These effects may include:. Taurine plays an essential role in metabolism and digestion, as it helps the liver to create bile salts. Bile salts help break down fatty acids in the intestines. Each day, an adult breaks down about mg of cholesterol and converts it to bile. To do this, it needs specific amino acids, such as taurine.
According to a review , taurine is the most plentiful amino acid in the retina of the eye and helps protect against retinal degeneration. The review also states that reduced amounts of taurine may play a role in eye disorders, such as glaucoma and diabetic retinopathy. The research suggests that doctors should consider taurine as a potential treatment for these conditions. However, scientists have yet to conduct the necessary clinical trials.
Scientists have identified a link between a lack of taurine and cardiomyopathy. Cardiomyopathy is a condition that causes the heart to work harder than it should. It is a major risk factor for congestive heart failure. A review indicates that taurine helped slow the progression of atherosclerosis in animals.
Atherosclerosis refers to a buildup of fatty deposits or plaque within the arteries due to high cholesterol levels. This condition is a major risk factor for cardiovascular diseases, such as stroke. A study investigated the effects of taurine supplements and exercise in people with heart failure.
People who exercised before and after taking taurine for 2 weeks showed lower levels of blood cholesterol and inflammation , compared to those who took a placebo. The muscles contain high levels of taurine. It helps to ensure proper muscle function and protects against muscle damage. According to a review , taurine could also play an important role in the treatment of neuromuscular disorders, such as muscular dystrophy.
However, there is a need for more research in this area. Taurine may have a protective effect on the brain. As a review posted to Brain Defects Research notes, taurine supplementation works to promote healthy long-term memory storage. According to the review, the amount of taurine in the brain decreases with age. Taurine supplementation may help to maintain these levels across the lifespan.
Some scientists believe that this could fend off certain age-related neurodegenerative conditions. Some mice received the 6-week taurine supplementation, while some received a placebo. Mice that received the taurine showed improvements in Alzheimer-like learning and memory deficits. Further research is necessary to determine whether these same benefits apply to humans.
According to the review in Brain Defects Research , taurine imbalance also seems to play a role in epilepsy , autism , particularly in people who have experienced a brain injury. Animal studies have consistently shown that taurine helps alleviate symptoms of neurotoxicity and neurological impairment in rodents.
However, there is currently insufficient evidence to confirm whether taurine helps to protect against specific neurological conditions in humans. Research shows that taurine benefits your health by protecting against or improving conditions related to your vital organs and bodily functions. When taken in moderation by healthy people, taurine has no known adverse side effects.
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Here's the science behind its biggest benefits…. What it is Benefits Risks tl;dr Taurine is essential and everywhere inside you — sort of like love and coffee. These types of acids combine to produce protein in the body, including keratin, which is the primary component of hair.
A keratin deficiency will invariably lead to hair loss, but taurine supplements remedy this problem by replenishing the base materials responsible for keratin production.
In this way, taurine is not only great for preventing hair loss, but it also encourages new hair to grow. That is not all though. When you are anxious, your blood vessels contract and as a result less blood reaches the follicles. Less blood means fewer nutrients and thin, unhealthy hair that is more likely to fall out.
Taurine lowers anxiety and in doing so gives hair health a boost. Similarly, taurine has marked beneficial effects on kidney function, so your body will be able to flush away toxins more effectively; relating this to the scalp region specifically, that means the smooth removal of dihydrotestosterone, which builds up on the hair follicles and stops them receiving adequate blood flow.
That causes hair damage and eventually loss, but dihydrotestosterone, along with a range of other toxins, is processed by the kidneys. You can find taurine present in a number of sources, for instance it holds a regular presence in our best casein protein powders shortlist.
Few other supplements apart from perhaps raw protein are as effective for those trying to get ripped and, since taurine is one of the safest supplements available, bodybuilders are free to up their dosage accordingly. The first thing to point out is that simply consuming taurine rich foods will not be enough to reap the muscle building benefits of taurine.
Although those foods do contain a small dosage, it is nowhere near enough, so you will need a taurine supplementation in the form of either tablets or powder also, the latter of which is preferable simply because it contains more taurine that is absorbed at a more rapid rate. As previously noted, taurine encourages the body to burn through fat as opposed to carbohydrates, which is a more efficient method of energy generation. Since it also increases muscle pumps and your muscle's capacity to bear a heavier load, the benefits for bodybuilders are obvious.
