Tyrosine — an amino acid that participates in the synthesis of neurotransmitters such as dopamine, norepinephrine, and epinephrine. These substances play an important role in regulating mood, energy levels, and cognitive activity.
Tyrosine is also necessary for the production of thyroxine — a hormone of the thyroid gland that regulates metabolism, and melanin — the pigment of the skin and hair.
Although tyrosine can be synthesized from phenylalanine, its levels decrease during stress or insufficient nutrition.
Beneficial Properties
Tyrosine improves concentration, memory, and learning ability, especially under stressful conditions.
It supports cognitive functions, aids in adaptation to mental loads, and may enhance performance.
It also participates in the regulation of hormonal balance and supports thyroid function.
Daily Requirement and Sources
The recommended daily dose of tyrosine for adults is 500–2000 mg.
In cases of high mental or physical exertion, an increase in dosage to 4000 mg is permissible, but only under medical supervision.
Sources of tyrosine:
- meat: chicken, turkey, beef, pork;
- seafood: fish, shrimp, mussels;
- dairy products: cheese, yogurt, milk;
- legumes: soy, lentils;
- nuts and seeds: almonds, pumpkin seeds.
Tyrosine is also available in supplement form.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
A deficiency of tyrosine may manifest as disturbances in psycho-emotional state and metabolism.
Possible symptoms include:
- depression;
- fatigue;
- decreased cognitive functions;
- hypothyroidism;
- weight gain.
Possible Risks of Excess and Their Manifestations
Excessive consumption of tyrosine, especially in supplement form, may lead to unwanted reactions. Possible symptoms include:
- headaches;
- anxiety and nervousness;
- increased heart rate;
- sleep problems.
Risks are especially relevant when exceeding a dose of 500 mg per day for an extended period.
It is recommended to adhere to a dosage of 50–100 mg per kilogram of body weight and consult a specialist if supplementation is necessary.
Features on a Keto Diet
On a keto diet, tyrosine helps cope with adaptation stress, improving mood and attention.
This is especially important in the first weeks of transitioning to a low-carbohydrate diet when energy and concentration may decrease. Maintaining adequate levels of tyrosine contributes to a smoother and more effective transition into ketosis.