L-tyrosine is a dietary supplement that is used in medicine for certain indications. As part of the drug, the main active ingredient is the non-essential amino acid tyrosine, which takes part in a variety of body reactions necessary to maintain homeostasis.

Interestingly, this amino acid owes its name to cheese. "Tiri" means "cheese" in Greek. In 1846, tyrosine was first identified in the protein casein by the German scientist Justus von Liebig.

Composition of the drug and sources of tyrosine

L-tyrosine as a dietary supplement usually contains 500 mg of active ingredient, which fully compensates for the lack of a component in the body after several weeks of use. The capsule also contains other additional substances that maintain the desired size, shape, weight and taste of the dietary supplement - magnesium stearate and stearic acid.

What foods can you find tyrosine in? The amino acid is found in foods rich in proteins. To replenish the reserves of the substance in the body, you must include in your diet:

• turkey;
• chicken
• dairy;
• fish;

In addition, the main share of tyrosine accounts for the metabolism of phenylalanine. This amino acid cannot remain unchanged in the body, since its accumulation leads to the pathology of the nervous system and the dysfunction of other organs. It turns into a useful amino acid. Therefore, tyrosine is a kind of metabolic product of phenylalanine. As a result, there is a very low probability of a situation with a lack of L-tyrosine in the body.

Useful properties of tyrosine

Tyrosine is an activator of the breakdown of protein components that are included in various cellular structures and many enzyme molecules. It also plays an important role in biological processes due to its structure - the presence of a phenolic ring. It ensures the exchange of phosphate groups, taking them over from various proteins. Such an action ensures the maintenance of the phosphorylation reaction in the body, which is necessary for the catabolism of many substances, which is important in the function of cellular respiration.

Tyrosine is the precursor to many hormones. Medical studies have shown that the amino acid is essential for the formation of sufficient amounts of stress hormones such as adrenaline and norepinephrine. With good homeostasis, it increases the level of these neurotransmitters in the blood. Interestingly, when everything is in order with the mood, the amino acid has no effect on it.

But in the case of stress, mood decline, tyrosine is the tool, the key amino acid, which launches the centers of the brain to increase mood and activate the cerebral cortex. It improves physical and cognitive abilities, eliminates emotional overstrain against the background of long-term monotonous work, improves appetite. The effect is more pronounced when taking large doses of the drug, which amounted to about 100 mg / kg, but such an amount of tyrosine is not recommended.

Let's take a closer look at the effect of tyrosine on individual organ systems.

Neurology

Since L-tyrosine is a precursor to the synthesis of norepinephrine and adrenaline, special attention should be paid to the nervous system.

• Memory. At the moment, there is no clearly proven effectiveness of the drug on memory function. But in the laboratory, studies have been conducted that indicate that the additional intake of tyrosine contributed to the prevention of the development of post-stress amnesia. In real conditions, there was a decrease in the likelihood of developing such a symptom against the background of a stressful situation.
• Attention. This phenomenon is also not well tested. But at this stage of research, one can definitely note the improvement in concentration in people who took the supplement along with proper nutrition.
• Awake. It has already been proven that taking tyrosine supplements during sleep deprivation reduces the cognitive impairment caused by this situation. When taken, memory improves, concentration of attention, and drowsiness decreases.
• Stress. This point should be given due attention, since tyrosine increases the concentration of catecholamine hormones in the blood. Norepinephrine is known to be a stress factor. This is a kind of protective reaction of the body in response to strong stimulation of the nervous system. Sufficient intake of tyrosine has a milder effect on brain function in conditions of emotional overload. It reduces cognitive dysfunction, normalizes the speed of active thinking, and also reduces the side effects of stress (aggression, tension and irritability). In laboratory studies, the group taking the drug had a much milder cold reaction.

Interestingly, L-tyrosine has an effect on brain neurons. It is a powerful antioxidant and neuroprotective. Since catecholamines have a protective function for the nervous tissue, tyrosine alleviates the manifestations of dementia.

The cardiovascular system

Tyrosine has a positive effect on blood pressure. Long-term use of the drug provokes a persistent decrease in systolic and diastolic blood pressure against the background of hypertension. Normal comfortable pressure figures do not decrease.

It is noticed that taking tyrosine increases metabolism, and also has a fat burning effect.

Indications for use

The main indications for the use of tyrosine are neurological disorders. Since this is a dietary supplement, it can also be taken to prevent the development of certain conditions:

• neurosis;
• insomnia;
• stress;
• cognitive disorders;
• impaired concentration;
• chronic fatigue syndrome;
• depression;
• nervous exhaustion;
• hyperactivity in childhood;
• vitiligo;
• vegetovascular dystonia;
• Parkinson's disease;
• erectile dysfunction;
• phenylketonuria;
• improvement of the condition of the skin appendages;
• obesity.

Instructions for use

L-tyrosine is taken half an hour before meals. This ensures better absorption of the drug and its bioavailability.

