Save 10%
Thyroid Harmony Formula
Energy | Function | Metabolism
Thyroid Harmony Formula contains 10 research-backed ingredients designed to support thyroid function, balance hormone levels, boost energy and metabolism, promote optimal weight, enhance immune system, and support overall health & wellness.
Subscribe & Save 10%
Daily L-Tyrosine Dosage
Typical supplemental doses of L-Tyrosine range from 500 to 2,000 mg daily, depending on your goals and individual needs. Some people may benefit from lower doses around 500 mg, while others use higher amounts for specific purposes like cognitive support during stress. Dosage may vary based on body weight and intended use, such as focus, metabolism support, or exercise performance. It's best to start with a lower dose and adjust based on how you feel, or consult with a healthcare provider to find what works for you.
L-Tyrosine Dosage for Weight Loss
Age Group/Purpose
Recommended Daily Intake (mg)
Adults (18-50)
500-1,500
Women (51+)
500-1,500
Men (51+)
500-1,500
Older Adults (65+)
500-1,000
Pre-Workout Support
500-1,500
Weight Management Goals
1,000-1,500
Upper Limit
2,000
Age Group/Purpose
Recommended Daily Intake (mg)
Adults (18-50)
500-1,500
Women (51+)
500-1,500
Men (51+)
500-1,500
Older Adults (65+)
500-1,000
Pre-Workout Support
500-1,500
Weight Management Goals
1,000-1,500
Upper Limit
2,000
For weight management goals, some studies suggest taking 500 to 1,500 mg of L-Tyrosine before physical activity. This may help support alertness and motivation during exercise sessions. It's worth noting that L-Tyrosine doesn't directly cause weight loss on its own. Instead, it may help sustain focus and energy in calorie-controlled or active routines by supporting thyroid function and metabolic processes. For best results, combine tyrosine supplementation with balanced nutrition, regular physical activity, and proper hydration.
Interactions with Other Ingredients
L-Theanine and L-Tyrosine - These two amino acids may complement each other well. L-Theanine promotes calm focus and relaxation, while L-Tyrosine supports mental energy and alertness. Taking them together may create balanced energy without overstimulation, making this combination popular in nootropic supplements.
L-Tyrosine and Magnesium - Magnesium supports the activity of enzymes that help convert L-Tyrosine into neurotransmitters like dopamine. This mineral acts as a cofactor in the conversion process, potentially making tyrosine supplementation more effective when adequate magnesium levels are present. Vitamin B6, vitamin C, and iron also play important roles as cofactors in converting tyrosine to neurotransmitters. Some people combine L-Tyrosine with caffeine or B-vitamins for enhanced cognitive support.
L-Tyrosine-Rich Foods
L-Tyrosine is naturally present in protein-rich foods. Adding these foods to your diet can help you get tyrosine from whole food sources:
- Chicken, turkey, and beef - particularly high in turkey and lean chicken breast
- Fish - salmon, tuna, and cod are excellent sources
- Dairy products - cheese, yogurt, and milk provide good amounts
- Legumes - soybeans, lentils, black beans, and peanuts
- Seeds and nuts - pumpkin seeds, almonds, and sesame seeds
- Whole grains - oats and quinoa contain moderate amounts
Combining these foods with other balanced protein sources can help you get optimal amino acid intake from your diet.
L-Tyrosine Side Effects
L-Tyrosine is generally well tolerated at recommended doses and is considered safe for most people. Some individuals may experience mild side effects, particularly when taking higher doses:
- Digestive Issues - Some people may feel mild stomach discomfort, nausea, or upset stomach, especially at higher doses. Taking tyrosine with food may help reduce these effects.
- Headaches - Occasional headaches can occur, particularly in people who already experience migraines. This may indicate your neurotransmitter levels are already balanced.
- Restlessness or Overstimulation - Sensitive individuals may feel jittery or overstimulated, especially when combining tyrosine with caffeine or taking it during high-stress periods. Taking it earlier in the day can help prevent sleep disturbances.
- Medication Interactions - L-Tyrosine may interact with thyroid medications, MAO inhibitors, or levodopa (used for Parkinson's disease). Consult with a healthcare provider if you're taking these medications before using tyrosine supplements.
FAQ
References
When is the best time to take L-Tyrosine?
L-Tyrosine works best when taken 30 to 60 minutes before demanding tasks or activities. Many people prefer taking it in the morning or early afternoon since it can be stimulating. Taking it later in the day may interfere with sleep for some individuals. Because tyrosine competes with other amino acids for absorption, it's most effective when taken on an empty stomach.
How to take L-Tyrosine?
L-Tyrosine supplements come in capsules, tablets, or powder form. You can take it with water on an empty stomach for better absorption. Some people split their daily dose into two smaller servings. If you experience digestive discomfort, try taking it with a small amount of food or reducing your dose.
How long does it take for L-Tyrosine to work?
L-Tyrosine typically begins working within 1 to 2 hours after ingestion, when plasma levels peak. You may notice improved focus and mental clarity during this window. The effects can last for 3 to 4 hours. For ongoing benefits with regular supplementation, some people report noticeable improvements in stress resilience within a few days to weeks.
How long does L-Tyrosine last?
The cognitive benefits of L-Tyrosine generally last between 3 to 4 hours after peak plasma levels are reached. Plasma tyrosine levels can remain elevated for up to 8 hours after supplementation. The duration of effects may vary based on individual metabolism, dosage, and whether you're experiencing stress or cognitive demands at the time.
Does L-Tyrosine cause anxiety?
L-Tyrosine typically doesn't cause anxiety in most people when taken at recommended doses. In fact, it may help support stress resilience by replenishing neurotransmitters depleted during stressful situations. However, sensitive individuals may experience overstimulation, especially at high doses or when combined with other stimulants. If you're prone to anxiety, start with a lower dose and avoid taking it late in the day.