Tyrosine is one of the 22 amino acids that are used by cells in the human body to synthesize proteins. Because it is produced naturally within the human body itself, tyrosine is considered a non-essential amino acid, that is, theoretically we would not need to consume additional tyrosine for it to play its role within the body.
What research has shown, however, is that by supplementing the amount of tyrosine, multiple particular benefits to different processes within the body, including the production of a series of neurotransmitters. Let's understand the following what is tyrosine in the world of supplementation and also in food, showing foods rich in tyrosine, for what it serves and all the benefits that have been studied.
The original wordTyrosine,It comes from the Greek and means cheese. A reference to the fact that this supplement was first discovered in casein, a cheese protein, in 1846.
What is Tyrosine - An Overview of the Effects of Supplement
Tyrosine is a supplement that offers a range of stimulant effects. It can improve mood, increase concentration and give more energy to the body.
It has anti-anxiety effects, especially if combined with other suitable amino acids.
Supplementation with tyrosine can improve both brain function and those that regulate the health of the body as a whole. It acts so effectively and naturally in the body.
Where to find tyrosine
Tyrosine is found in a number of sources of protein-rich foods. This includes chicken, turkey, fish, peanuts, almonds, avocado, milk, cheese, yogurt, bananas and soy products. It is also abundant in insulin as well as in other important enzymes.
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What is tyrosine for - Effects on the body
Tyrosine developed in the human body from another amino acid, phenylalanine. When ingested as a supplement, whether as a powder, a pill, or a capsule, it is absorbed into the bloodstream and rapidly enters the central nervous system. Once in the brain, it acts in the production of a series of important neurotransmitters, used to generate electrical signals between the neurons.
By increasing levels of neurotransmitters such as adrenaline, noradrenaline and dopamine, tyrosine modifies the body's chemical processes related to the state of alert, attention and focus on the brain.
Another action of tyrosine is in the production and synthesis of melanin. The pigment responsible for the color of the hair and the skin. The supplement also helps in the functioning of the organs that are responsible for regulating hormones, such as the adrenal glands, the pituitary gland, and the thyroid gland. It is also directly involved in building the structure of almost all proteins in the body.
Foods rich in tyrosine
- Algae (spirulina in particular, rich in various nutrients)
- Birds such as turkey, quail, chicken, pigeon and duck
- Seafood like crab and shrimp
- Fish such as cod, tuna and salmon
- Cottage cheese and other low-fat
- Chestnuts like almonds and peanuts
- Seeds of pumpkin and sesame
Benefits of tyrosine
The greatest benefit of tyrosine is its ability to reduce stress levels. A number of studies attest that it interacts with the production of hormones such as adrenaline and noradrenaline and, in addition to relieving stress, also reduces the feeling of cold, fatigue, fatigue and insomnia. There is also some evidence to suggest that it is beneficial in regulating cognitive functions, mental performance, and intellectual capacity development.
This supplement can also be effective in helping to prevent depression. This is mainly due to the production of neurotransmitters such as dopamine, a mood regulator. Dopamine can also improve sexual desire and libido.
Tyrosine Supplementation is beneficial in maintaining a healthy body weight. By increasing levels of noradrenaline and adrenaline, this compound is able to stimulate the burning of stored fat in addition to suppressing appetite.
The L-Tyrosine Supplement
The tyrosine supplement is officially called L-tyrosine, with L being a reference to the wordleft, which in English means left - an allusion to the way its chain of amino acids is organized.
By being an amino acid, used primarily to build proteins, it is also a vital element for some of the most important neurotransmitters in our body.
L-tyrosine is recommended in certain situations where its production may not be enough as when we are sick, under stress, or suffering from insomnia. Animal research shows that levels of interaction between brain neurotransmitters decline with stress, which hampers well-being. The same studies show that tyrosine supplements reverse this decline by improving brain functions.
The Benefits of L-Tyrosine Supplement
The L-tyrosine supplement replenishes the brain's neurotransmitters, preventing fatigue. Neurotransmitters are needed for maintaining mental activities, controlling anxiety, blood pressure and secretion of some hormones. That is why it is vital to keep your brain activities balanced and collaborates for the feeling of a healthy state of mind. It plays an important role in producing thyroid hormones and can help keep it working properly. Low thyroid levels are associated with poor memory, fatigue, depression, and decreased libido.