The drug must be taken one capsule at a time. The multiplicity of reception ranges from 1 to 3. It depends on the severity of clinical manifestations, as well as the purpose of taking a dietary supplement. You need to drink the capsule with half a glass of pure non-carbonated water. Unsweetened weak tea can be an alternative.

It is necessary to be attentive to the drug and not to exceed the indicated recommendations and dosages, as the risk of side effects increases.

Contraindications

Dietary supplements are not drugs, and yet they have their own characteristics of the impact on the body. Tyrosine is a fairly active amino acid, so there are a number of limitations.

1. It should not be used by people with individual intolerance to the components.
2. During pregnancy and lactation, it is also necessary to exclude the use of this drug, since an extra load on the child's fragile body is useless.
3. It is forbidden to take tyrosine with other antidepressants. Most representatives of this group of drugs belong to the group of monoamine oxidase inhibitors. They additionally affect the rate of dopamine metabolism in the brain.
4. In schizophrenia, taking the drug is also contraindicated, since the main basic therapy necessarily includes drugs that affect the metabolism of dopamine in the brain.
5. It is worth limiting admission to the age of 18 years.

Based on the reviews on the use of L-tyrosine, side effects usually occur when the instructions for use or an overdose of the amino acid are not followed. This can be triggered by taking capsules against the background of active intake of the product with food. An overdose has the following side effects:

• allergic manifestations: itching, urticaria, hyperemia;
• headache;
• fatigue;
• insomnia;
• nausea;
• heartburn;
• epigastric pain.

It is worth remembering that uncontrolled intake without prior consultation with a doctor, even a harmless biological additive, can provoke a cascade of pathological processes that are difficult to treat.

Tyrosine (L-Tyrosine) is a conditionally replaceable aromatic alpha-amino acid, which is part of the proteins of all living organisms. The synthesis of tyrosine in the human body is possible from, however, this process occurs only when the body needs to get rid of excess phenylalanine, and not in order to restore tyrosine reserves. In this case, reverse synthesis is impossible.

Tyrosine enters the human body with food, but if necessary, its intake can be ensured with the help of biologically active additives.

The amino acid L-tyrosine is most often used in the nutrition of athletes and medicine. Additionally, you need to know the daily intake of tyrosine.

The daily requirement of the body for tyrosine

The daily intake of tyrosine is 3-4 grams. But depending on physical and mental stress, body weight, age, health status and other factors, the body's daily need for L-tyrosine will change. The exact dosage is selected individually, so by visiting an experienced specialist, you can avoid the consequences of a deficiency or excess of this amino acid in the body.

The consequences of a lack of tyrosine

A lack of tyrosine in the human body can lead to disorders in the adrenal glands, hyperactivity in children, a drop in blood pressure and body temperature, a decrease in physical and mental activity, muscle weakness, depression, mood swings, weight gain with a normal diet, nervousness, restless syndrome. legs, hair weakening, hypothyroidism, drowsiness, loss of appetite.

Consequences of excess tyrosine

An excess of tyrosine in the human body is manifested by an increase in the acidity of gastric juice, gastric ulcer, nausea, vomiting, insomnia, and a sharp decrease in body weight. It is important that all these symptoms can speak not only about an imbalance of tyrosine in the body, but also be a herald of other diseases. But with an adequate attitude to your health, all this can be avoided and you can only benefit from the use of amino acids, including L-tyrosine.

Useful properties of tyrosine

Tyrosine is necessary for the full functioning of the human body and is a source in the production of important hormones, neurotransmitters and neurotransmitters. From this amino acid, the biogenic substance dopa is formed, and from it, in turn, the body synthesizes dopamine and norepinephrine. Tyrosine is recognized as the best natural antidepressant that fights depression, anxiety, burnout syndrome. This amino acid is able to relieve stress resulting from some life situations or training, increases endurance during increased physical exertion and shortens the recovery period, normalizes metabolism, prevents fat deposition, improves the functioning of the vestibular apparatus, which is no less important for athletes. Tyrosine has a positive effect on concentration, relieves headaches, suppresses excessive appetite, maintains good health, improves the functional state of the thyroid gland, adrenal glands and pituitary gland. It significantly reduces cravings for alcohol and drugs, and also helps to cope with drug addiction. In addition, tyrosine binds free radicals and acts as an antioxidant. Tyrosine also gives health to hair and protects it from early graying. In addition, as a result of the transformation of L-tyrosine, the production of melanin pigment is noted, without which, in particular, it is impossible to protect the skin from the damaging effects of ultraviolet radiation and radiation damage.

In medicine, L-tyrosine is very successfully used to treat Vitiligo, Parkinson's disease, hyperactivity in children, depression, obesity, polio, tuberculous meningitis, allergies, nervous disorders, hypothyroidism, chronic fatigue syndrome and slow metabolism. Tyrosine is also prescribed for PMS, hypotension, in the complex therapy of alcohol, drug and drug addiction.

Despite its beneficial properties, the amino acid L-tyrosine has contraindications and possible harm. As a rule, this applies to pharmacological preparations and dietary supplements based on it.

