Tyrosine is an amino acid named phenylalanine that is converted in the body to form tyrosine, non-essential amino acid. Without tyrosine, your body can’t make the neurotransmitters adrenaline, norepinephrine, and dopamine. Neurotransmitters facilitate communication between neurons and modulate mental states. Melanin, the colorant in hair and skin, is partially produced from tyrosine. The adrenal, thyroid, and pituitary glands benefit from their effects on their operations. It’s essential to the formation of nearly every protein in the body.
Tyrosine Production in the Body
The metabolic processes that take place in the small intestine make it possible to extract tyrosine from the food that has been consumed and then for this amino acid to be absorbed into the circulation. After arriving in the brain, it undergoes a process of transformation into a class of neurotransmitters known as catecholamines, leaving the body once more.
The body manages tyrosine concentration in cells through an elaborate and complex mechanism. The body can produce its tyrosine through various pathways if inadequate quantities are eaten. Consuming excessive tyrosine results in the breakdown of the nutrient through various metabolic processes, including phosphorylation, sulfation, and oxidation.
The body uses another amino acid known as phenylalanine to produce tyrosine. Tyrosine, one of the building blocks of proteins, is required to construct almost all proteins in the body. L-dopa, dopamine, norepinephrine, and epinephrine all come from tyrosine.
Taking the appropriate tyrosine nutrients might help your mind become more alert and enhance your ability to concentrate. Tyrosine is naturally present in a wide variety of anything, such as dairy products, meat, fish, wheat, oats, etc. Because you can typically obtain enough nutrients from food alone, it is important to see a physician before beginning any nutritional supplementation. Despite its ability to reduce hunger, it has been shown to have beneficial medical effects for those suffering from certain kidney ailments, PKU, and depression.
Health Benefits of Tyrosine
- According to the findings of one study, healthy individuals who took a tyrosine supplement one hour before exercising could enhance the amount of time they could spend biking before feeling tired by 16% when the conditions outside were hot and humid. Even though they had been working out for longer, their core temperature, heart rate, and perception of weariness were not any larger than those of the group who had completed a shorter session. Taurine is an amino acid shown to have synergistic effects with Tyrosine in enhancing athletic performance.
- It has been established that the amino acid Tyrosine can alleviate the harmful effects of sleep deprivation on attention, memory, and motor abilities the following day. According to the findings of one study, taking a tyrosine supplement may assist individuals in recuperating from sleep deprivation in a more practical and less exhausting manner.
- Introspectively, if you want to spark more original ideas, you need to take some doses of Tyrosine. Research in humans has revealed that a single 2-gram dosage of Tyrosine improves performance in activities that involve higher levels of thinking, cognitive flexibility, and creative problem-solving.
- Taking a lot of Tyrosine before exposure to low temperatures for a long time has been proven to help the elderly keep warm.
- In another trial, taking Tyrosine before a 50°F bath for 90 minutes increased memory-related performance and cognitive task speed.
- Much scientific research has shown that taking tyrosine supplements can improve your mood and ability to remember things, most likely because of its effect on dopamine.
- Tyrosine averts certain tyrosine deficiency illnesses. Conditions including hypotension, hypothermia, Phenylketonuria(PKU), and an underactive thyroid have all been linked to low levels of tyrosine.
Those who have trouble processing the amino acid phenylalanine are at risk of developing this life-threatening disorder. Intellectual impairment and other forms of brain damage may result. Those who suffer from PKU need to strictly restrict their intake of phenylalanine. People with PKU may be tyrosine deficient since the amino acid is synthesized from phenylalanine. Protein supplements for persons with PKU sometimes include tyrosine, although most doctors don’t advise taking more than the recommended amount. Your doctor can tell you if and how much extra tyrosine you need if you have PKU.
The Importance of Tyrosine during Menopause
During the transition from perimenopause to menopause, cognitive decline is common. Symptoms include:
- Slow verbal memory.
- Slower verbal processing speed.
- Trouble learning new words in words.
