tyrosineis a popular dietary supplement used to improve alertness, interest, and focus. It produces important brain chemicals that help nerve cells communicate and even regulate mood.
tyrosineis an important precursor to neurotransmitters and substances such as epinephrine, norepinephrine, and dopamine, which helps the thyroid produce chemicals that support energy and mood. Therefore, it is thought that taking this amino acid can help speed up metabolism.
What Does Tyrosine Do?
tyrosinein the body phenylalanine It is an amino acid produced naturally from another amino acid called. It is found in many foods, especially cheeses. In fact, "tyros" means "cheese" in Greek.
It is also found in chicken, turkey, fish, dairy, and other high-protein foods. tyrosine It helps many important ingredients, including:
dopamine
Dopamine organizes reward and entertainment centers. This important brain chemical is also important for memory and motor skills.
Adrenaline and noradrenaline
These hormones are responsible for the combat response to stressful situations. They are prepared for the body to fight or flee to avoid a perceived attack or harm.
Thyroid hormones
Thyroid hormones It is produced by the thyroid glands and is primarily responsible for the regulation of metabolism.
Melanin
This pigment adds color to the skin, hair and eyes. Dark-skinned people have more melanin in their skin than light-skinned people.
It is also available as a dietary supplement. It can be purchased alone or blended with other ingredients, such as pre-made workout supplements.
tyrosineSupplementation with IE is thought to increase levels of neurotransmitters such as dopamine, adrenaline, and norepinephrine. By increasing these neurotransmitters, it can help improve memory and performance in stressful situations.
What Are the Benefits of Tyrosine?
Can improve mental performance in stressful situations
Stressis a situation that everyone experiences. Stress can negatively affect reasoning, memory, attention by decreasing neurotransmitters.
For example, in rodents exposed to cold (an environmental stressor), it caused memory impairment due to a decrease in neurotransmitters. However, these rodents are tyrosine supplement When given, the decrease in neurotransmitters was reversed and their memory was restored.
These data from animals cannot be attributed to humans, but human studies have yielded similar results.
In a study in 22 women, tyrosinesignificantly improved working memory during a mentally challenged task compared to placebo. Working memory plays an important role in concentration and following instructions.
In a similar study, 22 participants were asked before completing a test used to measure cognitive flexibility. tyrosine supplement or placebo given. Compared to placebo, your tyrosineIt was determined that flour increases cognitive flexibility.
Cognitive flexibility is the ability to switch between tasks or thoughts. The sooner a person changes tasks, the greater his cognitive flexibility.
In addition, tyrosine supplementhas been shown to benefit those who are sleep deprived. A single dose helped sleep three more hours, unlike people who lost their night's sleep.
Moreover, two reviews, tyrosine supplement He concluded that with short-term, stressful or mentally challenging situations, it can reverse mental decline and improve consciousness.
tyrosine No evidence has been suggested that it increases physical performance in humans while providing cognitive benefits.
May help those with phenylketonuria
Phenylketonuria (PKU)is a rare genetic disease caused by a defect in the gene that helps create the enzyme phenylalanine hydroxylase. The body used to create phenylalanine, the neurotransmitter tyrosineIt uses this enzyme to convert it to e.
However, without this enzyme, the body cannot break down phenylalanine, causing it to stick to the body. The main way of treating PKU is to follow a special diet that limits foods containing phenylalanine.
However, tyrosine Because it is made of phenylalanine, it may contribute to behavioral disorders in people with PKU tyrosine deficiencywhat could cause.
To relieve these symptoms tyrosine supplement It is a viable option, but research on this topic has yielded mixed results.
In one review, researchers noted that a phenylalanine-restricted diet alongside or replaced weight loss, growth, nutritional status, mortality rates, and quality of life. tyrosine supplement They investigated the effects.
Researchers analyzed two studies of 47 people but found no difference between tyrosine and placebo supplements.
A review of three studies involving 56 people found no significant difference between placebo and tyrosine supplementation in measured results.
Researchers, tyrosine supplementsThey decided that no recommendation could be made as to whether or not is effective in treating PKU.
Supports thyroid health and metabolism
It is used to make thyroxine, a type of thyroid hormone. Thyroxine is the main hormone secreted by the thyroid gland into the bloodstream and helps regulate metabolism and control T3 and T4 thyroid hormone levels.
Producing enough thyroxine is important because it helps slow the metabolism and reduce the symptoms of hypothyroidism such as fatigue, sensitivity to cold, weight gain, constipation, moodiness and weakness.