Contraindications and harm of tyrosine

Tyrosine is contraindicated in schizophrenia, arterial hypertension, a history of malignant melanoma, pregnancy, lactation, hereditary tyrosinemia. Also, L-tyrosine should not be taken in conjunction with antidepressants (MAO inhibitors) and given to children without a doctor's permission.

After taking L-tyrosine, in rare cases, nausea, headache, heartburn, complete loss of appetite, a sharp decrease in body weight, and allergies may occur.

In addition to everything, it is worth knowing which foods are rich in the amino acid tyrosine and, if possible, include them in your diet as often as possible.

Foods rich in tyrosine

The main sources of tyrosine are foods such as: beef, lamb, chicken, fish, seafood, chicken eggs, cottage cheese, milk and cheeses. Tyrosine is also found in almonds, peanuts, bananas, avocados, oatmeal, wheat, soybeans, and pumpkin seeds.

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L-Tyrosine(L-tyrosine) is a conditionally essential amino acid. It is included in the list of twenty main human amino acids that are used for protein synthesis. In Greek, tyrosine means "cheese". Such a decoding may seem strange, but everything is quite logical, since this compound was first discovered back in 1846 in casein (milk cheese).

Tyrosine is found in dairy products, meat, fish, legumes and grains. This compound is widely used in sports and medicine. It is used as an antidepressant, a fat-burning agent (not the main one), as well as a substance that can improve brain activity, increasing concentration and memory.

The mechanism of tyrosine formation

There are two groups of amino acids. The first includes organic compounds of proteins that the body can produce on its own, they are called INTERCHANGEABLE. The second group includes amino acids that cannot be synthesized inside the body without the right food, which contains these substances. These amino acids are of particular value to the human body and are called ESSENTIAL.

Tyrosine belongs to the first group, because the body itself can produce tyrosine without its intake from outside. Although, this is a rather controversial point, since l-tyrosine is a derivative of such an alpha-amino acid as phenylalanine. Its absence makes the synthesis of tyrosine impossible, while the production of other amino acids is possible from glucose and ammonia. For this reason, it would be more correct to include the considered organic compound in the third subgroup " conditionally essential amino acids».

The process of transition of Phenylalanine to tyrosine occurs in the liver. The main active ingredient is phenylalanine-4-hydroxylase. The transition process occurs due to the accumulation of excess surplus of phenylalanine and the need for its rapid utilization. All due to the fact that tyrosine can enter the body with protein-rich foods (meat, poultry, fish, nuts, milk, cottage cheese, and others). In 1934, the Norwegian doctor and biochemist I. A. Felling discovered the disease phenylketonuria, in which the conversion of phenylalanine to tyrosine is disrupted, which leads to serious damage to the central nervous system and causes dementia (oligophrenia). Phenylketonuria is treatable, for this it is important to keep a diet low in protein, excluding fish, meat and dairy products to prevent the formation of phenylalanine in the body. Tyrosine is of great importance in the synthesis of catecholamine hormones, including: dopamine, norepinephrine, adrenaline, thyroxine, triiodothyronine, L-dioxyphenylalanine and the color pigment melanin.

Mechanism for converting tyrosine to norepinephrine

The hydrolysis of L-tyrosine occurs in the body under the action of the enzyme tyrosinase, the product of this process is the interstitial amino acid L-dioxyphenylalanine (DOPA). The next step in the transformation of tyrosine is the decarboxylation of L-dihydroxyphenylalanine under the influence of L-DOPA decarboxylase with the formation of the neurotransmitter dopamine. Dopamine is an important element of the "reward system", which is responsible for controlling human behavior. Dopamine acts as a serotonin antagonist, which allows you to increase a person's motivation and reduce fatigue at work. Next, dopamine reacts with dopamine-beta-hydroxylase, which leads to the formation NORADRENALINA.

Norepinephrine stops the conversion of tyrosine to dopamine, in this way the production of dopamine and norepinephrine is regulated. Norepinephrine is responsible for a positive perception of the world, quick decision making. Participates in the "fight or flight" system, increases muscle strength in the short term, reduces sensitivity to pain.

Mental concentration and tyrosine

Many athletes who have been in the gym for a long time have probably heard about mental concentration and its role in building quality muscle mass. It has been scientifically proven that during competitions or under the supervision of a coach (following some commands), a person can lift 5-10% more weight than during normal training. Almost the same positive effect on the increase in working weights has the right music for training. So, this is what I'm up to. Many athletes use tyrosine-based supplements to elevate mood, focus, and prepare their body and mind for the upcoming workout.

Research

Research conducted in 2002 "Chinever". The subjects were cyclists who consumed 25 mg of the substance per 1 kg of body. The data obtained as a result of this experiment did not confirm the positive effects of tyrosine. Subsequently, the substance "bupropion" was used to raise the concentration of dopamine. It was noted that "bupropion" increased performance in warm conditions (30°C), in relation to data at 18°C. L-Tyrosine increased endurance at high temperatures (30°C). Another study released in 2014 showed improvements in creative thinking. Volunteers who took fruit juice supplemented with tyrosine showed greater intellectual ability compared to the non-tyrosine group.

