Tyrosine is one of the non-essential amino acids, which are produced in some quantities by the body itself. The name of the substance in Greek translates as “cheese.” This is because the amino acid was first discovered in casein, the protein found in cheese. Tyrosine has a chemical name – 4-dihydroxyphenylalanine. It indicates that the body synthesizes an amino acid from phenylalanine.
What are the benefits of tyrosine for the body?
The main function of tyrosine is to influence and to be the part of the production of neurotransmitters responsible for good sleep and overall well-being of a person, as well as many biological processes. The body absorbs tyrosine in the form of dopamine, norepinephrine, and adrenaline – physiologically active substances that act as chemical intermediaries. The listed substances affect neurophysiological processes:
• mood;
• memory;
• energy;
• Attention;
• vigilance.
Tyrosine is responsible for the synthesis of several other substances in the body. For example, melanin is a pigment that determines the color of hair and skin. Tyrosine is also important for the functioning of hormone-producing organs. These are the thyroid gland, pituitary gland, and adrenal glands.
The beneficial effects of tyrosine on the body:
• protection against anxiety and nervous shocks;
• mood improvement;
• creating a sense of subjective well-being;
• invigorating;
• increased alertness, especially for those who do not get enough sleep;
• stimulation of dopamine production (“hormone of pleasure”);
• Improving cognitive function, especially during stress.
The most important ability of tyrosine is considered the weakening of stressful conditions, which is due to the production of adrenaline and norepinephrine. Amino acid helps relieve fatigue, especially after heavy loads.
The amino acid is necessary for the production of dopamine, without which a person can not feel a sense of pleasure, and norepinephrine, which is responsible for memory. Tyrosine is also used for weight loss, as it helps to reduce the accumulation of fat and suppress excessive appetite. Such actions are because the amino acid increases the levels of the hormones epinephrine and norepinephrine, which act as neurotransmitters in the body.
What is the role of tyrosine during doing workout?
Tyrosine is used in bodybuilding to avoid fatigue, eliminate drowsiness and increase stamina. Amino acid helps to improve well-being, improve exercise technique and improve mood.
L-tyrosine is a dietary supplement that protects muscles from catabolic (destructive) processes. Thus, this supplement is used to preserve muscle mass, and additionally for burning body fat.
What foods contain tyrosine?
In addition to sports nutrition, there is another way to increase the amount of tyrosine in the body – to use foods that contain this amino acid, as well as phenylalanine, from which it can be produced.
Food list:
• chicken;
• fish;
• turkey;
• peanuts;
• avocado;
• milk and yogurt;
• bananas;
• legumes;
• seafood.
How to take tyrosine?
According to clinical studies, the daily norm of tyrosine is not more than 12 g per day, which is approximately 150 mg per 3 pounds of body weight. The average dose for healthy people varies between 1-5 g. The use of tyrosine in such an amount is enough for the amino acid to fully perform its functions.
The increased dosage required:
• with excess weight;
• abnormalities in the thyroid gland;
• the tendency to depression;
• hyperactivity.
Women are also recommended to take an even larger dose of tyrosine during the period of PMS and to people who are associated with hard physical work or regularly engage in a hard workout. Also, an increased dose is allowed to be taken before any stressful event or event where concentration and attention are required.
How to take tyrosine:
1. To increase assimilation by the body, combined with B vitamins: B1, B2, B3, B6, – as well as with ascorbic acid. In the latter case, the supplement can simply be dissolved in orange juice.
2. To enhance the effect on the nervous system, combine with decoctions of medicinal herbs: chamomile, mint, valerian, lemon balm.
When to take tyrosine during the day: it is better to fasting without food, as it can impair the absorption of amino acids. It is recommended to take the reception in the morning, as tyrosine contributes to vigor and reduce drowsiness.
Contraindications and side effects of tyrosine
When exceeding the recommended dosage, the side effects of tyrosine may occur:
• increased anxiety;
• digestive upsets;
• migraine;
• nervousness.