Moreover, all amino acids have a crucial role to play in muscle repair, recovery and growth. Specific studies conducted around weightlifting have returned extremely positive results.
In studies where participants undertook deliberately muscle-damaging routines, those who supplemented with taurine showcased far less muscle degradation than those who did not. These results are especially encouraging and show that not only will taurine help bodybuilders lift for longer and more effectively, but it will also protect the muscles at the same time. For help creating a workout that best suits your bodybuilding goals, use our home workout generator to build your own unique home workout.
Understandably one of the most commonly researched areas on this topic, the effects of L-taurine on cardiovascular health make it an extremely attractive supplement. Studies have been extensive in this area, and they have all returned favourable results that suggest taurine has some profound effects on the heart and can make a notable difference to those suffering from cardiovascular problems, such as high blood pressure, cholesterol and heart disease.
A collection of findings from animals and humans suggest that taurine benefits the heart by improving the health of your arteries. That leads to a decrease in blood pressure, enhanced blood flow and the healthy oxygenation of tissue in the heart. This theory can be supported by the findings of a study, published by the American Journal of Hypertension , which concluded that taurine supplementation, in combination with exercise, prevents hypertension and increases exercise capacity.
Furthermore, a report published in the American Journal of Cardiovascular Disease, analysing a number of experimental and human studies around the role of taurine in the vasculature, found:.
Additionally, taurine indirectly benefits the heart by its proven results in weight loss. It encourages the body to burn through fat rather than carbs as you exercise. That, in turn, is a great way to combat obesity, another major risk factor for heart disease.
Taurine actually makes exercise more effective and can transform your body into an efficient fat burning machine. This can be supported by the findings of a study which analysed the beneficial effects of taurine on serum lipids in overweight or obese non-diabetic subjects. In this experiment, researchers found that taurine supplementation decreased triacylglycerol the main constituents of body fat in humans and total cholesterol in subjects significantly.
Body weight also reduced significantly in the group given the taurine supplementation. For anybody struggling with cardiovascular health, getting enough exercise can be a real struggle. Lack of exercise might then lead to weight gain, higher blood pressure and general ill health, exacerbating the heart disease. For an alternative to taurine, you might be intrigued to know that improving heart and cardiovasclar health is also one of the health benefits of the eggplant.
Numerous studies have found that taurine boosts the athletic potential of those suffering from heart disease, helps them to exercise for longer and even cuts their cholesterol. Taurine affects the kidneys, brain, blood and muscles, so it is reasonable to worry about the correct dosage. Many wonder what taurine is made from and how this might affect the dosage, especially as taurine already occurs naturally in the body. The standard taurine dosage is between mg per day. Most people choose to get this dose via powders or tablets, which are both widely available and reasonably cheap.
Athletes, for example, will require a higher dose than those trying to combat hair loss, and anxiety sufferers will likely fall somewhere in between. With taurine, danger only becomes a real concern with incredibly high doses.
Studies have confirmed that dosage up to mg per day is still considered safe. This means taurine can be consumed without the addition of the same concerns other supplements have when consumed in large quantities, but it is still important to be aware of your recommended dosage. Taurine does occur naturally in foods, as well as many of the products in OriGym's best energy drinks to boost your workout article , but not in large enough quantities to offer the tangible benefits discussed on this list.
Vegans and vegetarians are much more likely to develop a taurine deficiency than meat eaters, so it is important to bear this in mind. Taurine foods are mostly recognised as meat, fish and dairy. Let us break it down for you further:. Taurine is often present in energy drinks, but with a caveat. Any taurine energy drinks will likely also contain large amounts of sugar, additives and additional caffeine, which will negate most the health benefits associated with the taurine.
Alternatively, we have an entire guide on the best natural energy drinks for those who want the boost , without all the additives of most caffeinated energy drinks. The good news is that overall, this organic acid supplement is impressively safe, with very few side effects of taurine and plenty of benefits. There is an increased risk to people who suffer from kidney problems or have impaired kidney function, but that is a risk which is shared by all amino acid based supplements.
Taurine is exceptionally safe and there are no known side effects associated with taking the correct taurine dose. Problems only begin when you mix taurine with other products and supplements. Unfortunately, as previously mentioned, they also contain an array of sugars, additives and large quantities of caffeine. Drinking too much caffeine is highly likely to result in sleep disturbances, energy crashes and jitters, with some people even experiencing allergic reactions.
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