In one study, children diagnosed with ADHD (Attention Deficit Hyperactivity Disorder) were given supplements of tyrosine and 5-HTP at 1,500 mg and 150 mg of 5-hydroxytryptophan. A decrease in ADHD symptoms was found. Although, other nutrients were also used in this study, namely:

• 1 g vitamin C
• 0.22 g calcium citrate
• 0.075 g vitamin B6
• 0.4 mg folic acid
• 0.50 mg L-lysine
• 2.5 - 4.5 g L-cysteine

While it is undeniable that tyrosine has an effect on increasing attention and concentration in children, the fact that other supplements were also involved in the experiment casts doubt on the effectiveness of using this amino acid to combat such attention disorders.

In one study, L-tyrosine at 150mg/kg bw was found to attenuate the process of cognitive decline that is associated with sleep disturbance in humans. It follows from this that the supplement improves cognitive performance in sleep deprivation without a significant impact on sleep function itself.

Lack of tyrosine in the body

Insufficient production of tyrosine in humans can cause a number of negative factors and disruption of some processes occurring in the body. Symptoms of a lack of tyrosine can be depression, lowering blood pressure, lethargy, drowsiness, rapid weight gain. A lack of tyrosine can lead to a decrease in mental and physical activity, and in especially severe cases, to the development HYPOTHYROISIS.

I must say that if a person has similar problems with the thyroid gland, you should not immediately run to the pharmacy or sports nutrition store for tyrosine. The fact is that this additive can only aggravate the situation, despite the fact that the problem arose due to the lack of this substance. An increase in the adrenal hormones, epinephrine and noradrenaline, suppresses thyroid function, resulting in many side effects. If a person has problems with the thyroid gland, it is necessary first of all to consult a medical specialist.

Functions and actions of tyrosine

Tyrosine performs a wide variety of functions in the human body, namely:

1. Controls the management of circadian rhythms through the production of melatonin.
2. Promotes increased attention and concentration.
3. Responsible for the normalization of metabolism.
4. Helps suppress hunger.
5. Stimulates fat burning processes in the body.
6. It has a direct effect on the functioning of the endocrine glands.
7. Helps reduce fatigue from physical and mental activity.
8. Increases stress resistance and normalizes mood.
9. Reduces allergic manifestations.

The action of tyrosine at the present time is widely used in many fields of medicine. It is used as a fight against obesity in humans caused by stress. Treatment of nervous disorders and depression, by means of normalizing thyroid hormones and influencing dopamine. Tyrosine, together with tryptophan, has been successfully used to combat Parkinson's disease. There is a significant reduction in allergic reactions with the use of tyrosine. Tyrosine is used to normalize the production of thyroid hormones, insufficient production of which can lead to hyperthyroidism. In addition, tyrosine is used in the treatment of diseases such as some forms of tuberculosis, in particular tuberculous meningitis, poliomyelitis, hyperthyroidism.

Effects of tyrosine on fat burning

In addition to the fact that tyrosine increases endurance, it speeds up metabolism and has a beneficial effect on lipolysis (the breakdown of fats into fatty acids, fat burning). Due to the effect on the production of the hormones thyroxine and triiodteronine, which have a powerful fat-burning effect, the action of tyrosine is enhanced. The feeling of hunger is also moderately suppressed, this property in many ways helps people on a diet to significantly reduce the risk of a breakdown. The increase in stress resistance due to the intake of tyrosine has a positive effect, both on people who are already on a diet, and on people who have stress, provoked weight gain.

Release form

Today, the market has a large selection of triazine preparations, such as sports supplements, dietary supplements and pharmaceutical drugs. The most popular drugs on the market are in the form of L-Tyrosine, from Now Foods, Universal Nutrition, VPX Sports and others. Also on the market is a modified form of L-Tyrosine - N-acetyl-tyrosine. It keeps the concentration of the substance in the body longer, has improved digestibility and bioavailability than its "L" counterparts. Tyrosine from sports nutrition suppliers is often cheaper than pharmacy analogues, but there is a risk of falling into an unscrupulous manufacturer whose declared composition of the components contradicts the actual content of the claimed substance.

Dosage (daily rate) and method of application

The daily requirement for tyrosine in an adult is 25 mg/kg of body weight, depending on energy expenditure. Considering that an ordinary person consumes about half of the substance from the daily norm. That is, if you decide to try taking this amino acid to improve memory or fight stress, the optimal dosage of the supplement should be no more than 12.5 mg / kg of the total mass.

The dosage of the agent used can also be prescribed based on the goals pursued. The use of tyrosine as an antidepressant is dosed from 0.5 to 1 g. three times per day. With insomnia, the dosage can be up to 1500 mg / day, the intake occurs in the morning, the duration of therapy lasts about 12 weeks. In people suffering from phenylketonuria, the dosage is 6 g. per 100 gr. absorbed protein. Many doctors recommend taking a supplement of 5 grams 2-3 times a day. It all depends on the purpose of the application. Tyrosine can be diluted in orange or apple juice.

