Boosting Cognitive Function, Mood, and Energy Levels

Written by Veronica Yoo


In the quest for optimal health and well-being, we often seek natural solutions that can support our body and mind. One such compound gaining attention for its potential benefits is L-tyrosine. L-tyrosine is an amino acid that plays a crucial role in the production of neurotransmitters and hormones. In this blog, we will explore the health benefits of L-tyrosine, identify food sources, discuss supplement dosage, and highlight possible side effects.

Section 1: Understanding L-Tyrosine and Its Importance

L-tyrosine is a non-essential amino acid, meaning it can be synthesized by the body from another amino acid called phenylalanine. It is involved in the production of several key neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters are essential for various brain functions, including cognition, mood regulation, and stress response.

Section 2: Cognitive Enhancement and Mental Performance

The role of L-tyrosine in cognitive function has attracted significant interest. Research suggests that L-tyrosine supplementation may improve cognitive performance, especially in stressful situations or when sleep-deprived. It may enhance memory, attention, focus, and mental alertness. By replenishing neurotransmitter levels, L-tyrosine supports optimal brain function.

Section 3: Mood Enhancement and Stress Reduction

L-tyrosine’s impact on mood regulation is closely tied to its role in neurotransmitter synthesis. By increasing dopamine levels, L-tyrosine may help improve mood, reduce symptoms of depression, and promote a sense of well-being. Additionally, L-tyrosine supplementation may support stress management by replenishing depleted neurotransmitters during stressful periods.

Section 4: Energy Boost and Physical Performance

L-tyrosine is involved in the production of norepinephrine and epinephrine, hormones that regulate energy levels, arousal, and alertness. Supplementing with L-tyrosine may increase energy, reduce fatigue, and enhance both mental and physical performance. Athletes and individuals engaging in intense physical activity may find L-tyrosine beneficial for improving endurance and focus.

Section 5: Food Sources of L-Tyrosine

While L-tyrosine can be synthesized in the body, incorporating food sources rich in this amino acid can be beneficial. Some natural sources of L-tyrosine include:

  1. Animal-based sources: Lean meats (such as beef, chicken, and turkey), fish (such as salmon and tuna), and dairy products (such as milk, cheese, and yogurt) are good sources of L-tyrosine.
  2. Plant-based sources: Legumes (such as beans, lentils, and chickpeas), nuts and seeds (such as almonds, pumpkin seeds, and sesame seeds), and whole grains (such as oats and quinoa) contain moderate amounts of L-tyrosine.

Section 6: L-Tyrosine Supplements and Dosage Recommendations

L-tyrosine is available in supplement form, offering a convenient way to ensure an adequate intake. The appropriate dosage of L-tyrosine can vary depending on individual needs and goals. It is essential to consult with a healthcare professional before starting any new supplements. Typically, the recommended dosage ranges from 500 to 2000 milligrams per day, taken in divided doses. Starting with a lower dosage and gradually increasing it allows the body to adjust and minimize potential side effects.

Section 7: Possible Side Effects and Precautions

While L-tyrosine is generally considered safe for most individuals, it is crucial to be aware of potential side effects and precautions. Some individuals may experience gastrointestinal distress, such as nausea, vomiting, or diarrhea, especially when taking high doses. L-tyrosine may also interact with certain medications, such as those prescribed for thyroid disorders or MAO inhibitors. Pregnant or breastfeeding women should consult their healthcare provider before using L-tyrosine supplements.


L-tyrosine, an amino acid involved in the production of neurotransmitters and hormones, offers several potential health benefits. It may improve cognitive function, enhance mood, reduce stress, boost energy levels, and support physical performance. While food sources can contribute to L-tyrosine intake, supplements provide a reliable option to ensure adequate levels. However, it is essential to consult with a healthcare professional before starting any supplementation regimen, considering individual needs, and potential interactions or side effects. With proper guidance, L-tyrosine can be a valuable addition to supporting overall health and well-being.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.