Tyrosine is an amino acid. Let us discover together its characteristics, its effects and why it should be consumed.
Tyrosine is a non-essential amino acid (made from proteins) that can be synthesized by the body. However, there is also tyrosine in the protein-rich diet or in the form of dietary supplements relevant to athletes.
What are the characteristics of tyrosine?
It is therefore a non-essential amino acid, but primordial for the smooth functioning of the body.
It allows the synthesis of multiple neurotransmitters.
It is mainly found in products of animal origin as well as in oily products.
The dietary supplements in L-tyrosine are extremely present in the athlete in order, in particular, to combat fatigue.
It has antioxidant actions that mitigate cellular aging.
Why should you eat foods rich in tyrosine?
The benefits of tyrosine are numerous. Here are a few:
Hormonal synthesis: Tyrosine acts in the syntheses of adrenaline and norepinephrine, but also of melanine (which is the pigment of the skin as well as of the hair) and also of thyroid hormones.
Antioxidant: Tyrosine has an optimal antioxidant action giving the ability to restrict cellular aging.
Anti-fatigue and also anti-stress: if there is intense physical activity, a tyrosine supplement can be considered in order to significantly improve dopamine production and benefit from optimal recovery.
Milk, eggs, meat, fish, nuts (cajou & almonds), avocados, mushrooms, green beans, potatoes, berries, beets, radishes, asparagus, parsley, cucumbers, red onions, spinach as well as strawberries are all foods rich in tyrosine.
How to use tyrosine?
With regard to the use of tyrosine, the daily requirements are estimated to be between one and two grams of Tyrosine for a well-being adult. But above all, we should not take them on a continuous basis. Only when there is a need, i.e. as a limiting factor in the central synthesis of catecholamines (norepinephrine and dopamine) during chronic or acute stress.
Regarding dietary supplements in L-tyrosine, be aware that they are generally given in order to optimize mental awakening and energy, especially in sports people or in bachelors or competitors. They offer the ability to perfectly combat physical as well as mental fatigue. As for tyrosine supplementation, it is mostly 500 mg of L-thyrosine every day. We advise you to take this in the first part of the day, on a fast, 30 minutes before a meal, when the synthesis of neurotransmitters in the brain is at its peak stage and there is no metabolic competition with other nutrients.
What are the side effects of tyrosine?
Can a lack of tyrosine be harmful to the body? Tyrosine is essentially synthesized by the body. However, it is quite possible that it is in smaller quantities. In such contexts, there is great fatigue and less resistance to stress.
As far as chemical properties are concerned, tyrosine is defined by its phenol group, of which hydroxyl is acidic. This amino acid is synthesized through phenylalanine. It has an extremely important function, as it plays a role in the synthesis of a multitude of essential substances such as dopamine, norepinephrine and adrenaline. In addition, be aware that it is a precursor of thyroid hormones as well as melanine.
What references are used for this article?
Here are the two main references that have been used in writing this article on tyrosine. The first reference is "McLean A, Rubinsztein JS, Robbins TW, Sahakian BJ., "The effects of tyrosine depletion in normal healthy volunteers: implications for unipolar depression.", Psychopharmacology, vol. 171, no. 3, 2004, p. 286-97". The second reference used in writing this article is "Ullrich, A., & Schlessinger, J. (1990). Signal transduction by receptors with tyrosine kinase activity. Cell, 61(2), 203-212.