Taurine: function, effect and dosage

The zinc-richest foods: How to meet your needs Reading Taurine: function, effect and dosage 6 minutes Next HPU – the underestimated metabolic disorder

Share

You probably know taurine as an ingredient in Red Bull. Even though taurine unfortunately doesn't give you magical wings, it still has a lot to offer

Here you will learn what important functions taurine provides in the body and what it can potentially help with

And don’t worry, the fact that taurine is obtained from ox semen is fortunately just a rumor!

IT'S WORTH READING!

AT THE END OF THE ARTICLE WE WOULD LIKE TO GIVE YOU A LITTLE JOY WITH A VOUCHER!

What is taurine?

Taurine is an amino acid-like compound that is found primarily in the brain, eyes, heart and muscles. However, taurine is not a component of proteins.

Taurine has important functions in electrolyte balance and stimulates calcium concentration in cells. It also plays an important role in the nervous system and is an antioxidant . Taurine is also important for energy metabolism and for the mitochondria. Since it is a component of bile, taurine is also very important for fat digestion.

During embryonic development, taurine is needed for the development of the central nervous system and the heart. [1]

Taurine was once extracted from the bile of animals, but it is now produced synthetically as an ingredient in dietary supplements and energy drinks.

The effect of taurine

Some of the effects of taurine are currently being scientifically investigated. [2]

Promising against heart failure

There is exciting data on taurine in heart failure.

In a randomized clinical trial with 14 patients with heart failure, the subjects received either 6g of taurine or a placebo daily for 4 weeks. In the placebo group, the heart function of 4 subjects deteriorated. In the taurine group, heart function improved significantly. [3]

Taurine has a similar effect on the heart as AT2 antagonists and beta-blockers – two drugs used to treat heart failure. [4] Taurine also supports cardiac function by regulating calcium levels in the heart.

In Japan, taurine is officially approved for the treatment of heart failure.

Could help with high blood pressure

High blood pressure is also known as the “silent killer” because it usually causes no symptoms but dramatically increases the risk of heart attack, stroke and heart failure.

There is evidence that taurine may help treat high blood pressure.

In a study with 120 subjects with slightly elevated blood pressure, the participants received either 1.6 g of taurine or a placebo daily for 12 weeks. Taurine was able to significantly reduce blood pressure. The reduction in blood pressure was greatest in subjects who had the highest blood pressure at the start. [5]

Could improve athletic performance

Energy drinks like Red Bull contain taurine and are said to be able to increase performance. However, it is not possible to say whether this is due to taurine, the high caffeine content or other ingredients.

However, taurine is important for muscle function. Some studies have investigated whether taurine supplementation has an impact on athletic performance. [6]

In a study with endurance runners, the subjects were able to run 3 kilometers in a shorter time after taking 1 g of taurine. [7]

In another study, the muscle strength of subjects who took taurine supplements increased. At the same time, muscle soreness and oxidative damage in the muscles decreased.

Other possible uses of taurine

There are indications that taurine could help with certain diseases and conditions. These include certain eye diseases, cardiac arrhythmias, chronic inflammatory diseases and metabolic diseases. Unfortunately, there is very little solid data available so far.

Foods with taurine

The body can produce taurine itself from the amino acid cysteine, but in certain diseases, such as kidney and heart failure, there is an increased need and a deficiency can occur. Taurine is therefore said to be "semi-essential". An additional intake of taurine from outside (through food or nutritional supplements) helps to ensure an adequate supply.

Taurine is found in meat, fish and dairy products. [8] Vegans are therefore at increased risk of deficiency.

Taurine is also added to many energy drinks, such as Red Bull. However, due to the many additives, these are not recommended as part of a healthy diet.

Newborns cannot produce taurine themselves. However, breast milk contains taurine and it is also added to infant formula.

Most people consume 40 – 400 mg of taurine daily through their diet. [9]

Dosage of taurine

For dietary supplements, the recommended dosage is usually 500 – 2000 mg per day. 3000 mg daily is considered safe in the long term and no side effects are known at this dosage. [10]

However, if you have kidney disease, you should be careful when supplementing with taurine. In this case, it is best to talk to your doctor first.

When it comes to taurine as a dietary supplement, you should definitely pay attention to quality, because unfortunately there are many black sheep on the market. Make sure that the product is free of toxic extraction residues, gelling agents such as carrageenan and nanoparticles, sweeteners and sugar substitutes.

Conclusion: Taurine is a very versatile, important nutrient

Taurine is an important nutrient that our body can only produce to a limited extent and that has many important functions. An additional intake could be particularly helpful for certain chronic diseases. When supplementing with taurine, you should definitely choose a high-quality product.