L-Tyrosine is the master precursor required to form all catecholamine neurotransmitters.
Your brain uses the enzyme tyrosine hydroxylase to convert L-Tyrosine into L-DOPA. Decarboxylation of L-DOPA results in synthesis of the neurotransmitter dopamine.[i]
Once converted into dopamine, the enzyme dopamine-beta-hydroxylase converts L-DOPA into norepinephrine (noradrenaline).
And Phenylethanolamine n-methyltransferase converts norepinephrine into epinephrine (adrenaline).
This triad of neurotransmitters are collectively known as “catecholamines”.
Tyrosine can be a highly effective nootropic for boosting cognitive function. And is particularly helpful in maintaining cognitive performance when you’re under practically any kind of stress. Including music played above 90 dB’s.
L-Tyrosine works in synergy with stimulants like methylphenidate (i.e. Ritalin).[ii] Drugs like Ritalin work by blocking the reuptake of the neurotransmitters dopamine, and norepinephrine. And if there’s not enough dopamine available to do the job, Ritalin doesn’t work very well. L-Tyrosine potentiates increases in extracellular dopamine.
L-Tyrosine also stimulates the production of thyroid hormones T3 (triiodothyronine) and T4 (thyroxine) which are crucial in maintaining both overall physical and cognitive health.
L-Tyrosine can boost libido, memory, focus, concentration, mood, offers anti-depressant effects, and improves executive function in those with ADHD.
Tyrosine helps:
- Cognitive Stress. L-Tyrosine produces the catecholamine-triad of neurotransmitters dopamine, norepinephrine, and epinephrine. Sleep deprivation and extreme stressors like heat and cold can deplete catecholamine levels. L-Tyrosine restores them to preserve optimal cognition.[iii]
- Neurotransmitters. L-Tyrosine is a required precursor for dopamine, norepinephrine, and epinephrine. As your dopamine levels increase, you’re better able to concentrate, organize your thoughts, and stay productive.
- Attention Deficit Disorder (ADHD). L-Tyrosine can be an effective treatment for ADHD symptoms. It works in synergy with pharmaceutical drugs like Ritalin and Adderall by boosting extracellular levels of dopamine. Helping these drugs be more effective. And mitigating side effects like crashes when the drug wears off.
Table of Contents
Overview
Your brain converts L-Tyrosine to L-DOPA which then produces the neurotransmitter dopamine. The unused dopamine is then further converted into the neurotransmitters norepinephrine (noradrenaline) and epinephrine (adrenaline). This triad of neurotransmitters are collectively referred to as “catecholamines”.
“Tyrosine” is derived from the Greek word tyros, meaning cheese. It was first discovered by German chemist Justus von Liebig in 1846 in the protein casein from cheese.
Tyrosine is considered a non-essential amino acid because it can be synthesized in your body from phenylalanine. Which is found in many high-protein foods such as poultry, fish, dairy, nuts, soy products, lima beans, avocados and bananas.
L-Tyrosine enhances working memory and executive function in the prefrontal cortex. It helps with creative flow states, is fuel for inspiration, cognitive flexibility, and the kind of “convergent thinking” you do in multiple choice exams.
L-Tyrosine assists in the production of thyroid hormones T3 (triiodothyronine) and T4 (thyroxine) which are crucial in maintaining both overall physical and cognitive health.
L-Tyrosine vs N-Acetyl L-Tyrosine (NALT): What’s the Difference?
N-Acetyl L-Tyrosine (NALT) is the amino acid L-Tyrosine with an acetyl group added. When you take NALT as a supplement, it breaks down in your kidneys back into L-Tyrosine. So in theory, the two supplements offer the same benefits.
There is some debate in the nootropics community on which is more effective. NALT or plain L-Tyrosine. NALT is a more soluble form of L-Tyrosine so it should be more bioavailable to your body.
However, some studies report that in some cases, a sizeable percentage of supplemental NALT is excreted in urine before it’s converted into L-Tyrosine.[iv]
On a personal note, I haven’t had any issues using NALT as a source of L-Tyrosine. It gives me a dopamine and adrenal boost you’d expect from supplementing with a dopamine precursor.
But when I haven’t any NALT around I successfully switch to L-Tyrosine although at a slightly higher dose.
When dealing with ADHD/ADD, L-Tyrosine is particularly effective when stacked with ALCAR (Acetyl-L-Carnitine). ALCAR easily crosses the blood-brain barrier for boosting acetylcholine levels. And seems to positively influence serotonin levels. And Tyrosine provides my brain with the dopamine it needs to mitigate symptoms of ADHD/ADD.
I find that L-Tyrosine stacked with 20 mg of Ritalin twice a day works particularly well. Clearly, this brain doesn’t have the capacity to produce enough dopamine on its own. And needs the boost that comes from supplementing with Tyrosine.
So like all nootropics, YMMV. Always take into account how each nootropic works synergistically with others in your stack. And how they work with any meds you need to take.
This is as much art as it is science. And experimentation is key for optimal cognition.
How does L-Tyrosine work in the Brain?
L-Tyrosine boosts brain health and function in several ways. But two in particular stand out.
- L-Tyrosine improves memory and cognition under acute stress. Acute stress is defined as short-term stressors that can affect cognition. Examples are extreme heat or cold. Things like cold showers, extreme sports, car accidents, relationship problems, intense movies, business deals gone awry, exams and war zones.
In one study done at the University of Bedfordshire in the UK, the effect of L-Tyrosine on cognitive performance was measured before an exercise task.
Researchers recruited 8 soccer players. And had them complete a 90-minute soccer simulation performance test in an environmental chamber set at 77 degrees Fahrenheit.
The soccer players were given either L-Tyrosine before exercise or a placebo. Cognitive performance was measured before the exercise task. Then again at “half-time”, following half time, and following the entire simulation.
The cognitive performance task assessed dual-task and vigilance. The outcome revealed that cognitive vigilance and reaction time among soccer players significantly improved following administration of L-Tyrosine.
Results showed that in warm-weather conditions, L-Tyrosine could enhance cognitive function and prevent cognitive impairment during exposure to exercise-heat stress.[v]
- L-Tyrosine boosts neurotransmitters. L-Tyrosine taken as a supplement converts into the neurotransmitter dopamine. Dopamine helps control movement in your body, is fundamental to memory, attention and problem solving.
