L-tyrosine is becoming increasingly popular as a means of increasing concentration. Have you ever heard of L-tyrosine products, but are not sure about their intake, scientific background on effects and side effects and the most important purchase criteria? Then this is the right article for you.
Here you will find all the important information on the topic of L-tyrosine, so that you can get a comprehensive picture of it. In the large L-tyrosine test 2022, we have also selected the best product in various categories to make your purchase decision much easier.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The best L-Tyrosine: Our Picks
- 4 Guide: Questions you should ask yourself before buying L-tyrosine
- 5 Decision: What types of L-tyrosine are there and which is the right one for you?
- 6 Buying criteria: Use these factors to compare and evaluate L-tyrosine supplements
- 7 Facts worth knowing about L-tyrosine
- L-tyrosine is used to improve cognitive performance, especially during hectic periods. It can also reduce certain symptoms of stress, such as high blood pressure.
- L-tyrosine can be taken either in powder form or in capsule form. While you have to dissolve the powder in water first, you can swallow the capsules directly without liquid.
- Due to the low risk factors associated with taking L-tyroxine, it is particularly popular and can be consumed by almost anyone. Nevertheless, you should pay attention to interactions with certain other medications to avoid unwanted interactions.
The best L-Tyrosine: Our Picks
Guide: Questions you should ask yourself before buying L-tyrosine
What is L-tyrosine?
L-tyrosine is formed in the body on the basis of the substance phenylalanine, which must be added to the body from the outside. A deficiency is mainly caused by a low-protein diet, but also by stress, which can considerably influence the body's phenylalanine uptake.
How does L-tyrosine work?
Furthermore, the effect of L-tyrosine was tested in cases of severe sleep deprivation. This also leads to a reduction in performance, which is supposed to be compensated for by taking L-tyrosine. On the basis of several tests, it could be determined that L-tyrosine does indeed have a performance-enhancing effect on people with high sleep deprivation. (3, 4)
Scientists have also investigated its use in cases of high blood pressure. In this case, too, a positive effect of L-tyrosine was found. Certain stress tests were completed better with the help of this preparation than without it and the blood pressure could also be lowered in the meantime. (5)
When and for whom is it useful to take L-tyrosine?
Thus, L-tyrosine appeals to many different social classes. In addition to professionals, pupils or students can also benefit from it, as can parents with small children. However, L-tyrosine is also often used in weight training to increase performance and to be more focused.
In this regard, L-tyrosine can be taken daily to feel the most powerful effect. Many capsules are already composed in an optimal daily dose so that they can be taken very easily. In any case, you should follow the product instructions to avoid overdosing.
Which foods contain L-tyrosine?
- Cheese products: L-tyrosine occurs naturally, especially in many types of cheese. Examples are Edam, Gouda or Parmesan. But other types are also suitable for increasing the natural L-tyrosine intake.
- Meat products: The L-tyrosine content is also particularly high in many types of meat. Eating these foods can counteract an L-tyrosine deficiency. Examples include smoked pork, beef and pork.
- Beans and peas: Various legumes such as peas and soybeans also have a very high L-tyrosine content. These can be a good alternative, especially for vegetarians and vegans, to naturally increase their L-tyrosine intake.
What are the side effects of taking L-tyrosine?
At a higher dosage, slight accompanying symptoms may occur, such as insomnia, restlessness, anxiety, palpitations or headaches. Should these or similar symptoms occur when taking L-tyrosine, however, the intake should be stopped and a doctor consulted.
Basically, the intake of L-tyrosine is relatively harmless. However, if the dosage is too high, slight side effects may occur, whereupon the intake should be interrupted and a doctor consulted.
Caution is advised when taking other medicines at the same time. This can sometimes lead to interactions, for example when taking thyroid hormones. L-tyrosine can influence these hormones, which is why caution is advised when supplementing the diet with L-tyorsine. (7)
Interactions can also occur if antidepressants are taken at the same time. Here, too, L-tyrosine can influence the effect of the drug, which is why caution is advised here. (8) In general, the doctor or pharmacist should be informed about the supplementary intake of L-tyrosine or other drugs and the package leaflet should be followed.
What alternatives are there for L-tyrosine?
