Taurine is an important amino acid involved in nearly every aspect of health with many benefits, from heart health to brain function, and more. They are produced in the body and found naturally in many food sources and supplements. L-taurine is often added to energy drinks like Red Bull for those who want to take advantage of potential taurine benefits. Despite many rumors, this amino acid has not been extracted from cow urine or cow semen. The name is derived from the Latin word “Taurus”, meaning bull, so that it can be misleading.
1. Top 3 benefits of taurine
1.1 Benefits of Taurine: Improve cardiovascular health
✅ Studies show taurine may help reduce the risk of heart disease, thanks to its ability to lower blood pressure and inflammation. In fact, according to a review published in Amino Acids, animal models suggest that higher intake can help protect against heart disease and prevent the accumulation of fatty plaque in arteries.
✅ A study in Japan found that taking 3 grams daily for seven weeks led to a significant reduction in body weight and triglyceride levels. Both are risk factors for heart disease. It also reduces atherosclerosis index, a measure used to predict the risk of atherosclerosis and heart disease.
✅ In another study, scientists found that taurine supplementation could help reduce homocysteine levels (an amino acid that has been shown to increase the risk of heart disease when detected at high levels). Published in 2009 in Advances in Experimental Medicine and Biology, the study involved 22 healthy middle-aged women. After four weeks of taking 3 grams of taurine supplements daily, study participants showed that homocysteine levels decreased significantly.
1.2 Benefits of Taurine: Can improve athletic performance
✅ Many athletes often use taurine supplements to increase physical performance and enhance endurance. This is due to its ability to act as an antioxidant. Therefore, they have the ability to protect against DNA damage caused by exercise. Taurine may help prevent muscle injuries. Therefore, they have the effect of burning fat during exercise. Both can be extremely beneficial when increasing athletic performance. In one study, 8 long-distance runners consumed 1,000 milligrams 2 hours before running. They were found to increase performance by an average of 1.7%.
1.3 Benefits of Taurine: Improve morale
✅ Studies indicate that taurine may benefit the nervous system. It works by binding to the brain’s GABA receptors, which play a key role in controlling and keeping the central nervous system calm. Interestingly, Taurine may also be beneficial for the treatment of neurodegenerative diseases such as Parkinson’s disease. Research shows that people with Parkinson’s disease are more likely to have lower taurine levels than the control group.
2. Foods that contain Taurine
✅ The main sources of taurine are animal foods, such as meat, fish, and dairy products. Taurine is also commonly found in soda and energy drinks, which can provide 600-1000mg in an 8-ounce serving. However, it is not recommended to drink soda water or energy drinks because they contain other harmful ingredients. Using supplements containing Taurine seems to be safer and more effective. An average diet will provide about 40-400 mg of taurine per day, but studies have used supplements with doses up to 400-6000 mg per day.
3. Notes when using Taurine
- Taurine may cause a number of side effects including itching, nausea, headache, and dizziness.
- When consumed in energy drinks, the likelihood of dangerous taurine may increase. Energy drinks are associated with serious safety issues. Therefore, some countries have banned this type of amino acid. However, it is unclear whether these health problems could be due to taurine itself or its combination with caffeine and other harmful ingredients.
- While some animal studies suggest taurine may be beneficial for mental health disorders like depression and anxiety. If you have any mental health conditions, talk to your doctor before starting supplements.
- This supplement is also not recommended for people with kidney problems. This is because it can worsen kidney function and worsen symptoms. Women who are pregnant or breastfeeding should also avoid use.
- Taurine may also act as a natural diuretic. They help increase the excretion of water from the body. Therefore, it may interfere with certain medications such as lithium.
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✅ Taurine is a conditionally essential amino acid that is not utilized for protein synthesis but is mainly found free in most tissues, especially throughout the nervous system. It functions in tissues by stabilizing cell membranes and aiding the transport of potassium, sodium, calcium, and magnesium in and out of cells. Taurine helps to generate and regulate nerve impulses and supports the maintenance of normal fluid balance; it is also used by the body in visual pathways, as well as in the brain and nervous system, where it works together with glycine and GABA as a neurotransmitter. Directions: Take 1 capsule 1 to 4 times daily with juice or water, preferably between meals. For adults only. Consult physician if pregnant/nursing.