The unused dopamine can then convert into the neurotransmitters norepinephrine (noradrenaline) and epinephrine (adrenaline).
Norepinephrine is important for attentiveness, emotions, sleeping, dreaming and learning.
Epinephrine drives your ‘flight-or-flight’ response. It’s what prompts your reaction to dangerous circumstances, emergency situations, or in stressful situations or environments.
In one study done in the Netherlands, researchers determined if L-Tyrosine would boost cognitive resources associated with cognitive control. They performed tests designed to measure “working memory” using the N-Back Test.
Study participants were assigned to engage in a “1-back” condition of easy difficulty and then a 2-back condition of tougher difficulty. Those that used L-Tyrosine demonstrated superior performance in the 2-back test, but not the 1-back test.
The study authors suggested that L-Tyrosine provides greater cognitive enhancement when cognitive demand increases. The bottom-line; supplementation of L-Tyrosine may help you increase your IQ score due to maximizing catecholamine reserves.[vi]
How things go bad
As we get older, our brain and body chemistry and energy metabolism changes.
↓ Dopaminergic neurons are damaged or die
↓ Neurotransmitter levels decline
↓ Thyroid hormones decline
↑ Stress levels increase
↓ Working memory and mood decline
All of these changes are often attributed to aging. But could be a result of dietary and lifestyle choices.
Unchecked, they could lead to neurodegenerative diseases like Parkinson’s, a drop-in quality of life and depression.
L-Tyrosine to the rescue
L-Tyrosine can boost levels of the neurotransmitters dopamine, norepinephrine, and epinephrine. And can help a sluggish thyroid produce more T4 and T3.
Tyrosine can help boost cognition especially in stressful situations. It helps improve decision making, ‘flow state’ and creativity, cognitive flexibility, and working memory.
L-Tyrosine converts into L-DOPA to produce dopamine. L-DOPA is also used to make melanin in your body. This conversion process helps in the removal of neurotoxic quinones. And chelates heavy metals like mercury and lead which can accumulate in and damage neurons.
The dopamine that is not used by your brain is available to produce norepinephrine (noradrenaline) which is important for attentiveness, emotions, sleeping, dreaming, and learning.
L-Tyrosine can be an effective nootropic when stacked with ADHD/ADD meds like Ritalin or Adderall. It helps supply extracellular dopamine needed to improve the effectiveness of stimulants used to boost the uptake of dopamine in your brain.
How does L-Tyrosine feel?
Keep in mind that L-Tyrosine is a precursor to catecholamines. So if you’re not ‘low’ on dopamine, norepinephrine or epinephrine – you may not ‘feel’ anything.
Many neurohackers report a lift in mood, better focus, concentration, increased energy, and an overall sense of well-being. L-Tyrosine can help readjust your motivation levels. It can help lower anxiety levels, especially social anxiety.
Supplementing with L-Tyrosine can help bring your blood pressure down if its elevated from a stressful situation or environment. Take it before the stressful event if you can.
L-Tyrosine helps buffer the effects of stimulants like caffeine or amphetamines. It helps potentiate and prolong the effects of Ritalin or Adderall, and reduces the crash.
If you’re into athletics or do manual work, you’ll find that supplementing with L-Tyrosine before a workout or construction job will leave you feeling great afterwards. It helps mitigate many of the effects of acute stress caused by short-term stressors.
And L-Tyrosine helps your body to produce melanin, so you may find it easier to get a tan while at the beach.
The Research
L-Tyrosine to treat ADHD
Several studies have investigated using L-Tyrosine for the treatment of ADHD. One informal study published in the 1980’s determined that L-Tyrosine resulted in short-term relief from ADHD symptoms. But subjects eventually reached tolerance and a diminished effect.
This is important for neurohackers to keep in mind. It seems that L-Tyrosine on its own can benefit some more than others. Regardless if you’re treating ADHD, or are perfectly cognitively healthy.
I’ve seen more than one report of nootropic users experiencing tolerance after just a week of supplementing with L-Tyrosine. But most peer-reviewed, published studies show positive results.
One study published in Neuropsychiatric Disease and Treatment in 2011 looked at using amino acid precursors for the treatment of ADHD. Including L-Tyrosine for dopamine, and 5-HTP for serotonin.
The study used 85 young people aged 4 – 18 years old, all with a clinical diagnosis of ADHD. They were treated for an initial period of 8 – 10 weeks.
Urinary samples to determine serotonin and dopamine levels were collected within the first 4 weeks. If they didn’t reach adequate levels, subjects were moved to higher dosing levels 2 and then 3 until they got relief from symptoms.
Researchers found that the dopamine and serotonin precursors yielded similar results to Strattera and Ritalin. And “the amino acid protocol may be equal in efficacy to potent, pharmaceutical ADHD medications”.[vii]
L-Tyrosine reduces blood pressure under stress
This study is particularly interesting for its nootropic application. It’s commonly understood that blood pressure rises when we’re under stress. The source of stress doesn’t really matter. Stress up = blood pressure up.
A study in Amsterdam showed that L-Tyrosine administration decreased blood pressure about 15 minutes after ingestion. This study involved assessing task performance following acute stress.
Acute stress is usually short-term and can be caused by driving, fighting, athletics, martial arts training, war, combat training, CrossFit, cold showers, loud music, intense movies, loud noises, business deals, relationships, school, exams and more.
The point is, this study is applicable to every one of us. The study found that L-Tyrosine reduced diastolic blood pressure within 15 minutes of taking the supplement. And blood pressure normalized within 1 hour.
This study tells us that L-Tyrosine may promote a decrease in blood pressure caused by stress. And could be used to mitigate the effects of stressful situations if taken prior to the stressful event.[viii]
L-Tyrosine promotes cognitive flexibility
Cognitive flexibility applies to those who can adjust their thinking quickly to adapt to novel situations and stimuli. A high degree of cognitive flexibility is associated with increased fluid intelligence, superior reading and comprehension, and a healthier brain.
Recent research (2015) supports the idea that L-Tyrosine promotes cognitive flexibility. In this trial, researchers recruited 22 adults. And setup a double-blind, placebo-controlled study.
All subjects were assigned a task switching procedure to measure their flexibility. The results showed that receiving L-Tyrosine supplementation increased cognitive flexibility compared to the placebo group.
