Tyrosine

Todays post is about Tyrosine, also courtesy of Scott.

We are continuing to look at how diet and supplementation can assist with mental health.

So what is it?

Tyrosine is a nonessential amino acid that is used by the body to produce proteins. The term nonessential means that a person does not need to get it through diet, not that it is unimportant to health. It means that the body can produce it from another amino acid called phenylalanine, which is sourced through diet.

What does tyrosine do?

The body uses it to produce several important neurotransmitters. The following 3 play a vital role in many important functions.

* Dopamine: sometimes thought of as the motivational neurotransmitter, is regarded as being in charge of the 3 M’s, mood, memory and movement. It also helps support feelings of pleasure, reward, and motivation. On top of that it is also a big player in addiction, so it needs to be well balanced. Fortunately the body is very good at doing this. The absence of dopamine may contribute to attention issues, sexual dysfunction and depression.

* Epinephrine: Also known as adrenaline, this chemical plays a critical role in the fight-or-flight response.

* Norepinephrine: Also known as noradrenaline, the body releases this chemical along with epinephrine to increase heart rate and support the fight-or-flight response. It also provides energy by breaking down fat and increasing blood sugar.

Apart from being responsible for the fight or flight response, adrenaline and noradrenaline are also associated with memory retrieval, attention and vigilance.

When the body cannot produce these important neurotransmitters in sufficient quantities, a person may experience concentration issues, mood changes, and difficulty managing stress.

Tyrosine is also involved in the production of thyroid hormones. The thyroid is a small gland in the neck that is responsible for regulating metabolism, heart rate and blood pressure.

So, diet and/or supplementation?

Early research on tyrosine suggests that it may help counteract the effects of stress by supporting neurotransmitter function, attention, and cognition. A 2015 study supports this claim, suggesting that when stress depletes neurotransmitters, tyrosine supplements may improve cognition.

Tyrosine is sometimes prescribed for mood improvement and to help deal with stress, even to help with cognitive performance. However, excess amounts of tyrosine can lead to an imbalance of thyroid hormones leading to hyperthyroidism.

High protein foods tend to be high in amino acids. So a diet containing whole foods rich in phenylalanine usually means that a person can meet their daily tyrosine needs.

Some foods that are rich in phenylalanine, include:

  • soy products, such as soybeans, tofu, and soy milk
  • fish and meat, including chicken, turkey, and pork
  • eggs and dairy products, such as milk and cheese
  • seeds, including pumpkin and sesame seeds
  • beans, such as lima beans

Vegetarians and vegans may need to focus on eating more high protein foods, such as tofu, to ensure that they produce enough tyrosine and other amino acids.

Always see your preferred health professional rather than self-prescribing with Tyrosine supplements.

Till the next post,

Live clean n Prosper

(Sources – National Library of Medicine – Science direct -)

What is GABA?

Today’s post is about GABA.

A friend and I were talking about this recently, so as usual, I’ve done some research so I can share some information with you.

So, first of all what is GABA?

GABA is the acronym for Gamma-Aminobutyric acid, which is an amino acid that is produced naturally in the brain. It is a neurotransmitter, or chemical messenger, in the brain.

GABA’s big role in the body is to help the body and brain to relax. It promotes feelings/sensations of calm and tiredness. The brain naturally releases GABA at the end of a day to promote sleepiness and allow a person to rest.

It does this by blocking specific signals in the central nervous system, slowing down the brain. This provides a protective and calming effect on the brain and body. Which in turn, helps to slow down the heart rate and breathing, as well as relaxing muscles.

Too much or too little

Too much GABA means that there is not enough brain activity. This can lead to hypersomnia or daytime sleepiness.

At the other end of the scale, a lack of GABA leaves your central nervous system with too many neuronal signals. This can cause conditions like epilepsy, seizures or mood disorders.

For those who have low levels of GABA, symptoms may include feelings of anxiety, stress and worry.

Because alcohol targets GABA receptors and mimics the effect of this neurotransmitter, helping to relax the mind and body.  Some people find they have alcohol cravings. While alcohol may help in the short term, the negative side effects of too much alcohol outweigh the temporary feelings of calm and relax.

There are medications designed to interact with the GABA receptors in the brain, to achieve certain effects. These are typically prescribed to help with pain relief, stress and anxiety reduction, lower blood pressure, and improved sleep. These medications include benzodiazepines, antidepressants, and anti-seizure medications.

GABA and diet

Gamma-Aminobutyric acid does not occur naturally in foods. However, a variety of foods contain flavonoids that influence GABA levels and how it works in the brain.

These include varieties of green, black, and oolong tea, fermented foods including kimchi, miso, kefir, yogurt, and tempeh. Other foods that may boost production are;

  • whole grains, fava beans, soy, lentils, and other beans;
  • nuts including walnuts, almonds, and sunflower seeds;
  • fish including shrimp and halibut;
  • and citrus, tomatoes, berries, spinach, broccoli, potatoes, and cocoa.

A number of natural supplements also affect GABA activity to help relieve stress and anxiety, promote a balanced mood, and help with sleep. These include;

  • valerian and hops
  • magnesium
  • L-theanine
  • L-arginine
  • kava
  • passionflower
  • American ginseng.
What about supplements?

GABA is also available as a supplement. These supplements are often taken to treat high blood pressure, stress and anxiety, and sleep.

However, scientists have not been able to prove the positive effects of GABA supplementation or what kind of risks it might pose, so their use may have limited effectiveness.

Before deciding to use a GABA supplement, it may be a good idea to seek advise from a health professional.

Till the next post,

Live clean n prosper

(Sources – web MD  – Food for the Brain Foundation –  McGill OSSNews, Medical-Life Sciences – )