Looking for a cheap way to boost mood and memory?
Amino acids play a vital role in regulating the immune system, supporting digestion and facilitating muscle building.
One naturally occurring nonessential amino acid, critical in the production of neurotransmitters, may also help stabilize mood and improve cognition.
Tyrosine helps make several important substances, including dopamine, adrenaline, thyroid hormones and melanin. It is found naturally in dairy products, poultry, fish, beans and seeds and is available as a supplement.
Tyrosine supplements are believed to increase the neurotransmitters dopamine, adrenaline and norepinephrine, also known as brain chemicals.
These levels tend to decrease during stressful or mentally demanding situations. In essence, our bodies release these chemicals, depleting our brains. As a result, we feel run-down and struggle to respond to stress or challenges healthily.
Studies suggest that tyrosine can refresh these neurotransmitters, thereby improving cognitive function.
A 2013 study found that women who took tyrosine during a mentally-taxing task showed significant improvement in working memory compared to women who took a placebo.
Working memory is a cognitive function that allows the brain to store information temporarily and plays a critical role in concentration, instruction and problem-solving. It’s been described as a “temporary sticky note in the brain” that holds new info in place so the brain can engage with it briefly and connect it with other information.
In a similar study, participants who were given a tyrosine supplement before taking a test that measured cognitive flexibility, such as the ability to switch between tasks or thoughts, scored higher than those given a placebo.
Further research suggested that tyrosine supplementation can improve cognition and reverse mental decline in short-term, mentally-taxing and/or high-stress circumstances.
However, tyrosine has not been shown to improve cognitive functioning beyond these intense circumstances. In short, it may support the brain in stressful situations but does not increase brain power or memory capacity.
Experts agree that more research and further trials are needed to test the long-term cognitive benefits of tyrosine.
Beyond a quick hit in a high-stress circumstance, tyrosine supplementation has been shown to support those suffering from sleep deprivation. A dose helped sleepless participants stay alert for three hours longer.
But can it help beat the blues?
It has been suggested that because depression is brought on by an imbalance of neurotransmitters, and tyrosine can increase the production of neurotransmitters that affect mood, the supplement can function as an antidepressant. However, research has yet to establish the efficacy of tyrosine for the treatment of depression.
While experts suggest discussing tyrosine supplementation with your doctor, incorporating it into your diet through nutritious food sources is a safe bet that can offer myriad benefits to the brain and body.
