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About the Author
Daniel was awarded a Master of Science degree from Imperial College London. He is currently completinga PhD in Regenerative Medicine at the Francis Crick Institute.
About the Contributor
Mus was awarded a Master of Science degree in Medical Biotechnology and Business Management from the University of Warwick.
If you study the history ofwell known nutrients, you’ll find that many famous discoveries are linked with food. All sorts in variety. Chocolate, milk, rice, beer, liver. The list goes on. This is testament to the importance of diet and nutrition in human health and disease.
One of our favourite discovery stories belongs to a food that has indulged the masses for a long time. Each country has its own variety of it. In fact, its such an important part of the meal, it often gets its own course. Sometimes in place of sugary desserts. Others opt to have it every day in a sandwich. Have you guessed it yet?
We’re talking about Cheese.
And in 1846, German chemist Justus von Liebig was performing a first of its kind experiment extracting Casein – a family of protein molecules – from Cheese when he noticed something interesting. A type of molecule that had not been document in the literature before. Closer inspection found it also had a funny looking structure, particularly its arrangement of atoms was like nothing he had seen before.
On further examination, Justus uncovered this molecule to be Tyrosine. Rather uncreatively the name Tyrosine, is derived from the Greek word tyros which means Cheese.
This was not the first time J. von Liebig’s insights into the fabric our world led to a new revelation. Dubbed as one of the principle founders of the field of organic chemistry, Liebig’s knowledge of chemical science contributed to a profound re-envisioning of our biological and chemical selves. Future work on Tyrosine, and it’s derivates, would go on to have an important role in understanding the workings of the human body and physiology.
If you're looking to start taking N-Acetyl L-Tyrosine as a supplement, you canlearn more about ourat nooroots. If you have any questions after reading this post, you can either visit our support resources or simply contact us via our online form.
Contents
- What is N-Acetyl L-Tyrosine?
- N-Acetyl L-TyrosineBenefits
- N-Acetyl L-Tyrosine Mechanism of Action
- N-Acetyl L-TyrosineSide Effects
- Recommended Dosagesof N-Acetyl L-Tyrosine
- BestNatural Food Sources of N-Acetyl L-Tyrosine
N-Acetyl L-Tyrosine:A Health Guide to Safe and Effective Supplementation
What is N-Acetyl L-Tyrosine?
N-Acetyl L-Tyrosine, also known as NALT, is a form of the amino acid L-Tyrosine 1.
NALT is converted to L-Tyrosine in the body but is 20 times as soluble in water as L-Tyrosine, making it a more bioavailable form of the amino acid2. This important chemical is used by our brains to make dopamine, one of the “happy hormones”.
After this, the dopamine is converted into other vital neurotransmitters, norepinephrine (noradrenaline) and epinephrine (adrenaline)3,4.
People use NALT supplements to boost their cognition and mental performance due to its powerful neurotropic abilities2. It is also known to help us function better cognitively when under stress5.
We cannot make NALT in our bodies BUT we can get it in small amounts from high-protein foods like chicken, fish and cheese. Interesting fact - the word “Tyrosine” is actually derived from the word “tyros” which means cheese!
N-Acetyl L-Tyrosine Benefits
NALT is a popular nootropic due to the many benefits it can have on our cognitive function. NALT can:
- Boost neurotransmitters: NALT increases the levels of available neurotransmitters, specifically; dopamine, noradrenaline and adrenaline1,2.
- Support concentration & memory: Taking NALT can increase our attention and working memory. This is due to the increase in important neurotransmitters induced by NALT6,7.
- Reduce cognitive stress: When our bodies are under stress, our cognition can be negatively affected. Think of situations when we are very hot, very cold or sleep deprived. In times like these, NALT has been showed to boost memory, focus and alertness5,8–10.
N-Acetyl L-Tyrosine Mechanism of Action
A lot of NALT’s nootropic benefits are attributed to its ability to increase the amount of important neurotransmitters in the brain.
As a precursor of dopamine, it is vital in the production of noradrenaline and adrenaline8. These three neurotransmitters are collectively known as the catecholamines4.
These powerful chemicals each play an important role in our physical and mental functioning.
- Dopamine helps us to stay focused, supports memory and improves executive functioning.
- Noradrenaline controls our sleep and dreaming, whilst also supporting learning.
- Adrenaline is well known to help us react in emergency or stressful situations and control our ‘fight-or-flight’ response.
Therefore, by boosting the amount of this trio of neurotransmitters, a whole host of beneficial responses are induced!
NALT is known particularly for its ability to help us keep focused and problem solve during times of physical, emotional or environmental stress.
When are bodies are under stress, our dopamine levels get used up quickly9. As these levels drop, so does our executive functioning i.e., our ability to deal with the problem, concentrate and regulate our emotions2.
By supplementing with NALT, we can help to replenish the dopamine being lost and thus better support our brains to cope during stressful times8. This could relate to times of sleep deprivation, public speaking or before playing sports5,8,9,11.
N-Acetyl L-TyrosineSide Effects
NALT has be shown to be safe up to doses of several grams in research studies, however higher doses can cause stomach upset12,13.
