Tyrosine
Tyrosine is a catecholamine precursor studied for stress, cognition, and alertness under demanding conditions.
Overview
What is tyrosine?
Tyrosine is an amino acid produced in the body from phenylalanine.
It is a precursor for the synthesis of the catecholamines dopamine and norepinephrine.
Supplementing tyrosine may restore levels of catecholamines and help to alleviate cognitive decline during periods of acute stress.
Dosage
A typical dose of L-tyrosine is 500-2,000 mg prior to exercise.
For stress, a typical dose is 100-150 mg/kg bodyweight which is around 5-15 grams per day for most people.
Effect graph
Effect heatmap
SupplementDEX Database
17 conditions for and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most tyrosine research is concentrated in a handful of conditions.
- Cognitive performance accounts for 16 of 48 studies (33%).
- Athletic performance accounts for 11 of 48 studies (23%).
- Metabolic health accounts for 5 of 48 studies (10%).
- Sparse coverage remains for Mental resilience, Stress, Cardiovascular health.
Safety
Tyrosine is possibly safe at a dose of 150 mg/kg per day.
Frequently Asked Questions
References
Sources40 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Cognitive performance
16 references1.SupplementDEX Database: Cognitive performance — The catecholamine precursor Tyrosine reduces autonomic arousal and decreases decision thresholds in reinforcement learning and temporal discounting2022
An RCT of 28 healthy men found that a single 2 g tyrosine dose reduced reaction times, lowered decision thresholds, and reduced autonomic arousal during cognitive tasks versus placebo.
2.SupplementDEX Database: Cognitive performance — Effects of Five Amino Acids (Serine, Alanine, Glutamate, Aspartate, and Tyrosine) on Mental Health in Healthy Office Workers: A Randomized, Double-Blind, Placebo-Controlled Exploratory Trial2022
An RCT of 42 office workers found that a five-amino-acid blend including tyrosine (SAGAT) for 4 weeks significantly improved motivation and cognitive function after mental work versus placebo.
3.SupplementDEX Database: Cognitive performance — A Systematic Review of the Effect of Dietary Supplements on Cognitive Performance in Healthy Young Adults and Military Personnel2020
A systematic review found mixed evidence that dietary supplements including multivitamins improve cognitive performance in younger adults.
4.SupplementDEX Database: Cognitive performance — On the effects of tyrosine supplementation on interference control in a randomized, double-blind placebo-control trial2018
An RCT of 26 adults found tyrosine decreased consciously perceived conflicts in a Simon task but increased subliminally triggered conflicts when concurrent control demands were present.
5.SupplementDEX Database: Cognitive performance — Dose-Dependent Effects of Oral Tyrosine Administration on Plasma Tyrosine Levels and Cognition in Aging2017
An RCT of 17 older adults found dose-dependent increases in plasma tyrosine with oral tyrosine (100–200 mg/kg), associated with dose-dependent declines in working memory performance.
6.SupplementDEX Database: Cognitive performance — Effect of tyrosine ingestion on cognitive and physical performance utilising an intermittent soccer performance test (iSPT) in a warm environment2014
An RCT of 8 soccer players found that 150 mg/kg tyrosine improved vigilance during intermittent exercise in heat but did not improve total distance covered.
8.SupplementDEX Database: Cognitive performance — Tyrosine supplementation mitigates working memory decrements during cold exposure2007
A controlled study of 19 volunteers found that 300 mg/kg tyrosine mitigated cold-induced working memory decrements on Match-to-Sample and choice RT tasks versus placebo.
7.SupplementDEX Database: Cognitive performance — Dietary tyrosine benefits cognitive and psychomotor performance during body cooling2006
A controlled study of 15 subjects found that 300 mg/kg tyrosine preserved working memory and marksmanship performance during cold water immersion versus placebo.
9.SupplementDEX Database: Cognitive performance — Effects of tyrosine, phentermine, caffeine D-amphetamine, and placebo on cognitive and motor performance deficits during sleep deprivation2003
A crossover study of sleep-deprived men found that 150 mg/kg tyrosine improved running memory, logical reasoning, tracking, and visual vigilance, though less effectively than D-amphetamine.
10.SupplementDEX Database: Cognitive performance — Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course1999
An RCT of 21 military cadets found that 2 g/day tyrosine for 5 days during combat training improved memory and tracking performance and reduced systolic blood pressure versus carbohydrate placebo.
11.SupplementDEX Database: Cognitive performance — Tyrosine improves working memory in a multitasking environment1999
An RCT of 20 adults found that 150 mg/kg tyrosine significantly enhanced working memory accuracy during a multitasking battery but did not improve performance on simpler tasks.
