🧠Focus

Tyrosine

Tyrosine is an amino acid that supports dopamine and noradrenaline production. It can help maintain mental sharpness during stress and fatigue.

Clinical dosage

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Minimum effective

Optimal dose

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Origin

Natural & synthetic

L-tyrosine is an amino acid found in all protein-rich foods: cheese, chicken, fish, eggs, nuts, and soy. Your body can also make it from phenylalanine. In supplements synthetically produced.

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Safety

Safe at doses up to 2g per day. It's a building block for dopamine and noradrenaline in your brain, which explains why it helps with focus under stress.

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For comparison

100g of parmesan cheese already contains 1.5g of tyrosine. One egg contains 250mg. The amount in pre-workouts (1-2g) is what you'd get from a solid protein-rich meal.

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Dosage by weight and gender

The effective tyrosine dose for mental performance is 100-150mg per kg body weight (Jongkees et al., 2015). For someone weighing 70kg that's 7-10.5g, but pre-workouts use lower doses of 1-2g and that works too. Women and men respond similarly to tyrosine. The higher doses (100mg/kg+) are mainly used in research on cognition under extreme stress like sleep deprivation or cold.

Frequently asked questions

What is tyrosine?▼

Tyrosine is an amino acid and building block for the neurotransmitters dopamine and noradrenaline. It helps primarily with focus and motivation, especially when training under stress or fatigue.

Is tyrosine dangerous?▼

No, tyrosine is safe at doses up to 2g per day. It's also simply found in protein-rich foods like cheese, chicken, and eggs. Only be cautious if you use MAO inhibitors or thyroid medication.

How much tyrosine per day?▼

In pre-workouts, 1-2g is a good dose for better focus during exercise. Take it 30-60 minutes before training. It works faster on an empty stomach because it competes less with other amino acids.