Dopamine is known as the “feel-good hormone”. With the right balance it can lead to feelings of happiness, motivation, alertness, and focus. In the search for ways to increase dopamine levels, L-Tyrosine supplements are a popular choice. Here’s what you need to know about this amino acid and how it can help.
What Is Tyrosine
Tyrosine is a nonessential amino acid, the building block of proteins. It’s produced in the body from another amino acid, phenylalanine. While it can be obtained by adding certain foods to your diet, it’s usually taken in supplement form.
Supplementing with tyrosine increases levels of the following neurotransmitters:
- Dopamine
- Adrenaline
- Norepinephrine
What is the link between L-Tyrosine and Dopamine?
There are several ways to boost your dopamine levels, and one of the healthiest ways is through exercise. While it is also available in certain foods we eat, Tyrosine supplements have grown in popularity among those who want to boost their dopamine naturally.
Tyrosine produces important brain chemicals that help nerve cells communicate and may even regulate mood. Depending on the supplement dose, it may help boost physical and mental performance. However, to date not all research is conclusive, and it’s important to know there may be side effects.
According to published research, “The fact that tyrosine increases dopamine availability that, in turn, may enhance cognitive performance has led to numerous studies on healthy young participants taking tyrosine as a food supplement. As a result of this dietary intervention, participants show performance increases in working memory and executive functions.”
Advantages of Tyrosine
The advantages of L-Tyrosine go beyond boosting dopamine. Here are some advantages of using this supplement.
1. Possible Treatment of Phenylketonuria
Phenylketonuria is a rare inherited disorder that causes an amino acid, phenylalanine to build up in the body. Also known as PKU, it is caused by a change in the phenylalanine hydroxylase (PAH) gene. Without treatment, brain and nervous system damage can occur. Common symptoms include:
- Behavioral difficulties such as frequent temper tantrums and episodes of self-harm
- Tremors
- Eczema
- Musty smell on the skin, breath, and urine
Affected individuals cannot form tyrosine, making it an essential amino acid. Because phenylalanine plays a role in the making of tyrosine, tyrosine deficiency develops in these individuals. This leads to a decrease in neurotransmitters.
Trials show that blood tyrosine levels are higher in those receiving tyrosine supplements than those who aren’t. But, there isn’t enough scientific evidence to support the use of tyrosine supplements as an effective treatment option.
2. Stress
Researchers believe that, under stress, the body cannot make enough tyrosine. This leads to a decrease in catecholamines (stress neurotransmitters). Catecholamines (which include dopamine, adrenaline, and norepinephrine) are an important part of the body’s stress response because they’re vital to your flight-or-fight response. Tyrosine plays a role in the production of these stress hormones.
Supplementing tyrosine can increase neurotransmitter levels, which helps improve your memory and performance in stressful situations. A study of 22 women found that tyrosine improved working memory during a mentally demanding task. Another similar study of 22 other participants showed that it improved cognitive flexibility.
3. Sleep Deprivation
Research states that we should be getting at least 7–9 hours of sleep a day. But the National Institutes of Health says that the average person sleeps for less than 7 hours every night. Because we live such fast-paced lives, it’s almost impossible to get these hours of sleep in. Sleep deficiency is linked to chronic health problems, including heart disease, kidney disease, diabetes, and high blood pressure,
Research shows that tyrosine can help sleep-deprived people stay alert for 3 hours longer than those who don’t take it. More research shows that it also improves reasoning and memory in those who are sleep-deprived.
4. Depression
Depressed people have low tyrosine levels. Because it works as a natural antidepressant, tyrosine can improve depression symptoms.
It can be converted into norepinephrine, a mood neurotransmitter. Depression occurs when your brain’s neurotransmitters are unbalanced.
Research. shows depressed people with low dopamine, adrenaline, and noradrenaline levels may get results using tyrosine. A study on those with dopamine-deficient depression found that tyrosine aided depression.
Possible Side Effects of Tyrosine
L-Tyrosine is safe when used short-term. Research shows safety when taken for up to 3 months. While not all side effects are known, they include:
- Nausea
- Headaches
- Heartburn
- Joint pain
- Feeling tired
- Upset stomach
Possible Interactions With Medication
- Monoxide Oxidase Inhibitors (MAOIs): Tyramine is an amino acid that helps regulate blood pressure, and it is produced by the breakdown of tyrosine. Antidepressant medications (MAOIs) stop the enzyme monoamine oxidase. This breaks down excess tyramine in the body, and combining MAOIs with tyramine can increase blood pressure to dangerous levels.
- Levodopa (L-dopa): This is a medication used for treating Parkinson’s disease. In the body, L-dopa and tyrosine compete to be absorbed in the small intestine. This interferes with L-dopa’s effectiveness.
Food Sources for Tyrosine
If you want a long-term increase in your tyrosine levels, choose food sources that are high in tyrosine into your diet. These include:
- Sesame seeds
- Cheese
- Soybeans
- Fish
- Nuts
- Avocado’s
- Tofu
- Lentils
- Whole Grain
Tyrosine Is An Option To Consider
Before making any decisions to implement tyrosine supplements into your lifestyle, consult your doctor. Because of its interaction with certain medications, tyrosine should be used under strict supervision. This will help you establish the right dosage and ensure limited side effects and optimal results.
Main image by Supliful – Supplements On Demand via Unsplash
References
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Chassignolle, M., Jovanovic, L., Schmidt-Mutter, C., Behr, G., Giersch, A. and Coull, J.T., 2021. Dopamine precursor depletion in healthy volunteers impairs processing of duration but not temporal order. Journal of cognitive neuroscience, 33(5), pp.946-963.
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Borwick, C., Lal, R., Lim, L.W., Stagg, C.J. and Aquili, L., 2020. Dopamine depletion effects on cognitive flexibility as modulated by tDCS of the dlPFC. Brain stimulation, 13(1), pp.105-108.
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Franco, R., Reyes-Resina, I. and Navarro, G., 2021. Dopamine in health and disease: much more than a neurotransmitter. Biomedicines, 9(2), p.109.
