L-Tyrosine
What Huberman said
Huberman describes L-tyrosine as a dopamine precursor, gives 500 to 1,000 mg as the usual range (his 2025 newsletter says to start with 500 mg per 100 kg body weight), and lists 500 mg as optional before key workouts in his Foundational Fitness Protocol. His own use changed: in July 2022 he said he took it about once a week at most, but in January 2023 he said it powerfully elevates his focus yet he tends to crash pretty hard afterward, so he errs away from it, while some people tolerate it really well. He stresses big individual variation, starting low, a possible crash, and avoiding it with dopamine-related conditions.
Doses, as he worded them
“L-Tyrosine (500-1000mg) taken 30 minutes before a mental or physical work bout”[1]
pre-work (2022 newsletter)
“start with 500 milligrams (mg) per 100 kilograms (kg) body weight”[2]
find your minimal effective dose (2025 newsletter)
“500mg, 30-60 minutes before key workouts”[3]
Foundational Fitness Protocol
“250 to 500 milligrams is going to be a reasonable starting dose”[5]
depending on body weight; start with the lowest possible dose
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- I do not recommend following the dosages that were used in these two studies because they are exceedingly high; start with the lowest possible dose.[5]
- If you have a pre-existing dopaminergic condition (schizophrenia or psychosis of any kind, bipolar, anxiety), L-tyrosine will not be good for you.[7]
- People vary tremendously in sensitivity; for some people the best dose is zero milligrams.[8]
- People with preexisting hyperdopaminergic conditions like mania should probably not take L-tyrosine.[6]
- With bipolar depression or any other dopamine-sensitive condition, be very cautious.[1]
- There is a crash; not massive at appropriate doses, but it can come about a day later.[6]
- He says he personally tends to crash pretty hard afterward.[4]
- Keep an eye on whether you're combining it with caffeine or any other stimulants, and whether you crash the same day or the next day.[5]
- Don't take it after 2-3 p.m. if you intend to sleep that night.[1]
Where he said it
- 1
“L-Tyrosine (500-1000mg) taken 30 minutes before a mental or physical work bout will increase focus and motivation.”
Tools to Manage Dopamine and Improve Motivation & Drive
Newsletter · 2022
- 2
“For L-tyrosine start with 500 milligrams (mg) per 100 kilograms (kg) body weight”
Improve Working Memory & Attention
Newsletter · 2025
- 3
“L-Tyrosine: 500mg, 30-60 minutes before key workouts.”
Foundational Fitness Protocol
Newsletter · 2022
- 4
“L-tyrosine is something that works very powerfully to elevate my level of focus, but that I tend to crash pretty hard”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:38:55 · 2023
- 5
“250 to 500 milligrams is going to be a reasonable starting dose, depending on your body weight.”
Leverage Dopamine to Overcome Procrastination & Optimize Effort
Episode · 01:09:38 · 2023
- 6
“People with preexisting hyperdopaminergic conditions like mania should probably not take L-tyrosine.”
How Foods and Nutrients Control Our Moods
Episode · 00:34:04 · 2021
- 7
“L-tyrosine is typically taken in capsule form or powder form, anywhere from 500 to 750 to 1,000 milligrams,”
Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction
Episode · 00:27:48 · 2025
- 8
“I would say I probably take it about once a week maximum for work bouts or workouts.”
Optimize & Control Your Brain Chemistry to Improve Health & Performance
Episode · 01:10:59 · 2022
Part of his stacks
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information