Do you think there are substances that can increase your concentration, increase efficiency, improve sleep, alleviate the effects of stress, but at the same time have no side effects, are absolutely natural and “native” to the human body? Do you think these are herbs from a herbal pharmacy? But no. These are amino acids - substances without which no living creature can survive, because. they are the main ones building material for any proteins in our body. Amino acids are also the basis for the synthesis of neurotransmitters, which provide us with communication between brain neurons.

I want to dwell in more detail on tyrosine, an amino acid whose effect on human cognitive functions, especially during times of stress, has been scientifically proven.

Tyrosine was discovered in 1846 by the German scientist J. Liebig; he isolated this amino acid from cheese protein. Tyrosine got its name from the Greek “tyros” - cheese.

The structural formula of tyrosine is as follows:

The human body contains mainly the left-sided form of tyrosine - levothyrosine, or L-tyrosine.

Dopamine and adrenaline are synthesized from L-tyrosine.

Main function dopamine- provide a person with feelings of pleasure, satisfaction, good mood. It directly affects our motivation, level of performance, pain reduction, and memory improvement. A lack of L-tyrosine, and, consequently, dopamine, leads to depression, lethargy, and mental retardation.

The quantity is also important norepinephrine in organism. Under stress, it is converted in huge quantities into adrenaline, and when there is a shortage of it, a person experiences emotional and intellectual exhaustion, physical weakness, his blood pressure jumps, and trembling occurs in his limbs. Taking tyrosine in this case can ease the perception of stress and the body's reaction to it.

What foods contain tyrosine?

First of all, these are dairy products and eggs. Also, a significant amount of l-tyrosine is found in almonds, peanuts, sesame seeds, and pumpkin seeds. Fruits include bananas and avocados.

Unfortunately, modern high-carbohydrate nutrition is not always able to satisfy the daily requirement for tyrosine, which is 16 mg per kg of human body weight.

You can buy tyrosine at a pharmacy or sports nutrition store. These are mainly 500 mg capsules. Take 1 capsule per day, before significant physical or mental stress, possibly stressful situation You can take 500 to 2000 mg over 30 to 60 minutes.

Attention! The instructions for using tyrosine contain an important warning: the simultaneous use of l-tyrosine and certain types of antidepressants is prohibited.

The effect of tyrosine on the body:

• improves memory, especially in stressful situations;
• eases the perception of stress;
• reduces the amount of stress hormones and improves well-being during periods of lack of sleep, fatigue, and nervous tension;
• regulates blood pressure;
• makes you feel better when quitting smoking and dieting;
• increases performance in chronic fatigue syndrome;
• helps overcome laziness and blues;
• reduces the manifestations of vegetative-vascular dystonia.

In general, if you need to “invigorate” your brain and body as a whole, try tyrosine.

Tyrosine: what is it?

Tyrosine is an essential amino acid that the body cannot produce on its own. Even knowing which foods contain tyrosine and consuming them, the body cannot accumulate enough of it. Therefore, the reserves of tyrosine in foods or in the composition medicines needs to be replenished regularly.

In the literature, this amino acid can be found under the following names: α-amino-β-(p-hydroxyphenyl) propionic acid, aromatic alpha amino acid, l tyrosine, l tyrosine (the incorrect name is tyrosine n). The last two names represent the optically isomeric form. In addition to it, D tyrosine and the combination in the form of a racemate (DL) are isolated.

Tyrosine differs in structure from phenylalanine in the presence of a phenolic hydroxyl group in the para position of the benzene ring. This substance is part of almost all protein compounds present in the human body. It is used to detect proteins in substances (Milon reaction).

The structural formula of tyrosine looks like this: HO-BK-CH2-CH(NH2)-COOH.

Rational formula: C9H11NO3.

