N-Acetyl L-Tyrosine: Benefits, Side Effects, Best Time to Take It & More (2024)

This amino acid mainly plays a role in adrenergic and dopaminergic neurotransmission.

The body converts N-acetyl L-tyrosine into L-DOPA. Decarboxylation of L-DOPA results in the synthesis of dopamine. Dopamine can then convert into adrenaline (epinephrine) and noradrenaline (norepinephrine) through the dopamine-beta-hydroxylase enzyme.

An increase in these neurotransmitters can lead to a variety of pleasant and unpleasant effects.

It can result in increased attention, motivation, andworking memory. On the other hand, too much dopamine, adrenaline, and noradrenaline can cause mild mania, jitteriness, difficulty falling asleep, and more.

Fortunately, these side effects are not too common as N-acetyl L-tyrosine usually only increases dopamine, adrenaline, and noradrenaline levels when the body is depleted of them. The supplement usually doesn’t increase these neurotransmitters beyond the baseline.

• Reduced symptoms of depression – The main reason behind this effect is an increase in dopamine levels. About 80% of those who take the supplement notice an improvement in their well-being. It is important to note that this improvement happens in the short term and likely won’t last once you stop taking the supplement.
• Reduced stress – N-acetyl L-tyrosine is effective at reducing acute stress when taken at low doses. Higher doses may actually increase stress response because of elevated adrenaline levels.

• Improved working memory – N-acetyl L-tyrosine has been shown to preserve working memory during acute stressors. It does not seem to have a memory-boosting effect outside stressful situations.
• Improved well-being – This effect applies mainly to those with depression but also to non-depressed individuals experiencing mild forms of stress.
• Reduced symptoms of ADHD – People with ADHD have a general deficit in amino acid transport, absorption, or both. This often leads to significantly lower levels of tyrosine in the body.

• Headaches
• Dizziness
• Nausea
• Heartburn
• Anxiety
• Mild forms of mania
• Jitteriness
• Amino acid imbalance – All essential and non-essential amino acids need to be kept in balance as they act synergistically in many ways. Too much of one amino acid can sometimes cause side effects without enough of another amino acid. That is most notably the case for glycine and methionine, but the principle applies to other amino acids, such as lysine and arginine, and the BCAA trio. Using a single amino acid supplement may lead to a negative nitrogen balance, which can lessen how well your metabolism works. A protein powder is usually a better choice for getting enough amino acids unless you have a specific goal in mind targeted by a specific amino acid/s.
• Allergic reactions – Tyrosine supplements can trigger allergic reactions that can cause itching, tingling in the mouth, swelling of the face or hands, and trouble breathing.
• Toxicity – While acute toxicity has never been reported, taking high amounts of N-acetyl L-tyrosine could lead to chronic toxicity over time and cause some health problems, such as nerve damage. To prevent chronic toxicity, it is best to stay below 2 grams a day unless you have a great reason to take more.
• Contamination– Contaminated supplements are uncommon in the USA and other well-regulated countries. However, if you wish to buy products from China, India, or other countries without strict regulations, beware that the supplements may be contaminated. Either way, you need to choose the brand you order from wisely. It is highly recommended to check the certificates or read through some reviews for the specific product before you buy it. The FDA (Food and Drug Administration) has the power to regulate dietary supplements but can only do so after they have been on the market for a while. That’s because supplement companies are not obligated to announce to the FDA when releasing a new product on the market. The FDA has to discover the product and test it for potential impurities, which can take a lot of time. During that time, the supplement can be sold on the market even if it’s impure. Also, supplement companies can change their manufacturers without announcing it to the FDA.

