Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Tyrosine is one of the 20 standard amino acids, which are the building blocks of proteins. It is classified as a non-essential amino acid, meaning that the body can synthesize it from another amino acid called phenylalanine. However, tyrosine is also considered conditionally essential, as there are situations where the body may not produce enough, and it needs to be obtained through the diet or supplements.
Tyrosine plays a crucial role in the synthesis of several important neurotransmitters, such as dopamine, norepinephrine, and epinephrine. These neurotransmitters are involved in various physiological functions, including mood regulation, stress response, and cognitive processes.
Tyrosine Rich Foods
Tyrosine is found in a variety of protein-rich foods. Here are most highest tyrosine-rich foods:
Meat
- Chicken
- Turkey
- Pork
- Beef
- Fish (such as salmon and tuna)
Meat, particularly poultry and certain types of fish, is a good source of tyrosine.
Chicken Breast (cooked, skinless):
Tyrosine content: Approximately 0.67 grams per 100 grams.
Turkey (cooked, skinless):
Tyrosine content: Approximately 0.61 grams per 100 grams.
Pork (cooked):
Tyrosine content: Approximately 0.69 grams per 100 grams.
Beef (cooked):
Tyrosine content: Approximately 0.63 grams per 100 grams.
Salmon (cooked):
Tyrosine content: Approximately 0.93 grams per 100 grams.
Tuna (cooked):
Tyrosine content: Approximately 0.92 grams per 100 grams.
Including a variety of these meats in your diet can help ensure that you get an adequate amount of tyrosine. Remember that tyrosine is also found in other protein-rich foods like dairy products, eggs, nuts, seeds, and legumes, so a well-balanced diet can provide you with this amino acid naturally.
Dairy Products
- Cheese (particularly Swiss and cheddar)
- Yogurt
- Milk
The tyrosine content in dairy products can vary, but here’s a general estimate of tyrosine content in some common dairy items per 100 grams:
Swiss Cheese:
Tyrosine content: Approximately 0.76 grams per 100 grams.
Cheddar Cheese:
Tyrosine content: Approximately 0.73 grams per 100 grams.
Yogurt:
Tyrosine content: Approximately 0.48 grams per 100 grams.
Milk:
Tyrosine content: Approximately 0.04 grams per 100 grams.
These values are approximate and can vary based on factors such as the specific brand or type of dairy product. Additionally, the processing and fat content can influence the tyrosine content in dairy items.
It’s essential to refer to detailed nutritional information on product labels or databases for more accurate values and to consult with a nutritionist for personalized dietary advice.
Eggs
- Eggs, especially the whites
Eggs, particularly egg whites, contain tyrosine. Here’s a rough estimate of the tyrosine content in eggs:
Egg White (cooked):
Tyrosine content: Approximately 0.16 grams per 100 grams.
It’s important to note that while egg whites contain tyrosine, the yolk also contains other essential nutrients, including additional protein, healthy fats, and various vitamins and minerals.
If you’re specifically interested in tyrosine, including both the egg white and yolk can provide a more balanced nutritional profile.
As always, these values are approximate, and actual tyrosine content can vary based on factors such as the size of the egg and cooking methods. For precise nutritional information, referring to specific product labels or databases is recommended.
Nuts and Seeds:
- Almonds
- Pumpkin seeds
- Sesame seeds
Nuts and seeds, including almonds, pumpkin seeds, and sesame seeds, are good sources of tyrosine. Here’s a general estimate of the tyrosine content in these nuts and seeds per 100 grams:
Almonds:
Tyrosine content: Approximately 0.66 grams per 100 grams.
Pumpkin Seeds:
Tyrosine content: Approximately 1.06 grams per 100 grams.
Sesame Seeds:
Tyrosine content: Approximately 0.83 grams per 100 grams.
These values are approximate and can vary based on factors such as the specific type of nut or seed and how they are processed.