The process of amino acid formation in the human body consists of many stages. Phenylalanine is used to form tyrosine (the reaction occurs in the liver with the participation of the enzyme phenylalanine-4-hydroxylase). The transformation of phenylalanine to tyrosine in the body is necessary to remove excess phenylalanine, not to restore tyrosine reserves. Its excess is utilized. In the process of further reactions, tyrosine is converted into 4-hydroxyphenylpyruvate by transamination with α-ketoglutaric acid. To form tyrosine in proteins, a number of enzymes are used, for example, tyrosine kinase, tyrosinase, and phosphatases.

Despite the fact that it is produced from another amino acid - phenylalanine, the human body absorbs it in the form of catecholamines, such as dopamine, norepinephrine, and adrenaline. The latter are hormones that provide a response under stress or when the stress factor ends.

Beneficial properties of tyrosine and its effect on the body

l tyrosine, why is it needed in the body? The biochemistry of amino acid action is very complex. Since the substance provides a chemical reaction in which hormones are synthesized, main function is to normalize hormonal levels. Dopamine is responsible for pleasure, normal mood and the formation of a reaction of curiosity. In parallel, such important neurophysiological processes as attention, energy, mood, memory, and vigilance are involved. Adrenaline and norepinephrine have opposite effects. The first is released under stress, the second eliminates its consequences. Another hormone, the synthesis of which is determined by a sufficient content of tyrosine, is melanin. It is responsible for skin color and protection from ultraviolet radiation.

Use of tyrosine as a medicine or food products has the following effect on the body:

• improves mood and creates a feeling of subjective well-being (due to the action of dopamine);
• increases cognitive function during stress (action of dopamine, norepinephrine and adrenaline);
• protects the body from the effects of nervous shock and anxiety (the effect of norepinephrine);
• improves attention and gives vigor;
• protein synthesis in combination with other amino acids such as alanine, tryptophan.

The properties of proteins synthesized thanks to tyrosine are different. Some are involved in the transmission of hereditary information, others ensure the formation of specialized immune cells (antibodies), and others are important in sports, as they are part of muscle fibers.

One of the effects of using the substance is normalization of body weight. Thanks to the thyroid gland, all metabolic processes are controlled: fat breakdown, glucose conversion, protein synthesis. As soon as one of the processes is disrupted, a person begins to uncontrollably gain extra pounds. Neither sports nor proper nutrition do not help solve the problem. To do this, you just need to normalize your hormone levels. Therefore, drugs such as Tyrosine from iHerb are prescribed.

The body's daily requirement for tyrosine

For an adult, the requirement ranges from 1 to 5 g. It all depends on gender, age, nutritional characteristics (amount of vitamins, minerals, for example, selenium). Doctors say that in the form of a dietary supplement you can take up to 12 g of the substance per day.

Another option for calculating the dosage is the proportion of 16 mg per kg of body weight.

Important! An increase in tyrosine dosage is intended for overweight individuals, bad memory, abnormalities in the thyroid gland, a tendency to depression or hyperactivity. But only a doctor can determine the exact amount of the substance

Consequences of tyrosine deficiency

A lack of tyrosine is fraught with various pathological conditions. Among them:

• hypothyroidism is a condition caused by a long-term, persistent lack of thyroid hormones, the opposite of thyrotoxicosis. The extreme degree of manifestation of clinical symptoms of the disease in adults occurs as myxedema, in children - cretinism;
• tyrosinemia is a disease associated with a lack of fumarylacetoacetate hydrolase activity. Mutations lead to disruption of tyrosine metabolism with damage to the liver, kidneys, and peripheral nerves. The first symptom of the disease is liver dysfunction.

Consequences of excess tyrosine

With excessive intake of the substance, tachycardia, increased excitability, anxiety, loss of appetite, increased or decreased blood pressure, chest pain, diarrhea, shortness of breath, dizziness, and drowsiness may develop.

Side effects from an excess of amino acids can be constant progressive fatigue, headaches, heartburn, insomnia, nausea, joint pain, allergic rash, stomach pain, hyperthyroidism, weight loss.