The researchers determined that “L-Tyrosine can facilitate cognitive flexibility by repleting cognitive resources”.[ix]
The team observed that increased cognitive flexibility was likely due to a boost in dopamine concentrations. They noted that L-Tyrosine enhanced usage of various cognitive resources. And one way to increase your cognitive flexibility would be to start supplementing with L-Tyrosine.
It stands to reason that people who are close-minded, set it their ways, are resistant to change and can’t cope with unexpected stimuli or situations have “cognitive rigidity”. And it’s likely due to suboptimal dopamine levels.
Dosage Notes
L-Tyrosine suggested dosage for cognitive benefit is 500 mg – 2 grams per day.
You may find your body responds to smaller doses. Or even more if you’re stacking it with stimulants like ADHD meds. Listen to your body and see how you react.
Dose L-Tyrosine an hour before or two hours after a meal. Otherwise, you’ll not experience the benefits of this nootropic.
I personally stack L-Tyrosine with my Ritalin dose twice per day. And a final dose of L-Tyrosine late afternoon to prevent a stimulant crash.
NOTE: long-term use of L-Tyrosine can suppress serotonin. Symptoms include depression, fatigue or severe anxiety feeling much like a panic attack. You can easily counter this by supporting serotonin with a low dose of 5-HTP (i.e. 25 – 50 mg).
Side Effects
L-Tyrosine is considered non-toxic and very safe. Most neurohackers don’t have any negative side effects.
At higher doses there are reports of stomach issues and migraines. Migraine problems usually happen to those who already suffer from migraines. This may be an indication that your neurotransmitter levels are already optimal, and you don’t need to supplement with L-Tyrosine.
L-Tyrosine can increase your thyroid hormones. So if you’re hyperthyroid you shouldn’t use L-Tyrosine.
And if you’re taking MAO inhibitors (MAOI’s) like selegiline, Azilect, Marplan or Nardil you should not use L-Tyrosine.
MAOI’s work in your brain by blocking the enzyme monoamine oxidase. This enzyme normally blocks excess dopamine. But when you block the enzyme, more dopamine is released.
So using L-Tyrosine in combination with MAOI’s could raise dopamine levels to high. Resulting in a rapid rise in blood pressure (hypertensive crisis). Causing severe headache, nausea and sweating, severe anxiety, rapid heartbeat, chest pain, vision changes, shortness of breath and confusion.
A severe increase in blood pressure from this combo can lead to hemorrhagic stroke or a heart attack.
Available Forms
L-Tyrosine is available in powder, capsule and tablet form. Capsules and tablets are usually 300 – 500 mg.
Some pre-made nootropic stacks and workout stacks also include L-Tyrosine as part of their formula.
N-Acetyl L-Tyrosine (NALT) is an alternative to plain L-Tyrosine. NALT has an acetyl group added to L-Tyrosine in an attempt to make it more bioavailable.
For example, Mind Lab Pro® contains 11 brain enhancing nootropic compounds including N-Acetyl L-Tyrosine.
I recommend Mind Lab Pro because it addresses all aspects of anxiety resistance, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance.
This premium nootropic stack is designed to affect neurotransmitters, cognitive energy, brain waves, neuroprotection, and regeneration. See my Mind Lab Pro review for a detailed report.
Ensure you read labels carefully and stick with manufacturers who follow Good Manufacturing Practices (GMP). And are GMP-Certified.
Nootropics Expert Recommendation
L-Tyrosine 500 mg – 2 grams per day
We recommend using L-Tyrosine as a nootropic supplement.
Your body does synthesize some L-Tyrosine from phenylalanine which comes from high-protein foods like chicken, fish, almonds, avocados and bananas.
But most of us don’t get enough L-Tyrosine from our diet. So supplementation will help.
L-Tyrosine is helpful for most neurohackers to combat stress and sleep deprivation. It’ll boost dopamine, norepinephrine and epinephrine levels.
It’s particularly helpful if you take L-Tyrosine prior to a stressful situation, workout or physically demanding job.
L-Tyrosine is especially helpful to those dealing with ADHD/ADD. It’s a great compliment to stack with stimulant meds like Ritalin or Adderall. L-Tyrosine will provide the dopamine your brain needs. It will help smooth out and prolong the effects of stimulant meds. And help prevent the associated crash when they wear off.
A good stack for ADHD is using your usual med dose with L-Tyrosine 500 mg and ALCAR 500 mg.
You can buy individual L-Tyrosine supplements. Or you could try my favorite pre-formulated nootropic stack Mind Lab Pro® which includes N-Acetyl L-Tyrosine (NALT).
Mind Lab Pro contains a synergistic blend of 11 brain enhancing nootropics covering all aspects of cognition and brain health. See my full Mind Lab Pro review for more.
You can safely use up to 2,000 mg per day when stacking with ADHD meds. But dosed throughout your day.
[i] Slominski A., Zmijewski M., Pawelek J. “L-tyrosine and L-DOPA as hormone-like regulators of melanocytes functions” Pigment Cell Melanoma Research. 2012 Jan; 25(1): 14–27. (source)
[ii] Woods S.K., Meyer J.S. “Exogenous tyrosine potentiates the methylphenidate-induced increase in extracellular dopamine in the nucleus accumbens: a microdialysis study.” Brain Research. 1991 Sep 27;560(1-2):97-105. (source)
[iii] Hase A., Jung S.E., aan het Rot M. “Behavioral and cognitive effects of tyrosine intake in healthy human adults.” Pharmacology, Biochemistry and Behavior. 2015 Jun;133:1-6. (source)
[iv] Magnusson I., Ekman L., Wångdahl M., Wahren J. “N-acetyl-L-tyrosine and N-acetyl-L-cysteine as tyrosine and cysteine precursors during intravenous infusion in humans.” Metabolism. 1989 Oct;38(10):957-61. (source)
[v] Coull N.A., Watkins S.L., Aldous J.W., Warren L.K., Chrismas B.C., Dascombe B., Mauger A.R., Abt G., Taylor L. “Effect of tyrosine ingestion on cognitive and physical performance utilising an intermittent soccer performance test (iSPT) in a warm environment.” European Journal of Applied Physiology. 2015 Feb;115(2):373-86. (source)
[vi] Colzato L.S., Jongkees B.J., Sellaro R., Hommel B. “Working memory reloaded: tyrosine repletes updating in the N-back task.” Frontiers in Behavioral Neuroscience. 2013 Dec 16;7:200. (source)
[vii] Hinz M., Stein A., Neff R., Weinberg R., Uncini T. “Treatment of attention deficit hyperactivity disorder with monoamine amino acid precursors and organic cation transporter assay interpretation” Neuropsychiatric Disease and Treatment. 2011; 7: 31–38. (source)
[viii] Deijen J.B., Orlebeke J.F. “Effect of tyrosine on cognitive function and blood pressure under stress.” Brain Research Bulletin. 1994;33(3):319-23. (source)
[ix] Steenbergen L., Sellaro R., Hommel B., Colzato L.S. “Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance.” Neuropsychologia. 2015 Mar;69:50-5 (source)
Should I take it before or along with vyvanse?