Recommended Dosages of N-Acetyl L-Tyrosine
There is no set Nutrient Reference Value (NRV) or Safe Upper Limit (SUL) forN-Acetyl L-Tyrosine.
Scientific and clinical research has outlined appropriateguidelines.
It is generally accepted that doses ofN-Acetyl L-Tyrosine at 150mg/day can produce positive health benefits13.Multiple scientific studies have shown no negative effects in healthy adults consuming up to several grams per day.
Remember: if you are intaking asupplement in a product or incombinationwith other vitamins, minerals or plant extracts, then typically lower doses are sufficient to realize the desired benefits.
Learn More About NRV and SUL
TheNRVandSULare two values assigned tovitamins and minerals that are designed to provide guidance on how much of a specific nutrient can be consumed.
NRVcan be defined as the amount of a specific nutrient needed to adequately meet known nutritional deficiencies. Whereas theSULis thehighest level of nutrient intake that is likely to pose no risk of bad health effects for almost all individuals in the general population.
It is very safe to consume levels of nutrients greater than theNRVas long as theintake is below the SUL.
At nooroots, we take both these values into consideration when performing research and product development. We work with our scientists and partners to select a nutrient level that is both safe and effective.
Best Natural Food Sources ofN-Acetyl L-Tyrosine
Here are the top 10foods rich in N-Acetyl L-Tyrosine:
- Beef
- Lean Pork Chops
- Fish (Salmon)
- Lean Chicken Breast
- Firm Tofu
- Milk
- Low- Fat Ricotta Cheese
- Large White Beans
- Squash and Pumpkin Seeds
- Wild Rice
*data sourced from My Food Data
Conclusion
There are many false starts and dead ends in science. But it is the grit to continue inquiring that counts. Often where you are not looking or least expect to find something is the exact place new insights and discoveries are born. Most of the time they’re laying in ‘plain sight’ but it still takes a probing mind to uncover them.
Through his experimentation with Cheese, J. von Liebig discovered Tyrosine. While it may be a non-essential amino acid, it is a crucially essential component for the production of several important neurotransmitters than control a wide array of human behaviour.
In the pursing decades since Liebig’s discovery, science had shown Tyrosine, and N-Acetyl L-Tyrosine, to boost levels neurotransmitter present in the brain, support concentration and memory, and reduce cognitive stress.
Tyrosine does not have a toxic nature therefore no safe upper limit has been formally established. While an accepted dose of 150 milligrams per day has been shown to have positive health benefits.
If you're looking to start taking N-Acetyl L-Tyrosine as a supplement, you canlearn more about ourat nooroots.
Learnmore about the other vitamins, minerals and plant extracts we use to give your brain a daily boost
- Ashwagandha
- Organic Cacao
- Vitamin B5 (Pantothenic Acid)
- Vitamin B9 (Folate)
- Vitamin A
- Ginkgo Biloba
Evidence
- Koszelak SN, van der Helm D. N-Acetyl-l-tyrosine. Acta Crystallogr B. 1981;37(5):1122-1124. doi:10.1107/S0567740881005220
- Joshi P. A Review On Natural Memory Enhancers (Nootropics). undefined. Published online 2013. Accessed May 19, 2022. https://www.semanticscholar.org/paper/A-REVIEW-ON-NATURAL-MEMORY-ENHANCERS-(NOOTROPICS)-JoshiPranav-Joshi/a01af800271cf11f4ccb87c7c739d29582bea2f3
- Tabassum N, Rasool S, Malik Z, Ahmad F. Natural Cognitive Enhancers. J Pharm Res. 2012;5:153-160.
- Goldstein DS. Catecholamines 101. Clin Auton Res. 2010;20(6):331-352. doi:10.1007/s10286-010-0065-7
- Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review. J Psychiatr Res. 2015;70:50-57. doi:10.1016/j.jpsychires.2015.08.014
- Clark KL, Noudoost B. The role of prefrontal catecholamines in attention and working memory. Front Neural Circuits. 2014;8. Accessed May 19, 2022. https://www.frontiersin.org/article/10.3389/fncir.2014.00033
- Thomas JR, Lockwood PA, Singh A, Deuster PA. Tyrosine improves working memory in a multitasking environment. Pharmacol Biochem Behav. 1999;64(3):495-500. doi:10.1016/s0091-3057(99)00094-5
- Young SN. L-Tyrosine to alleviate the effects of stress? J Psychiatry Neurosci. 2007;32(3):224.
- Banderet LE, Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull. 1989;22(4):759-762. doi:10.1016/0361-9230(89)90096-8
- Neri DF, Wiegmann D, Stanny RR, Shappell SA, McCardie A, McKay DL. The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med. 1995;66(4):313-319.
- Deijen JB, Wientjes CJ, Vullinghs HF, Cloin PA, Langefeld JJ. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull. 1999;48(2):203-209. doi:10.1016/s0361-9230(98)00163-4
- 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;38(10):957-961. doi:10.1016/0026-0495(89)90005-X
- WebMD. TYROSINE: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. Accessed May 19, 2022. https://www.webmd.com/vitamins/ai/ingredientmono-1037/tyrosine
