Taurine Benefits And Side effects

If you're an energy drink lover, chances are you've encountered the word "taurine" for a time or two. Sometimes, the phrase "With taurine" is printed on the bottle. In some cases, the drinks proudly announce that they don't contain any amino acids. Energy drinks often contain taurine because of its potential to promote energy levels and improve athletic performance.

It raises an inevitable question: What the heck does taurine benefits bodybuilding? And, more importantly, how does it affect your health? Let us guide you through its risks and benefits and help understand whether supplementation is good.

What Is Taurine?

Taurine is a naturally recurring sulfur-containing amino acid primarily concentrated in the brain, eyes, heart, and muscles. While amino acids are often referred to as the building blocks of protein, it's crucial to note that taurine plays a different role in your body. It's a conditionally essential amino acid crucial during illness and stress.

Rest assured, taurine, despite common misconceptions, is not derived from bull semen or urine. Taurine is found in some foods, and your body has the ability to produce it by itself. This means that taurine deficiency is unlikely in healthy adults, as our bodies are equipped to maintain adequate levels.

Sources Of Taurine

Taurine, a crucial amino acid, is primarily found in animal proteins such as meat, seafood, and dairy. It's important to note that plants contain no appreciable amount of taurine.

As a result, people following a vegan or vegetarian diet may be at risk of lower taurine levels, compared to those who regularly consume animal proteins. Even so, taurine deficiency is not very common. This is thanks to your body’s ability to produce taurine from other amino acids in your liver.

Taurine can also be obtained from food and some energy drinks. These typically provide around 750 mg per237-mL serving.

The taurine used in supplements and energy drinks is usually synthetic, as it’s not derived from animals. It's important to note that synthetic taurine is chemically identical to the taurine found in animal products, and therefore, it’s suitable for those eating a vegan or vegetarian diet.

Taurine Benefits

Despite the growing interest in taurine, we still don't know much. Like many amino acids and supplements, taurine's supplement benefits are not fully understood. This underscores the need for further clinical research to confirm its properties and potential health benefits.

Maintain proper hydration. When we talk about 'hydration,' we're referring to the delicate balance of electrolytes at the cellular level, particularly in your skin and hair. Taurine plays a significant role in this process.
Form bile salts in the liver, which aid digestion. Bile acids are essential to our metabolism because they break down the fatty acids in your intestines, like triglycerides and cholesterol.
Regulate mineral levels (specifically calcium) in certain cells, such as bone and muscle cells.
Support the development and functioning of the central nervous system. Non-human studies indicate that taurine protects your brain against aging and the development of specific neurological problems.
Supports your vision. In your retinas, taurine is the most abundant amino acid, which protects them against degenerative diseases.
Support your immune system. Taurine is an antioxidant that protects cells from inflammatory and oxidative stress.

More Potential Health Benefits

There has been little research on the clinical benefits of taurine, especially in isolation. As a result, it's difficult to know whether any of the taurine powder benefits listed below are true:

Taurine holds the potential to significantly enhance heart function. Several studies have indicated that taurine can regulate BP and improve heart function. It also shows promise in managing blood fat levels (triglycerides and cholesterol) in individuals with heart conditions such as heart failure.

If proven effective in regulating blood pressure, taurine could be a game-changer in preventing heart disease. Early research suggests that when present at high levels, taurine could be a potent ally in the fight against heart disease.

May help with diabetes management. Research indicates that taurine can enhance insulin sensitivity, thereby enhancing our body's utilization of insulin.

This means that taurine could potentially improve the body's response to insulin, leading to controlled blood glucose, reduced risk of Type 2 diabetes, and enhanced blood glucose management for individuals already living with the condition.

That would mean a slowing of the disease process and a reduction in complications like diabetes-related neuropathy, retinopathy, and nephropathy.

Taurine has the potential to significantly enhance exercise performance. While we are still determining the full extent of its impact, studies suggest that taurine can boost oxygen uptake in the body, delaying fatigue. It'll also reduce muscle damage, thereby improving recovery and strength.

Taurine Is Best Combined With?

Looking to conquer muscle fatigue and push your workouts to the next level? GNC Select Creatine + Taurine is your solution. This potent blend of GNC Creatine combines 1500 mg of Creatine and 1500 mg of L-Taurine, providing a powerful boost to your performance.

GNC Taurine fuels your muscles for sustained energy, while Taurine regulates calcium levels to prevent fatigue and enhance endurance. The result? Enhanced muscle power, faster recovery times, and support for intense training sessions.

With GNC Select Taurine and Creatine , you can combat muscle fatigue and create the perfect conditions for muscle growth, helping you reach your fitness goals faster and with less strain.

Precautions To Consider While Consuming Taurine

Taurine is commonly found in foods when taken by mouth. It is possibly safe to use as a medicine for up to three months.

Pregnancy & Breast-Feeding: Taurine is commonly consumed in many food items. However, there isn't enough reliable research to know if taurine is safe to use as a medicine if pregnant or breastfeeding. To stay on the safe side, stick to food amounts.
Children: It is possibly safe when consumed by mouth as medicine for up to 84 weeks.

Side Effects Of Taurine

While taurine is generally considered safe, some potential side effects exist, particularly at high intake levels. However, it's important to note some uncertainties:

While most studies on taurine's safety involve energy drinks containing other ingredients like caffeine, there's a clear need for more research to separate taurine's specific effects. This ongoing research gives hope for a more comprehensive understanding in the future.
It's important to consume taurine in moderation, as excessive amounts might be linked to:

Nausea
Vomiting
Headaches
Stomach pain
Liver discomfort

It's important to remember that these uncertainties do not necessarily mean taurine is harmful. It's unclear whether taurine directly causes these side effects, or if they could be caused by other ingredients often consumed with taurine, such as caffeine or sugar.

This uncertainty should not cause undue concern, but rather encourage a balanced approach to taurine consumption.

Conclusion

Taurine has been studied for its therapeutic roles in managing diabetes and heart condition risk factors like high blood pressure. It also shows promise for improving different measures of sports performance. However, it's important to note that more research is needed on humans to understand their potential benefits fully.

With its strong safety profile, Taurine offers a secure option for those considering supplements. However, it's important to note that it may interact with certain medications, so it's advised to talk with a healthcare professional before taking it.