Tiago, take it with Vyvanse so the drug has enough dopamine available to provide the intended benefit of Vyvanse.
See my post on what else you can do to support prescription stimulants for treating ADD/ADHD here: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
But it would be better take it before or at the same time as vyvanse?
Tiago, good question but you can take them as the same time. Both are very bioavailable and begin to work within 10 – 15 mins.
Hi David,
Pleasure to be able to speak with an experienced professional in nootropics.
I’ve been studying, experimenting, and supplementing nootropics for a couple years now. I’ve learned extensive material from many of your YouTube videos and I guess I’ve never been able to figure out these two things.
1) “Perfect Synergy” How to prevent serotonin syndrome or other negative interactions whilst supplementing several different chemicals at once, given the knowledge of which neurotransmitter the supplement boosts, depletes, suppresses, blocks etc (or if the chemical is serotonergic/dopaminergic…; or an antagonist to a certain neurotransmitter).
For example, what terms (ex: re-uptake, inhibits, boosts/depletes) are most crucial in determining a possible negative interaction between these supplements: L-Tyrosine, Rhodiola Root, ALCAR, ALA, Adderall, 5-HTP, Caffeine, Vinpocetine, and Garcinia Cambogia.
2) What Supplements would you recommend for a 25-30 year old single male who is extremely busy with work and struggles with stress and depression from anxiety, OCD, and lack of social life/finding a relationship.
I usually find myself trying to improve/“perfect” my apartment or car with all of my free time and waste too much time due to OCD and anxiety.
Shane, the nootropics you listed should work well together as long as you follow recommended dosages. You should add a couple more if you’re supporting Adderall use. See my post on nootropics for ADHD here: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
I’ve done the research and have posts on social anxiety and depression which you can easily find by using the search function top right.
If you need more help consider scheduling a consultation with me and we can have things sorted out in an hour: https://nootropicsexpert.com/personal-consultations/
In your opinion, is NALT better than or equal to Mucuna for treating Parkinsons?
Kimme, Mucuna Pruriens extract is better for Parkinson’s because it supplies the natural form of L-DOPA that is sometimes used in place of synthetic prescription L-DOPA. But note that you need an extract of 90% for a direct comparison. Otherwise with a lower extract like 20 or 30% you’d need to use more for a similar benefit.
Thanks, David. Do you see any benefit to adding tyrosine to a daily regimen of mucuna?
Kimme, it entirely depends on the individual and how much more dopamine they need. I use both because I’m Adult ADD and my brain is starved of dopamine if I don’t use enough L-Tyrosine during the day. And I find that additional Mucuna seems to help.
But you need to be aware of the symptoms of excess dopamine. I know that when I overdo it, I feel jittery and amped up. A feeling I do not like.
Dear David,
What would you suggest to a man wity cyclothymia (gentle form of bipolar)? Most of the time these days I feel mentally exhausted: brain fog, 0 alertness, absentmindedness etc. I tried l-tyrosine for about two weeks and felt nothing from it. I do feel a calming effect of L-Theanine and together with coffe it makes me more “normal”, that is with better cognitive skills. Rhodiola Rosea causes headaches the 2nd day I take it. For keeping up my energy throughout the day I need to take daily 100% of Vitamin B complex. Magnesium helps when I get magnesium-depleted. I do not know the cause for the way I have felt ever since I was like 20 years old. I was on anti-depressants (mostly SSRIs) when things got really bad. I stopped taking anti-depressants a few years ago and developed the cyclothymia. Re-tried SSRI and they didn’t work, they just made me sleep 20 hours a day. Any tips? Was thinking about 5-HTP+L-Tyrosine but again, L-Tyrosine I feel no effect of.
Mike, you need to figure out what the cause is of what you’re trying to treat. The only accurate way to do this is go through the precursors one at a time until you feel some benefit. For example, Alpha GPC for acetylcholine, L-Tryptophan for serotonin (stay away from 5-HTP), L-Tyrosine for dopamine, GABA for GABA, L-Glutamine for glutamate, etc.
You try each for a day or two and see what happens. If there’s no benefit then you try the next.
Your body and brain absolutely requires a high quality B-Complex and magnesium every single day. NOT when you ‘think’ you’re deficient. Because you are. Most of us are unless we’re using supplements.
When you start with things like L-Theanine, Rhodiola and others you must learn exactly how each works in your brain. L-Theanine for example boosts the neurotransmitters serotonin, dopamine and GABA. In other words when using something like L-Theanine, if you feel some benefit you don’t really know why. Rhodiola Rosea acts like an MAOI. Which means it boosts dopamine and norepinephrine.
But if you do find that you need to boost serotonin by using L-Tryptophan, know that dopamine and serotonin must stay in balance. Boost serotonin too much and you depress dopamine. That’s when you need L-Tyrosine. Not so you ‘feel’ anything. But so you don’t screw things up.
If this is overwhelming or doesn’t make sense consider booking a consultation with me. Probably save you a lot of time and headaches too. 🙂
I think I’ll start with L-Tryptophan in order to boost serotonin. You mention here on the website that it’s way safer than 5-HTP and that it can be used for months if I recall correctly. Should I still use it together with L-Tyrosine or can take only L-Tryptophan for a few weeks and see if it works. If it does, only then take L-Tyrosine in order to avoid depletion of other neurotransmitters?
Mike, you can try L-Tryptophan for a few days and see if it works. You should get results quickly because this is a direct precursor to the synthesis of serotonin.
But depending on your dose you should likely use L-Tyrosine morning and noon for dopamine. For two reasons; 1. to keep serotonin and dopamine in balance. 2. depending on your age you likely need more dopamine anyway.