Other substances that are produced on a less natural basis than L-tyrosine, for example amphetamines, also have some risks in addition to the danger of dependence if the dosage is too high. Even in the case of an overdose, the intake of L-tyrosine is harmless and there are no serious negative effects.
Due to the general safety and risk-free nature of taking L-tyrosine, it offers some advantages over substances with similar effects. This is also one of the main reasons why L-tyrosine is becoming increasingly popular as a food supplement and stands out positively compared to other products.
Decision: What types of L-tyrosine are there and which is the right one for you?
L-tyrosine basically differs in the dosage form in which it is offered. In general, there are two different types that can be distinguished. These consist of:
- L-tyrosine as a powder
- L-tyrosine as a capsule
Both forms have their advantages and disadvantages, which we will discuss in more detail in the following sections. This overview is intended to make your purchase decision easier and provide you with a better overview.
What distinguishes L-tyrosine powder and what are its advantages and disadvantages?
L-tyrosine is often offered in powder form. It is dissolved in water and taken in this liquid form. The body can easily absorb the amino acid in this form, which is why a quick effect can be achieved. However, it should be noted that the powders do not always contain L-tyrosine in its pure form, but sometimes other substances such as flavourings have been added.
In this case, the dosage must also be done manually. This means that you are responsible for finding out the correct dosage and adhering to it. However, this extra effort can be compensated for by the lower price of L-tyrosine powder compared to L-tyrosine capsules.
What are the advantages and disadvantages of L-tyrosine capsules?
Another option is L-tyrosine in capsule form. These are usually already dosed in the recommended daily dose so that no manual dosing is necessary. They are also ideal to take on the go, as you don't even need water. Nevertheless, swallowing such capsules can be a challenge for some people.
With the help of the protective coating, the active ingredients are only released after dissolving in the stomach or intestines, i.e. exactly where they are needed. Often, however, certain substances such as colouring agents or gelatine are added to the capsules, which is why you should pay close attention to the composition. The more expensive price can also be a negative factor for some.
Buying criteria: Use these factors to compare and evaluate L-tyrosine supplements
When buying L-tyrosine, there are several aspects you can look out for and use to compare different products. We would like to present these factors to you in more detail in the following section. The points we would like to discuss are as follows:
Basically, when choosing your product, you should always pay attention to the quality and possibly to existing certifications. This is important so that you do not harm your body.
While capsules are usually already composed in the recommended daily dosage, you have to do this yourself with L-tyrosine powder. This requires more effort, but also offers greater flexibility in the dosage amount. However, the recommended dosage also depends on what exactly you want to use L-tyrosine for.
Many people use L-tyrosine before their workout to boost performance. Although the effects achieved are not entirely clear based on scientific research (9), there is also a recommended dose here. It is 500-2,000mg, which should be taken about 30-60 minutes before training.
If L-tyrosine is taken for a general improvement in mental ability, especially in stressful situations or when there is a lot of sleep deprivation, a daily dose of 100-150mg per kg body weight is recommended. So for an 80kg person, this would be about 8-12g per day.
The different L-tyrosine products on offer have different supply lengths. When you buy L-tyrosine capsules, you are usually told how long they will last if you take the recommended daily dose. In most cases, this period is several months. If you want to try out the effect of these products first or only want to take them for a shorter period of time, you should use a smaller package size.
With L-tyrosine in powder form, calculating the length of the supply is a little more difficult. Since you can adjust the dosage yourself, it varies greatly how long the pack lasts. The dosage can also be changed and adjusted individually in between, which in turn changes the remaining supply length. In general, however, you can roughly calculate how many servings of your planned daily dose the powder pack of L-tyrosine will contain and thus calculate for how long it can be used.
Especially for people who are interested in L-tyrosine and follow a vegetarian or vegan diet, a vegan composition of the product can be an important purchase criterion. But also for customers who do not follow this way of life, a vegan product can be an additional benefit.
The most commonly used additive in L-tyrosine products that is not vegan is gelatine. Especially with L-tyrosine capsules, this is a popular way to hold them together better. However, there are other ways with non-animal substances to achieve this desired effect.
Capsules in particular often contain gelatine, but there are also vegan alternatives. The exact product composition is given in the ingredients.
