Cellular Health
Benefits of N-Acetyl L-Tyrosine on Demanding Days
Mitohormesis benefits and use cases of this promising nutrient for those under intense stress
This article defines mitohormesis and introduces mitohormetic features of N-Acetyl L-Tyrosine and its other benefits and potential use cases as a nutritional supplement for some people based on my reviews and experience.
Subscribers who enjoyed my articles about nutrients, particularly the recent one titled These 7 Nutrients Can Enhance Cognitive Health and Performance, showed interest in learning about other nutrients.
Since I mentioned N-Acetyl L-Tyrosine in several articles related to stress management, especially on challenging days, these readers asked me to elaborate on the function and benefit of this unique supplement.
As the topic is highly complex and comprehensive, I only focus on the key points based on my reviews, observations, and my experience with the supplement.
As usual, my articles do not include health advice. I only offer information, inspiration, and awareness.
What does mitohormesis mean?
In simple terms, mitochondria create low doses of reactive oxygen species as a signaling molecule to initiate cellular events aiming to protect the cells from the damaging effects of other events. This process is known as mitohormesis.
This book chapter in the International Review of Cell and Molecular Biology defines mitohormesis as:
“a biological response where the induction of a reduced amount of mitochondrial stress leads to an increment in health and viability within a cell, tissue, or organism.”
The source informs that “The activation of the mitohormetic response increases lifespan in different animal models.
“The hormetic response in mitochondria relies on signals like reactive oxygen species, mitochondrial metabolites, proteotoxic signals, the mitochondria–cytosol stress response, and the release of mitokines.”
Mitohormesis is a new concept. However, numerous scientists are exploring the possibilities.
So far, studies indicate that understanding the delicate balance between survival and death of mitochondria through this unique stress mechanism can bring novel therapies to improve health and life span.
Even though they sound promising, these studies are still at a nascent stage and inconclusive. Therefore, we might wait for a while to reap the benefits as clinical studies take ages to bring them to the mainstream.
As mitochondrial health is particularly interesting to me, I also introduced mitophagy, mitogenesis, and mitochondrial coupling in previous articles.
6 Tips to Uncouple Mitochondria and Increase the Chance of Living Longer
I also introduced the benefits of hormetic stress in another article titled Here’s How to Create Long-Term Comfort from Short-Term Discomfort.
The reason I introduce mitohormesis is related to N-Acetyl Tyrosine’s promising effect on this essential cellular process.
For example, this 2020 animal study published in the Embo Reports proposes that “N-Acetyl L-Tyrosine was a vital endogenous molecule that could serve as a triggering factor for mitohormesis.”
Furthermore, N-Acetyl L-Tyrosine has other functions and potential benefits, as I explain in the next section.
My Experience with N-Acetyl L-Tyrosine
I have known the amino acid tyrosine for a long time. It is created in the body from another amino acid, phenylalanine.
Tyrosine is a precursor for several neurotransmitters and hormones, such as dopamine, adrenalin, noradrenalin, thyroid hormones, and melanin.
My focus was on its effects on the brain, particularly in depression. I also supplemented tyrosine in low doses and noticed some subjective benefits.
Later in 2005, I came across N-Acetyl L-Tyrosine (NALT) when conducting a literature review on nootropics for a cognitive science project.
Some nutrition/supplement companies in the US commercialized a tyrosine formula by adding an acetyl group. They claimed it was more bioavailable.
After observing its use by several biohacker friends with a strong science background, I was convinced to use it in low doses for a specific use case.
The critical use case for me was reducing the disturbing effects of sleep deprivation on challenging days, which require sharp focus and attention at work. I mainly used it on special days, such as during a conference presentation session.
Between 2000 and 2020, I frequently flew overseas as a speaker at international conferences. Due to timezone differences, I suffered from jet lag and treated it melatonin supplement.
Melatonin solved the jet lag, but in the following days, I always felt groggy. Speaking in front of thousands of people on complex topics was a challenging task and required the utmost attention and focus.
I used to drink coffee which reduced the effects of melatonin. But later, coffee caused digestive issues, so I had to stop it. My solution was supplementing with N-Acetyl L-Tyrosine in those days.
