L-Tyrosine
L-Tyrosine is a non-essential amino acid found naturally in protein-rich foods like chicken, fish, dairy, and soy. It serves as the direct biochemical building block for catecholamine neurotransmitters — dopamine, norepinephrine, and epinephrine — making it one of the most studied amino acids for cognitive performance under demanding conditions.
Expert Evidence
12 references from 1 expert
“I do use L-tyrosine from time to time for enhancing focus and motivation. L-tyrosine is typically taken in capsule form, anywhere from 500 to 1,000 milligrams, and the time scale for increasing dopamine is about 30 to 45 minutes after ingestion.”
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
30:1112 references in 11 episodes from 2021–2025
Huberman acknowledges L-tyrosine as an effective dopamine precursor for boosting focus and motivation, but personally finds the post-use dopamine crash problematic and strongly cautions against use by those with psychiatric conditions. He uses it only occasionally rather than as a staple.
Consumption
He uses L-tyrosine occasionally in capsule form at 500–1,000 mg for enhancing focus and motivation, noting effects begin 30–45 minutes after ingestion.
Benefits
L-tyrosine increases dopamine levels, which can enhance focus, motivation, and the desire to move, and can be combined with alpha-GPC for amplified focus effects.
Best Practices
Typical dosing is 500–1,000 mg in capsule or powder form, with effects beginning 30–45 minutes after ingestion; it is milder than prescription dopaminergic drugs but can feel intense for some individuals. He advises against taking it before skill learning, as elevated baseline dopamine reduces the dopamine signal needed for motor learning.
Cautions
Huberman warns of a notable dopamine crash after use and advises strong caution for anyone with psychiatric or mood disorders including schizophrenia, psychosis, bipolar disorder, or anxiety, as elevated dopamine can worsen these conditions.
Side Effects
- Digestive discomfort at high doses
- Headache
- Overstimulation or restlessness
- Post-supplementation dopamine dip or crash
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