List of Benefits - What is tyrosine for?
Here are some benefits of L-tyrosine already noted in scientific studies. Understand what the tyrosine serves as a supplement and the main claims:
1. Modulates the effects of acute stress
In a study done with L-tyrosine supplementation in animals it was noticed that there were only results in the group that had been subjected to stress situations. It was then concluded that complementary tyrosine may be therapeutically useful in people chronically exposed to stress.
In another study, pre-treatment with supplementary tyrosine not only prevented behavioral depression and hypothalamus depletion observed after acute stress, but also suppressed the increase of corticosterone, a hormone released into the blood plasma and having a regulatory function. stress.
2. Improves cognitive performance in stressful conditions
A study that analyzed the effects of this amino acid on the performance of cognitive tasks found that the supplementation with tyrosine can, in conditions characterized by physical and psychosocial stress, reduce the effects of stress and fatigue in the execution of perception. Another study found that tyrosine supplementation may potentiate memory while performing concurrent tasks.
3. Stimulates the feeling of well being
Like antidepressants, tyrosine can increase mood in situations of environmental, psychosocial and physical stress. Studies have shown that it treats the symptoms of depression without any adverse side effects. It would increase the feeling of confidence and lessen anxiety. This is because we feel better when our brain works well.
4. Combat fatigue
Deficiency of tyrosine means more stress, fatigue and depression.
Recent studies on the effects of L-tyrosine on sleep and fatigue in workers have shown that tyrosine-treated participants had a good performance for 3 additional hours, compared to the group that received placebo. In other words, tyrosine can help you stay active for longer, even without sleep.
5. Improves performance during training
L-tyrosine is used as a pre-workout supplement because it increases stamina and reduces the symptoms of exhaustion. Users guarantee that they obtained better results in their performance and in the time of resistance during the physical exercises after ingesting the supplement.
6. Promotes weight loss
Although there are still few studies on the relationship between L-tyrosine and weight loss, it was found that when used associated with other weight loss supplements, it has been shown to be a potentiating element for weight loss in patients obese
The supplement has been engineered to induce thermogenesis, promote satiety and fat burning through stimulation of the nervous system.
It is also believed that the amino acid is effective because it inhibits stress induced weight gain.
Taking Tyrosine - Recommended Dosage
Clinical studies indicate that tyrosine can be consumed in amounts of up to 12 grams per day, divided into several doses.
Higher doses are not recommended except on medical advice.
L-Tyrosine supplements are best absorbed when taken in the meal intervals to prevent other amino acids from food from inhibiting their absorption.
Among other supplements may be recommended to be associated with L-tyrosine supplements are folic acid, vitamin B6 and copper. They are important for the biosynthesis of neurotransmitters from tyrosine.
Side Effects of Tyrosine
Although this supplement is very well tolerated and recognized as health insurance there are some side effects that need to be considered. Among the main adverse effects are migraines and stomach aches and intestinal discomfort. These occur most often when L-tyrosine is used in higher doses.
Tyrosine supplementation is not recommended for people diagnosed with hyperthyroidism who are being treated for Parkinson's who are taking synthetic hormones for the thyroid or suffer from diseases that may be aggravated by the rapid increase in pressure arterial.
- Fu, Ai Ling, et al. "A novel therapeutic approach to depression via supplement with tyrosine hydroxylase." Biochemical and biophysical research communications 351.1 (2006): 140-145.
- Webster, Diana, and Joanne Wildgoose. "Tyrosine supplementation for phenylketonuria." Cochrane Database Syst Rev 4.8 (2010).
- Kalsner, Louisa R., et al. "Tyrosine supplementation in phenylketonuria: diurnal blood tyrosine levels and presumptive brain influx of tyrosine and other large neutral amino acids. "The Journal of Pediatrics 139.3 (2001): 421-427.
- Carnazzo, Joseph W. "Method for improving delivery of tyrosine supplementation." U.S. Patent No. 9, 79. 25 Sep. 2001.
- van Spronsen, Francjan J., et al. "Phenylketonuria: tyrosine supplementation in phenylalanine-restricted diets." The American journal of clinical nutrition 73.2 (2001): 153-157.
Do you know anyone or have you even taken a tyrosine supplement to lose weight? How was the result? Now that you know what it is, for what good and rich foods, did you find it worth taking L-tyrosine supplement? Comment below!(103votes, average:, 7of 5)