Your body can also make arginine in addition to getting it from food sources, so deficiencies are rare. Other side effects include increased stomach acid and diarrhea. Taurine may help reduce high blood pressure by decreasing the resistance of blood flow in your blood vessel walls and by improving the efficiency of skeletal and heart muscle contractions (9, 12, 13). Research shows that taurine, when paired with caffeine, improves reaction time and reduces sleepiness in sleep-deprived people. Now scientists are finding that it may help prevent infection. Taurine helps to protect liver cells by reducing the severity of an oxidative stress-induced liver injury. Instead, its considered a conditionally essential amino acid, meaning it becomes essential only in times of illness and stress (1). Physically, the compound makes athletes perform better and longer. This type of Taurine is not vegan. It's particularly concentrated in your brain, eyes, heart, and muscles ( 1 ). Do Protein Shakes Work? Taurine is essential in reducing tinnitus and can also help reverse the biological hearing loss. Taurine is a naturally occurring sulfur-containing amino acid. so that . This article explains how to start working out and stick to it in the long run. Still, low taurine levels have similarly been associated with these conditions (4). . Taurine is an antioxidant, meaning that it helps liver function and promotes body detoxification. It also help support reproductive health. This helps reduce your risk for obesity and diabetes, which are now recognized as major causes of chronic disease. Studies suggest that high levels of taurine may prevent type 2 diabetes by controlling blood sugar and promoting insulin use. Therefore, its suitable for those eating a vegan or vegetarian diet (5). However, there are several myths and misconception about taurine products. Taurine is an amino acid that is present in many foods. Its also available as a supplement, which studies show may help people manage certain conditions or diseases. Most healthy adults meet their daily requirements by eating a healthy, balanced diet. Due to the controversial nature of health debates on such products, a neutral but thorough explanation is necessary. Studies have shown it can help to heal periodontal disease. This amount would be difficult to get through food alone and more likely acquired through energy drinks or supplements. Taurine is naturally derived from cysteine. Most energy drinks, like Red Bull and Monster, contain significant amounts of taurine mixed with other ingredients and therefore should not pass as a taurine supplement. Oxidative muscle fibers, which are used during endurance exercise and movements, contain the most taurine, per the May 2021 review in the Journal of the International Society of Sports Nutrition. While your body can make its own taurine and it's available through a variety of foods, it's still possible to not get enough. Mixing alcoholic drinks and taurine could lead to dehydration and abnormal heart rates, since they are both diuretics. It occurs naturally in the body. How taurine can help combat insomnia and improve your sleep Two grams of taurine daily for seven days improved oxygen use, workload and exercise time when compared to baseline in one study, but other studies have not shown significant effects, per the review. Unfortunately, taurine deficiencies are fairly common, particularly in people who are on a vegetarian diet. There are many natural taurine sources available in meat and other animal products. Processed kibble diets contain between 30-90% non-meat ingredients. Animal tissues like the human intestine, breast milk, and eye retina have significant levels of taurine. Although extremely rare, taurine deficiency has been shown to lead to serious health issues in animal studies. If your baby or child is on a vegan diet, it may be necessary to supplement with taurine through foods or formulas fortified with it, per the University of Rochester Medical Center. This facilitates the process of burning fats. It can also be found as a supplement; since it is generally found in meat and fish, those who are plant-based may take supplements to ensure they are getting enough. Originally found from bull semen and bile, taurine has been found to increase testosterone production without increasing estradiol concentration. Taurine is actually found naturally in meat such as beef and chicken, and also in fish such as salmon and mackerel - and can benefit your healthy lifestyle more than you think. All maps, graphics, flags, photos and original descriptions 2022 worldatlas.com. The nine essential amino acids are critical for many functions in your body, and some people take them in supplement form. Talk to your doctor about whether more taurine in your diet would benefit your health and how you should take it., The best natural sources of taurine include:, American Heart Association: What is Cholesterol?, Atherosclerosis: The potential protective effects of taurine on coronary heart disease., Biomolecules: The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus., Biomolecules & Therapeutics: Effects and Mechanisms of Taurine as a Therapeutic Agent., Experimental & Clinical Cardiology: The potential health benefits of taurine in cardiovascular disease., Experimental & Molecular Medicine: Taurine ameliorates hyperglycemia and dyslipidemia by reducing insulin resistance and leptin level in Otsuka Long-Evans Tokushima fatty (OLETF) rats with long-term diabetes., Frontiers in Physiology: Taurine: A Potential Ergogenic Aid for Preventing Muscle Damage and Protein Catabolism and Decreasing Oxidative Stress Produced by Endurance Exercise., Harvard Medical School: Whats the beef with red meat?, International Journal of Sport Nutrition and Exercise Metabolism: The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists., Journal of American Academy of Nurse Practitioners: Energy drinks: what is all the hype? Taurine in breast milk is essential since