Food sources

The following foods will help replenish tyrosine reserves: cheese, chicken, turkey, fish, peanuts, almonds, avocados, milk, yogurt, bananas, soy products, etc. Sunflower seeds, seafood and beans are rich in the amino acid.

Lamb and turkey are useful meat products.

Fish dishes made from tuna, mackerel, cod, halibut, shrimp and crab are indicated for tyrosine deficiency.

When preparing for pregnancy, women should include sesame seeds, sunflower seeds, pistachios, almonds, and pine nuts in their diet.

Medicines containing tyrosine

• “L-Tyrosine” (manufacturer NOW Foods/Paradigma), pack of 120 capsules, 500 mg of tyrosine per capsule. Indicated to increase brain activity and improve memory. Price in St. Petersburg and Moscow 1800 rubles;
• "Vita-Tyrosine". The capsule contains: L-Tyrosine - 400 mg, iodine 100 mcg. There are 100 capsules in a package. Effect of the drug: increased synthesis of norepinephrine, dopamine, adrenaline, thyroid hormones and melanin. Indicated for the prevention of vegetative-vascular dystonia and hypotension. Price – 1600 rubles;
• “L-Tyrosine” (BLACK PIENI group CO, LT, China). In the form of crystalline powder or crystals in plastic bags for the production of non-sterile dosage forms. Indicated for decreased concentration and memory, hypotension, chronic fatigue syndrome, vegetative-vascular dystonia, in the complex treatment of Parkinson's disease, hyperactivity in childhood;
• "N-acetyl-tyrosine." The drug contains a modified form of the amino acid – H-acetyl-tyrosine. The drug is presented in N-Acetyl Tyrosine capsules (350 mg, 120 pcs.) from the manufacturer Jarrow Formulas. The capsule contains 350 mg of N-acetyl-tyrosine.

Indications for taking L-Tyrosine

Tyrosine preparations are indicated:

• with decreased concentration, memory impairment;
• chronic fatigue syndrome;
• decreased performance;
• constant depression, mood swings;
• neurosis, melancholy, apathy, melancholy, anxiety, fear.

They are also prescribed for the complex treatment of alcoholism and drug addiction.

For children, medications are prescribed for hyperactivity, restlessness, and lack of concentration.

IN old age the drug is used in complex therapy for Parkinson's disease.

To treat vitiligo, tyrosine is combined with phenylalanine.

But don’t expect miracles and getting rid of extra pounds. The task of tyrosine is to normalize metabolism.

In sports, the substance helps to more quickly break down glucose and fats, which are used during intense or prolonged exercise. Thanks to tyrosine, recovery occurs faster and concentration improves. Therefore, it is necessary to take the substance during periods of increased physical activity, in preparation for competitions and during participation in them.

In bodybuilding, tyrosine is effective in combination with other amino acids. Together they create the preconditions for increased loads, so athletes can work with heavier weights and recover faster. But tyrosine alone will not help build muscle.

Contraindications to the use of L-Tyrosine

Cannot be combined with taking antidepressants from the group of MAO inhibitors.

In schizophrenia, the amino acid is contraindicated.

During pregnancy and lactation, be sure to consult a doctor.

Individual intolerance to the components of the drugs is also considered a contraindication.

With high blood pressure, people taking iodine preparations and with increased thyroid function are not prescribed tyrosine.

How to use L-Tyrosine

Most drugs are designed to take from one to 3 capsules daily. It is best to take them on an empty stomach an hour before breakfast.

The instructions say that for better absorption, the drug can be mixed with citrus juice or washed down with water.

The course of treatment lasts 1-1.5 months, then you need to take the same break.

Side effects

When using the drug side effects not identified. They are possible with long-term use of the amino acid without breaks and an unreasonable increase in dosage.

Interaction with other substances

The use of any medications and dietary supplements should be discussed with your doctor, since the interaction of tyrosine with other substances is controversial. For example, when combined with monoamine oxidase inhibitors, the amino acid can increase blood pressure and in some cases even cause a heart attack or stroke.

