Taurine is a sulfur-containing amino acid that makes up 0.1% of the human body. It is a conditionally essential nutrient, which means that the body is able to produce it, but in some cases its level decreases – for example, as a result of intense training and other stressful effects, in case of heart disease, diabetes, kidney disease, liver disease.
Taurine is the amino acid present in the highest concentration in the retina and heart, and in second in this respect in the brain and skeletal muscle. Its positive effects are now proven by countless research results, yet most people only know about it by hearsay, and it is also surrounded by many misconceptions – that’s why we’re now making the picture a little clearer.
What are the positive effects of consuming taurine?
Taurine is also called a “miracle molecule” by some scientists , because its positive effects on the human body are amazingly versatile and significant. A book could easily be filled with the scientific research results that show that adequate taurine levels are essential for maintaining our health .
According to our current knowledge, taurine includes:
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- in the functioning of the cardiovascular system, the brain, the nervous system, the eyes and the immune system,
- in sugar and fat metabolism,
- in digestion,
- in the functioning of the liver, kidney and gall bladder, in detoxification
- and also plays an important role in muscle function.
- Based on research, it also has a strong antioxidant and anti-inflammatory effect. Since it is an antioxidant, it can help fight diseases and infections.
- It can also lower cholesterol by improving gallbladder function and fat breakdown.
- Taurine powder can increase the amount of nitric oxide in the bloodstream, causing the capillaries to dilate, thus improving oxygenation.
The taurine level decreases with age , but taurine deficiency can be observed in diabetes, high blood pressure, insulin resistance, obesity, vision problems in old age, nervous system diseases, liver, kidney or heart failure, as well as some cancers. According to research, taurine can help improve sports performance , reduce fatigue and accelerate muscle regeneration.
Taurine is found exclusively in proteins of animal origin , in meat, fish, and dairy products. For this reason, people following a vegetarian or vegan diet have significantly less taurine in their bodies.
Is taurine necessary for people other than athletes?
As you can see from the answer to the previous question, the answer is clearly yes! Taurine is not only useful for professional athletes or intensively exercising amateurs, but for everyone regardless of gender and age . In the light of the research results, it can play a very important role in the prevention and treatment of chronic diseases and in achieving a long, healthy life . It is therefore worthwhile for everyone to pay attention to eating foods rich in taurine and supplementing taurine.
It is worth knowing that newborns are not yet able to produce taurine, so in their case it is especially important to replace it during feeding so that the mother pays attention to her own intake.
What is the ideal daily dose of taurine?
In scientific research, doses between 500 mg and 6 grams per day were used, in case of larger amounts, divided into 2-3 doses per day. A significant increase in sports performance can be achieved by consuming even 1 gram of taurine.
Taurine supplementation should be adapted to individual characteristics, life situation, and health status, but in general it can be said that consuming 1-3 grams of taurine per day is sufficient to support health in most cases. (An average diet can provide 40-400 mg of taurine per day.)
The synthesis of taurine mostly takes place in the liver, and it also requires vitamin B6, so it is worth making sure that our diet contains a sufficient amount of pyridoxine (fish, chicken, beef, bananas, pineapples, avocados, chickpeas, oil seeds, spinach, sweet potatoes).
Can taurine help you live longer?
The Japanese are known for living long lives – the island of Okinawa has the highest proportion of residents over 100 years of age in the world. There can be no doubt that the long, healthy lives of the Japanese are not only due to one factor, but based on research, they definitely have something in common: there is a lot of taurine in their diet.
Seafood , which is a rich source of taurine, plays an important role in the Japanese diet . The higher taurine intake characteristic of Japan and Asian countries in general shows an inverse correlation with the occurrence of coronary artery diseases.
It is almost certain that taurine in itself is not the secret of longevity , but it is most likely worth paying attention to its replacement – and of course not forgetting regular exercise, eating lots of vegetables and fruits and the other basic rules of a healthy life.
Does taurine have a stimulant effect similar to caffeine?
First of all, it is important to state: taurine and caffeine are two completely different compounds, both in their structure and in their effects. Of course, taurine itself does not contain caffeine .
The majority of people know taurine from energy drinks or pre-workout “spinning” formulas, so it is easy to come to the conclusion that it is a harmful, stimulating substance. In fact, they are used in energy drinks to alleviate the unpleasant side effects of the nervous system stimulant caffeine and to support brain function, and in pre-workout formulas because of their positive effect on muscle function and muscle regeneration.
Taurine does not “spin”, but has the exact opposite effect of caffeine! It protects and supports the functioning of the brain and the nervous system, and also increases the level of the neurotransmitter gamma-aminobutyric acid (GABA) and reduces the level of the stress hormone cortisol, thus calming the nervous system. Numerous research results indicate that taurine can play a role in the fight against stress, anxiety and depression , and can also help alleviate sleep disorders .
Has taurine really been banned in Hungary?
Although no scientific research could meaningfully link the harmful effects of energy drinks to the taurine contained in the products (but very much so with caffeine), this did not prevent the decision-makers from demonizing taurine. Unfortunately, this is a phenomenon that can be found not only in Hungary, but also in Europe and even worldwide.
No EU country implemented a complete ban, including Hungary. In our country , a public health product tax (NETA) was imposed on taurine , and the majority of energy drink manufacturers reacted by removing this ingredient from their products, because the extra tax would make the drinks no longer worth marketing. Some manufacturers have replaced it with another amino acid, arginine.
Of course, the decision-makers want income much more than actually protecting health. At first, the high caffeine content was taxed, but in response, manufacturers reduced the caffeine level of their products. Then came the taxation of taurine, but the manufacturers removed taurine from their products. Finally, the law was amended for the third time, so a special tax was imposed on all energy drinks based on caffeine content. The taurine tax is therefore purely financial and not professional-health reasons.
Can taurine have harmful health effects?
Taurine is an extremely safe nutrient that has been extensively studied. Several decades of research results are available on it, and based on the best scientific evidence, consumption of the recommended amount (1-3 grams per day) does not have any negative health effects .
Higher doses of up to 6 grams per day have been used in several studies for a shorter period of time. Although side effects did not appear even in this case, no more than 1-3 grams per day is needed to achieve a positive effect.
What should we use to cover our taurine needs?
In the case of taurine replacement, it is perhaps the easiest to think about dietary supplements , especially if someone follows a vegan or vegetarian diet. Taurine is naturally found in large quantities in fish, crustaceans, beef, lamb, beef liver and chicken liver, but it is also found in seaweed (as opposed to all other cultivated plants).
Low taurine levels can be remedied with these foods or with the already mentioned dietary supplement.
Can taurine be overdosed?
The European Food Safety Authority (EFSA) has determined the safe upper limit of intake at 1000 mg/kilogram of body weight/day, which means that even more taurine should be consumed in order to have a demonstrable negative effect. By the way, this is a much higher level than what was typically used in research.
In the scientific research supporting the positive effects, doses between 500-6000 mg per day were used, and the researchers did not show any side effects in such cases. In order to achieve the desired benefits, it is not necessary to consume more than 3000 mg per day .
What we can state with great confidence based on the research results : taking 1-3 grams of taurine per day is completely safe even in the long term, without side effects. Also, the good news is that even if you accidentally consume more than that, you don’t have to worry about an overdose.