In one study, 2 grams of taurine taken three times per day reduced markers of liver damage while decreasing oxidative stress 48 , Taurine has a wide range of potential health benefits, from reduced seizures to improved eyesight. According to the best available evidence, taurine has no negative side effects when used in the recommended amounts While there have been no direct issues from taurine supplements, athlete deaths in Europe have been linked to energy drinks containing taurine and caffeine.
This has led several countries to ban or limit the sale of taurine However, these deaths may have been caused by the large doses of caffeine or some other substances the athletes were taking.
As with most amino-acid-based supplements, issues could potentially arise in people with kidney problems 51 , When consumed in reasonable amounts by a healthy individual, taurine does not have any known side effects. However, the upper limit for toxicity is much higher — even doses above 2, mg seem to be well tolerated.
Research on the safety of taurine suggests that up to 3, mg per day for an entire lifetime is still safe While some studies may use a higher dose for short periods, 3, mg per day will help you maximize the benefits while staying within a safe range 53 , While you can obtain taurine naturally from meat , dairy and fish , most people will not consume enough to meet the doses used in the studies discussed above Whether you want to improve your health or optimize your sports performance, taurine can be a very cost-effective and safe addition to your supplement regimen.
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Health Conditions Discover Plan Connect. Benefits, Side Effects and More. Taurine is a type of amino acid found in many foods and often added to energy drinks. It is also very safe and has no known side effects when taken in reasonable doses. This article explains everything you need to know about taurine. Share on Pinterest. What Is Taurine? Cited By. This article is cited by 7 publications. Crystal Research and Technology , 54 10 , Solubility of taurine and its application for the crystallization process improvement.
Journal of Molecular Liquids , , Preparation of high quality Microgranulate CrO 3 based on green process design. The Canadian Journal of Chemical Engineering , 95 7 , Abdul Mudalip , F. Adam , J. Parveen , M. Abu Bakar , N. Amran , S. Sulaiman , R. Che Man , Z. Mohd Arshad , S. PeaceHealth endeavors to provide comprehensive health care information, however some topics in this database describe services and procedures not offered by our providers or within our facilities.
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Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Skip to main content. Health Information Library. Uses Taurine is an amino acid -like compound and a component of bile acids, which are used to help absorb fats and fat-soluble vitamins. What Are Star Ratings? This supplement has been used in connection with the following health conditions: Used for Why 3 Stars. Taurine, an amino acid, helps increase the force and effectiveness of heart muscle contractions.
Supplementing with taurine may help improve fat digestion. Taurine has been shown to improve the response to iron therapy in young women with iron-deficiency anemia. Taurine is an amino acid that appears to have an important role in immune cell functions.
Supplementing with it may reduce inflammation. Supplementing with taurine has been found to improve blood vessel function in people with type 1 diabetes. Taurine is an amino acid that is not used in protein synthesis but serves other functions in the body. Because of its role in cardiovascular and nervous system health, it may be an important nutrient for people with type 1 diabetes. A small crossover trial with nine young men with type 1 diabetes found, compared to placebo, supplementing with mg taurine three times per day for two weeks reduced arterial stiffness and increased the blood vessel dilation response to higher blood flow, indicating taurine improved their vascular function.
Findings from animal studies suggest taurine supplementation may improve heart and blood vessel dysfunction associated with type 1 diabetes.
Evidence from laboratory studies also suggests taurine may prevent or reverse damage to insulin-producing pancreatic cells. Taurine also reduced diabetes-related penile muscle scarring and erectile dysfunction in a rat model of type 1 diabetes. Taurine has been shown in preliminary studies to be beneficial for cardiomyopathy.
Taurine, an amino acid that is thought to play a role in the brain's electrical activity, appears to temporarily reduce epileptic seizures in some people. Research has found that supplementing with taurine lowers blood pressure in people, possibly by reducing levels of the hormone epinephrine adrenaline.
Supplementing with taurine may affect insulin secretion and action and may help some people with type 2 diabetes. Taurine is an amino acid that affects glucose and lipid metabolism by acting as an antioxidant and participating in regulation of insulin secretion and action. Low taurine levels have been linked to type 2 diabetes and other metabolic disorders, and animal studies suggest taurine supplementation may protect against diabetes complications. Few studies of taurine supplementation in people with type 2 diabetes have been performed, and these have yielded mixed results; one clinical trial indicated the effects of taurine on metabolism may be determined partly by genetics.
Where to Find It Taurine is found mostly in meat and fish. Possible Deficiencies Most people, including vegans vegetarians who eat no dairy or eggs , do not need taurine supplements.
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