Taking thyroid hormones against the background of tyrosine and medications that contain it can provoke hyperthyroidism.

special instructions

• on an empty stomach in combination with (you can dilute tyrosine with orange juice) and in combination with the enzyme tyrosine hydroxylase;
• in combination with St. John's wort, valerian, lemon balm, chamomile, mint (increases the effect on nervous system).

; m.p. D,L-tyrosine 316 °C, L-tyrosine 290-295 °C, D-tyrosine 310-314 °C (all isomers melt with decomposition); for L-tyrosine -10.6°, for D-tyrosine +10.3° (concentration 4 g in 100 ml 1N. HCl);

sol. in water, limited - in ethanol, not sol. in diethyl ether. At 25 °C pK a 2.2 (COOH), 9.11 (NH 2), 10.07 (phenolic OH); pI 5.63.

According to chemistry Holy tyrosine-aromatic.

an amino acid with a reactive phenolic hydroxyl. When heated up to 270 °C, tyrosine is decarboxylated to tyramine HOC 6 H 4 CH 2 CH 2 NH 2, upon alkaline melting it gives 4-hydroxybenzoic acid. Tyrosine is easily subject to nitration and iodination into aromatic. cycle, forming 3- and 3,5-derivatives.

To modify tyrosine residues in protein molecules, nitration with tetranitromethane and aromatic iodination are used. rings, acetylation of the hydroxy group, solutions with bromosuccinimide, cyanurfluoride and diazonium compounds. In peptide synthesis, the phenolic hydroxyl of a tyrosine residue is protected with a benzyl, 2,6-dichlorobenzyl, or tert-butyl group.

Violation of tyrosine metabolism [deamination with the formation of 3-(4-hydroxyphenyl) pyruvic acid] causes inheritance.

oligophrenia disease.

Tyrosine synthesis is carried out from 4-hydroxybenzaldehyde and hippuric acid (the so-called Erlenmeyer-Plöchl azlactone synthesis): In the UV spectrum of tyrosine l max 274.6 nm (e 1420), in the fluorescence spectrum l emission 282 nm. In the NMR spectrum of L-tyrosine in D 2 O chemical. shifts (ppm) for CH, CH 2, ortho and meta positions, respectively. 4.332; 3.282 and 3.172; 7.206; 6,909.

In the Pauli, Millon and xantoprotein regions, tyrosine forms colored products. T

• Irosine was first isolated in 1849 by F. Bopp from casein. World production of L-tyrosine is approx. 250 t/year (1989). V.V.
• Baev.
• One of the nonessential amino acids that the body produces in small quantities on its own. This amino acid is one of the 20 most important for the human body.
• She is responsible for a number of functions:

The production of the hormone melatonin, which controls the regulation of circadian rhythms.

• Suppresses the feeling of hunger, which is why supplements containing l-tyrosine are actively used for weight loss.
• Helps burn excess fat.
• Minimizes the manifestation of allergic reactions.
• Preventing headaches.
• Stabilization of metabolism.
• Increases attention and cognitive function.

Country Life, L-Tyrosine, 500 mg, 100 Veggie Caps

It ranges from 500 to 1500 mg. Due to the fact that l-tyrosine is formed in the human body from the essential amino acid phenylalanine, it can be considered conditionally replaceable.

And when poor nutrition L-tyrosine deficiency may occur in the body, so it is important to know which foods contain this amino acid. As a result of deficiency, the following symptoms appear:

• Blood pressure is reduced.
• Temperature is below normal.
• Lethargy, drowsiness.
• Restless legs syndrome. With this syndrome, in the evening or at night, at rest, unpleasant sensations occur in the lower extremities.
• Unreasonable weight gain.

If you eat improperly, you may experience a deficiency of l-tyrosine in the body.

