For the best results, it is recommended to take L-tyrosine 30-60 minutes before an acute stressor, such as exercise. Though, if you are taking it to improve mental performance or to enhance cognitive flexibility, you should consider a slightly different dosing strategy.
L-tyrosine is an amino acid and popular dietary supplement that is thought to help with everything from improving athletic performance to enhancing brain performance.
This article explores the role and benefits of L-tyrosine, and how long it takes this amino acid to kick in!
What is L-Tyrosine?
L-tyrosine is one of the 20 total amino acids and one of the 11 non-essential amino acids, meaning that it can be synthesized naturally in the body. This means we don’t have to get our L-tyrosine from food and supplements.
Some dietary sources of L-tyrosine include:
Red meat
Pork chops
Chicken
Fish
Tofu
Milk
White beans
Seeds
Eggs
It also comes in both pills and capsules, or as part of pre-workout or nootropic formulas.
The primary functions of L-tyrosine are to assist in the production of catecholamines such as dopamine and adrenaline. Though, it also plays a role in thyroid function and energy production, making it a useful ingredient in weight control supplements.
The Role of L-Tyrosine
L-tyrosine is responsible for making some very important substances in our body, such as:
- Dopamine - the chemical that regulates the pleasure centers of the brain and nervous system
- Adrenaline and noradrenaline - the hormones responsible for triggering the fight or flight response
- Thyroid hormones - helps to regulate your metabolism
- Melanin - the chemical that gives pigment to the skin
The Benefits of L-Tyrosine
Improves Brain Function
L-tyrosine (in the form of N-Acetyl L-Tyrosine) is a master precursor amino acid used for producing neurotransmitters involved in memory, mood, and mental processing. Thus, it can help support alertness, mood, and sharp mental clarity, particularly in times of fatigue and stress.
Increases Exercise Performance
L-tyrosine has been shown to help increase energy and endurance, which is a key benefit for any athlete or gym-goer.
L-tyrosine taken in conjunction with caffeine may also offer an array of cognitive benefits that would be particularly useful for athletes.
Intense exercise and caffeine consumption can actually deplete certain brain chemicals, so when L-tyrosine is added to the mix, it may help recycle these neurotransmitters, thus helping you avoid diminished performance, poor focus, and energy crashes during your workout.
Improves Response to Stress
This benefit ties in with how L-tyrosine helps brain function. Studies have shown that L-tyrosine can help improve cognitive flexibility, which means the brain’s capacity to switch between thoughts and tasks with efficiency.
In times of stress, L-tyrosine could potentially improve short-term memory and help protect the brain against stress hormones.
How Much L-Tyrosine Should I Take?
The answer to this question largely depends on the type of L-tyrosine you are taking, as well as the purpose for taking it.
For example, L-tyrosine found in pre-workouts such as Pre Lab Pro contain 400mg of L-tyrosine in the form of Ajipure.
Though, in the form of N-Acetyl L-Tyrosine contained in Mind Lab Pro, the world’s best nootropic formula, there is 175mg.
In conclusion, while the general dosage recommendations for L-tyrosine range from 500-2000mg, this only refers to taking L-tyrosine as an isolated supplement.
To reap the wide range of benefits of L-tyrosine, it’s best to take it with other ingredients. Once again, taking it alongside caffeine and other performance-enhancing ingredients (commonly as a pre-workout supplement) would be very beneficial for improving athletic performance.
Additionally, taking it alongside other adaptogenic herbs and nootropic substances as part of a formula would also be more beneficial from a brain-enhancing perspective.
How Long Does L-Tyrosine Take to Work?
However you choose to take L-tyrosine, it’s best to take it 30-60 minutes before any acute stressor, which includes exercise.
This is true for many nootropic formulas and pre-workout supplements, meaning you would ideally take them 30-60 minutes to get the best results from your workout, or other cognitively demanding situation!
Conclusion
L-tyrosine is a non-essential amino acid, meaning that it is produced naturally in the body.
It plays a big role in the production of vital brain chemicals such as dopamine and adrenaline, meaning it can help support memory, mood, mental clarity, and alertness.
Additionally, this brain-enhancing benefit also crosses over to a sports performance perspective. Exercise and other stressors can deplete these brain chemicals which can diminish performance, and taking L-tyrosine has been shown to help prevent crashes, poor focus, and dips in energy during a workout.
L-tyrosine works effectively when combined with either common pre-workout ingredients such as caffeine, or when combined with other nootropics and brain-enhancers.
It’s recommended to take L-tyrosine around 30-60 minutes before any acute stressor, including exercise.
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