Tyrosine is a non-essential aromatic amino acid, that is, it is produced by the body from another amino acid, phenylalanine. In addition, it can also be obtained from consumption of certain foods, such as cheese, fish, avocado and nuts for example, and in the form of nutritional supplement, such as L-Tyrosine.
This amino acid is a precursor to neurotransmitters like dopamine, being associated with antidepressant effects, and is also present in the process of synthesis of melanin, a substance that gives color to the skin, eyes and hair.
Tyrosine offers several health benefits, including
Therefore, supplementation may help people with phenylketonuria, which is a disease in which phenylalanine cannot be synthesized, so it is not possible to form tyrosine, since this amino acid is formed from phenylalanine, which causes a tyrosine deficiency in the body.However, studies on the use of tyrosine supplements in people with phenylketonuria are not yet conclusive.
Tyrosine is an amino acid responsible for various functions in the body and, when it reaches the brain, becomes a precursor to certain neurotransmitters, such as dopamine, norepinephrine and adrenaline, so it can be considered an essential part of the nervous system.
In addition, tyrosine also acts in the formation of thyroid hormones, catechol and melanin; it is also important for the formation of several proteins in the body, including encephalins, which are considered natural painkillers in the body because they are involved in pain regulation.
The main foods rich in tyrosine are milk and its derivatives, the other foods rich in tyrosine are:
In addition to these, other foods in which tyrosine can be found are mushrooms, green beans, potatoes, eggplant, beetroot, radio, chimbombo, turnip, chicory, asparagus, broccoli, cucumber, parsley, purple onion, spinach, tomatoes and cabbage.
There are two types of supplements, one with free amino acid Tyrosine and the other with N-acetyl L-Tyrosine, known as NALT. The difference is that NALT is more water soluble and can be metabolized more slowly in the body, while to achieve the same effect, free tyrosine should be consumed in higher doses.
To improve mental performance in the event of a stressful situation or for periods of sleep deprivation, for example, the recommendation is 100 to 200 mg/kg per day, although studies are inconclusive in the intake of this amino acid prior to physical activity to improve performance, it is recommended to consume between 500 and 2000 mg 1 hour before activity.
In any case, it is ideal to consult a doctor or nutritionist before using the tyrosine supplement.
The use of the supplement is contraindicated during pregnancy and lactation, since there is not much information about it, it should also be avoided by people with hyperthyroidism or Graves’ disease.
In addition, tyrosine may interact with medications such as levodopa, medications to treat thyroid problems and antidepressants, and monoamine oxidase inhibitors, as it can cause high blood pressure.