Including a variety of nuts and seeds in your diet can contribute not only to tyrosine intake but also to a range of other essential nutrients. For precise nutritional information, referring to specific product labels or databases is recommended.
Legumes
- Soy products (tofu, soybeans)
- Lentils
Legumes, including soy products like tofu and soybeans, as well as lentils, contain tyrosine. Here’s a general estimate of the tyrosine content in these legumes per 100 grams:
Tofu:
Tyrosine content: Approximately 0.22 grams per 100 grams.
Soybeans (cooked):
Tyrosine content: Approximately 0.36 grams per 100 grams.
Lentils (cooked):
Tyrosine content: Approximately 0.28 grams per 100 grams.
These values are approximate and can vary based on factors such as cooking methods and specific varieties of legumes. Legumes are not only a good source of tyrosine but also provide essential nutrients like protein, fiber, vitamins, and minerals.
For precise nutritional information, referring to specific product labels or databases is recommended. Including a variety of legumes in your diet can contribute to a well-rounded and nutritious intake.
Whole Grains
- Oats
- Wheat germ
Whole grains, including oats and wheat germ, also contain tyrosine. Here’s a general estimate of the tyrosine content in these whole grains per 100 grams:
Oats (raw):
Tyrosine content: Approximately 0.18 grams per 100 grams.
Wheat Germ:
Tyrosine content: Approximately 0.51 grams per 100 grams.
These values are approximate and can vary based on factors such as processing methods and specific varieties of grains. Whole grains are not only a source of tyrosine but also provide important nutrients like fiber, vitamins, and minerals.
Including a variety of whole grains in your diet can contribute to a balanced and nutritious eating plan.
As always, for precise nutritional information, referring to specific product labels or databases is recommended.
Fruits
- Avocado
- Bananas
While fruits are generally not high in tyrosine compared to protein-rich foods, they do contain small amounts. Here’s a general estimate of the tyrosine content in these fruits per 100 grams:
Avocado:
- Calories: Approximately 160 kcal
- Protein: About 2 grams
- Carbohydrates: Around 8.5 grams
- Fiber: Roughly 6.7 grams
- Fat: Approximately 14.7 grams
- Tyrosine content: In trace amounts.
Bananas:
- Calories: Approximately 89 kcal
- Protein: About 1.1 grams
- Carbohydrates: Around 22.8 grams
- Fiber: Roughly 2.6 grams
- Fat: Approximately 0.3 grams
- Tyrosine content: In trace amounts.
While avocados and bananas are not significant sources of tyrosine, they offer other essential nutrients such as potassium, vitamins, and healthy fats. Including a variety of fruits in your diet ensures you benefit from the diverse range of nutrients they provide.
As always, for precise nutritional information, refer to specific product labels or databases.
Chocolate
Indeed, chocolate contains small amounts of tyrosine. Here’s a general overview of the nutritional content, including the tyrosine content, of dark chocolate per 100 grams:
Dark Chocolate (70-85% cocoa):
- Calories: Approximately 598 kcal
- Protein: About 7.87 grams
- Carbohydrates: Around 46.36 grams
- Fiber: Roughly 10.9 grams
- Fat: Approximately 42.63 grams
- Tyrosine content: In trace amounts.
It’s important to note that while chocolate can contribute a small amount of tyrosine, it is also a source of antioxidants, minerals like iron and magnesium, and may have potential mood-enhancing properties due to its content of compounds such as theobromine and phenylethylamine.
As always, moderation is key, as chocolate can be high in calories and sugar. For precise nutritional information, refer to specific product labels or databases.
Potential Health Benefits of Tyrosine
Tyrosine offers several potential benefits due to its role as a precursor to neurotransmitters and its involvement in various physiological processes. Some of the potential benefits of tyrosine include:
Neurotransmitter Synthesis:
Tyrosine is a precursor to neurotransmitters such as dopamine, norepinephrine, and epinephrine. These neurotransmitters play crucial roles in mood regulation, stress response, and cognitive function.
