Taurine
What is Taurine?
Taurine is a type of amino sulfonic acid that occurs naturally in the body and is also found in various animal tissues (3). It plays a role in several essential body functions, such as regulating calcium levels in certain cells, creating bile salts, balancing electrolytes in the body, and supporting the development of the nervous system (1). Taurine is one of the most abundant amino acids in the muscle tissue, brain, and many other organs in the body (1).
Taurine is available as a dietary supplement and is also added to some energy drinks in amounts of 1-3 grams per serving (3). In the United States, taurine is considered a safe drink ingredient when consumed in certain amounts (5).
Health Benefits
- Promoting healthy metabolism: Taurine may help to promote a healthy metabolism (1).
- Protecting various organs: Taurine plays a role in protecting various organs, such as the heart, brain, and liver (2).
- Supporting nerve growth: Taurine helps support nerve growth and may benefit people with heart failure by lowering blood pressure and calming the nervous system (2).
- Protecting the muscles: Taurine helps ensure proper muscle function and protects against muscle damage (1).
Recommended Time and Dosage
- Time: There is no specific recommendation for the best time to take taurine.
- Dose: As a dietary supplement, taurine has most often been used by adults in doses of 6 grams by mouth daily for up to one year (2). Speak with a healthcare provider to determine the appropriate dose for your specific needs.
Side Effects and Interactions
- Side effects: Taurine is generally considered safe when taken in appropriate doses. However, high doses (more than 3 grams per day) may cause diarrhea and stomach cramps (2).
- Interactions: There are no known interactions between taurine and other medications or supplements (2).
Human Studies
Taurine has been the subject of various studies, and its potential benefits have been explored in both animals and humans. However, more research is needed to fully understand its effects and mechanisms of action (4).
Citations:
(1) https://www.medicalnewstoday.com/articles/326714
(2) https://www.webmd.com/vitamins/ai/ingredientmono-1024/taurine
(3) https://en.wikipedia.org/wiki/Taurine
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933890/
(5) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/taurine/faq-20058177
(6) https://www.columbiadoctors.org/news/taurine-may-be-key-longer-and-healthier-life