In fact, it is not necessary to resort to the use of some sports supplements and dietary supplements to obtain the required daily intake of the substance. It is enough to know which foods contain this amino acid, and in what quantity. Now we will find out.

Name of food products:	Amount of α-amino acid Tyrosine in milligrams (mg):
Italian hard cheese	1995
Cheese Gruyère	1776
whitefish	1740
Roasted soybeans	1497
roast beef	1386
Pork chops	1228
Cheese with cumin	1216
cooked salmon	1157
Finished chicken breast	1155
Pumpkin seeds	1093
	896
Eggs	499
White beans (cooked)	274
Wild rice	169

Factors Influencing the Increased Chances of Side Effects from L-Tyrosine

It is very important to understand that there are many factors that in one way or another influence the number and severity of side effects that may result from the use of L-Tyrosine. These factors include factors such as: dosage, individual neurophysiology factors, interactions with other supplements and drugs, duration of use of the substance, frequency of administration, and the specific source of the L-tyrosine alpha-amino acid in question.

1. Dosage and side effects

At the moment, there is a lack of scientific evidence base to accurately determine the safe dosage for a particular case. In certain situations, dosing is based on the person's body weight. According to some recommendations, the introduction of 100-150 mg / kg (body weight) per day is required. That is, people with greater body weight end up taking an order of magnitude more L-tyrosine than those who are in a smaller weight category.

Based on some sources, the recommended dosage may be from 500 mg to 2000 mg of L-Tyrosine per day. To minimize the likelihood of side effects and adverse reactions in the body from taking this supplement, the minimum value should be used. In other words, it is recommended to start with a very small dose and gradually increase the amount of supplement used until you feel a noticeable improvement in concentration, mental ability, and so on. If, for some reason, a high dosage of L-Tyrosine must be adhered to, the fact that the likelihood of problematic side effects increases significantly should be taken into account.

1. Individuality

Many of the side effects of L-Tyrosine can be individualized. What does it mean? For example, two people take a supplement at the same dosage. If one person can achieve a significant therapeutic effect without any noticeable manifestation of side effects, while another may experience headaches, nausea and diarrhea. For this reason, you must first consult with your doctor and pass the necessary tests. It is important to understand whether any problems will arise due to a genetic predisposition. Also, as mentioned earlier, body weight must be taken into account, since the dosage depends on this factor and can potentially influence the appearance of side effects from excessive dosages of L-tyrosine.

For example, individuals with the disorder phenylketonuria ( PKU), are not able to metabolize phenylalanine (the basis for the synthesis of tyrosine) as a result of genetic polymorphism. To increase tyrosine levels and ultimately catecholamine synthesis, people with these problems need L-tyrosine supplements. It should be assumed that the polymorphism of some genes may influence the side effects.

In addition to genetics, human neurophysiology (brain waves, neurochemistry, hormones) may influence the side effects associated with tyrosine use. Other individual factors such as body weight, stress levels, diet, sleep, and lifestyle may also influence the positive or negative response to this amino acid.

1. Interactions with other supplements and drugs

Also, do not forget that some side effects may occur as a result of interaction with alcohol, drugs, anabolic steroids, medications or sports supplements. In addition to increasing the likelihood of side effects, as a result of taking several supplements or drugs along with tyrosine, it will be difficult to determine the cause of the side effects. That is, it will be difficult to understand whether the body reacts badly to an additive, a separate drug, or to the result of their interaction. Therefore, this detail must also be taken into account. Actually, this applies to any used substances. For example, the use of monoamine oxidase enzyme inhibitors with L-tyrosine can increase blood pressure and cause a heart attack or stroke.

The interaction of thyroid hormones with L-tyrosine can increase the level of thyroid hormones several times, and cause HYPERTHYROISIS. Due to the fact that to date there are very few studies on the interaction of Tyrosine with other substances, the number and severity of all side effects have not yet been determined. This also needs to be taken into account. Before using L-tyrosine, it is very important to consult with your doctor in order to find out in advance about contraindications or possible intolerance to certain substances.

1. Frequency and duration of supplement use

With long-term consumption of tyrosine, the possibility of side effects increases. Many sources indicate the average period of time, which is considered safer for humans. The figure varies from 60 to 90 days. However, it must also be taken into account that even after stopping the use of any supplement, side effects may manifest themselves in the following months. Unfortunately, there is no information regarding "late" adverse reactions of the body.

In addition to the duration, it is important to adhere to the acceptable frequency of use of the supplement throughout the day and months. Those people who take tyrosine in the long term with a frequency of use 2-3 times a day are more susceptible to the manifestation of negative symptoms. Data from most studies support the fact that the substance is harmless if taken in the short term - no more than 1 month.

Side effects

People over 18 can safely take small doses of tyrosine without fear of negative manifestations. A safe dosage when taking this amino acid is approximately 100-150 milligrams per 1 kilogram of body weight per day for 90 days.