If neither helps, let me know and we’ll try another strategy depending on what you’re trying to achieve.
Dear David,
I’ve been taking l-tryptophan for approx. a week now. Once I started taking it, I also quit coffee cold turkey. So as the week went by I fought with more brain fog than I usual but didn’t feel as sleepy at 1:00 p.m. as usual. Energy curve was more balanced but that’s surely the caffeine I quit. Can’t say l-tryptophan helped though or at least I don’t feel a difference in my well being as was described here nor did I feel that calming effect l-tryptophan is supposed to give you. What I did feel was pushing myself to do more and more which shows I’m on my high again – at the very top of it to be more precise. So I generally am mood-cycling no less than usual. I did not take any l-tyrosine throughout the week either though. Any tips?
Michael, I’m sure you’re aware of the importance of keeping dopamine and serotonin in balance. What you may not be aware of is the caffeine in coffee was boosting your catecholamines. Dopamine in particular. Quitting it “cold turkey” likely threw your balance off kilter.
Because boosting serotonin with L-Tryptophan while losing the extra source of dopamine you had with coffee upsets what your brain was accustomed to. If you stay off coffee, I suggest trying L-Tyrosine during the day (morning & noon) and L-Tryptophan before bed. It’ll take some trial and error to get dosages right. And there’s no guarantee it’ll work. But it’s worth a try …
Dear David,
I tried l-tryptophan + l-tyrosine for a few days. Taking only L-tryptophan gave no effects whatsoever. Including l-tyrosine twice a day (500mg each time) heavily increased my anxiety to the extent of experiencing very shallow breathing, increased heart rate, stress and a general urge to do more, more and more in a shorter period of time (which is exactly what triggers my anxiety in the first place and generates that unnecessary speed in my life which I do not want and need at all). I need something which will create exactly the opposite effect – something which will slow me down (in a positive way; not make me sluggish, delayed), calm me down, help to keep the stress level in check, not feed my anxiety in any way. Based on the above, would you be able to suggest something different?
Mike, you could try L-Theanine (https://nootropicsexpert.com/l-theanine/) which helps balance things out including brain waves that promote an alert relaxation and boost in creativity.
There are several adaptogens that may help as well. It’s just finding the right one or two for you. Check out this post and see if anything here resonates: https://nootropicsexpert.com/top-7-nootropic-adaptogens-to-conquer-anxiety-and-stress/
Or a balanced nootropic stack like Mind Lab Pro: https://nootropicsexpert.com/mind-lab-pro-review/
Dear David,
I tried L-Theanine a while ago. There’s no question about it that this nootropic works but its power is not enough for me. I need something stronger for diminishing mood cycling symptoms on both the highs (mania) and lows (depression). My worst nightmare in my everyday functioning are poor memory, poor recall and connection of facts and brain fog. What would you say to N-Acetyl L-Cysteine (NAC)? Or maybe something else?
Thank you for your support!
Mike, your comment about brain fog may be the best route for you to take. See my post on it here: https://nootropicsexpert.com/best-supplements-for-brain-fog/.
You may need to go through the process described in that post to figure out what the cause is of your symptoms. For example, it could be oxidative stress and/or inflammation, a hormone problem or nutrient deficiency. Please read through that post and see if anything resonates with you.
And BTW, NAC comes under the inflammation category because it’s a precursor to glutathione which is one of your main antioxidants.
Hello David and readers,
Background: I have inattentive-type ADHD and work in a high-stress professional field. I have had greater difficulty handling long-term stressors as of late and reviewed an IEP from childhood that stated I displayed features of Conduct Disorder and, while not stated explicitly, I am aware of Antisocial Personality Disorder association, some features of which are present. I had been feeling generally a bit “off,” so, having a biochem background, followed the medical literature on serotonin/monoamine deficits associated with ADHD and depression (of which I do not have a personal history, but a first-degree relative). I take Vyvanse 50mg daily.
Question:
– Between tyrosine/acetyl-tyrosine/L-dopa for addressing dopamine levels and tryptophan/5-HTP for addressing serotonin levels, which (or which combination/relative ratio) is most efficacious?
– Is there an ideal ratio (or ballpark) on serotonin precursors: dopamine precursors?
Thanks
David, there is no “ideal ratio” because even though others are clinically ADD or ADHD, each of us is “wired” different. And neurotransmitter levels, gene expression, vitamin and other cofactor levels, oxidative stress, free radicals and other inflammatory factors are going to influence what your brain needs. So trial and error is key.
I’m Adult ADD and use prescription stimulants too. Based on my experience and that of thousands of others in our community, I respectfully suggest your approach is too simplistic.
Please see my post on dealing with ADHD with nootropics here to better understand what I mean and other nootropics you should consider for best results: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
Helo David, thanks so much for all the information. I have read a lot! I was diagnosed with adult adhd and started with stimulant medication but it gave me anxiety so i stopped. After that i tried 500 mg of l- tyrosine 1 hour before breakfast together with vit b complex and 200 mg of rhodiola and 3 hours after i take it i start getting short anxiety attacks plus stomach pain. I also take 100 mg of l- tryptophane a couple hours before bed. My question is do you think the anxiety/panic could stop after taking the l-tyrosine in the morning if i take it WITH the l-tryptophane? And also could the stomach pain stop if i take it with or after food intake? I’m running out of ideas for my adhd! Thank you so much.
Carola, the problem is likely Rhodiola Rosea because it acts like an MAOI. Which also then boosts dopamine and norepinephrine. That could cause the anxiety attacks.
Please take a look at my ADD/ADHD protocol in the following post for the best nootropic stack I’ve found for ADHD with or without stimulant medication: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
Steven. I’m on two anti-depressants so would like advice on nootropics for this? Do you suggest the precursor l-tryptophan for serotonin 5-HPT or is there better than won’t give me serotonin syndrome (excess 5-HPT)? Personally, I’ve been to pharmacy school and I looked at precursors 5 years ago, tried them for 3 days and found no benefit so thought it was a scam. How many days should it take to see me potentiate adderall with l-tyrosine? Also do you know the ratio of caffeine to adderall to potentiate adderall? I found it to be 300 to 1 caffeine to adderall on rats but not sure yet. I’ve tried caffeine and tums with adderall with no benefit but I never “proved” it. Please fill me in. Thanks so much,
Joe
Joe, there are some components in caffeine that stimulates the release of dopamine from cells. But that’s assuming there’s enough dopamine present to begin with. And you need all the cofactors and precursor needed at a minimum to encourage dopamine synthesis.
