Taurine is the second most abundant sulfur-containing amino acid in the human body. Conditionally essential amino acid, as the body can produce it, except in case of various diseases or stress. It occurs in the largest amount in the brain and nervous system. It also plays a role in important physiological processes, participating in metabolism, muscle function, detoxification, digestion, and the proper functioning of the cardiovascular system.
It occurs primarily in foods of animal origin, in meat, fish and seafood, but it is also found in breast milk. Its consumption is recommended for athletes in order to increase their performance, for vegetarians and vegans, and for people suffering from diseases. In our article, we present the effects of taurine on the body, what taurine-containing foods should be on our plate and how much is the recommended daily taurine consumption.
What are the effects of taurine on the body?
It is also produced naturally in our body, but taurine is quickly depleted under greater stress, as our body uses it for many physiological processes, so deficiency symptoms can easily occur.
Taurine deficiency symptoms
- inflammations
- calcium deposits, calcification
- muscle cramps, muscle weakness
- vision problems
- hypertension
- depression
- regeneration problems
The beneficial effects of taurine on our body
Taurine can reduce inflammation
Due to the strong antioxidant effect of taurine, it produces taurine-chloramine and bromamine, which have an anti-inflammatory effect. It is effective in the treatment of inflammation caused by infection, damaged cells or cancer and reduces harmful oxidants in the body.
It supports the immune system
Thanks to its strong antioxidant effect, taurine plays an active role in the protection of the immune system. Taurine-chloramine and taurine-bromamine destroy the majority of fungi, bacteria, and viruses and are also suitable for the treatment of chronic infections such as otitis media, gum diseases, and inflammatory and acne diseases of the skin.
It can reduce the risk of heart disease
By reducing blood pressure and inflammation in the body, taurine may also help reduce the risk of heart disease. Higher intake of taurine can prevent fatty plaque formation in the arteries.
It can increase both physical and mental performance
Taurine increases the ratio of water and mineral salts in the blood, has a stimulating effect, and thus has a positive effect on brain function. It protects the maintenance of nerve cells and cell membranes and increases the amount of the neurotransmitter GABA (gamma-aminobutyric acid), which has a calming effect on the nervous system and helps to overcome anxiety. It is a cell volumizing and insulin-mimicking amino acid, so it contributes to the transport of nutrients into the cells.
According to research, athletes who use taurine supplementation experience improved performance. Cyclists and runners are able to complete longer distances with less fatigue. Taking just 1 g of taurine 2 hours before exercise can increase physical performance during aerobic activity. Taurine can remove harmful substances produced during exercise, which can cause exhaustion.
It can reduce muscle damage
Taurine has a good effect on the metabolism of most cells, muscle cells get glucose and amino acids faster. As a result, the muscles regenerate more easily and develop better. Taurine is also effective against muscle fever, its replacement reduces muscle pain. According to research, it can reduce muscle damage after strength training.
It can support fat burning
Taurine participates in the synthesis of bile and in the absorption of fat cells, thereby helping to lose weight. It increases the use of fats as an energy source during training, thus supporting fat burning. Studies conducted among overweight college students show that taking 3 g of taurine daily results in a significant improvement in fat profile after just 7 weeks. And in professional cyclists, taking 1.66 g of taurine 1 hour before training resulted in a 16% increase in fat burning.
These are natural taurine-containing foods
Taurine is mainly found in larger quantities in foods of animal origin, meat and fish. Its best source of plant origin is seaweed, which contains this amino acid in higher concentrations. However, vegetables grown in the ground are not taurine-containing foods. It can be quickly eliminated from the body as a result of stress or intense exercise, so it is definitely recommended to replace its intake in the form of a dietary supplement.
At Netamin, we have voted for a diet containing 85-90% plant-based ingredients, as numerous studies have already proven that it is easier to prevent chronic diseases, and faster improvement can be expected during their treatment, and we cannot forget the environmental aspects yes.
10 foods with the highest taurine content (per 100 grams)
- Mussels:Scallops contain 100 g/827 mg, oysters 100 g/655 mg of taurine.
- Fish: The darker the flesh of the fish, the higher the taurine content. Tuna is at the forefront of this, with 100 g/964 mg for certain varieties (e.g. yellowfin tuna). Cod contains 120 mg, salmon 94 mg and mackerel 78 mg per 100 grams.
- Crayfish:they also have a significant taurine content: 100 g/260 mg.
- Octopus: 100 g/335 mg
- Turkey meat: contains the most taurine among poultry, 100g/306mg.
- Chicken: the fattier parts, for example, the chicken leg, contain 170 mg, while the leaner chicken breast contains only 18 mg of taurine.
- Beef:100 g/40 mg
- Lamb:100 g/47 mg
- Liver:pork liver and beef liver contain the most taurine, about 100g/30mg.
- Seaweed: nori, the paper-thin sheet of seaweed used to make sushi, contains 1300 mg of taurine per 100 grams. Since we do not consume such a large amount at once, we can take about 40 mg of taurine into our body with one meal.
How much taurine is recommended to consume on a daily basis?
In an average daily diet, taurine intake ranges from 40 to 400 mg. At its upper limit, there are those who follow an animal-derived diet, while the values of vegetarians and vegans can be much lower. This amount can be increased with a food supplement, thus contributing to the preservation of health. For a healthy adult, it is recommended to take 0.5-2 grams of taurine per day as a supplement, with a maximum of 3 grams, which can be said to be safe in the long term.
According to tests, this quantity does not burden the kidneys yet. The harmful side effects of overdose have not been proven, the excess amount is excreted from the body in the form of urine. In case of excessive consumption, taurine acts as a diuretic. The easiest way to replace it is by taking dietary supplements. They do not contain taurine from an animal source, but synthetically produced, so they can also be consumed by people following a plant-based diet.
We can often find taurine in energy drinks, and this may be the cause of its bad reputation, as we may mistakenly think that it is a harmful, stimulating substance. This is not true, as these drinks also contain high doses of caffeine and this can really cause problems. Although taurine can alleviate the harmful side effects of caffeine, these drinks are also enriched with a lot of sugar, which in turn reduces the positive effects of taurine, so taking taurine from such a source cannot be considered healthy.