Research from the past shows that memory complaints can be predicted by age, hot flashes, depression, stress, and how healthy a person is.
After menopause, the verbal memory, and learning of healthy women, as well as their processing speed, all change in small but consistent ways. Research on animals and humans has demonstrated that taking supplemental tyrosine can improve a person’s memory and performance while under the influence of psychological stress.
Vasomotor symptoms (VMS) are a type of menopause symptom that can happen before, during, or after menopause. Some of these signs are hot flashes and sweating at night. Like cognitive symptoms, they don’t happen simultaneously when estradiol levels drop.
Tyrosine can alleviate anxiety and despair brought on by menopause with the aid of tyrosine in women. It is also crucial for preventing forgetfulness and fatigue. Your mood, as well as your day-to-day physical and mental function, can benefit from taking tyrosine.
Many of tyrosine’s actions can help women undergoing hormonal changes. Your body can’t produce multiple essential hormones without tyrosine. Hence it’s crucial to maintain hormonal homeostasis. It’s also a building block for the feel-good neurotransmitters called endorphins in the brain. We get adrenal fatigue when we’re under too much stress or strain. Because of this, we become exhausted and may even develop chronic tiredness. The body benefits from tyrosine while it’s under stress or anxiety.
There is a connection between the amino acid tyrosine and the process of protein synthesis in the body and its role in controlling hormones; This is important not just for the replication of cells but also for other key physiological functions.
Because it helps to keep a healthy equilibrium in the neurotransmitters in the brain, the amino acid tyrosine is beneficial for women who have gone through postmenopause. Going through menopause, you may be feeling cravings for certain foods because your brain is attempting to compensate for deficiencies your body has encountered during this time.
In addition, an increase in appetite may result in various health complications, such as diabetes, cardiovascular disease, and obesity. Tyrosine is responsible for controlling eating by influencing how the brain reacts to food-related stimuli.
Tyrosine is responsible for controlling the release of serotonin and dopamine, both of which play an important role in one’s mental state. When these components are created in the appropriate quantities, the individual enters a state of tranquility while simultaneously experiencing heightened awareness.
Extreme stress, unfortunately, common in contemporary life, has been linked to or shown to exacerbate a wide variety of mental illnesses, including depression, schizophrenia, and post-traumatic stress disorder (PTSD). Researchers speculated that tyrosine would be useful in treating depression because it stimulates the body’s production of the mood-altering neurotransmitter dopamine and because persons with depression commonly have low tyrosine levels.
The hormones of arousal, adrenaline, and norepinephrine are produced with the assistance of the amino acid tyrosine. It has been hypothesized that when the body is under stress, its capacity to convert phenylalanine into tyrosine is reduced.
So far, studies have shown promising results in treating thyroid cancer with tyrosine kinase inhibitors. There is evidence from several studies that tyrosine kinase inhibitors can assist those with lung cancer or pulmonary fibrosis in breathing easier.
The amino acid tyrosine is used to treat a variety of disorders, including:
- Attention Deficit Disorder (ADD)
- Attention Deficit Hyperactivity Disorder (ADHD)
- Sleep problems
In addition to its use as a suntan agent and appetite suppressant, it is also employed in the treatment of a wide variety of medical conditions, including but not limited to:
- Parkinson’s disease
- Chronic fatigue syndrome (CFS),
- Alzheimer’s disease,
- Alcohol and cocaine addiction
- Erectile dysfunction (ED)
- Cardiovascular disease and stroke
- Loss of libido
- Erectile dysfunction.
Tyrosine, a potent amino acid, has been linked to improved mood, better memory, and less stress, among other potential benefits. While many prefer a supplement route, those who are aware of specific foods to seek can reap the benefits of this enchanted molecule without the need for external aid.
The availability of Tyrosine to the brain can affect the production of dopamine and norepinephrine in experimental animals and, most likely, humans.
Tyrosine and its Role in Alleviating Stress
Tyrosine’s primary role is synthesizing many crucial neurotransmitters (called brain chemicals), such as dopamine, adrenaline, and norepinephrine. Chemicals in the brain are depleted while we’re under stress, leading to feelings of hopelessness and an inability to cope effectively with future stressors.
