Tyrosine

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 absorption

Nutrient forms are listed from best to worst:

N-acetyl-L-tyrosine (NALT). A more stable and soluble form is better tolerated and retains activity longer, but is absorbed less effectively — a slightly higher dose is needed. It is suitable for cognitive support and during stress.

L-tyrosine. The basic form is well absorbed and quickly used for the synthesis of dopamine, norepinephrine, and thyroid hormones. It is preferred in conditions of deficiency, fatigue, during high loads, and depression.

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Amazing Nutrition, Amazing Fomulas, L-Tyrosine, 500 mg, 180 Capsules

≈ $15.75

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Metabolic Nutrition, L-Tyrosine, Pure Pharma Grade, 90 Capsules

≈ $13.08

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Nature's Craft, L-Tyrosine, 500 mg, 120 Capsules

≈ $16.59

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Nutricost, N-Acetyl L-Tyrosine, 350 mg, 120 Capsules

≈ $12.40

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Nutricost, L-Tyrosine, 500 mg, 180 Capsules

≈ $18.65

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NOW Foods, L-Tyrosine, 500 mg, 120 Capsules

≈ $12.03

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PrePrimal, L-Tyrosine, 500 mg , 180 Capsules

≈ $21.14

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Source Naturals, L-Tyrosine, 500 mg, 100 Tablets

≈ $13.07

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Swanson, L-Tyrosine, 500 mg, 100 Capsules

≈ $10.10

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The Vitamin Shoppe, L-Tyrosine, 500 mg, 300 Capsules

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DL-tyrosine. A mixture of L- and D-isomers, where only the L-form is active. The efficacy is lower, it is rarely used and not recommended for therapeutic use.

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.