Tyrosine is a non-essential amino acid which the human body can synthesise itself from the essential amino acid phenylalanine. In the field of sports nutrition it is known as a supplement that may have an effect on our ability to respond to stress and maintain mental alertness. Although there is scientific evidence supporting this claim, supplementing with L-tyrosine is not entirely without risk.
Its role in the production of hormones and neurotransmitters
The importance of tyrosine lies in its function as a precursor for the synthesis of several critically important substances:
Effects on the brain and cognitive function
An increased intake of tyrosine in the form of food supplements (usually 5–10 g) increases its concentration in the blood and its transport across the blood-brain barrier into the brain. This increased amount may lead to enhanced synthesis of dopamine and norepinephrine directly in the central nervous system.
The most marked benefits of tyrosine are observed in situations of acute and extreme stress:
Tyrosine in sport: performance and mental capacity
Although the results in the area of mental resilience are promising, evidence for directly increasing physical sports performance does not yet exist.
Conclusion for athletes
Tyrosine may be an effective tool for improving or protecting cognitive abilities in acute stress situations and physically demanding environments. Long-term supplementation with it may, however, have a negative effect on mental health. At present there is no evidence that L-tyrosine increases physical performance. For athletes, caffeine is therefore a far more suitable and safer choice.
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