After taking around 350 mg of the nutrient, I felt totally awake with excellent focus and attention on my work. During that period, I did not notice any side effects.
I introduce other use cases, functions, and benefits of this supplement in the next section.
Functions, Benefits, and Use Cases of N-Acetyl L-Tyrosine
Tyrosine has a long research history. However, N-Acetyl L-Tyrosine is relatively new, showing additional benefits. The key difference is adding the acetyl group to the new version, which makes tyrosine more bioavailable.
National Library of Medicine documented N-Acetyl L-Tyrosine (NALT) in detail for researchers and manufacturers with comprehensive references from credible sources. Interested readers might review the document from this publicly available weblink.
The primary function of NALT is to boost levels of neurotransmitters such as dopamine, norepinephrine, epinephrine, and thyroid hormones like T3 and T4.
There are not many studies on NALT yet. However, numerous studies on animals and humans identified various use cases for tyrosine supplementation. Instead of going into each study, I’d like to cite one study that provides collective evidence.
This paper titled Behavioral and cognitive effects of tyrosine intake in healthy human adults analyzing 15 studies, informs that:
“Cognitive studies employing neuropsychological measures found that tyrosine loading acutely counteracts decrements in working memory and information processing that are induced by demanding situational conditions such as extreme weather or cognitive load.”
The review concluded that “There is evidence that tyrosine may benefit healthy individuals exposed to demanding situational conditions. The buffering effects of tyrosine on cognition may be explained by tyrosine’s ability to neutralize depleted brain catecholamine levels.”
When I reviewed various papers, the key findings were improving cognitive flexibility, creativity, attention, focus, and working memory. However, these studies found no significant effects of tyrosine on exercise performance compared to claims in fitness communities.
A study in 2011 included 85 ADHD patients (aged 4–18 years) treated with tyrosine. 67% of participants significantly improved with only these amino acid precursors of serotonin and dopamine. The study concluded that “the efficacy of this novel protocol appears superior to some ADHD prescription drugs.”
Interestingly, the study was retracted from publication due to ethical concerns stating that the researchers did not obtain the required approvals from the patients. However, the paper is still available in the original journal and PubMed.
A 2014 study published in the European Journal of Applied Physiology observed eight male soccer players ingesting tyrosine. The study concluded:
“The results show that tyrosine ingestion is associated with improved vigilance and RTIME when exposed to individualized soccer-specific exercise in a warm environment. This suggests that increasing the availability of tyrosine may improve cognitive function during exposure to exercise-heat stress.”
One of the most researched aspects of tyrosine supplementation has been for a condition known as phenylketonuria. Supplementation worked well for those patients because their bodies couldn’t digest phenylalanine, which is the precursor for tyrosine.
Conclusions and Takeaways
Tyrosine is a non-essential amino acid, meaning that the body can create it from phenylalanine. Therefore, it can be effective to supplement tyrosine for those who cannot process phenylalanine properly with medical supervision.
While tyrosine can benefit people by boosting neurotransmitters and thyroid hormones, it can be risky for those with high levels of thyroxine as it might cause hyperthyroidism or Grave’s disease.
Even though in low doses (150 mg), tyrosine is usually tolerable for many people, in some people, it might cause headache, fatigue, nausea, or heartburn if it is more than this amount. Some over-the-counter formulas offer over a gram.
Since I used the acetyl version of tyrosine in low doses (350 mg) as it is more bioavailable, I haven’t experienced any of these side effects. As tyrosine requires vitamin B6 to metabolize, formulas usually include around 5 mg of this vitamin.
Since supplements might come with risks, I don’t use them arbitrarily or long-term. For example, I use N-Acetyl L-Tyrosine only when needed on stressful days. This way, I manage the risk by getting immediate benefits with an occasional low dose and protecting from potential and long-term side effects.
My preferred method of getting tyrosine is from food. Tyrosine is abundant in cheese, meats, and eggs. I don’t eat plants anymore. However, tyrosine also exists in nuts, oats, wheat, and beans.
Supplementation might work for some people. Nevertheless, it is always necessary and wise to discuss with qualified healthcare professionals before starting a supplement and obtain their endorsements, as they might cause side effects and interfere with medication.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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