prematurely born babies have low levels of the compound since they lack the necessary enzymes that convert cystathionine to cysteine. Taurine is found naturally in the flesh of animals, so it's present in meat and fish. The same review also suggests that taurine could have protective effects against diabetes-related complications such as nerve damage, kidney damage, and heart disease (6). For example, studies show that foods such as sardines, which are rich in taurine, omega-3 fatty acids and vitamin help reduce inflammation and prevent fat gain. While red meat is a good source of taurine, it's also high in saturated fat. Amounts of taurine used in energy drinks and food supplements are far below this level and therefore considered safe with no side effects. Our bodies produce taurine as an amino acid. Taurine is a conditionally essential amino acid, meaning you need more of it during periods of stress or illness. Necessary for the proper functioning of the organs, nerves, and immune system, taurine is also important for the body's metabolism. It was first obtained by extraction from the stomach bile of an Ox in 1827. What Is Taurine? Birds of this order feed their young ones with spiders which have taurine-rich tissues. Taurine is low in plant foods. Despite this, taurine is a conditionally essential amino acid. Too much caffeine may result in an increase in blood pressure and increases the heart rate. Pork loin is a good source of phosphorus, zinc and several B vitamins. Taurine helps the body digest fats and oils and is found naturally in bile acids in the gut. Synthetic taurine found in energy drinks and supplements is thought to boost physical and cognitive performance. For most people, this means that if you eat a balanced diet, you probably get all you need. Still, some people have reported side effects after taking taurine, including (20): Its unclear whether these side effects are related to the amino acid or to a different ingredient that may have been taken alongside taurine. All rights reserved. The main sources of taurine are animal proteins such as meat, seafood, and dairy. It's not clear if the taurine in energy drinks can actually boost your workout. There are many laboratories all over the world that produce synthetic taurine through the process of ammonolysis. Although taurine is found in bull semen or bile, commercial products that contain taurine uses lab-synthesized taurine which is safe and suitable for people who want to avoid using animal products. Opticians call this condition Central Retinal Degeneration (CRD). Taurine deficiency in humans is rare, so its effects remain largely unknown. Today, Red Bull continues to include taurine in its formula. Taurine is found in other animal tissues, as well, including the human intestine, breast milk, meat, and fish. When used in nootropic supplements, Taurine is most likely to be combined with an amino acid known as L-Theanine, which can provide calming effects to the body. In an 8-ounce or . It occurs naturally in your body and is found in high concentrations in the brain, eyes, heart, and muscle tissues [1]. Since salami is a processed meat high in sodium, you may want to find another way to get your daily dose of taurine. According to the Feline Nutrition Foundation, cats are unable to synthesize enough taurine naturally and need to get it from their diets. In animal models, taurine deficiency has been shown to cause eye damage, chronic liver disease, muscle weakening, and an increased risk of developing diabetes (1). The easiest and most cost-effective way to reach this dosage is through powder or capsule supplements. cook tender juicy chicken breasts in the oven, 2020-2025 Dietary Guidelines for Americans, Current Opinion in Clinical Nutrition and Metabolic Care, Molecular Vision: "Review: Taurine: A very essential amino acid", Clevland Clinic Journal of Medicine: "Taurine, energy drinks, and neuroendocrine effects", Journal of the International Society of Sports Nutrition:"Taurine in sports and exercise", University of Rochester Medical Center: "Taurine", Amino Acids: "Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health", Redox Biology: "Taurine and its analogs in neurological disorders: Focus on therapeutic potential and molecular mechanisms", Nutrients: "The Anti-Inflammatory Effect of Taurine on Cardiovascular Disease", Therapeutic Advances in Cardiovascular Disease: "Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure", Mayo Clinic: "Cuts of beef: A guide to the leanest selections", National Institutes of Health: "Selenium", World Health Organization: "Cancer: Carcinogenicity of the consumption of red meat and processed meat", FDA: "Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years", Journal of Animal Physiology and Animal Nutrition: "Taurine concentrations in animal feed ingredients; cooking influences taurine content", Regulatory Toxicology and Pharmacology: "Risk assessment for the amino acids taurine, L-glutamine and L-arginine", Pet MD: "Taurine for Dogs: Do Dogs Need Taurine Supplements? Taurine is found naturally in certain foods, such as meat and fish. It also helps in the development of mental function in children. Its also added to many energy drinks. Since taurine is created naturally in the human body, a good diet supplies all you need. If you choose dark meat for its juicy flavor but are concerned about the effects of too much saturated fat, try this fool-proof way to cook tender juicy chicken breasts in the oven. More research is needed, but studies suggest that taurines effects can reduce muscle fatigue, soreness, and damage during and after exercise. Being a conditional amino acid, the body naturally manufactures this compound, unlike essential amino acids. However, keep in mind that an EFSA report from 2012 suggests that up to 6,000 daily is safe, demonstrating its strong safety profile (19). Uncoordinated electric signals increase the likeliness of seizures.

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