Precursors boost neurotransmitters. But they don’t to them in isolation. The associated cofactors like vitamins and minerals must be present as well. And then your brain requires other factors to encourage the signalling necessary for your to feel it.
You’re not going to potentiate Adderall. You’ll support its use by providing things like L-Tyrosine, ALCAR, Alpha GPC or CDP-Choline, DHA, and a high quality bio-identical multivitamin/mineral supplement.
Hi David,
I have taken adderall for about 15 years and have constantly battled the dopamine depletion; depressed mood and anxiety. I probably naturally have moderate anxiety and adderall no doubt accentuates it. I am beginning to try a stack of L-Tyrosine with my adderall. My questions is should I take first thing in the morning with my medication an hour before eating? Or is it better to take at night to replenish the dopamine from adderall usage? I have read both ways but cannot decipher if one way is better than the other. I am also reading that it may also be helpful to take 5 HTP to help with serotonin? Any feedback would be appreciated. I have experimented with a litany of supplements (theanine, magnesium, etc) over the years to counteract some of the negative side effects of adderall…
Thanks,
Harlen
Harlem, you definitely need L-Tyrosine if you are using Adderall and know you are dopamine deficient. But please do not use it after 4 PM if you want to sleep that night.
All is explained in this post: https://nootropicsexpert.com/best-nootropics-for-adhd-add/.
You are correct that dopamine and serotonin must be in balance for this to work. Because high dopamine will depress serotonin and vice versa. But I do not recommend 5-HTP for raising serotonin.
L-Tryptophan is far safer and easier to dose and will keep on working month after month. 5-HTP on the other hand has been shown to stop working after a few weeks of consistent daily use. And is far too easy to dose incorrectly.
Should the L-Tryptophan be taken at a certain time?
Harlen, most take L-Tryptophan about an hour before bed because it produces serotonin which then goes on to make melatonin. Not something most can use early in the day without getting sleepy.
Hi David,
Thanks for breakdown.
My target is to get more social comfortable and be more efficient in communication, by boosting my mood i seem to get more confident and can easily achieve things mentioned before. As well i want to be more focused and motivated in my daily job.
Right now i am going through trial & error phase stacking together, – L tyrosine +organic matcha green tea, +mild coffee (latte) + oat straw extract (+every second or third day B complex), – this combo is superb for me i light up like a Christmas tree, – confident, mentally sharp, focused and productive and somehow i am more efficient in my communication as well as more confident in social situations. P.S i tried bacopa as well but after few days i got really bad fatigue which took all the effects away from me, so i stopped using it.
Can you please comment if my stack is optimal for my goals and if not is there better alternatives ? Maybe healthier ones ?
Thanks,
Atis
Atis, the problem is most think that dopamine is at the heart of motivation and focus. The thing is there is a missing link in the dopamine pathway leading to motivation and focus.
Turns out that activating this pathway starts with stimulation of glutamate AMPA-receptors that connect to dopamine neurons. Which in turn follows the pathway to the nucleus accumbens. The brain structure linked to motivation, pleasure and reward.
Check out the following post on how this all works and what nootropics you need to get to where you want to be: https://nootropicsexpert.com/hacking-motivation-with-nootropics/
Thanks David for bringing clarity to this.
Would you say that Rhodiola could actually help with motivation ? Is L tyrosine + Rhodiola synergetic ?
Thanks,
Atis
Atis, they are synergistic and Rhodiola Rosea must have some influence on motivation. Because in Russia it was issued to workers to “make them more productive”.
Hello David,
Could you give me a stacks formula for strong motivation beside L Tyrosine, what else works?
Jason, contrary to what most people including scientists think, dopamine alone does not boost motivation. When glutamate AMPA-receptors in the dorsal raphe nucleus area of your brain are stimulated it ends up activating the dopamine reward system. Which is at the heart of boosting motivation.
I explain how this works in “Hacking Motivation with Nootropics” and which nootropics work to boost it: https://nootropicsexpert.com/hacking-motivation-with-nootropics/
Hey, i want to know why i get extreme anxiety whenever i take tyrosine? Even at low dose of 500mg.
Is it because of my thyroid being very active? Because i get very tired when i take iodine also.
Or is it a dopamine thing?
Thank you for everything <3
It could be one or both of two reasons – L-Tyrosine affects your thyroid because it’s needed to produce thyroid hormones T4 and T3. But depending on your thyroid health it could also make you hyperthyroid.
The other thing is L-Tyrosine produces dopamine which goes on to produce norepinephrine. Too much of the latter causes irritability.
Hello David.
I’m searching something for focus, motivation, high mood, energy.
I’ve tried caffeine + L-theanine, liked the effect, but even at 100mg I feel the caffeine crash.
So I’m only taking 200mg L-theanine.
Do you think L-Tyrosine is more powerful than L-theanine with caffeine to obtain those effects?
Thanks
Cristian, first you need to understand how energy is produced in your body and brain. And it’s not caffeine or L-Tyrosine. Please read through this review on caffeine to learn how it works: https://nootropicsexpert.com/caffeine/.
And then read through this on how energy works: https://nootropicsexpert.com/best-energy-supplements-to-buy-in-2019/
Dopamine (via L-Tryptophan) is involved in motivation and mood. But motivation starts with AMPK activation. More about how motivation works here: https://nootropicsexpert.com/hacking-motivation-with-nootropics/
hi David,
I just bought L tyrosine to make brain performance better,
to test if it was really working i used a tablet(500 mg) and then i got a headache! it was so weird cause i dont ever get headaches.(i was in a normal condition i mean no stress,etc)
symptoms looked like vit A overdose too(i use vit A for a skin condition and less than 20 hours ago i used a pill)
so first question is if it can mess up with vit A or dosage was high
second is if i can use it in stressful situations(there are 2 or 3 just ahead) with any dose and stay safe of that headache.
thanks!
Hosein, if you used L-Tyrosine and you immediately got a headache I’d say that it’s the wrong nootropic for you. Vitamin A you need to be careful with because it’s fat soluble and can build up in your system if the dose is too high.
