Tyrosinase
Also known as: Tyrosine, L-Tyrosine
Overview
Tyrosine is a non-essential amino acid found in protein-rich foods like meat, fish, eggs, and dairy. As a dietary supplement, it's primarily used to support cognitive function, especially under stress, and is being researched for potential benefits in exercise performance. Tyrosine serves as a precursor to key neurotransmitters, including dopamine, norepinephrine, and epinephrine, which play crucial roles in mood, stress response, and cognitive processes. While generally well-absorbed orally, its effects can vary. Research suggests cognitive benefits are more consistent, while evidence for enhancing endurance performance remains mixed and inconclusive. It is available in capsule and tablet form.
Benefits
Tyrosine supplementation is primarily known for enhancing cognitive performance, particularly in stressful or demanding situations. Research consistently demonstrates that tyrosine can improve focus, memory, and mental clarity when individuals are under stress or facing cognitively challenging tasks. However, evidence supporting its effectiveness for endurance performance is limited. Studies have shown no significant improvement in time to exhaustion or time trial performance. Therefore, while tyrosine may offer cognitive benefits, its impact on physical endurance remains uncertain and requires further investigation. Cognitive benefits are most pronounced in individuals under stress or in cognitively demanding conditions.
How it works
Tyrosine functions as a precursor to several important neurotransmitters, including dopamine, norepinephrine, and epinephrine. By increasing the availability of tyrosine, supplementation can enhance the synthesis of these neurotransmitters. These neurotransmitters play critical roles in regulating mood, stress response, cognitive function, and alertness. The increased production of these neurotransmitters can improve cognitive performance, especially under stressful conditions. Tyrosine is generally well-absorbed when taken orally, allowing it to readily cross the blood-brain barrier and influence neurotransmitter synthesis in the brain.
Side effects
Tyrosine is generally considered safe when used appropriately. Common side effects are not consistently reported, but some individuals may experience gastrointestinal upset. Rare side effects are not well-documented. Potential drug interactions exist, particularly with MAOIs and other medications affecting neurotransmitter levels; caution is advised in such cases. Individuals with certain medical conditions affecting neurotransmitter balance should also exercise caution. Pregnant or breastfeeding women should consult healthcare providers before use. While generally safe, it is important to adhere to recommended dosages and seek medical advice if you have underlying health conditions or are taking medications that affect neurotransmitter levels.
Dosage
The typical effective dose of tyrosine ranges from 500 mg to 2 grams. For cognitive benefits, a dosage of 1 to 2 grams is often recommended. The maximum safe dose is not well-defined, but high doses are generally not recommended. It is best taken on an empty stomach for cognitive benefits. Tyrosine is available in capsules or tablets. Absorption may be affected by food intake. There are no specifically identified required cofactors. Always follow product label instructions or consult with a healthcare professional to determine the appropriate dosage for your individual needs.
FAQs
When is the best time to take tyrosine?
For cognitive benefits, it's best taken on an empty stomach, ideally before engaging in stressful or cognitively demanding tasks. This allows for optimal absorption and neurotransmitter synthesis.
Is tyrosine safe to take with other medications?
Caution is advised, especially if you are taking MAOIs or other medications that affect neurotransmitter levels. Consult with a healthcare professional to avoid potential interactions.
Can tyrosine improve endurance performance?
Current research provides limited evidence supporting its effectiveness for endurance performance. Studies have shown no significant improvement in time to exhaustion or time trial performance.
What are the expected results from taking tyrosine?
Cognitive benefits, such as improved focus and mental clarity under stress, are more consistently reported. Improvements in physical performance are less certain based on current research.
Are there any side effects?
Tyrosine is generally safe, but some individuals may experience mild gastrointestinal upset. Rare side effects are not well-documented. Consult a healthcare provider if you experience adverse effects.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38290812/ – This systematic review and meta-analysis evaluated the effects of tyrosine supplementation on whole-body endurance performance. The study found no significant differences between tyrosine and placebo conditions for time to exhaustion and time trial performance, concluding that tyrosine is ineffective for endurance performance.
- https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2309434 – This systematic review with meta-analysis reported similar findings, indicating that tyrosine supplementation does not improve whole-body endurance performance. The results suggest that tyrosine is not beneficial for enhancing physical endurance capacity.
- https://www.sciencedirect.com/science/article/abs/pii/S0022395615002472 – This review on cognitive benefits highlights that tyrosine supplementation effectively enhances cognitive performance, particularly in stressful or cognitively demanding situations. The review supports the use of tyrosine to improve focus, memory, and mental clarity under stress.
- https://ashpublications.org/blood/article/136/Supplement%201/18/473416/Safety-and-Efficacy-of-Tyrosine-Kinase-Inhibitors – This article discusses the safety and efficacy of tyrosine kinase inhibitors, which are unrelated to tyrosine as a supplement. Therefore, this source is not relevant to the effects or benefits of tyrosine supplementation.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0317486 – This study investigates the impact of tyrosine on cognitive flexibility and working memory under stress. The findings suggest that tyrosine supplementation can improve cognitive performance in demanding situations, supporting its potential as a cognitive enhancer.