On the other hand, people with thyroid conditions characterized by an overactive thyroid, including hyperthyroidism and Graves' disease. tyrosine should not take because it can increase thyroxine levels too much, which may affect the role of medications and make symptoms worse.
tyrosineIt is said to help with depression. DepressionIt is thought to occur when neurotransmitters in the brain are out of balance. Antidepressants are commonly prescribed to help balance.
TyrosesIn can increase the production of neurotransmitters because it acts as an antidepressant. However, early research does not support this claim.
In one study, 65 people with depression took 100mg / kg every day for four weeks. tyrosineTook 2.5 mg / kg of a common antidepressant or placebo. tyrosineIt was found to have no antidepressant effects.
Depression is a complex and diverse illness. Probably tyrosine Such supplements were ineffective in combating symptoms. However, depressed individuals with low dopamine, adrenaline or noradrenaline levels, tyrosine supplementMay benefit from the first.
In fact, in a study in people with dopamine deficiency tyrosineIn clinically significant benefits. Dopamine-induced depression is characterized by low energy and a lack of motivation.
Until more research is done, current evidence is for treating symptoms of depression tyrosine supplementdoes not support.
What Foods Is Tyrosine Found in?
L-tyrosineIt is found in lesser amounts in protein-providing foods such as meat and eggs, as well as some plant foods. Best tyrosine Some of the foods that provide include:
Organic dairy products such as raw milk, yogurt or kefir
- Meat from grass-fed animals and pasture-raised poultry
- wild fish
- Egg
Nuts and seeds
Beans and legumes
- Quinoa, oats, etc. whole grains
Protein powders
tyrosinefor the conversion of in neurotransmitters, Vitamin B6, folat ve Virgin It is necessary to consume some other nutrients in sufficient quantities, including.
What Are the Side Effects of Tyrosine?
tyrosineis known to be safe. It can be used safely at a dose of 150 mg per kilogram of body weight per day for up to three months.
But taking large quantities over long periods of time can interfere with the absorption of other amino acids, so it's best to use only as much as you need.
It is possible for some people to experience certain side effects that can include digestive issues such as nausea, headache, fatigue, and heartburn.
tyrosine May interact with some medications.
Monoamine Oxidase Inhibitors (MAOIs)
Tyramine, which helps regulate blood pressure and tyrosine It is an amino acid produced by its breakdown.
tyrosine and phenylalanine accumulates in foods when it is converted to tyramine by an enzyme in microorganisms.
Cheese like cheddar, smoked meats, soy products, and beer contain high levels of tyramine.
Antidepressant drugs known as monoamine oxidase inhibitors (MAOIs) block the enzyme monoamine oxidase that breaks down excess tyramine in the body. Taking MAOIs with foods high in tyramine can raise blood pressure to a dangerous level.
However, tyrosine It is not known whether supplementation will cause tyramine to form in the body, so those taking MAOIs should be careful about this.
Thyroid hormone
Thyroid hormones triiodothyronine (T3) and thyroxine (T4) regulate the body's growth and metabolism.
T3 and T4 levels should neither be too high nor too low. tyrosine Supplementing with can affect these hormones.
tyrosineBecause it is a building block for thyroid hormones, taking it as a supplement can cause the values to rise too high.
Therefore, people who use thyroid medications or have an overactive thyroid, tyrosine supplement should be careful when using.
How to Take Tyrosine Supplements?
As a supplement, tyrosineis available as an amino acid in free form or as N-acetyl L-tyrosine (NALT).
NALT is more water soluble than its free-form equivalent, but tyrosineConversion rate to e is low.
This means that to achieve the same result tyrosineYou will need a larger amount of NALT than.
tyrosine It is taken at a dosage of 30-60 mg 500-2000 minutes before exercise, whereas the benefits in exercise performance are unclear.
It can be effective in maintaining mental performance in physically stressful situations or insomnia, when taken in doses ranging from 100-150 mg per kilogram. For a 68-pound person, this would be 7-10 grams.
These high doses can cause gastrointestinal discomfort.
As a result;
tyrosine It is a popular dietary supplement for a variety of reasons. It is used to make neurotransmitters in the body that tend to decrease during periods of stress or mental stress.
Compared to placebo, tyrosine supplement It regenerates these important neurotransmitters and there is evidence that it improves mental function.
However, it is known to be safe even at high doses but has the potential to interact with some drugs and caution should be exercised