Tyrosine should not be consumed by people with thyroid problems without the advice of a doctor. Since an increase in the level of this alpha-amino acid can lead to a worsening of the situation in patients with autoimmune diseases, including hyperthyroidism and Graves' disease. It is worth refraining from taking tyrosine during the course of thyroid drugs, this combination increases the negative effects of the substances taken.

This amino acid should not be taken as a supplement by pregnant women or while breastfeeding. Since there is not enough research to date to know for sure whether the supplement is safe for children, as well as new and expectant mothers, it should not be used.

Conclusion

Tyrosine under the brand name L-Tyrosine from the company NOW freely sold in pharmacies. Also, an extensive selection of triazine and tyrosine-containing supplements is widely represented in various lines of sports nutrition. Reviews about this compound are mostly positive, the only drawback of this drug is a rather high price. Tyrosine helps to get rid of fatigue and drowsiness, helps to improve memory attentiveness in children. The almost complete absence of side effects, with the exception of the presence of problems in people with thyroid diseases, can make tyrosine a very good help in achieving athletic performance. Tyrosine is not a panacea in the fight against excess weight, it only acts as a synergist to diet and exercise.

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The amino acid tyrosine is present in every cell of our body and is also found in many protein foods. It is one of the essential amino acids. This means that the body of healthy people produces the necessary amount of tyrosine to meet their needs.

general characteristics

Tyrosine, also known by the chemical name 4-hydroxyphenylalanine, is one of the 20 amino acids required for protein synthesis.

And since the human body is able to produce this substance on its own, it is considered a non-essential amino acid. This means that a healthy person does not need additional supplements to provide himself with the necessary amount of tyrosine. This amino acid affects many processes in the body, including the production of neurotransmitters.

The word "tyrosine" comes from the Greek and translates as "cheese". The amino acid got its name in 1846, when it was first discovered by the German chemist Liebig in casein, a protein found in cheese. And its chemical name indicates that tyrosine can also be synthesized from another amino acid, phenylalanine.

There are 3 forms of tyrosine: L-tyrosine is an amino acid found in the proteins of all living organisms, D-tyrosine is a neurotransmitter found in enzymes, DL-tyrosine does not have optical energy.

How it works in the body

In the human body, tyrosine is produced from another amino acid, phenylalanine, but the body metabolizes it in the form of catecholamines, in particular dopamine, norepinephrine, and adrenaline. These substances are able to correct neurophysiological processes such as attention, energy, mood, memory, vigilance. Individuals with insufficient amounts of catecholamines experience various kinds of cognitive dysfunction. And the only way to increase the synthesis of catecholamines is to eat foods high in tyrosine and phenylalanine (chicken, fish, turkey). To meet these needs, you can resort to supplements and preparations containing tyrosine. True, in addition to a number of advantages, they also have a large number of side effects.

In the body, tyrosine is able to cross the blood-brain barrier and fairly quickly invade the central nervous system. By increasing the level of adrenaline, norepinephrine and dopamine, tyrosine is able to influence a wide range of processes and functions in the body.

Another value of tyrosine is the production and synthesis of additional chemicals and hormones, such as melanin (the pigment that determines skin and hair color). Tyrosine also contributes to the functioning of the organs responsible for the production and regulation of hormone levels in the body. And these are the adrenal glands, the pituitary gland, the thyroid gland. Also directly involved in the creation of almost all proteins in the body.

Benefits of tyrosine:

• improves mood and creates a sense of subjective well-being;
• increases cognitive functions during times of stress;
• protects the body from the consequences of nervous shocks and anxiety;
• improves attention and gives cheerfulness;
• promotes the production of dopamine (the hormone of pleasure and happiness).

Functions in the body:

1. Synthesis of proteins.

One of the main roles of tyrosine is participation in protein synthesis. The human body uses combinations of 20 amino acids to build protein molecules, and tyrosine is one of them. Proteins perform a number of functions in the body. Some control the activity of genes, others facilitate chemical reactions or provide structural support for cells. The ability of the body to synthesize proteins allows for the growth of new cells, which is especially important for newborns. And this is a considerable merit of tyrosine.

1. Brain work.

By consuming tyrosine, you can not worry about the problems of the functioning of the brain. Tyrosine is needed to create the neurotransmitters dopamine and norepinephrine, compounds that transmit impulses between neurons. A cup of invigorating coffee in the morning brings you pleasure? Now, without dopamine, you wouldn't feel it. Maybe some other sensations would have visited you, but without the presence of dopamine in the body, created from tyrosine, the sensations of pleasure would have to be forgotten. As for norepinephrine, it is, so to speak, a close chemical relative of adrenaline and is responsible for the development of memory. So, sitting in the morning with the same cup of coffee, perhaps you remember something pleasant. And again, all this is the merit of a neurotransmitter, but this time norepinephrine. So it turns out that without tyrosine, morning coffee drinking (and not only it) would be much sadder.