Vegan L-tyrosine products are usually specially labelled. Most manufacturers advertise this in order to attract more customers. If you are not sure whether a product is vegan or not, it is best to check the ingredients or ask the manufacturer.
The composition of L-tyrosine products varies depending on the manufacturer. The individual ingredients are usually listed in the product description, so you can easily read up on them. Otherwise, it is best to ask the manufacturer, they can give you exact information about the composition of their products.
There are many L-tyrosine products on the market that contain L-tyrosine in its pure form. Especially with powders, it is relatively easy to find a version without other additives. This is also possible with L-tyrosine in capsule form, but the capsule shell usually consists of another substance that can either be vegan or made with the help of animal products.
The addition of other substances can reduce or change the effect of L-tyrosine under certain circumstances. Colourings, flavourings and separating agents are often used. Before buying, you should therefore consider whether you do not mind the addition of additives or whether you would prefer to use a product that does not contain them.
Facts worth knowing about L-tyrosine
Now you have already received some information about the effects of L-tyrosine and have been able to gain a comprehensive overview. In the following section we would like to provide you with further information that will broaden your knowledge about L-tyrosine and how to take it.
How, when and for how long should I take L-tyrosine supplements?
The exact recommendations for intake vary depending on the type of product and the desired effect. Basically, it is recommended to take it in the morning before breakfast, i.e. in an empty state. However, this is not a must, it can also be taken at other times of the day and together with food, but this reduces the effectiveness. When taking it for training purposes, it is recommended to take it 30-60 minutes before training.
Taking L-tyrosine is recommended especially in stressful times when a high cognitive load is expected. L-tyrosine increases mental performance during this time and can also help reduce symptoms of stress, such as high blood pressure (10). Students, for example, like to use L-tyrosine during their exam period, as this is when a high and constant mental is expected of them.
Since L-tyrosine unfolds its effect relatively quickly, it can also be used for shorter periods of time. It can also be taken over a longer period of time without hesitation because of the non-existent risk of dependence. You can adapt the intake to your individual needs and the duration of stressful times.
What is the shelf life of L-tyrosine preparations?
In principle, L-tyrosine preparations can be stored and used for a relatively long time if they are stored correctly. Care should be taken to ensure that they are sealed airtight and stored in a dry place. In addition, they should be exposed to a relatively constant temperature, preferably room temperature, in order not to negatively influence their effectiveness.
If all these aspects are observed, products made from L-tyrosine have a shelf life of one to three years, depending on the manufacturer. However, pay attention to the manufacturer's printed best-before date. The product description usually also describes exactly how it should best be stored.
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Marriott BM, ed. Committee on military nutrition research, Food and Nutrition Board, Institute of Medicine. Food components tot enhance performance: an evaluation of potential performance-enhancing food components for operational rations. The National Academy Press 1994;277-312
Shurtleff, D., et al., “Tyrosine reverses a cold-induced working memory deficit in humans”, Pharmacology Biochemistry and Behavior, Volume 47, Issue 4, April 1994, S. 935 – 94. Ebenso: Mahoney, C. R., “Tyrosine supplementation mitigates working memory decrements during cold exposure”, Physiology & Behavior Volume 92, Issue 4, 23 November 2007, S. 575 – 582. Ebenso: O’Brien, C., “Dietary tyrosine benefits cognitive and psychomotor performance during body cooling”, Physiol Behav. 2007 Feb 28;90(2-3), S. 301 – 07.
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Palinkas LA1, et al., "Psychoneuroendocrine effects of combined thyroxine and triiodothyronine versus tyrosine during prolonged Antarctic residence.", Int J Circumpolar Health. 2007 Dec;66(5):401-17
Flockhart DA1., "Dietary restrictions and drug interactions with monoamine oxidase inhibitors: an update", J Clin Psychiatry. 2012;73 Suppl 1:17-24. doi: 10.4088/JCP.11096su1c.03
CatherineO'Briena, et al., "Dietary tyrosine benefits cognitive and psychomotor performance during body cooling", Physiology & Behavior Volume 90, Issues 2–3, 28 February 2007, Pages 301-307
Deijen, J. B., et al., “Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course”, Brain Research Bulletin Volume 48, Issue 2, 15 January 1999, S. 203 – 209