Tyrosine has been examined extensively in the military, where it has been found to prevent or slow mental deterioration brought on by significant physical stress, such as lack of sleep or exposure to freezing temperatures. Tyrosine can help improve focus and problem-solving skills in the face of adversity. Some preliminary research suggests that Tyrosine may improve memory and performance in the face of mental or emotional stress. Tyrosine is useful for maintaining alertness even during little sleep.
Tyrosine does not appear to stimulate catecholamine release in neurons firing at their baseline rates; however, it does boost catecholamine release when firing rates are increased due to stress. Tyrosine is the subject of research about the stress response of humans.
In times of stress, everyone has certain go-to habits that help them feel better and keep their sanity. We all need to find ways to unwind and relax, whether through a strenuous yoga session, a peaceful meditation, spending quality time with a pet or significant other, or even just taking a long soak in the tub. It’s not enough to eat some chocolate whenever you feel your mood dipping; the food you eat can hugely influence your capacity to keep a good view.
Even though the quantities of tyrosine employed in the experiments were substantially greater than what is normally found in food, taking supplements is not required. A deficiency of the amino acid tyrosine will harm your health, given that tyrosine can be produced by the human body and is also commonly accessible in food. On the other hand, boosting the amount of Tyrosine you get through the foods and snacks you consume might help you deal with stress in the short term.
In women, the feeling of stress becomes more common as they age. It could be stress brought on by work, children, spouse, or health problems. Suppose your stress levels are high enough to make you consider taking Tyrosine as a supplement. In that case, you should consult with your primary care physician to determine whether or not this is the best course of action for you and to learn about any other options that may be available. Managing persistent stress can be difficult, so adopting a method that alleviates your stress is essential.
Sources of Tyrosine
Certain people shouldn’t use Tyrosine supplements, but it’s safe to say that increasing your consumption of naturally high amino acid foods is a good place to begin. Foods such as soy products, chicken, fish, turkey, peanuts, avocados, almonds, bananas, cheese, milk, cottage cheese, yogurt, pumpkin seeds, lima beans, and sesame seeds all contain tyrosine as an amino acid. Other tyrosine foods include pumpkin seeds, lima beans, and sesame seeds.
Tyrosine may be found in high concentrations in cheese, meat, fish, and eggs. Dairy products, especially cheese, are another excellent source. Tyrosine can be obtained in sufficient quantities from foods such as nuts, oats, beans, wheat, and soy proteins like tofu and tempeh by vegans and vegetarians.
The good news is that a diet rich in tyrosine-containing foods is also likely to make you happier and healthier in other ways, including how it tastes.
Acutely, tyrosine has been shown to protect against a loss of cognitive function brought on by physical stress. Physical stresses include exposure to low temperatures, high altitudes, prolonged wakefulness, and moderate hypoxia (low oxygen levels in the blood).
Amino acids are commonly found in abundance in high-protein meals. It would help if you avoided fish high in saturated fat and lean meats like chicken, turkey, and pig. Eggs and dairy foods such as milk and cheese also contain tyrosine and seeds like pumpkin and sesame.
For tyrosine synthesis, the body requires phenylalanine because of its amino acid; tyrosine is naturally present in protein-rich meals such as:
- Sesame Seeds
Tyrosine may be found in abundance in sesame seeds. Zinc, vitamin B6, and magnesium are also present. All of these nutrients aid in mental clarity and retention.
Tyrosine can form tiny white crystals, which you might have noticed on the surface of aged cheese. The protein-building amino acid tyrosine can occasionally be seen on freshly sliced cheese. It’s still edible, and it’s a great source of tyrosine.
Soybeans contain all nine of the body’s required amino acids, making them a complete protein. That’s because they also have phenylalanine, which works with tyrosine. As a result, it stands to reason that soybeans would also have high levels of tyrosine. Tofu and soy milk are two examples of foods derived from soybeans.