If one of the symptoms occurs, you should reconsider your diet. From the table below, you can find out which food shortages can cause amino acid deficiency in the body. In case of mild symptoms, tyrosine deficiency can be replenished with the help of certain foods. People who are overweight can also adjust their daily diet. After all, it has been scientifically proven that l-tyrosine is necessary for weight loss. Although l-tyrosine is produced by the body, a significant portion of it comes from food. Of course, you can make up for the deficiency with the help of dietary supplements, however, natural products are better absorbed.

You can buy L-tyrosine on the American website, where there are always promotions, and using our link you are guaranteed to receive additional discount 5%. It also works. Therefore, if you have already decided which L-tyrosine is best for you, then it can be found at.

Foods containing amino acid

When answering the question of which food products contain l-tyrosine, it is worth mentioning dairy products. They contain the protein casein, which contains l-tyrosine. It is worth noting legumes, for example, beans contain 664 mg of amino acids, lentils - 689 mg. Among fruits, the highest content of l-tyrosine is observed in bananas (9 mg), avocado (48 mg), pears (2 mg), plums (8 mg), persimmon (16 mg), orange (16 mg), cherries (14 mg ). L-tyrosine is also found in mushrooms and greens, which is certainly worth paying attention to for vegetarians. Champignon mushrooms contain 14 mg, and shiitake mushrooms contain 78 mg of tyrosine. Among the greens, it is worth noting dill, parsley, basil, which contain 96.82 and 77 mg of amino acids, respectively.

Among fruits, the highest content of l-tyrosine is observed in avocados (48 mg)

People who adhere to a raw food diet and others should include berries and vegetables, which contain l-tyrosine, in their diet. For example, berries such as tomato (14 mg), watermelon (12 mg), and sultana grapes (10 mg) are very rich in tyrosine. Vegetables rich in the substance: white cabbage (19 mg), potatoes (50 mg), zucchini (32 mg), carrots (43 mg), broccoli (50 mg). Among nuts, the place of honor in terms of l-tyrosine content belongs to peanuts (1049 mg), but there is also a lot of it in other nuts. For example, almonds contain 452 mg, Walnut- 406 mg, pistachios - 412 mg, cashews - 508 mg.
In addition to the listed products, pumpkin seeds (1093 mg), sesame (743 mg), meat, fish and seafood are also rich in amino acids. Below is a table of the most commonly consumed foods.

Table of additive content in food products.

No. P/P	The product's name	Tyrosine content per 100 g of product
1	Cow's milk	0.119
2	Kefir	0.112
3	cottage cheese	0.456
4	Chicken egg	0.515
5	Beef	0.596
6	Chicken	0.66
7	Beef liver	0.47
8	Cod	0.439
9	Rice	0.176
10	Semolina	0.158
11	Buckwheat	0.16
12	Oatmeal	0.234
13	Peas	0.227
14	Wheat flour	0.149
15	Pasta	0.253
16	Wheat bread	0.293
17	Rye bread	0.162

If the symptoms of amino acid deficiency are pronounced, it is better to seek help from a doctor who will prescribe medications containing l-tyrosine for treatment.

Most often, dietary supplements based on this amino acid are used for weight loss and building muscle mass. With the use of dietary supplements based on tyrosine, the effectiveness of the diet increases by more than 20%.

However, you should not abuse their use, since uncontrolled use of such drugs leads to stomach problems, irritability and aggressiveness.

Please note that if you have certain diseases, using the supplement is prohibited. These include any tumor. Also, during a migraine, it is advisable to minimize the consumption of foods rich in acid. A contraindication to the use of dietary supplements is pregnancy. The use of these drugs is also contraindicated for people with diseases such as schizophrenia and hypertension.

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 non-essential amino acids. This means that the body of healthy people produces the necessary amount of tyrosine to meet its needs.

general characteristics

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

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

The word "tyrosine" comes from Greek and is translated as "cheese". The amino acid received 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 has no optical energy.

How it works in the body

In the human body, tyrosine is produced from another amino acid - phenylalanine, but the body absorbs 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, and vigilance. Individuals with insufficient amounts of catecholamines experience various types 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 dietary supplements and medications containing tyrosine. True, in addition to a number of advantages, they also have big amount side effects.