What exactly are you trying to achieve?
vit A is for skin cause its too fatty and i wanted to use tyrosine to have my brain work better in stressful situations (theres one ahead i need brain with total power)
Hosein, same answer. If you got a headache with a single dose of Tyrosine I still think it’s the wrong supplement for you. Total brain power on the other hand is not about boosting one single neurotransmitter. There’s a million things going on in your brain that need to be working for “total brain power”.
I understand why you would be attracted to Tyrosine for ‘stressful’ situations. But sounds like you are going to need to dig deeper to find out how to boost your personal brain power.
do you have any suggestion then?
This is a good starting point: https://nootropicsexpert.com/beginners-guide-to-nootropic-stacks/
Hello. I want to start using Tyrosine with Tryptophan, 500 mg each, can you tell me best dosage how to combine them? I have depression, lack of motivation, ocd and sometimes anxiety. Thank you
Filip, I suggest using L-Tyrosine to boost dopamine in the morning because your brain needs dopamine during the day. And 500 mg L-Tryptophan to boost serotonin before bed. Because it helps in the synthesis of melatonin to help you sleep.
The key is keeping the two neurotransmitters in balance. But if you don’t know what your brain current requires it could mean increasing your dosage of either one. But likely L-Tyrosine if you feel you need it.
Both neurotransmitters require the B-Vitamins for synthesis. So I suggest a high quality B-Complex vitamin in morning.
Please go to the “Guides” tab in the menu and scroll through to the posts I’ve written on depression, motivation and anxiety for a clearer understanding of what you are dealing with.
hi David..great info..thanks
i have a son with schizoaffective disorder.he has refused medication so we have been giving him some nootropic supplements along with omega 3 and 6..the B6 B9 and B12 and l thianne which showed a lot of improvement in his low moods however ive just read on another site that l tyrosine could possibly make him worse ? have you come across this anywhere ? im struggling to find a decent multi nootropic without it in..thankyou
Kay, it’s possible that L-Tyrosine could make things worse. I’m not a doctor so please keep that in mind. My search shows that schizoaffective disorder is often treated with paliperidone which is an antagonist of the dopamine and serotonin systems in the brain. L-Tyrosine boosts dopamine which has the opposite effect.
The challenge in boosting mood is finding out what it causing the problem in the first place. Often it takes experimenting with different nootropics until you find the ones that work. But you know this.
Please see my post on nootropics for depression because the post explains the different causes and how to try different supplements until you find something(s) that work: https://nootropicsexpert.com/best-nootropics-for-depression/
Hello David,
Great website, really informative.
Im thinking of starting my stack and i want know if can advise me.
The stack is:
Morning:
Complex B
Nalt 350 mg
Alpha GPC 400 mg
Piracetam 1600 mg
Bacopa 450 mg
Night:
Magnesium threonate 1g
Tryptophan 500 mg
DHA 1g (with meals)
My doubts are about the dosages, time of the day to take, if any of the suplements i should split in 2 or 3 intakes per day, empty stomach or not, that kind of stuff.
Im from Brazil, sorry for the poor english. And again congratulations on the amazing work
bye
André, your timing is good overall but dosages may be too low depending on what you are trying to achieve. And how your body and brain respond to these nootropics. You may find you’ll need to use your morning stack again at noon. But start with what you have for now and see how you feel during the day.
Hey, what about a stack of Ashwaghanda + l-tyrosine + l theanine?
Thanks
Steven, that stack is fine as long as it’s doing what you aiming to achieve.
And dosage recommendations are in each review including this one.
Hello. I take 800 mg of Sam-e every day. I’ve been taking it since mid-November. It has helped with my depression in the sense I’m happier and my libido it much, much better. However, I still lack motivation and fatigue. Can I take tyrosine with Sam-e? I take Sam-e in the morning on an empty stomach with B vitamins. Thanks!
Heather, you can absolutely take L-Tyrosine with SAM-e. And the B-Vitamins will help it synthesize dopamine as well.
If that doesn’t help then please see my post on hacking motivation here: https://nootropicsexpert.com/hacking-motivation-with-nootropics/
Hi! thank you so much for building that great website.
Can I stack 500mg L-Tyorsine with 1g of Taurine in the morning? do they both work well together?
or even with ALCAR and L-Theanine? or is it too much?
thanks a lot
Karim, all four of those nootropics should work well together. But if it’s your first time I’d recommend starting with the lower recommended dosage for each and see how it affects you.
thanks a lot!!!
Can Tyrosine cause tolerance to phenylalanine or vice versa since they are closely related? Basically, I’m asking if doing a cycle with tyrosine followed by a cycle with phenylalanine would be effective or would one limit the effectiveness of the other?
Thank you,
Nick
Nicholas, it would help if you understood the dopamine pathway a little better. It goes like this: Phenylalanine > Tyrosine > L-DOPA > Dopamine > Norepinephrine > Epinephrine. The first is needed for the synthesis of the next, and the next, and the next, etc.
Some people respond better to phenylalanine or tyrosine while others respond better to N-Acetyl L-Tyrosine or Mucuna Pruriends (L-DOPA). So it’s not a matter of cycling anything. It’s about getting the dosage and daily timing right and using the nootropic that works best for you.
Great, thank you so much. I have been having great result using phenylalanine lately and I was concerned about building up a tolerance to it.
Hi David,
I’ve been using Tyrosine 500mg daily for a couple of months as part of a natural approach to treating anxiety/depression. I find that I feel a bit spaced out and sleepy after taking it. Would this indicate that I don’t need it and that my symptoms are more serotonin related?
Kenneth, anxiety and depression can be caused by any number of things and not just problems with dopamine or serotonin. And excess dopamine will deplete serotonin and vice versa.
Here’s a post I wrote about depression which may give you some other ideas to try: https://nootropicsexpert.com/best-nootropics-for-depression/
Thanks David,
I’m currently taking:
St John’s Wort; 600mg of 0.3% Hypericin and 600mg of Perika
Ashwagandha 400mg
Niacin 1.5g-2g
Tyrosine 500mg
Tryptophan 500mg at night
5-Htp 50mg
B complex
Multivitamin
Magnesium and Zinc
Vit C 2g
Gingko Biloba
This is helping a lot with mood, however tinnitus is a problem. It developed while I was taking Mirtazapine for 5 months. Any nootropic that you can recommend for tinnitus?
