Tyrosine B
Works under stress and sleep deprivation; in a calm state there is no effect
Citable fact
«Tyrosine» — evidence level B. Dosage: 100-150 mg per kg of body weight (about 7-10 g for a 70 kg person) 30-60 minutes before exercise or a stressful situation. Studies have used doses from 2 to 20 g. Source: PMID 26424423, permanent link to the source in the list below.
How it works
Tyrosine is a precursor of dopamine, norepinephrine and epinephrine. Under normal conditions the synthesis of these catecholamines is not limited by tyrosine availability, so a supplement changes nothing at rest. The situation changes with intense and prolonged exercise or stress: catecholamine stores are depleted, and an additional substrate allows their synthesis to be maintained, which subjectively manifests as preserved concentration and a reduced feeling of fatigue.
Dosage and intake
100-150 mg per kg of body weight (about 7-10 g for a 70 kg person) 30-60 minutes before exercise or a stressful situation. Studies have used doses from 2 to 20 g
30-60 minutes before the expected exercise or stressful event. Intake on a calm day makes no sense
Forms
Free L-tyrosine in powder or capsules; poorly soluble in cold water. It is present in protein foods, but a dose of 100 mg/kg requires a supplement
What is confirmed
- Helps maintain attention and reaction speed with sleep deprivation, cold, noise and multitasking
- Reduces the subjective feeling of fatigue and tension in stressful conditions
- May support performance during prolonged monotonous exercise
Adverse effects and limitations
- No effect at all in a rested person without stress - it is not a universal stimulant
- A variable response: in some studies there is an effect, in others not, which makes the benefit hard to predict
- High doses (more than 150 mg/kg) more often cause nausea, headache and stomach irritation
- Does not compensate for lack of sleep
Interactions
- With MAO inhibitors - risk of hypertensive crisis due to catecholamine accumulation
- With levodopa - reduced effectiveness, since tyrosine competes for transport
- With thyroid drugs - summation of the effect is possible, medical monitoring is required
Who must not use it
- Under 18 years: There are no data on high-dose intake by children and adolescents; not recommended
- Pregnancy and lactation: Intake at doses exceeding dietary levels during pregnancy and lactation has not been studied
- Hypertension and arrhythmias - high doses are not recommended
- Taking MAO inhibitors - contraindicated
- Thyrotoxicosis - only as prescribed by a physician
- Migraine - attacks may be triggered
Sources
See also
Open in the app
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