12.SupplementDEX Database: Cognitive performance — L-tyrosine ameliorates some effects of lower body negative pressure stress1995
An RCT of 20 participants found that 100 mg/kg L-tyrosine increased pulse pressure and P300 amplitude during lower body negative pressure stress versus placebo.
13.SupplementDEX Database: Cognitive performance — The effects of tyrosine on cognitive performance during extended wakefulness1995
An RCT during 24 h sleep deprivation found that 150 mg/kg tyrosine significantly ameliorated performance decline on a psychomotor task and reduced vigilance lapses for about 3 hours.
14.SupplementDEX Database: Cognitive performance — Effect of tyrosine on cognitive function and blood pressure under stress1994
An RCT of 16 young adults found that 100 mg/kg tyrosine improved performance on two stress-sensitive cognitive tasks and transiently lowered diastolic blood pressure under 90 dB noise stress.
15.SupplementDEX Database: Cognitive performance — Tyrosine reverses a cold-induced working memory deficit in humans1994
A controlled study found that 150 mg/kg tyrosine reversed cold-induced working memory deficits on a delayed matching-to-sample task at 4°C versus placebo.
16.SupplementDEX Database: Cognitive performance — Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans1989
A crossover study found that 100 mg/kg tyrosine significantly reduced symptoms, adverse moods, and performance impairments during 4.5 hours of cold and hypoxia exposure in stress-sensitive subjects.
SupplementDEX Database · Athletic performance
9 references17.SupplementDEX Database: Athletic performance — Acute effects of multi-ingredient pre-workout dietary supplement on anaerobic performance in untrained men: a randomized, crossover, single blind study2024
A crossover RCT of 12 untrained men found that a multi-ingredient pre-workout with tyrosine significantly improved peak and mean power in the Wingate anaerobic test versus placebo.
18.SupplementDEX Database: Athletic performance — Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study2022
In 15 resistance-trained men, anhydrous caffeine alone produced greater bench press repetition volume than a multi-ingredient pre-workout supplement containing caffeine, with no differences in perceived exertion or arousal.
19.SupplementDEX Database: Athletic performance — No Influence of Low-, Medium-, or High-Dose Tyrosine on Exercise in a Warm Environment2020
An RCT of 8 men found that 150–400 mg/kg tyrosine did not improve cycling time trial performance in a warm environment despite increased plasma tyrosine ratios.
21.SupplementDEX Database: Athletic performance — Failure of oral tyrosine supplementation to improve exercise performance in the heat2014
An RCT of 7 endurance-trained men found that 150 mg/kg tyrosine did not improve self-paced cycling time trial performance in 30°C heat versus placebo.
22.SupplementDEX Database: Athletic performance — Oral tyrosine supplementation improves exercise capacity in the heat2011
An RCT of 8 men found that 150 mg/kg tyrosine significantly extended cycling endurance in heat (80.3 vs 69.2 min) and reduced perceived exertion versus placebo.
23.SupplementDEX Database: Athletic performance — Ingestion of tyrosine: effects on endurance, muscle strength, and anaerobic performance2005
An RCT of 20 men found that 150 mg/kg tyrosine had no significant effect on treadmill endurance, handgrip strength, or stair-stepping anaerobic power versus placebo.
24.SupplementDEX Database: Athletic performance — Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performance2002
An RCT of 9 cyclists found that 25 mg/kg L-tyrosine did not improve time trial performance after 90 min of steady-state cycling; carbohydrate improved performance but tyrosine did not.
25.SupplementDEX Database: Athletic performance — Influence of paroxetine, branched-chain amino acids and tyrosine on neuroendocrine system responses and fatigue in humans1998
A controlled study of 10 men found that 20 g tyrosine altered neuroendocrine responses during exercise but did not improve endurance performance; BCAA improved post-exercise drive on psychometric tests.
20.Effects of tyrosine supplementation ration on anaerobic sports capacity and plasma catecholamine levels in soccer athletes. See external sourceExternal source
SupplementDEX Database · Metabolic health
4 references26.SupplementDEX Database: Metabolic health — Oral L-Tyrosine Supplementation Improves Core Temperature Maintenance in Older Adults2020
An RCT of 18 older adults found that 150 mg/kg oral L-tyrosine augmented cutaneous vasoconstriction during whole-body cooling and improved core temperature maintenance versus placebo.
27.SupplementDEX Database: Metabolic health — Oral l-tyrosine supplementation augments the vasoconstriction response to whole-body cooling in older adults2017
An RCT of 11 older adults found that 150 mg/kg L-tyrosine augmented sympathetically mediated vasoconstriction during whole-body cooling versus placebo.
