Tyrosine
Overview
Tyrosine is a nonessential amino acid that serves as the precursor for the catecholamine neurotransmitters dopamine and norepinephrine, which are essential for attention, motivation, and executive function. Tyrosine's brain transport via LAT1 competes with other large neutral amino acids, and moderate carbohydrate intake can reduce this competition. The conversion of tyrosine to dopamine requires tyrosine hydroxylase, which depends on iron as an essential cofactor, along with B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis.
Recipes
8 recipes containing this substance
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
19 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Cheese
Fermented dairy with calcium, protein, and potential K2
Chicken
Complete protein with niacin, zinc, and tryptophan
Clams
High taurine and B12 content
Eggs
Complete protein with choline, B vitamins, and phospholipids
Kefir
Fermented milk with diverse probiotics and GABA potential
Lamb
Creatine, heme iron, and complete protein
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Parmesan Cheese
CLA, K2, C15:0, and high protein/calcium
Pork
Thiamine, creatine, zinc, and complete protein
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Scallops
High taurine and creatine content with complete protein
Soy
Complete plant protein with isoflavones (genistein) and choline
Tempeh
Fermented soy providing probiotics and enhanced nutrient bioavailability
Tofu
Soy-based protein source with isoflavones and choline
Turkey
High tryptophan and niacin for serotonin synthesis and NAD+ production
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Neurochemical Balance | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis |
References
- Tyrosine is a catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron/B6/folate/BH4 are cofactors
- Dopamine: Attention, motivation, executive function; DMN-to-task switching; cofactors include tyrosine, phenylalanine, iron, B6, folate, omega-3s
- Iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine Beard et al. 2003 Erikson et al. 2000
- Moderate carbohydrate intake reduces competition at the LAT1 transporter; both pathways rely on cofactors (iron, B6, folate, omega-3s, and BH₄) to support rate-limiting steps in catecholamine synthesis Fanet et al. 2021
- These nutrients, along with omega-3 fatty acids, support LAT1 transport, membrane fluidity, and neurotransmitter production
- Compared to the high carbohydrate breakfast, the high protein breakfast raised the tyrosine:LNAA ratio by a median ~28% (range ~10–64%)
- Norepinephrine: Attention, arousal, executive modulation; cofactors include tyrosine, phenylalanine, vitamin C, copper
- Tyrosine may enhance working memory performance in healthy older adults, potentially through modulating functional connectivity in brain regions associated with cognitive control Hensel et al. 2019
- Meta-analysis of L-tyrosine suggests quick tolerance after limited efficacy of only 2 weeks, suggesting that extra tyrosine will not fix a dopamine dysregulation problem alone F W Reimherr and M Ward 1987
- Enhancing dietary protein, prebiotics, and microbiome diversity promotes microbial metabolism and absorption of key amino acids, increasing tyrosine availability for central serotonin and dopamine synthesis Sinha et al. 2024 O'Mahony et al. 2015