- Poultry and red meat
One common misconception is that meat is the only source of protein. Tyrosine and protein may be abundant in red meats, including beef, hog, lamb, and chicken. It’s important to understand how to prepare meat and poultry healthily and to consume only a modest portion size because of these meals’ potential high fat and cholesterol content.
Protein and the amino acid tyrosine may both be found in fish. Expectant mothers, in particular, should be aware that seafood may contain mercury. Most people can have a little bit without any ill effects.
Even on a vegetarian or vegan diet, one may get sufficient protein and tyrosine. Nuts are a good source of protein and heart-healthy omega-3 fats, among other nutrients.
Like other dairy items on this list, Yogurt is an excellent source of the amino acid tyrosine. One serving of low-fat yogurt (one cup) has 74% of the recommended daily tyrosine intake.
The research found that yogurt’s probiotic content benefits gut health, digestion, weight management, and general health. Probiotics, also called “good bacteria,” help keep dangerous bacteria out of the digestive tract, decrease inflammation, and fight off infections.
A single serving of cooked lentils delivers 55 percent of the recommended daily intake (RDI) for tyrosine and 17.9 grams of protein, making them one of the top vegan meals high in protein.
Lentils are an excellent source of plant-based protein and provide a wealth of other nutrients, such as iron, phosphorus, zinc, copper, and manganese, in just one serving. According to research, eating legumes like lentils (daily) may aid in managing or preventing diabetes, cardiovascular disease, and high blood pressure.
- Black Beans
Black beans can be found at almost any grocery store and are a fantastic bargain for all your health benefits. Like other legumes, 1 cup of cooked beans has 15.2 grams of protein and 53% of the daily value for fiber.
One cup of black beans contains about half the recommended daily tyrosine intake. Magnesium, copper, iron, potassium, and the B-complex vitamins (thiamin, riboflavin, and folate) are also abundant.
- Pumpkin seeds
Pumpkin seeds are a portable, nutritious snack. Pumpkin seeds, also known as pepitas, are a delicious and convenient snack because of their diminutive size. Thanks to the protein, fiber, and healthy unsaturated fats they contain, they will keep you full for a long time. Three-fifths of your recommended daily tyrosine intake can be found in just one ounce of roasted pumpkin and squash seeds.
- Wild Rice
It is common practice to mix wild rice with other types of rice to conceal the wild rice’s unique nutty flavor. It is higher in fiber and protein than white rice and brown rice (containing the amino acid tyrosine). Since wild rice contains the full complement of amino acids, we may call it a complete protein. One cup of cooked wild rice is the equivalent of one-third of the daily tyrosine consumption recommended for adults.
A lower chance of developing metabolic syndrome, insulin resistance, high blood pressure, and plaque formation has been associated with the consumption of this nutritious rice, along with a host of other positive health effects.
- Legumes like limas
Vegetarians and vegans may need to consume more foods high in protein, such as tofu, to acquire enough tyrosine and the other amino acids they require.
Consult a medical professional or a nutritionist if you need assistance figuring out how to get adequate tyrosine without taking too much phenylalanine. There is also the possibility of taking a tyrosine supplement, the dosage of which will vary from person to person. Before using any new supplement to boost your tyrosine level, you should consult a medical professional.
Because of all of its advantages, tyrosine is used by a large number of individuals. It has been found that increased stress levels are linked to a decrease in the amount of this neurotransmitter produced in the body.
There is compelling evidence that taking tyrosine supplements, compared to a placebo, can replenish these essential neurotransmitters and improve cognitive performance.
Even though it is safe to use as a supplement, even in large amounts, you should be careful since some drugs may have an adverse reaction to them. Although tyrosine offers several benefits, it is unknown how important these benefits are now.
Due to the effects of menopause, such as a decline in cognitive function, depression, anxiety, stress, and many more, Tyrosine consumption is very important for women in menopause. Tyrosine seemingly lowers many menopausal symptoms. It would help if you added tyrosine-containing foods to your diet to help you obtain the tyrosine nutrient you need.