Rich L-Tyrosine Food Sources And Dietary Intake Requriements

Incorporating L-Tyrosine foods into the diet may help enhance the mood and improve cognitive performance under stress.

The body already produces a natural supply of L-Tyrosine, an amino acid which has various duties such as the maintenance of cellular membranes.

But recently, connections between L-Tyrosine levels and the balancing of neurotransmitters relating to mood have made supplementation of this amino an interesting research avenue.

Many staple foods we eat everyday contain significant amounts of L-Tyrosine. Can the body utilize these sources of the amino to provide natural energy and decrease stress responses?

Read on for a complete list of the best L-Tyrosine foods that are rich sources of this amino acid, plus tips on how to maximize mood lift with supplementation.

Tyrosine

Amino Acid

Motivation

Mental Focus

Mood

How It Works:

• Supports energy & motivation
• Promotes focus & mental clarity
• Improves mood & stress response

Dosage:

Between 500 - 2000 mg per day

Safety:

Rated Likely Safe

Top Tyrosine Products* ❯

View User Ratings* ❯

Why We Need L-Tyrosine Foods in the Diet

The human body utilizes L-Tyrosine for various basic functions. The amino acid is created by the body from another amino, called Phenylalanine.

It is thought that L-Tyrosine assists in all communication functions that happen relating to the membranes of cells. L-Tyrosine boosts the permeability of these membranes, making it easier for chemical messages to pass in and out.

L-Tyrosine is also converted into certain chemical messengers that deliver signals. It is used to synthesize neurotransmitters in the brain that are associated with executive function.

Tyrosine is the primary precursor of the catecholamines, a group of amines that act as neurotransmitters and hormones. The primary catcholamines are Dopamine, Epinephrine (Adrenaline), and Norepinephrine (Noradrenaline).

While Tyrosine deficiency is rare in the developed world, it is possible under some circumstances. If you do not get enough Phenylalanine and/or L-Tyrosine in your diet, you may become deficient and experience symptoms such as low energy levels, difficulty focusing, mood disruptions and a lack of motivation or drive.

For this reason, a healthy supply of L-Tyrosine foods is believed to help maintain better overall cognitive function.

How Does L-Tyrosine Work in the Body?

L-Tyrosine acts as a precursor for several important neurotransmitter systems. The amino acid is one of the building blocks of Dopamine, the well-known neurotransmitter relating to mental energy, pleasure, action/reward, motivation, and ambition.

L-Tyrosine also aids in the production and re-uptake of Epinephrine and Norepinephrine, helping to keep levels of these neurotransmitters balanced. These hormones are normally used to initiate fight or flight reactions in times of stress, boosting metabolism and elevating blood pressure.

When there is too much of these neurochemicals present, we experience adverse reactions, such as chaotic thoughts, fast heartbeat, and trouble concentrating. But just the right levels of Epinephrine and Norepinephrine during stressful situations may actually help improve cognitive performance and memory.

In one study, patients either ate an energy bar containing Tyrosine or a placebo energy bar containing no Tyrosine, were exposed to cold stress, and then had to complete cognitive performance and motor skill tests. It was found that cold-related decreases in cognitive performance and psychomotor skills were mitigated in the patients who took L-Tyrosine compared to placebo.

It is thought that L-Tyrosine foods or supplements may contribute to maintaining a harmonious balance of these hormones, helping the body handle stress more effectively.

The Natural Medicines database has rated supplemental L-Tyrosine as Possibly Effective for improving cognitive performance and memory under stressful conditions, and improving alertness following sleep deprivation. As an amino acid, Tyrosine is available as a dietary supplement. In the US the FDA has not approved L-Tyrosine as a drug to prevent or treat any conditions.

Natural L-Tyrosine Foods

Chances are, you are already eating many foods that contain L-Tyrosine everyday as a part of your regular diet. Here is a list, in descending order of potency, of the best food sources containing this amino acid.

Are Dietary L-Tyrosine Foods Enough?

While it is easy to incorporate L-Tyrosine foods such as the above into the diet, obtaining this amino acid strictly from food sources may not be an adequate solution for some people.

While L-Tyrosine can cross over the blood-brain barrier (protective membrane that separates the bloodstream and brain tissue) it uses the same transport channels as other amino acids. This means that when Tyrosine from foods is ingested, it will have to compete with the other amino acids present in the food.

Therefore much of the L-Tyrosine you consume through food will be lost during the digestion and transport process and will not make it to the brain. For this reason, some people choose to take some form of dedicated L-Tyrosine supplement, such as a powder or capsule.

Another method for effectively supplementing L-Tyrosine is to mimic the way the body itself creates the amino – via Phenylalanine. Like Tyrosine, Phenylalanine is able to directly cross the blood brain barrier, after which time it is converted into bioavailable L-Tyrosine.

In this way, taking a Phenylalanine supplement is another viable way to “deliver” L-Tyrosine directly to the brain. For this reason, many mental wellness supplements include DL-Phenylalanine.

Combining Foods with L-Tyrosine Supplements

Whether you eat L-Tyrosine foods or supplement with bulk powders or products like Alpha Brain, there are some complementary compounds which may increase overall efficacy. Many people combine L-Tyrosine with L-Theanine a glutamic acid analogue that increases GABA activity and also acts as a GABA-ergic compound.

We also see L-Tyrosine frequently paired with 5-HTP supplements. L-Tyrosine’s Dopamine and Norepinephrine effects are thought to be complemented by 5-HTP’s support of Serotonin, the neurotransmitter relating to emotions of contentedness, peacefulness, and euphoria.

Combining the activity of all of these neurotransmitters is thought to help balance the mood from different fronts. The ultimate approach would incorporate moderate dietary sources of L-Tyrosine alongside moderate supplementation, either with a combined stack product such as Alpha Brain, or in the form of L-Tyrosine’s precursor Phenylalanine.

Once this basis has been established, exploration of complementary supplements mentioned above can be started.

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