Need help with focus, attention, and alertness? As we age, it's common to experience decreased cognitive function. Such symptoms might indicate a deficiency in L-Tyrosine, an essential amino acid crucial for mental health and physical performance. This article delves into L-Tyrosine—what it is, its benefits, recommended dosage, and any associated side effects.

What is L-Tyrosine?

L-Tyrosine, a vital amino acid, is crucial in producing several neurotransmitters within our body (1). Classified as a non-essential amino acid, our body can synthesise L-Tyrosine from another amino acid—phenylalanine. However, deficiency may occur since the body produces it in relatively small amounts. To enjoy the benefits of L-Tyrosine, consider incorporating tyrosine-rich foods into your diet or taking supplements.

How Does Tyrosine Work?

When taken orally, L-Tyrosine gets absorbed into the bloodstream via the intestines, making its way to the brain, contributing significantly to neurotransmitter production. In the brain, L-Tyrosine is converted into L-dopa, which then transforms into active dopamine. Dopamine further converts into adrenaline and noradrenaline, crucial compounds that aid the body during periods of heightened stress. These neurotransmitters influence various mental and cognitive processes (2).

Besides its mental health benefits, L-Tyrosine also contributes to physical well-being. Regular intake of L-Tyrosine can enhance exercise tolerance and improve endurance (3). By aiding the synthesis of adrenaline, it bolsters exercise performance. Additionally, by stimulating the production of the dopamine neurotransmitter—involved in mood regulation—L-Tyrosine supports mental and physical health by regulating crucial chemical messengers and hormone levels.

Health Benefits of L-Tyrosine:

While L-Tyrosine may not be an essential amino acid, an ample intake can contribute significantly to maintaining mental and physical health. The ingredients of Super 23, including L-Tyrosine, are carefully selected and organically sourced. Rigorous quality and safety tests are carried out before the final packaging, ensuring the supplement's safety and the absence of adverse side effects. Let's delve into the various health benefits you may experience with regular L-Tyrosine use:

Cognitive Function:

L-Tyrosine is integral for optimal cognitive functions and abilities. Enhanced cognitive performance is directly linked to the efficient release of neurotransmitters such as dopamine, adrenaline, and noradrenaline—improving focus, attention, alertness, and problem-solving abilities. Additionally, it aids in boosting mental clarity and reducing age-related brain fog (4).

Mental Performance under Stress:

Stress can impair cognitive function. In stressful situations, the body's major defensive systems become alert, causing an increased release of neurotransmitters which can deplete brain reserves. This may result in diminished mental activity and disturbed cognitive function, making it challenging to handle such conditions. L-Tyrosine promotes the release of dopamine, which converts into adrenaline and noradrenaline neurotransmitters that effectively manage stress in the body (4).

Memory Performance under Stress:

L-Tyrosine isn't just beneficial for mental clarity and cognitive function; it's also instrumental in sharpening memory. Ageing can lead to a depletion of brain cells and a consequent decline in memory. Regular intake of L-Tyrosine helps maintain the necessary levels of neurotransmitters and protects brain cells from age-associated damage.

Cognitive Load:

Cognitive load and stress can exhaust the neurotransmitter reserves in the body, potentially leading to anxiety and, if persistent, depression. Research shows that regular intake of L-Tyrosine can combat cognitive load and promote a peaceful mood in users.

May Help with Depression:

One major cause of depression is chronic stress, which can deplete the body's neurotransmitter reserves. Mood disorders and depression have become increasingly common in our technology-driven era. In these circumstances, maintaining healthy levels of L-Tyrosine can be challenging. However, L-Tyrosine stimulates the production of various neurotransmitters, potentially elevating mood and warding off depressive disorders (5).

Production of Essential Brain Chemicals:

The body's healthy functioning requires adequate production of chemical messengers to transmit information effectively from and to the brain. L-Tyrosine influences the production of the following chemical messengers (6):

Dopamine:

As a precursor to dopamine, increased L-Tyrosine intake can lead to increased dopamine synthesis. Adequate dopamine levels are essential for motivation, pleasure, and reward pathways.

Adrenaline & Noradrenaline:

L-Tyrosine enhances dopamine production, boosting the synthesis of adrenaline and noradrenaline. These hormones are crucial in stressful situations, preparing the body for "fight or flight" responses. Noradrenaline also helps to restore the body's functions after the stress has subsided. Sufficient L-Tyrosine intake can maintain healthy adrenaline, noradrenaline, and dopamine levels.

Norepinephrine:

Norepinephrine is a crucial neurotransmitter that contributes to maintaining focus and attention. L-Tyrosine boosts norepinephrine levels, which can be particularly helpful in stressful conditions.

Thyroid Hormones:

L-Tyrosine also plays a part in synthesising thyroid hormones, regulating metabolism and energy levels in the body. An adequate intake of L-Tyrosine can stimulate metabolism, helping to prevent obesity and metabolic disorders.

Melatonin:

L-Tyrosine aids the release of the brain hormone melatonin, which regulates the sleep-wake cycle and controls the body's circadian rhythms.