Kenneth, read the reviews for Vitamin B6, Taurine, Iodine and Picamilon for tinnitus. I personally haven’t found anything so far that completely eliminates tinnitus. But it’s not as bad as it once was.
Hi David,
On a different note, I was on lorazepam for a short period, i.e. three weeks. Is it better to avoid using GABA for the time being?
Thanks,
Kenneth, find out the exact mechanism of action for lorazepam. It affects more than just GABAa receptors. Ion channels and gene expression is also involved. Not sure how long those effects last after quitting this drug. While not life threatening as far as I can tell, you may want to give it a week before trying GABA.
Hi David,
I have used L-Tyrosine in the past with a stack of 5-htp. However, when I have done this in the past I did suffer from some migraines that stopped after discontinuing the tyrosine. I too and adult ADD and it really helped with my mood, energy, and motivation so I’m pretty bummed out that it gave me migraines. I am looking to start a stack again to help with the ADD but especially the energy, motivation and overall mood. Is there anything else I can take that has the same effects as the Tyrosine but doesnt cause headaches and if so do you need to stack it with a serotonin supplement as well?
I have one other question about all nootropics, I had someone tell me that you need to take breaks from these supplements to keep your brain producing these chemicals on their own, so I used to take these supplements for about 4 months then I’d take 4 months off. Do you agree with this assessment and does it apply across the board?
I really appreciate any insight from your own experience/research!
Jen
Jen, a couple of things could be going on here. First, L-Tyrosine converts to L-DOPA which helps chelate heavy metals. Which could cause side effects like headaches. Second, one of the side effects of too much L-Tyrosine is migraines. Which happens could happen if you have a history of migraines. Or it could mean that your dopamine levels are already optimal.
Adult ADD is not solely due to dopamine and dopamine signaling. Dr. Amen has made a career of studying ADD and ADHD and has identified different types affecting different areas of the brain. I suggest checking out the information he has published over the years and see if you can find some answers.
The dopamine pathway is basically phenylalanine > tyrosine > L-DOPA > dopamine. So you could try phenylalanine or Mucuna Pruriens (L-DOPA) but not sure it would make much of a difference. Or you could try using less Tyrosine per dose and/or less often.
As you likely know, dopamine and serotonin levels need to stay in balance. I keep mine in balance by using very low doses of 5-HTP for serotonin. But it’s a delicate kind of thing and unique to each person. You could also use L-Tryptophan which would be safer and easier to manage I think.
As for cycling, thing about it. If your brain requires dopamine and serotonin (along with a host of other neurotransmitters, proteins, fats, etc.) how would taking a break help? The idea is find the ideal balance and once you do, stay with whatever you found works. Taking a break would throw things out of whack all over again.
Hi David,
Can I use L-Theanine instead of 5-htp? Thank you
Carmen, these are two very different nootropic supplements. While L-Theanine does boost serotonin, 5-HTP does it directly because it is the direct precursor to serotonin. So it depends on what you are trying to do. What is your ultimate goal for using either of these supplements?
I am trying to manage my ADHD. I want to try L-Tyrosine, you have mentioned that it needs to be coupled with 5-htp or L-Tryptophan. Since I already take L-Theanine, I was wondering If I could just use L-Theanine for the same purpose.
Thank you!
Carmen, L-Tyrosine is used for the synthesis of dopamine which is the main neurotransmitter involved in ADHD. That and problems with brain cell signalling seem to be the main problems.
When dopamine is raised too much it suppresses serotonin. So we use L-Tryptophan to increase serotonin and balance it with dopamine.
L-Theanine has been shown to help boost serotonin but it does not directly synthesize it like it’s natural precursor L-Tryptophan does. So most of the time is not nearly as efficient in producing this neurotransmitter.
5-HTP also helps make serotonin. But you must be very careful on how much you use. Because too much causes problems. L-Tryptophan does the job but it’s gentler and more forgiving when it comes to dosage.
Dear David, I take XanthoMax and Elevate Coffee “Smart Coffee” are there any peer-reviewed magazine articles or information regarding the contents and efficacy of these products? There are nootropics in the ingredients but I am trying to do some research specifically on these particular items. Thank you in advance for your assistance. Israel
Israel, I am not familiar with either of those supplements. I suggest going through the supplement facts label item by item and checking them on this list: https://nootropicsexpert.com/nootropics-list/
Hi,
Ecellelent breakdown as usual David!
Is it OK to stack L Phenylalanine with Tyrosine? They sound very similar.
I’ve used a product on the market that stacks these amino acids with TMG, and some b vitamins. I find that it works quite well for me.
Thanks again!
Shibs, you can stack them together. The first one is a precursor to the second. And they need the B-vitamins to synthesize dopamine.
Hello David,
I’m wondering if you could give me advice or guide me.
I’m using successfully some of the nootropics you recommend here in your website!
Thanks so much!
I have an issue with my sexual life,
Whenever i masturbate after i finish, i feel really agresive and angry, i don’t understand why before i feel so free and i can think of what ever fantasy and it’s all good, but after all that, agression and anger comes to me and i can only get better after days, i was reading a little about dopamine and seretonin but it’s still not understandable for me because i don’t know if that is related at all or what is it that is related to what i feel.
Thank you so much!
David, this is what happens when you orgasm and ejaculate: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896089/. I’ve found that quickly boosting serotonin levels and taming norepinephrine helps. Try either 500 mg L-Tryptophan or 50 mg 5-HTP + 1 or 2 Lithium Orotate tablets. And you should be good.
Hello David,
I have tried L-Tyrosine and each day I tried even just 500mg, I was hit with strong anxiety.
The only stimulant I take is one coffee in the morning.
Have you had any other reports of anxiety as a side effect of tyrosine?
Yes, this is a classic problem of not enough serotonin caused by excess dopamine.
You can counter it with a very low dose of 5-HTP or higher dose of L-Tryptophan. I typically dose 25 mg of sublingual 5-HTP 3-times per day and it works for me. But it really depends on individual brain chemistry and neurotransmitter balance. Trial and error is key.
Hi David,
Instead of taking L-Tryptophan, can I take Essential Amino Acids which has L-Tryptophan? Apparently, that can help achieve a good amino acid balance?
Thank you
Carmen, you certainly can use an amino acid supplement. But it depends on what you are trying to do. Sometimes a more targeted approach is needed depending on your goals.
Thanks David!