May 04, 2022 4 min read

L-Tyrosine is a form of the amino acid tyrosine, and it works in the body to help build crucial enzymes, hormones, neurotransmitters, and more. It can also play a role in regulating important brain chemicals, like norepinepherine and dopamine, which is why research has linked it to so many potential benefits for the body and brain. From potentially increasing cognition to managing mood disorders, there are many reasons you may want to start taking L-Tyrosine.

The question is–when’s the best time to take L-Tyrosine each day, and does the reason you intend to take L-Tyrosine affect when you should take it? Great questions, and we’ll dive into the details you need below:

Table of Contents
L-Tyrosine Benefits
When to Take L-Tyrosine
How Long Will It Take for L-Tyrosine to Work?
How Much L-Tyrosine Can You Take?
Tips for the Best Time to Take L-Tyrosine
Resources

Key Takeaways

  • The best time to take L-Tyrosine depends on your unique wellness routine, but most people take multiple doses throughout the day.
  • Taking L-Tyrosine daily is the best way to reap maximum benefits.
  • You should discuss your wellness routine with your doctor to determine the best time to take L-Tyrosine surrounding other supplements or medications.

L-Tyrosine Benefits

L-Tyrosine’s potential benefits are expansive and cover many different areas of cognitive function and mental health, although evidence is still limited. Researchers have found several instances in which L-Tyrosine may improve cognitive function, and specifically cognitive functions surrounding the body’s stress response.

Various studies (2001, 2007, 2013, 2015) have found that tyrosine supplementation in mice prevented may help improve cognition in different stressful environments, including by improving working memory and the ability to switch between tasks.

L-Tyrosine is also thought to be a potential treatment for Phenylketonuria (PKU), inherited condition associated with a tyrosine deficiency. Other studies have found a potential link between L-tyrosine supplementation and the improvement of depression symptoms. A 2011 study found that L-Tyrosine can potentially increase neurotransmitter levels and therefore may act as an antidepressant.

Of course, L-Tyrosine research is limited and it is still only regulated as a supplement in the U.S., which means it’s not intended to treat any specific health conditions. You can read “L-Tyrosine Benefits” to learn more.

When to Take L-Tyrosine

Typically, L-Tyrosine works best when taken periodically throughout the day as opposed to a one off dose. Still, there's some leniency to when you should take L-Tyrosine, and some factors that may impact your decision include:

  • The reason you intend to take it
  • What other supplements you take and when you take them
  • Your sleep-wake routine
  • What time of day is most convenient for regular doses

Most sources recommend that you take tyrosine supplements at least 30 minutes before meals, divided into 2 or 3 daily doses. To configure your L-Tyrosine dosing routine, take your total daily L-Tyrosine dosage and divide it by two (or three). Then, space your doses by 6-12 hours.

You can work your daily doses in wherever is most convenient for you, but it's best to take them with food, even if it's only a small snack. Taking vitamins B6, B9 (folate), and copper along with tyrosine may help the body utilize it more efficiently, so you may want to consider a multivitamin with minerals if you believe you don't get enough of these in your diet.

How Long Will It Take for L-Tyrosine to Work?

Typically, you can expect L-Tyrosine to be absorbed after about half an hour, and some people report feeling more focused within the first hour after dosing. Of course, the primary benefits of L-Tyrosine may take some time to experience, and taking L-Tyrosine consistently is crucial to reaping optimal benefits. You may need to take L-Tyrosine daily for 2-3 weeks to experience the full benefits.

How Much L-Tyrosine Can You Take?

Some sources recommend 150 mg of L-tyrosine as a typical daily dosage, while other limited clinical trials suggest that doses of 500-1,500 mg per day are necessary. 500 mg is an average daily dosage of L-tyrosine for most people, and this dosage is typically divided into three smaller doses taken throughout the day.

We recommend you start with small doses and increase slowly as needed, allowing several days to evaluate the effects before changing your dosing routine. An L-Tyrosine powder makes it easy to adjust your dosage. Talk to your doctor for help adjusting your wellness routine.

Read “L-Tyrosine Dosage” to learn more.

Tips for the Best Time to Take L-Tyrosine

  • Take L-Tyrosine at multiple points throughout the day, typically at meal times. You should do this by splitting your total daily dosage into two or three doses.
  • Use an L-Tyrosine powder if you’d like to be able to easily alter the dosage size.
  • Take L-Tyrosine with plenty of water to help avoid heartburn and improve absorption.
  • L-Tyrosine works best when taken everyday and not when used as a spot treatment.
  • Talk to your doctor about your L-Tyrosine dose if you take other supplements or medications. You may be able to take it alongside other medications, but you need to space the doses appropriately and ensure that there are no drug interactions to worry about.

Resources

  1. “Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/
  2. “Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent” https://pubmed.ncbi.nlm.nih.gov/24156263/
  3. “Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance” https://pubmed.ncbi.nlm.nih.gov/25598314/
  4. “[L-tyrosine cures, immediate and long term, dopamine-dependent depressions. Clinical and polygraphic studies]” https://pubmed.ncbi.nlm.nih.gov/3126995/
  5. “Tyrosine improves behavioral and neurochemical deficits caused by cold exposure” https://pubmed.ncbi.nlm.nih.gov/11274672/
  6. “Tyrosine supplementation mitigates working memory decrements during cold exposure” https://www.sciencedirect.com/science/article/abs/pii/S0031938407001722
  7. “Working Memory Reloaded: Tyrosine Repletes Updating in the N-Back Task” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863934/
  8. “Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance” https://pubmed.ncbi.nlm.nih.gov/25598314/
  9. “Neurobehavioral Problems Associated with Phenylketonuria” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3028461/
  10. “Mood effects of the amino acids tryptophan and tyrosine: 'Food for Thought' III” https://pubmed.ncbi.nlm.nih.gov/21488845/

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