In the body, tyrosine is able to cross the blood-brain barrier and enter the central nervous system quite quickly. 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 meaning of tyrosine is the production and synthesis of additional chemical substances and hormones, such as melanin (the pigment that determines skin and hair color). Tyrosine also promotes the functioning of organs responsible for producing and regulating hormone levels in the body. And these are the adrenal glands, pituitary gland, thyroid gland. It is also directly involved in the creation of almost all proteins in the body.

Positive properties of tyrosine:

• improves mood and creates a feeling of subjective well-being;
• increases cognitive function during stress;
• protects the body from the effects of nervous shock and anxiety;
• improves attention and gives vigor;
• promotes the production of dopamine (the hormone of pleasure and happiness).

Functions in the body:

1. Protein synthesis.

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 gene activity, others promote chemical reactions or provide structural support for cells. The body's ability 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 don’t have to worry about problems with brain functioning. Tyrosine is necessary for the creation of the neurotransmitters dopamine and norepinephrine - compounds that transmit impulses between neurons. Does a cup of invigorating coffee in the morning bring you pleasure? Now, without dopamine you wouldn’t feel this. Maybe some other sensations would visit you, but without the presence of dopamine in the body, created from tyrosine, you would have to forget about the sensations of pleasure. 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 due to the neurotransmitter, but this time norepinephrine. So it turns out that without tyrosine, morning coffee drinking (and not only that) would be much sadder.

1. Stress and the nervous system.

One of the most interesting potential benefits of tyrosine is its ability to alleviate stress. This function is also associated with the production of adrenaline 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 effective means against 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 sleep-deprived people. But this assumption still requires additional 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 it 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 levels of the hormones norepinephrine and epinephrine, the amino acid can reduce fat storage and suppress excessive appetite.

1. Dependencies.

There is an opinion that tyrosine helps to cope more easily with addictions: caffeine, drugs, and medications.

Side effects

Taking tyrosine as a supplement can cause a number of unpleasant side effects. People with an overactive thyroid gland should take this substance with particular caution.

1. Anxiety.

Unexplained anxiety may 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 dietary supplement form has been shown to benefit 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 from the amino acid causes stomach discomfort. If there is blood in your stool, you should immediately stop taking tyrosine and consult a doctor.

After hitting digestive system"chemical" tyrosine can cause reflux. Due to the effects of the amino acid, the sphincter in the digestive canal relaxes and allows stomach contents 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.

Chest fluttering can be caused by tyrosine, which, by stimulating the central nervous system, speeds up and intensifies the heartbeat.

1. Nervousness.

Influencing the nervous system, it can cause the development of nervousness, which arises seemingly for no reason. In fact, there is a reason - the body does not accept a drug containing an amino acid.

Daily norm

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

Meanwhile, doctors do not advise resorting to such high doses unless absolutely necessary. Moreover, the adequate generally accepted daily intake for healthy people ranges between 1 and 5 grams of the substance (approximately 16 mg per 1 kg of human weight). This is quite enough for tyrosine to efficiently perform its functions in the body.

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 your daily amino acid intake to relieve unpleasant symptoms of PMS, slow down the development of Parkinson's disease and improve brain function. Individuals who work physically or actively participate in sports should also take care to get a slightly higher dose of tyrosine.

Elderly people, hypertensive patients, people with low body temperature and digestive disorders, as well as with Felling's disease or using antidepressants, on the contrary, are not advised to abuse supplements containing the amino acid.

Overdose symptoms

Abnormal heart rate, irritability, anxiety, loss of appetite, changes in blood pressure (both up and down), chest pain, diarrhea, difficulty breathing, 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 consumption.

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, avocado, milk, yogurt, bananas, soy products and more. The amino acid is found in large quantities 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 you should look for tyrosine in the first place. In addition, it is found in many products that promote weight loss.

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