• suffer from schizophrenia (taking this amino acid can lead to a movement disorder called tardive dyskinesia in schizophrenics)
• have high blood pressure and-or take drugs for high blood pressure
• have difficulty sleeping
• eat high amounts of protein from food (most whole foods contain at least some amount of each essential amino acid)
• experience a severe adverse reaction after taking the amino acid
• often get anxious
• are pregnant or breastfeeding (we don’t yet know if the supplement is safe for the child)
• are on a tight supplement budget (since there are more cost-effective supplements on the market for most people)

• suffer from depression
• are looking for a cognitive boost to increase concentration, motivation, and working memory
• have ADHD or autism
• consume too low amounts of protein (less than 0.3 grams/pound of body weight)

• L-Tyrosine – This is the natural form found in food.
• N-Acetyl-L-Tyrosine (NAT) – NAT is just as bioavailable and crosses the blood-brain barrier just as well as L-tyrosine but not better. If anything, this form is worse than plain L-tyrosine because 60% of NAT is excreted in the urine.

The combined RDA (recommended daily allowance) for tyrosine and phenylalanine is 33 mg/kg/day for all adult men and most adult women. This is enough for the majority of people to prevent any symptoms of deficiency.

The RDA increases to 44 and 51 mg/kg/day for pregnant and lactating women, respectively.

Since this amino acid is in almost every food, you probably already get sufficient amounts from food alone. About 0.36 grams of protein/pound of body weight should be enough to prevent a deficiency.

If you plan to take N-acetyl L-tyrosine as a supplement, 300-500 mg appears to be the best daily target for most people. This amount should provide most of the benefits without meaningful side effects.

Some people may benefit from doses higher than 300-500 mg. These include people with autism, ADHD, and depression.

The upper safety limit for this amino acid is not well-established. To stay on the safe side, don’t take more than 2 grams daily unless you have a great reason to do so. Higher amounts may cause problems if you take the supplement for a prolonged period.

This amino acid is found in all whole foods that contain dietary protein in a form of L-tyrosine.

The amount of tyrosine per gram of protein varies from food to food but a general rule of thumb is that the more protein you eat, the more tyrosine you are getting from food.

The easiest way to find out exactly how much tyrosine or other amino acids you are getting from food is with Cronometer.com. This free app allows you to track all vitamins, minerals, and more.

Like most other amino acids, N-acetyl L-tyrosine is water-soluble, so you don’t have to take it with food to absorb it well. Taking the supplement with food is better if it causes stomach upset when you take it on an empty stomach.

To maximize the benefits, take tyrosine in the morning or before you work on a cognitively demanding task.

This amino acid works much better when you take it early in the day. Taking N-acetyl L-tyrosine at night would likely cause more harm than good, mainly because of the increase in dopamine and adrenaline.

If you practice time-restricted eating, take this amino acid during your eating window to guarantee it won’t break your fast.

Unless it feels too impractical, spread the daily dose into 2+ smaller doses throughout the day.

• Other amino acids
  All essential and non-essential amino acids need to be kept in balance as they act synergistically in many ways. Too much of one amino acid can sometimes cause side effects without enough of another amino acid. That is most notably the case for glycine and methionine, but the principle applies to other amino acids, such as lysine and arginine, and the BCAA trio. Using a single amino acid supplement may lead to a negative nitrogen balance, which can lessen how well your metabolism works. A protein powder is usually a better choice for getting enough amino acids unless you have a specific goal in mind targeted by a specific amino acid/s.
• Vitamin B6
  Vitamin B6 might increase the effects of this amino acid. The same also applies to vitamin C.
• Sedatives
  N-acetyl L-tyrosine may increase the effects and side effects of sedatives.
• MAOIs
  β-phenylethylamine (PEA) is metabolized by monoamine oxidase B (MAO-B). When both MAO-A and MAO-B are inhibited, PEA can cause side effects that would not otherwise occur, such as an increase in blood pressure.
• Amphetamines
  N-acetyl L-tyrosine potentiates the effects of amphetamines.

Amazon is the best option for ordering tyrosine supplements in most countries. They offer some very affordable products backed by many positive reviews. Also, you can choose from a wide range of brands without having to search through other markets on the internet.

Beware some brands display the dosage per serving instead of per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.

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