1. Stress and the nervous system.

One of the most interesting potential benefits of tyrosine is its ability to relieve stress. This function is also associated with the production of epinephrine and norepinephrine. A number of studies have confirmed that tyrosine mitigates the negative effects of not only stress, but also cold, relieves fatigue, especially after hard work, and even affects the quality of sleep. In addition, there is evidence that this amino acid increases mental performance and intellectual potential. May be an effective remedy for depression, as dopamine helps improve mood. It is also believed that tyrosine improves the quality of impulse transmission throughout the body. And scientists from New York University believe that tyrosine increases alertness, especially in sleepy people. But this assumption still requires further study.

1. Melanin.

Tyrosine also performs a number of physiological functions in the body. For example, this substance is involved in the production of melanin, a protein pigment that gives the skin its natural color and protects from the sun.

1. Hormones.

The thyroid gland (regulates metabolism and cell growth) and the pituitary gland (controls reproductive health) constantly feel the effects of tyrosine. By increasing the levels of the hormones norepinephrine and epinephrine, the amino acid is able to reduce fat accumulation and suppress excessive appetite.

Side effects

Taking tyrosine as a supplement can cause a number of unpleasant side effects. With extreme caution, the substance should be taken by people with excessive activity of the thyroid gland.

1. Anxiety.

Unexplained anxiety can be a side effect of taking tyrosine. This amino acid affects cognitive abilities, and also acts as a stimulant of the central nervous system. And taking a pharmaceutical analogue of tyrosine can increase the frequency of impulses in the brain several times. An increased sense of fear and panic is a possible result of regular use of the substance.

1. Digestive disorder.

Tyrosine in the form of a dietary supplement affects the health of the digestive system. First of all, its not the best effect is felt by the mucous membrane of the digestive tract. Irritation under the influence of the amino acid causes discomfort in the stomach. If blood impurities appear in the stool, you should immediately stop taking tyrosine and consult a doctor.

Reflux can occur after the "chemical" tyrosine enters the digestive system. Due to the action of the amino acid, the sphincter in the alimentary canal relaxes and passes the contents of the stomach back into the esophagus, causing heartburn and other discomfort.

1. Migraine.

Migraine in severe and prolonged form is one of the side effects of long-term use of the amino acid. In this case, you should stop taking the drug containing tyrosine, and replenish its reserves exclusively from natural foods.

1. Tachycardia.

Trembling in the chest can be caused by tyrosine, which, by stimulating the central nervous system, speeds up and increases the heartbeat.

1. Nervousness.

Influencing the nervous system, it can cause the development of nervousness, which occurs, it would seem, for no reason. In fact, there is a reason - the body's unacceptability of a drug containing an amino acid.

1. Dependencies.

It is believed that tyrosine helps to more easily cope with addictions: caffeine, drugs, and medications.

Daily rate

Clinical studies show that tyrosine in supplement form can be consumed up to 12 g per day.

Meanwhile, doctors do not advise resorting to such high doses without urgent need. Moreover, an adequate generally accepted daily allowance for healthy people ranges between 1 and 5 grams of the substance (about 16 mg per 1 kg of human weight). This is quite enough for tyrosine to perform its functions in the body qualitatively.

But people with excess weight, poor memory, abnormalities in the thyroid gland, a tendency to depression or hyperactivity need tyrosine more than healthy people. You can also increase the daily rate of amino acids to relieve the unpleasant symptoms of PMS, slow down the development of Parkinson's disease, and improve brain function. Persons who work physically or are actively involved in sports should also take care to receive a slightly higher dose of tyrosine.

The elderly, hypertensive patients, people with low body temperature and digestive disorders, as well as those with Felling's disease or those who use antidepressants, on the contrary, are not advised to abuse amino acid supplements.

Overdose symptoms

Abnormal heart rate, irritability, anxiety, loss of appetite, blood pressure changes (both up and down), chest pain, diarrhea, breathing difficulties, dizziness, drowsiness, fatigue, headaches, heartburn, insomnia, nausea, joint pain, allergic rash, stomach pain, thyroid dysfunction, weight loss. These are all possible signs that the body needs less amino acid intake.

food sources

Tyrosine is found in many high content foods, and there are over 100 items. Among the most popular: chicken, turkey, fish, peanuts, almonds, avocados, milk, yogurt, bananas, soy products and more. In large quantities, the amino acid is present in seeds, seafood and beans. But, given that the name of the substance comes from the word "cheese", it is logical that it is in it that tyrosine should be looked for in the first place. In addition, it is found in many products that promote weight loss.

In addition to these products, the daily rate of tyrosine and other useful ones can be obtained from different types of cheeses, such as gruyère, edam, mozzarella, hard goat, cottage cheese. Among meat products, lamb and turkey dishes are also useful. The fish list for good health consists of tuna, mackerel, cod, halibut, as well as shrimp and crab. As a snack, you should choose healthy sesame seeds, sunflower seeds, pistachios, almonds, pine nuts. In the dairy section, give preference to natural yoghurts and milk. Lentils, different types of beans, chickpeas and whole grain products, which also have an increased concentration of tyrosine, will help improve memory and mood.

digestibility

The body will better absorb the amino acid if:

• take on an empty stomach in combination with vitamins B1, B2, B3, B6, C (you can dilute tyrosine with orange juice) and in combination with the enzyme tyrosine hydroxylase;
• drink with St. John's wort, valerian, lemon balm, chamomile, mint (in this case, the effect on the nervous system increases).