Stress Management:
Tyrosine is sometimes considered for its potential role in supporting stress adaptation. During stressful situations, the demand for neurotransmitters like norepinephrine increases, and tyrosine may contribute to their synthesis.
Cognitive Function:
Some studies suggest that tyrosine supplementation may have a positive impact on cognitive function, particularly in situations involving stress or fatigue. It is thought to help maintain mental alertness and focus.
Mood Enhancement:
Due to its influence on dopamine levels, tyrosine is sometimes associated with potential mood enhancement. However, more research is needed to fully understand the extent of its impact on mood disorders.
Physical Performance:
Tyrosine may play a role in supporting physical performance, especially in situations of prolonged exercise or environmental stressors. It is believed to help maintain cognitive function during such activities.
Tyrosine Deficiency Symptoms
Tyrosine is considered a non-essential amino acid because the body can synthesize it from another amino acid, phenylalanine. However, under certain circumstances or conditions, the body may not produce enough tyrosine, leading to potential deficiency symptoms.
Tyrosine deficiency is rare, and most people can obtain sufficient tyrosine from their diet or through the synthesis process in the body. Still, in cases of metabolic disorders or specific medical conditions, deficiencies may occur. Symptoms of tyrosine deficiency may include:
Low Energy Levels:
Tyrosine is involved in the production of neurotransmitters that play a role in energy regulation. A deficiency might contribute to feelings of fatigue and low energy.
Impaired Cognitive Function:
Tyrosine is a precursor to neurotransmitters like dopamine, which is crucial for cognitive functions such as memory, attention, and problem-solving. Deficiency may result in cognitive impairments.
Mood Disorders:
Since tyrosine is involved in the synthesis of neurotransmitters related to mood regulation, a deficiency may contribute to mood disorders such as depression or anxiety.
Sleep Disturbances:
Neurotransmitters influenced by tyrosine, like dopamine and norepinephrine, also play a role in regulating sleep. Deficiency may lead to disturbances in sleep patterns.
Decreased Stress Tolerance:
Tyrosine is linked to the body’s stress response through the production of stress hormones. A deficiency may impact the ability to cope with stress.
It’s important to note that tyrosine deficiency is rare, and symptoms are more commonly associated with overall protein malnutrition rather than a specific lack of tyrosine.
If you suspect a deficiency or are experiencing concerning symptoms, it’s crucial to consult with a healthcare professional for a thorough evaluation and appropriate guidance.
They can determine the underlying cause of your symptoms and recommend appropriate interventions if needed.
Tyrosine Supplements
Tyrosine supplements are available and are commonly used for various purposes, such as supporting cognitive function, stress management, and mood enhancement. However, it’s crucial to approach supplementation with caution, and it’s always recommended to consult with a healthcare professional before starting any new supplement regimen.
Here are some important considerations regarding tyrosine supplements:
Consultation with Healthcare Professional:
Before taking tyrosine supplements, consult with a healthcare professional, especially if you have underlying health conditions, are pregnant, breastfeeding, or are taking medications. They can provide personalized advice based on your health status.
Individualized Dosage:
Dosages can vary based on individual needs, and what works for one person may not be suitable for another. Healthcare professionals can guide you on the appropriate dosage based on your health goals and circumstances.
Potential Interactions:
Tyrosine supplements may interact with certain medications or exacerbate existing medical conditions. It’s essential to inform your healthcare provider about all supplements and medications you are taking to avoid potential interactions.
Natural Food Sources:
It’s often preferable to obtain nutrients, including tyrosine, from natural food sources rather than supplements. A balanced diet that includes protein-rich foods can provide sufficient tyrosine for most people.
Safety Concerns:
While tyrosine supplements are generally considered safe when used appropriately, excessive intake may lead to side effects. High doses can potentially cause headaches, nausea, and digestive issues. Following recommended dosages is crucial.
Specific Conditions:
Tyrosine supplementation might be more relevant for individuals with certain conditions, such as phenylketonuria (PKU) or thyroid disorders. In these cases, guidance from a healthcare professional is especially important.