Melanin:

As a precursor of the pigment melanin—responsible for skin, hair, and eye colour—L-Tyrosine contributes to the body's overall functions, even though melanin doesn't directly affect physiological processes.

By boosting the production of neurotransmitters, L-Tyrosine helps ensure these chemical messengers are abundant within the body. These neurotransmitters, produced by the brain, travel through nerves signalling muscles to perform the desired actions. As such, they're critical for both mental and physical health.

Dosage Guidelines:

L-Tyrosine is available in various dosage forms, including capsules, tablets, powder, or as part of other supplement combinations. The suggested dosage of L-Tyrosine hinges on factors such as age, gender, individual health, and the supplement's dosage form. In supplement form, the recommended dosage is typically two tablets per day. However, some formulations may contain high doses of L-Tyrosine, and the daily intake should be adjusted accordingly. If you're already on medication, it's crucial to consult a healthcare provider before beginning any new supplement regimen.

Best Time to Take L-Tyrosine:

The optimal time to take an L-Tyrosine supplement is early morning or before a workout. This timing ensures maximum absorption into the bloodstream due to an empty stomach. Additionally, taking it before exercise can increase stamina during the training and prevent muscle fatigue afterwards. Maintaining a consistent time for supplement intake is advised; if you take the first dose of L-Tyrosine early in the morning, aim to take the second dose simultaneously the following day. This schedule helps maintain steady levels of L-Tyrosine in the blood for optimal results.

Natural Sources of L-Tyrosine:

While the body does synthesise L-Tyrosine, it's possible to deplete your reserves if your diet doesn't contain enough L-Tyrosine-rich foods. To boost your L-Tyrosine levels naturally, you can incorporate the following foods into your diet (7):

• Eggs

• Meat (chicken, turkey, beef)

• Fish (salmon, tuna)

• Dairy products (cheese, yogurt)

• Legumes (beans, lentils)

• Seeds and nuts (pumpkin seeds, sesame seeds, almonds)

Potential Side Effects of L-Tyrosine:

Generally, L-Tyrosine is safe when used according to guidelines and in the recommended dose. However, some individuals may experience mild side effects, such as nausea, vomiting, digestive issues, and brain fog. A high L-Tyrosine dosage could lead to an increased heart rate and headaches. If you experience unusual symptoms, it's crucial to consult a healthcare provider. People sensitive to L-Tyrosine supplements may need a reduced dose to minimise potential side effects.

Final Thoughts:

As found in the Super 23 supplement, L-Tyrosine is a significant amino acid with numerous benefits, including cognitive enhancement, mood elevation, and stress reduction. It assists in maintaining and increasing neurotransmitter levels, which regulate various physiological functions. L-Tyrosine is a precursor to dopamine, a neurotransmitter involved in pleasure and alertness. Dopamine is further converted into the stress hormones adrenaline and noradrenaline, which manage stressful situations and aid in the 'fight or flight' response. Thus, L-Tyrosine improves physical health and boosts mental health and cognition. While L-Tyrosine has many benefits, it's vital to follow the guidelines and recommendations provided on the product.

References:

1. Young, S.N., 2007. L-Tyrosine to alleviate the effects of stress? Journal of Psychiatry & Neuroscience, 32(3), pp.224. Available at: /pmc/articles/PMC1863555/ [Accessed July 20, 2023].
   
   
2. Marriott, B.M., Institute of Medicine (US) Committee on Military Nutrition Research, 1994. Tyrosine and Stress: Human and Animal Studies. Available at: https://www.ncbi.nlm.nih.gov/books/NBK209061/ [Accessed July 20, 2023].
   
   
3. Tumilty, L., Davison, G., Beckmann, M., and Thatcher, R., 2011. Oral tyrosine supplementation improves exercise capacity in the heat. European Journal of Applied Physiology, 111(12), pp.2941-2950. doi:10.1007/S00421-011-1921-4.
   
   
4. Bloemendaal, M., Froböse, M.I., Wegman, J., et al., 2018. Neuro-Cognitive Effects of Acute Tyrosine Administration on Reactive and Proactive Response Inhibition in Healthy Older Adults. eNeuro, 5(2), pp.35-52. doi:10.1523/ENEURO.0035-17.2018.
   
   
5. Alabsi, A., Khoudary, A.C., and Abdelwahed, W., 2016. The Antidepressant Effect of L-Tyrosine-Loaded Nanoparticles: Behavioral Aspects. Annals of Neuroscience, 23(2), p.89. doi:10.1159/000443575.
   
   
6. Kruve, A., and Kaupmees, K., 2017. Predicting ESI/MS Signal Change for Anions in Different Solvents. Analytical Chemistry, 89(9), pp.5079-5086. doi:10.1021/ACS.ANALCHEM.7B00595.
   
   
7. Kühn, S., Düzel, S., Colzato, L., et al., 2019. Food for thought: association between dietary tyrosine and cognitive performance in younger and older adults. Psychological Research, 83(6), p.1097. doi:10.1007/S00426-017-0957-4.