Interaction with other substances

Tyrosine with monoamine oxidase inhibitors can increase blood pressure, in some cases cause a heart attack or stroke. Taking thyroid hormones against the background of an amino acid can cause hyperthyroidism. But with, ascorbic acid, niacin, and reacts positively.

Tyrosine is one of the most important amino acids and an integral part of structural proteins. It can be used to enhance memory and strengthen the immune system. But improper consumption leads to hyperthyroidism and other problems.

This amino acid can rightfully be considered a remedy for sadness and depression, a substance that adds strength, energy, mental and physical activity. But to achieve these effects, it is not necessary to resort to pharmaceutical preparations. Nature has everything so that a person can fully draw on the reserves of amino acids from natural foods. Moreover, in this case, they almost never cause side effects.

Taking L-Tyrosine as a dietary supplement is recommended:

• To normalize the functioning of the thyroid gland
• To relieve stress, headaches, nervous disorders

Action L-Tyrosine:

• Normalizes the functioning of the thyroid gland
• Improves mood
• Helps the body deal with stress

Dosage and administration:

• As a dietary supplement, take 1 tablet daily with food.

Contraindications:

• Individual intolerance to the components of the drug
• Taking antidepressants

Storage:

• In a cool (at a temperature not exceeding + 25 ° C.) and dry place.

Release form:

• Tablets (50 tablets in a jar).

Composition (1 tablet contains):

• 500 mg L-Tyrosine

Description of components:

Tyrosine- this is a non-essential amino acid that is formed in the body, but this process is limited by another amino acid - phenylalanine. If there is not enough phenylalanine, tyrosine is not formed in the right amount.

Tyrosine is a parent compound, which makes it important in the production of the catecholamine/neurotransmitter hormones, including dopamine, dihydroxyphenylalanine (DOPA), norepinephrine and epinephrine, as well as thyroxine and triiodothyronine.

Tyrosine affects cells and tissues not only directly, but also indirectly, through its influence on the functions of the adrenal glands, thyroid gland and pituitary gland. This influence significantly changes the metabolic processes, having a significant effect on the normalization of the physical state.

In addition, as a result of the enzymatic conversion of tyrosine, the pigment melanin (found in the skin, hair and choroid of the eyes) is produced.

The usual high carbohydrate diet does not provide us with enough tyrosine. The consequence of this is an insufficiency of thyroid function, that is, a decrease in the level of metabolism. A person experiences lethargy, chilliness, becomes obese. Often these are people with hypotension. Vegetative-vascular dystonia is the result of sluggish work of the dopaminergic and noradrenergic systems of the brain associated with the intake of tyrosine.

Symptoms of tyrosine deficiency are:

• depression of thyroid function
• lowering blood pressure and body temperature (cold hands, feet)
• feeling of heaviness in the calf muscles

Among other things, tyrosine is a precursor of dopamine. Dopamine regulates blood pressure and kidney function, but among ordinary people it is known as the “hormone of happiness.” Increased levels of dopamine in the brain improves mood. This effect occurs because dopamine is a precursor to norepinephrine, which creates a higher concentration in the brain and provides that “high mood” effect. Because of this, tyrosine can be used to treat certain depressive conditions.

In addition to influencing mood, tyrosine, together with adrenaline and norepinephrine, also affect energy metabolism. But only with sufficient levels of tyrosine, these hormones have a maximum effect on glucose mobilization, lipolysis, and activation of the sympathetic nervous system.

This again shows how many different important processes in the human body depend on the presence of sufficient reserves of tyrosine.

Additional Information

Emotions- this is the experience by a person of his attitude to what he knows, what he does, that is, to things and phenomena of the world around him, to people, to their actions and deeds, to work, to himself.

Emotions are an incentive reflex apparatus to meet human needs.

Emotions have an extremely large impact on human health and performance. They are positive and negative.

Positive emotions contribute to the improvement of well-being, performance, vital functions of the body.

Negative emotions, in turn, adversely affect a person. Long-term action of negative emotions is undesirable, since it can lead to a state of overstrain of the body - stress. In an overstressed, overworked body, a rapid consumption of reserves occurs, the regulation of metabolism is disturbed, decay products are not completely released, which accumulate and poison the body.

It is also known that if stressful tension is not eliminated, it can lead to a sharp deterioration in health, especially for older people. With stressful tension, all systems and organs of a person suffer.

Not a single person manages to live and work without experiencing stress. Everyone experiences severe life losses, failures, trials, conflicts, stress when performing hard or responsible work from time to time. Some people deal with stress more easily than others; are stress resistant.

First of all, you need to remember that inactivity always worsens the state after stress. Against the background of inaction, depression sets in - a person is exhausted, retires. If you purposefully act on the factor that caused the stress, you want to get rid of it, the stress passes faster. Therefore, the first step in overcoming stress should be an adequate response to the situation.