Always follow the recommended dosage on the product label, and do not exceed it without consulting a healthcare professional. Supplements should be part of a comprehensive approach to health, including a balanced diet and a healthy lifestyle.
Individual responses to supplements can vary, and what works for one person may not work the same way for another. It’s crucial to prioritize overall health and well-being and seek professional guidance when considering supplementation.
Side Effects of Tyrosene
Tyrosine is generally considered safe when consumed from natural food sources or taken as a dietary supplement at recommended doses. However, like any supplement or amino acid, excessive intake can lead to side effects. Here are some potential side effects of tyrosine:
Headache:
High doses of tyrosine may lead to headaches in some individuals. If you experience persistent headaches, it’s advisable to reduce the dosage or consult with a healthcare professional.
Nausea and Upset Stomach:
Excessive tyrosine intake might cause digestive issues, such as nausea, upset stomach, or gastrointestinal discomfort.
Increased Blood Pressure:
Tyrosine is involved in the synthesis of catecholamines, which can affect blood pressure. In some cases, high doses of tyrosine may lead to an increase in blood pressure. Individuals with hypertension or cardiovascular issues should exercise caution and consult a healthcare professional.
Insomnia or Sleep Disturbances:
Tyrosine plays a role in the synthesis of stimulating neurotransmitters like norepinephrine. Some individuals may experience difficulty sleeping or insomnia with high doses, especially if taken close to bedtime.
Anxiety or Restlessness:
Tyrosine’s impact on neurotransmitters can influence mood, and in some cases, excessive intake may lead to increased anxiety or restlessness.
Interactions with Medications:
Tyrosine supplements may interact with certain medications, such as monoamine oxidase inhibitors (MAOIs) or levodopa. It’s important to consult with a healthcare professional if you are taking medications.
Allergic Reactions:
While rare, some individuals may be allergic to tyrosine supplements or certain formulations. Allergic reactions may include rash, itching, or swelling.
It’s essential to note that these side effects are typically associated with high doses of tyrosine, and most people obtain sufficient tyrosine from their diet without the need for supplementation.
Always follow the recommended dosage on the product label and consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
Individual responses to supplements can vary, and professional guidance ensures safe and appropriate use.
What food is highest in tyrosine?
Some of the foods highest in tyrosine include:
- Soy Products: Tofu and soybeans are rich sources of tyrosine.
- Cheese: Swiss and cheddar cheese contain notable amounts of tyrosine.
- Fish: Salmon and tuna are fish varieties that provide significant levels of tyrosine.
- Pumpkin Seeds: Among seeds, pumpkin seeds are relatively high in tyrosine.
- Turkey: Turkey is a poultry option with a notable tyrosine content.
What is the best form of tyrosine?
The best form of tyrosine for supplementation is often considered to be L-tyrosine. L-tyrosine is the form that the body can readily absorb and utilize.
It is commonly available in supplement form and is used to support various functions related to neurotransmitter synthesis.
Does tyrosine deplete dopamine?
No, tyrosine does not deplete dopamine. In fact, tyrosine is a precursor to dopamine. It serves as a building block for the synthesis of dopamine, a neurotransmitter involved in mood regulation, motivation, and other neurological functions.
Supplementing with tyrosine is sometimes used to support dopamine levels in situations of increased demand, such as during stress or cognitive challenges.
What converts tyrosine to dopamine?
The conversion of tyrosine to dopamine is a multi-step process that occurs in the body. Tyrosine is first converted to L-dopa by the enzyme tyrosine hydroxylase.
Subsequently, L-dopa is further converted to dopamine by another enzyme called aromatic L-amino acid decarboxylase (AADC). This conversion takes place in nerve cells and is a crucial step in the synthesis of dopamine.
It’s important to note that while tyrosine is a precursor to dopamine, the overall regulation of neurotransmitter levels is a complex process influenced by various factors, including enzyme activity and cofactors.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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