Are you consuming enough tyrosine? It is a non-essential amino acid (NEAA) that the body produces naturally. The amino acid’s name comes from the Greek word “tyros” (cheese) since it was discovered in a milk protein. Foods rich in tyrosine include meats, fish, tofu, and dairy. You can get this amino acid in foods and dietary supplements. However, the best source of nutrients is always real food. So it’s best to learn about foods rich in tyrosine. These are everyday foods that include a high amount of the building blocks of protein. If your body doesn’t make enough of tyrosine then you’ll have to get more of it through food sources.
This amino acid is used for treating various health conditions. Various studies show it can effectively treat a genetic disorder known as PKU that affects a person’s metabolism. There are various other possible uses of tyrosine. They include boosting brain function for different activities like memory. It might also help to boost alertness after a lack of sleep. More research is needed about these uses but some studies show your body needs to have these different body and brain functions.
What Exactly Is Tyrosine?
This is one of the 11 non-essential amino acids (NEAAs) that the body produces naturally. All aminos are the building blocks of protein. So your body needs to have enough of the amino acid. If it doesn’t make enough of it then you’ll have to boost your intake through food/supplements.
This amino acid is found in several kinds of food. They include meat/chicken, fish, eggs, wheat, oats, and beans. As always, it’s important to eat a wide range of animal/plant-based proteins to get enough of all 20 proteins the human body needs.
Studies show that tyrosine might be effective in treating various health conditions. One is a genetic disorder known as PKU. People with this condition can process another amino acid called “phenylalanine.” One result is their bodies also can’t produce tyrosine. So they must get the amino acid through food/supplements.
There are various other reasons people take tyrosine supplements. It’s also used to treat various conditions including:
- Attention Deficit Disorder (ADD)
- Lack of sleep
- Heart disease
- Unable to stay awake
These are some of the reasons people take tyrosine supplements. It’s important to research how much research has been done about its effectiveness in treating these conditions. It can help to determine how effective the supplement will likely be.
Another use of the amino acid supplement is to reduce age-related wrinkles. It’s important to talk to your doctor first about this and other uses of tyrosine to find out whether or not it is a practical option for your health condition(s).
Most research has been done on using tyrosine for treating certain conditions. They include memory, lack of sleep, ADD, and depression. Some studies show the amino acid might help with workout performance. This includes issues like heart rate.
Top Foods Rich in Tyrosine
Fatty fish like salmon are chock-full of nutrients. You get about 140% of tyrosine’s daily value (DV). There’s also a high amount of protein, healthy fat, and vitamins/minerals.
You get 80% DV of tyrosine from one serving. Other options include soy milk and soybean sprouts. Soybeans are one of the few plant-based complete proteins. Make sure to select firm tofu.
One serving provides nearly 70% DV of the amino acid. Similar options include grated parmesan and Swiss cheese. Make sure to research different cheeses to find out the best options.
Make sure to go with lean cuts. Some options include beef stew, chuck roast, beef burger, pork tenderloin, spare ribs, and bacon. You can even get a good amount from Spam.
Make sure to go with lean chicken, including breast and leg. Ground turkey is another good option. One serving of lean chicken provides over 130% DV, which is a high amount.
There’s about 20% DV of tyrosine in one serving. Other good options include oatmeal, millet, and whole wheat pasta. The nutritional value of whole grains is much higher.
It provides 55% DV of the amino acid. Other good options include kidney beans and split peas, which both provide over half the daily tyrosine needed for a healthy diet.
You get a sky-high 120% DV of the amino acid in a single 100g serving. Other good options include hemp seeds, peanuts, and sesame/chia/sunflower seeds. Try to eat a wide variety.
You get over 85% DV in one serving. Tuna is also high in protein, healthy fat, and vitamins/minerals. Make sure to go with water instead of oil.
One serving provides about 80% DV. Plain yogurt is generally the best, so you can avoid lots of added sugar. Other options include whole-fat yogurt and low-fat buttermilk.
Possible Benefits of Tyrosine
1. Exercise Performance
Some studies show that tyrosine might help with exercise performance. Research has been done for activities like treadmill walking, cycling, etc. It was unclear whether or not the amino acid can boost performance, so more research is needed.
Some studies show that taking the amino acid might help boost memory in various stressful situations. That includes multi-tasking and cold-stress. More research is needed but there seems to be some evidence that the amino acid can help in these situations.
Some studies show that taking tyrosine a couple of hours before test-taking can boost mood/reactions in healthy people. It also helps to boost performance in stressful situations like scold/noise-caused stress. These are some practical reasons for taking amino acid supplements.
It’s unclear whether or not the amino acid can help people who have these attention-deficit disorders. More research is needed. However, it’s important to talk to your doctor about the use of amino acids for these purposes.
5. Lack of sleep
If you’re suffering from alertness due to lack of sleep then you should consider taking the amino acid. This seems to help people who have sleep deprivation. Studies show they can stay alert for around 3 hours longer with the supplement. It also seems to help memory/reasoning among sleep-deprived people.
Taking a tyrosine supplement doesn’t seem to boost symptoms among people who have moderate depression. However, more research is needed. This can be a serious mental disorder that’s different from just having the Monday Blues, for example.
This is an inherited condition that prevents people from processing another amino acid. When that happens it prevents the person’s body from also producing tyrosine. It’s recommended that people with PKU boost their levels of the amino acid with supplements or foods rich in tyrosine.