Taurine

Description

Health Benefits

May Improve Blood Sugar Levels in People With Diabetes 

It helps regulate glucose, or blood sugar, in the body. It also has anti-inflammatory and antioxidant properties that may benefit people with high blood sugar levels.

Research shows that levels of taurine in the blood are 25% lower in people with diabetes, which may negatively impact blood sugar control. Studies also show that people with higher blood taurine levels have lower fasting blood sugar levels and fewer diabetes-related complications.

May Support Athletic Performance

Taurine supplements may enhance exercise performance and recovery through several mechanisms. The amino acid supports mitochondrial function, which may improve power and enhance overall athletic performance.

A study of 30 male speed skaters found that supplementation with a single 6-gram dose of taurine 60 minutes before exercising improved power output during exercise compared to placebo treatment. The taurine treatment also reduced perceived exertion rates, meaning it may help make exhaustive exercise seem easier.

May Protect Heart Health

It is found in high levels in cardiac muscle. Some research suggests that supplementing with taurine may help reduce heart disease risk factors, like high blood pressure and lipid levels, and benefit people with certain heart conditions.

Taurine’s powerful anti-inflammatory and antioxidant effects may benefit overall heart function. It may also support cholesterol breakdown and excretion and help dilate blood vessels, reducing blood pressure.

A research review including 12 studies found that supplementing taurine in doses ranging from 0.5-6 grams per day for 15 days to six months significantly reduced systolic and diastolic blood pressure, total cholesterol, and triglyceride levels in people with liver or metabolic conditions such as diabetes, hepatitis, fatty liver, and obesity.

It is involved in energy production, blood sugar and calcium regulation, bile salt formation, fetal development, and mitochondrial function.

Though most people don’t require supplement, research shows that taurine supplements may be helpful for specific populations, such as athletes and people with diabetes.

• 1.It may possess anti-inflammatory properties and facilitate the production of antioxidant enzymes. Additionally, it has the potential to elevate concentrations of antioxidant precursor molecules such as hypotaurine and cysteine.

• 2.The authors used as supplementation in mice and observed enhanced tolerance to oxidative stress and reduced instances of oxidative damage to DNA.
• 3.Taurine’s further found to be involved in the mitochondrial transfer RNAs. Mitochondrial transfer RNAs also play a significant role in the translation process. And thus, supplementing with Taurine can reverse some of the age-related loss of Taurine in mitochondrial transfer RNAs.
• 4.Reduced depression-like be haviour and anxiety, Improved glucose homeostasis, improved health span
• 5.Suppression of senescence suppresses the adverse consequences of telomerase deficiency and DNA damage.
• 6.It modulates nutrient sensing and proteostasis pathways and improves mitochondrial health.
• 7.As supplementation improves health parameters in middle-aged nonhuman primates.

How To Use it  ?

It is available in many forms, including capsules and powders. It can be taken as a standalone supplement and is also commonly found in multi-ingredient supplements such as pre-workouts and amino acid products.

As supplements offer both acute and long-term health benefits. People with conditions like diabetes may take taurine supplements daily for extended periods, while one-time doses of taurine may be helpful before an intense workout or athletic competition. When taken in one-time doses for athletic performance and recovery benefits, it is usually taken 1-3 hours before exercise.

Dosage

Dosing for varies depending on its intended use, but most studies have used doses between 0.5-6 grams per day and it is usually taken in a single dose to support athletic performance.

People often take split doses when using taurine to treat health conditions like high blood pressure and diabetes.

If you’re unsure how much taurine you should take, consult a healthcare provider, especially if you’re using it to improve a medical condition.

Is Taurine Safe?

Supplemental taurine is considered very safe and isn’t associated with adverse side effects, even when taken in high doses for long periods.

Even though its supplements are considered safe, it’s best to check with a healthcare provider before taking them, as they may not be necessary or appropriate for everyone. People who are pregnant or breastfeeding and people with medical conditions like bipolar disorder, epilepsy, and kidney problems should consult a healthcare provider before taking supplements.

Although it is considered safe, formulations containing taurine and other ingredients may affect the body differently.

Ingredients found in certain taurine-containing products may not be safe for everyone. Taurine is a popular ingredient in energy drinks and pre-workout supplements, which often include stimulant ingredients like caffeine and guarana. People who are sensitive to stimulants or have a medical condition that can be negatively impacted by stimulants, such as arrhythmia or anxiety, may want to avoid these products or talk to a healthcare provider first.

What To Look For ?

If you’re interested in taking a taurine supplement, it’s important to choose a high-quality supplement from a reputable company. Many supplement companies are certified by third-party organizations like U.S. Pharmacopeia, Consumer Lab, and NSF International, which set strict dietary supplement quality and safety standards.

Remember that taurine is often used in supplements that contain other ingredients, some of which may not be appropriate for your health needs. When shopping for taurine supplements, read product labels carefully and avoid supplements that contain ingredients that may not be safe for you.

Side Effects

As mentioned above, taurine is considered safe and isn’t usually associated with side effects. However, higher doses may lead to gastrointestinal symptoms and a few other minor side effects, such as:

• Nausea
• Vomiting
• Headache

If you experience side effects when taking supplements, stop taking the product immediately and consult your healthcare provider if the symptoms don’t resolve.