28.SupplementDEX Database: Metabolic health — Effects of tyrosine and tryptophan ingestion on plasma catecholamine and 3,4-dihydroxyphenylacetic acid concentrations1983
A double-blind study found that oral tyrosine ingestion caused a short-lived increase in plasma norepinephrine, dopamine, and epinephrine within 45 minutes in fasted men.
29.SupplementDEX Database: Metabolic health — The influence of oral tyrosine and tryptophan feeding on plasma catecholamines in man1983
A crossover study found that 7.5 g/day oral tyrosine significantly decreased plasma norepinephrine concentrations, suggesting increased central catecholaminergic activity reducing peripheral sympathetic tone.
SupplementDEX Database · Narcolepsy
1 reference30.SupplementDEX Database: Narcolepsy — Treatment of narcolepsy with L-tyrosine: double-blind placebo-controlled trial1989
An RCT of 10 narcolepsy patients found that 9 g/day L-tyrosine for 4 weeks produced only mild stimulant effects on mood ratings with no significant improvement in cataplexy or sleep latency.
SupplementDEX Database · Parkinson's Disease
1 reference31.SupplementDEX Database: Parkinson's Disease — Effects of Tyrosine on Parkinson's Disease: A Randomized, Double-Blind, Placebo-Controlled Trial2014
An RCT of 36 Parkinson's patients found that 1000 mg/day L-tyrosine for 7 days was safe but did not improve orthostatic hypotension, blood pressure, or autonomic exercise responses.
SupplementDEX Database · Cocaine dependence
1 reference32.SupplementDEX Database: Cocaine dependence — A double-blind amino acids, L-tryptophan and L-tyrosine, and placebo study with cocaine-dependent subjects in an inpatient chemical dependency treatment center1990
A double-blind RCT in cocaine-dependent inpatients found that L-tryptophan and L-tyrosine did not significantly reduce most cocaine craving and withdrawal symptoms versus placebo.
SupplementDEX Database · Dementia
1 reference33.SupplementDEX Database: Dementia — Neurotransmitter precursor amino acids in the treatment of multi-infarct dementia and Alzheimer's disease1977
A study of 10 dementia patients found that tyrosine (4 g/day) plus 5-HTP (800 mg/day) improved clinical and psychologic outcomes in 2 of 10 patients with multi-infarct or mixed dementia.
SupplementDEX Database · Depression
1 reference34.SupplementDEX Database: Depression — Tyrosine for depression: a double-blind trial1990
An RCT of 65 outpatients with major depression found that 100 mg/kg/day L-tyrosine for 4 weeks did not show antidepressant activity versus imipramine or placebo.
SupplementDEX Database · High blood pressure
1 reference35.SupplementDEX Database: High blood pressure — Chronic dietary tyrosine supplements do not affect mild essential hypertension1985
An RCT of 13 patients with mild essential hypertension found that 2.5 g tyrosine three times daily for 2 weeks did not affect blood pressure or plasma norepinephrine versus placebo.
SupplementDEX Database · Mental impulsivity
1 reference36.SupplementDEX Database: Mental impulsivity — Eating to stop: tyrosine supplementation enhances inhibitory control but not response execution2014
An RCT found that tyrosine supplementation selectively improved inhibitory control on a stop-signal task without affecting response execution speed versus placebo.
SupplementDEX Database · Mental resilience
1 reference37.SupplementDEX Database: Mental resilience — The catecholamine neurotransmitter precursor tyrosine increases anger during exposure to severe psychological stress2014
An RCT of 78 military personnel found that 300 mg/kg tyrosine during SERE stress training increased anger ratings but did not alter most mood, cortisol, or heart rate responses.
SupplementDEX Database · Obesity
1 reference38.SupplementDEX Database: Obesity — Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects2007
An RCT of 57 obese adults found that an 8-week tyrosine-containing thermogenic supplement increased 4-hour thermogenesis by ~90 kJ and reduced body fat mass by 0.9 kg more than placebo.
SupplementDEX Database · Schizophrenia
1 reference39.SupplementDEX Database: Schizophrenia — L-tyrosine pharmacotherapy of schizophrenia: preliminary data1994
An RCT of schizophrenia inpatients found that 10 g/day L-tyrosine adjunct to molindone for 3 weeks did not improve BPRS, SANS, or CGI scores versus placebo.
SupplementDEX Database · Wrinkles
1 reference40.SupplementDEX Database: Wrinkles — Use of topical ascorbic acid and its effects on photodamaged skin topography1999
An RCT of 19 adults found that topical ascorbic acid applied daily for 3 months significantly improved photodamaged skin topography, fine wrinkling, and tactile roughness versus vehicle.