Ingredient Review: L-Tyrosine

Posted on November 15, 2021

What is L-Tyrosine

L-Tyrosine is a conditionally essential amino acid that is adequately synthesized from phenylalanine under normal physiological conditions.

Acetyl L-Tyrosine (ALT) is a form of L-Tyrosine that contains an acetyl group, offering more water solubility. However, larger dosages of ALT are required compared to L-Tyrosine due to a low conversion to L-Tyrosine.

What does L-Tyrosine do?

L-Tyrosine is a non-essential amino acid synthesized in the human body from phenylalanine. Tyrosine is used for protein synthesis and is required for the synthesis of a range of natural body chemicals, such as melanin (skin colour), thyroid hormones, neurotransmitters such as dopamine, adrenaline and noradrenaline, and is used for the creation of various proteins and peptides.

Though Tyrosine is termed a non-essential amino acid, it is believed that under particular circumstances the human body is unable to synthesize enough to meet demands (conditionally-essential).

Tyrosine is often found in pre-workout formulations and consumed before exercise as it is believed to support energy levels, mood and focus. However, pure powders are available, which are often taken to support mood, thyroid health and cognition.

Much of the research on this interesting amino acid favour it as a health supplement rather than a sports and exercise specific product.

Specific Research Results

Journal of Psychiatry & Neuroscience 2007

Evidence suggests that L-Tyrosine is capable of reducing the cognitive decline associated with physical stressors. This may make it a reasonable recommendation for elite level athletes and those regularly engaging in regular intense exercise.

Journal of Psychiatric Research 2015

In this review article, the authors suggest that tyrosine supplementation may be beneficial for enhancing cognitive performance, particularly in mentally demanding situations.

This beneficial effect tyrosine supplementation may be due to depletion of specific neurotransmitters in the brain, including dopamine and noradrenaline.

What Health Conditions may it benefit?

L-Tyrosine may be used to support a range of health conditions, including:

Hypothyroidism (underactive thyroid)
Chronic Fatigue Syndrome.
Adrenal Gland Insufficiency.
Mild to Moderate Depression.
Addictive Tendencies (low dopamine)

Is it Safe?

Tyrosine is generally recognized as safe at dosage of less than 150mg/kg daily. However supplementation has not been tested in pregnancy. People with Grave’s Disease or an overactive thyroid gland (hyperthyroidism) should supplement only under the care of their healthcare practitioner.

What is the Recommended Dosage?

Standard dosages are 100mg-150mg/kg body weight. Please note, if you are overweight or obese, work from your approximate healthy bodyweight.

How to Take it?

To promote exercise performance, consume before exercise in your favourite pre-workout. To support brain health, either focus, concentration or mood, take two hours away from food or supplements that contain phenylalanine, tryptophan, methionine, isoleucine, valine and leucine.

To support thyroid or adrenal health, consume with your regular supplements.

What’s the Cost?

Gen-Tec pure tyrosine powder costs $34.95 for 150g. At a dosage of 100mg/kg body weight, an 70kg individual would need to supplement 7 grams daily. This would equate to a weekly cost of $11.50.