The foods we consume can have a direct influence on our mental health. More precisely, the nutrients and vitamins of those foods. These small elements of nutrition can be hugely impactful in treating mental illness naturally. One that has been gaining attention for its potential benefits in this area is tyrosine.
What is Tyrosine and How Does it Affect the Brain?
Tyrosine is an amino acid that is naturally produced in the body. It plays a vital role in the production of several important neurotransmitters such as dopamine, norepinephrine, and epinephrine which are collectively responsible for regulating mood, focus, and cognitive function. Tyrosine deficits, however, can result in cognitive impairment, and issues with executive function and social skills.
Tyrosine’s role in the production of mood-regulating neurotransmitters like dopamine and norepinephrine can help alleviate symptoms of depression, anxiety, and stress. It has been shown to improve focus, memory, and overall cognitive performance, making it a valuable tool for supporting mental clarity and productivity. Additional research also suggests that tyrosine may have neuroprotective properties, potentially helping to prevent or slow the progression of certain neurological conditions.
Benefits of Tyrosine for Mental Health
Without tyrosine, the body would lack the building blocks for several extremely important neurochemicals, an imbalance of which can directly contribute to the development of mental health disorders.
Conversely, some studies have found that tyrosine may be helpful for the natural treatment of several mental illnesses and neurological diseases. Research has been limited however and more studies are needed to confirm tyrosine’s efficacy as a potential way to treat mental illnesses naturally.
Tyrosine for Attention-deficit/hyperactivity disorder (ADHD)
Tyrosine can improve concentration and alertness by supporting the production of norepinephrine (related to the fight-or-flight response), making it a natural choice for making the symptoms of ADD or ADHD more manageable.
Tyrosine for Depression & Anxiety
Individuals diagnosed with depression have often been found to have low levels of tyrosine. Increasing tyrosine levels through food consumption can help mitigate this mental health risk. Tyrosine may also prove useful in addressing symptoms of depression and anxiety by directly affecting the neurotransmitters associated with mood regulation, dopamine.
Tyrosine for Dementia
Several neurodegenerative diseases such as dementia, Parkinson’s, and Alzheimer’s are associated with too-low levels of dopamine. Tyrosine is a crucial building block in dopamine’s production, making this amino acid a potential preventative measure and also improving conditions for individuals who are already affected by these conditions.
Tyrosine for Schizophrenia
Scientists theorized that the relationship between schizophrenia and dopamine could make tyrosine a potential treatment. The studies conducted have been inconclusive, with dopamine showing no statistically relevant results. However, research has revealed that schizophrenia patients often have either low tyrosine levels or less efficiency in transporting tyrosine in their bodies.
How to Naturally Increase Tyrosine Levels in the Body
- Eat Tyrosine-rich foods. Fortunately, tyrosine-rich foods are readily available and can be easily incorporated into a balanced, nutrient-dense diet. Some of the best sources of tyrosine include:
- Chicken breast – 1,800mg per 100g
- Beef – 1,600mg per 100g
- Eggs – 1,400mg per 100g
- Almonds – 1,100mg per 100g
- Bananas – 800mg per 100g
- Avocados – 600mg per 100g
- L-Tyrosine supplements. L-tyrosine supplements can be a convenient option for increasing tyrosine levels in the body. However, it’s important to consult with a healthcare professional before starting any new supplement regimen.
- Pair with Vitamin B. Consuming tyrosine supplements with Vitamin B variations helps the body convert and use the tyrosine to synthesize neurotransmitters.
- Consume more pre-and probiotics. Fermented foods support healthy gut bacteria, which in turn improve the absorption of proteins and amino acids like tyrosine by making them easier to break down.
- Reduce stress. Studies have shown that stress can deplete the body’s natural tyrosine stores. Finding ways to manage stress through relaxation techniques, exercise, or meditation can help support tyrosine production. (Tyrosine can actually help protect against the mental strain of highly stressful experiences.)
- Limit caffeine and alcohol. Excessive consumption of caffeine and alcohol can interfere with the body’s ability to properly utilize and metabolize tyrosine, so it’s important to consume these substances in moderation.
Treating Mental Illness Naturally Has Its Limits
While eating a healthy diet can have a noticeable impact on mental health, natural treatments like tyrosine should not be considered a replacement for professional mental health help. If you are experiencing symptoms of a mental health disorder, our South Florida mental health treatment center offers a wide array of treatment modalities from acceptance therapy to trauma-focused cognitive behavioral therapy (CBT).
Michaela Welk, LMHC
Bunny Berman
Tank
Richard E. LoSardo, MD
Christopher Payne
Bernard Benjamin
Tiffany Bellino