How Much L-Tyrosine to Take
L-Tyrosine is a popular supplement commonly consumed to combat several physiological and psychological conditions and to enhance several bodily functions. It is mainly used to relieve stress, alleviate mood, and to improve focus. The sources of L-Tyrosine include food and supplements; however, it depends on the consumers which source they choose to pick according to their body requirements and needs. The use of L-Tyrosine is directly linked to an increase in neurotransmitters that are responsible for improved memory and relief in stressful situations.
Various studies have been conducted on the utility of L-Tyrosine, and researchers have found out that this supplement actually helps ameliorate our working memory, which in turn positively impacts our concentration and cognitive abilities. It has also shown significant improvement in treating conditions related to sleep deprivation and enhancement of cognitive flexibility.
To find out more about this incredible amino acid disguised in the form of food and supplements, let's begin by asking what L-Tyrosine is and how much L-Tyrosine to take to get maximum benefits.
What is L-Tyrosine?
Tyrosine or L-Tyrosine is an amino acid that is present in different foods or can be taken as a supplement for some major health benefits. As the building blocks of protein, L-Tyrosine can be found in dairy products, eggs, cheese, turkey, chicken, oats, nuts, wheat, fish, and different types of meat that are high in protein. It is usually consumed as an herbal supplement to acquire maximum benefits of the compound.
Fortunately, the human body is able to produce Tyrosine naturally in the form of an amino acid known as phenylalanine. However, in some people, there is a condition called Phenylketonuria (an inborn inability to consume the amino acid phenylalanine) due to which they take supplements rather than foods high in Tyrosine.
Tyrosine is regarded as an essential amino acid as it helps to manufacture some important substances such as dopamine, melanin, thyroid hormones, and adrenaline. These hormones are responsible for the regulation of important brain functions such as releasing happy hormones, giving color to skin, hair, and eyes, regulating metabolism, and responding to stressful situations.
Research shows that L-Tyrosine is involved in the making of these substances in the body; therefore, it is one of the most popular supplements that are used for improving memory and helping with issues such as stress. It also helps to regulate our moods and increases the brain chemicals that are responsible for carrying out essential hormonal functions.
How Much L-Tyrosine to take?
It is strongly advised that you consult your physician before using L-Tyrosine, no matter what you intend to use it for. The reason is that in certain medical conditions such as overactive thyroid or hyperthyroidism, you may not be able to get benefit from this supplement. Also, if you are pregnant or breastfeeding, even then you must consult your healthcare provider before taking L-Tyrosine.
Although it is possible and a natural way to consume L-Tyrosine through foods like chicken, fish, meat, cheese, and turkey. However, in case one wishes to get the cognitive benefits of tyrosine, they are advised to take supplements instead.
It is usually debated by the consumers of this effective supplement how much L-Tyrosine to take? Because it is used on a daily basis, the healthcare professionals suggest the following recommended dosages of L-Tyrosine:
- As for the recommended daily intake of tyrosine, it is 25 mg per kg of your body weight, which makes 11 mg per pound
- 500-2,000 mg at least 30 to 60 minutes before exercise
- In case of sleep deprivation, doses ranging from 100-150 mg per kg of body weight would be sufficient
This shows that there is no fixed daily recommended dosage of L-Tyrosine. It all comes down to what you want it for and depends largely on your body weight. This is the reason why it is advised to talk to your healthcare professional before taking any amount of L-Tyrosine.
Research pertaining to the recommended daily allowance shows that L-Tyrosine can be taken in the following doses, as per the issue you wish to resolve:
Phenylketonuria: for those with this condition, a recommended daily dosage would be 4-6 grams in food or in supplement
Alertness: L-Tyrosine for sleep deprivation and alertness would require a dose of 150 mg per kilogram of your body weight
Memory: If you wish to enhance your memory, a dose of 150 mg/kg would be sufficient before setting on a memory-related task
Mental Performance: for those whose concern is to increase their cognitive abilities, it is recommended that you take 100 mg to 300 mg per kg of your body weight prior to a mental task that required intensive mental performance
As it has been contended earlier through research and various studies on L-Tyrosine, the best way to determine its dosage is to ask your healthcare provider. Every person weighs differently, and their body requires a certain amount of the supplement; therefore, the safest way to consume L-Tyrosine is to do so with medical help.
The daily recommended dose depends on many factors that include the target area of your condition, whether you intend to use it as food or through supplements and your body weight. After taking into consideration all the related factors, your healthcare provider can advise best and allow you to use a certain amount of L-Tyrosine on a daily basis.
Sources of L-Tyrosine
People usually prefer taking L-Tyrosine as a supplement, especially those who are genetically unable to produce phenylalanine. However, there are certain natural sources that come from food and contain L-Tyrosine in them. Some of those food sources include:
- White Beans
- Wild Rice
- Squash and pumpkin Seeds
- Sweet potatoes
And the list goes on. The natural sources are great, but they go to the muscles along with other proteins, whereas, the supplements go directly to the neurotransmitters in the brain and help with issues that need optimum brain function. Which is why more people prefer L-Tyrosine supplements over natural food sources.
Uses and Benefits of L-Tyrosine
L-Tyrosine is packed with many health benefits, which is exactly why it is such an important amino acid that we all talk about. It addresses very commonly but significant daily life conditions and issues, a major reason people wish to incorporate it into their daily lives as part of their balanced diet.
A major use of the L-Tyrosine supplement is to treat phenylketonuria, the genetic disorder that stops the body from producing phenylalanine naturally. Apart from that, the tyrosine supplements are also included in the medication of a range of health conditions such as ADHD (attention deficit hyperactivity disorder), depression, stress, heart disease, Parkinson's disease, Alzheimer's disease, fatigue, stroke. L-Tyrosine is said to be effective in promoting weight loss, increasing cognitive performance, improving memory, and enhancing athletic performance (the reason people take it before intense workout and exercise).
It has also been observed through some studies that the function of the brain enhances after the use of L-Tyrosine. It helps to improve focus and alertness as well as gives a boost to memory and concentration.
It would not be an overstatement to call L-Tyrosine a magical supplement after discovering the variety of advantages it provides to the body and brain alike. The benefits are numerous; however, there is still a lot that needs to be explored to unveil the ways in which this supplement can be beneficial to human health.
Possible Side Effects of L-Tyrosine
The supplement is generally considered as safe; however, if a person overdoses on L-Tyrosine or if the supplement interacts with other medications for people with pre-existing health conditions, they may encounter side effects such as:
- Those with existing thyroid issue need to be cautious before they consume tyrosine as its reaction with other thyroid medications might lead to an increase in the level of thyroid hormones, which can prove to be detrimental for health
- Some other side effects that one may experience include allergic reactions, nausea, headache, difficulty breathing, swelling of the face, lips, the tongue or throat, heartburn, joint pain or feeling tired
The side effects usually occur when people use the supplement along with other medications. That way, tyrosine interactions with other medicines, and the reaction between them usually leads to side effects. Otherwise, it is quite confidently considered safe.
The biggest concern that arises before you take L-Tyrosine is its exact amount and dosage, which is not defined and depends on certain factors that have been discussed already. The supplement comes with a variety of health benefits and helps to enhance various bodily functions. However, it is recommended that you use L-Tyrosine supplements according to what your healthcare provider advises. Also, the supplement needs to be kept away from children, and in case of any reaction, you must seek immediate medical assistance. Just like everything else in life, moderation is the key here as well!