Tyrosine
is a nonessential amino acid that can be obtained from the diet and synthesized
from phenylalanine. Tyrosine is a precursor to dopamine, norepinephrine, and
epinephrine. In times of
psychological stress, the body may not be able to synthesize enough tyrosine to
produce these neurotransmitters.
So, supplementation of tyrosine may be beneficial in preventing and
treating depression, especially when you're under a lot of stress. See more about what nutrient you may be missing out on when you're stressed here.
The
recommended daily allowance (RDA) for tyrosine, including phenylalanine, for
those 19 years and older is 33 milligrams per kilogram of body weight per day. If taken
as a supplement, tyrosine should be taken at least half an hour before eating a meal. Vitamin B6, folate, and copper help the body convert tyrosine into
catecholamines. Dietary sources of tyrosine include:
- Soy products
- Poultry
- Fish
- Nuts
- Avocados
- Bananas
- Dairy products
- Lima beans
- Pumpkin seeds
- Sesame seeds
In
those with depression, 500 to 1,500 milligrams of tyrosine taken twice daily is
well tolerated. It should not be taken with non-selective monoamine oxidase
inhibitors or levodopa, as it may lower the effectiveness of these or cause
severe side effects with these pharmaceutical antidepressants. [End fast talking after drug infomercial]
Ehrlich, S.
(2013). Tyrosine. University of Maryland Medical Center.
Retrieved 25 January 2016, from http://umm.edu/health/medical/altmed/supplement/tyrosine
Gaby, A.
(2011). Nutritional medicine (pp. 196 - 197). Concord, N.H: Fritz
Perlberg Publishing.
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