L-tyrosine, sometimes referred to simply as tyrosine, is an amino acid important in the production of adrenaline and several neurotransmitters. It is considered by some to be a mood elevator and able to fight depression. L-tyrosine also acts an an antioxidant, can suppress appetite, and reduce fat, according to Phyllis Balch in "Prescription for Nutritional Healing: The A-To-Z Guide to Supplements." This amino acid is found in abundance in several foods, such as dairy products, legumes, and chicken. Still, the supplemental form is sometimes necessary when the body is not absorbing enough tyrosine from food. Check with your doctor before increasing dosages of L-tyrosine, either through food or in supplemental form. If taking an anti-depressant, do not increase amounts of L-tyrosine in the diet.
Dairy Products
Dairy products are a good source of L-tyrosine. Sam Graci, in his book, "The Food Connection: The Right Food at the Right Time," recommends eating whey protein powder, which contains 1,500ng of tyrosine per two scoops, or cottage cheese, which has 1,495mg of tyrosine per cup. Graci notes that eating these tyrosine-rich foods quickly boosts levels of the neurotransmitters dopamine and norepinephrine, which stimulate alertness and generally improve mood.
If you are lactose intolerant, do not consume dairy products, despite their high L-tyrosine content.
Legumes
For vegetarians and vegans in particular, legumes not only provide protein but are also a quality source of L-tyrosine. Graci's book says that one cup of baked legumes contains 395mg of tyrosine. When combined with one cup of brown rice, which has 190mg of tyrosine, a vegan meal contains almost the same amount of tyrosine as 3 oz. of broiled salmon. Legumes have the added benefit of being high in fiber.
Chicken
L-tyrosine is found in high amounts in chicken. According to the book, "The Food Connection: The Right Food at the Right Time," 6 oz. of chicken breast with no skin contains 950mg of tyrosine.
Supplemental Form
If the amount of L-tyrosine derived from food does not seem enough to properly boost neurotransmitters, supplemental forms of the amino acid are available. In Phyllis Balch's "Prescription for Nutritional Healing: The A-To-Z Guide to Supplements," she notes that supplemental L-tyrosine has been used for stress reduction, to combat anxiety, depression, low sex drive, allergies, and headaches. Work with a licensed health-care practitioner to determine need and proper levels of supplemental L-tyrosine.
References
- The Food Connection: The Right Food at the Right Time; Sam Graci; 2010
- Prescription for Herbal Healing; Phyllis A. Balch; 2002
- Prescription for Nutritional Healing: The A-To-Z Guide to Supplements; Phyllis A. Balch; 2008
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