Taurine is an amino sulfonic acid that is found in high levels in the skeletal and heart muscles of humans, as well as in white blood cells, and the central nervous system. Taurine is found in large amounts in the brain, retina, heart, and blood cells called platelets. The best food sources are meat and fish. It is also found in some plants, such as seaweed, fungi and bacteria. Taurine is a main ingredient in bile and aids in the digestion of fats and the absorption of vitamins that are fat soluble. It is a necessary acid that our body produces naturally.
Austrian scientists Friedrich Tiedermann and Leopold Gmelin first identified taurine in 1827 in the bile of an ox. This is where the name originates—taurine comes from the Latin word for bull, Taurus. While we know for sure that taurine aids in the breakdown of fats and absorption of vitamins, there are many other claims that have been made concerning its usefulness in the human body. In infants and some animals, specifically cats, taurine is a requirement for eye health and development. Premature infants who cannot naturally produce taurine must have formula with taurine added to ensure proper development.
Taurine has many known benefits, although some have not been definitively proven. It may reduce high blood pressure in adults and is being tested as a potential treatment for bipolar depression. Studies on mice have shown that taking taurine supplements while on a high fat diet kept them from gaining weight. In other studies, diabetic rats saw improvement in losing weight, and lower blood sugar levels.
Taurine is possibly best known as a health supplement, and is used in a variety of products. People that exercise take supplements of taurine coupled with creatine which may help in reducing muscle fatigue and soreness. Energy drinks, which are becoming hugely popular, especially among the teen and young adult set, often list taurine as one of its main supplemental ingredients. Some energy drinks contain up to 2000 mg of taurine, which is within daily suggested doses of 50 mg to 3 grams.
Taurine is required for building up of proteins and aids the photoreceptors, which help the eye function. It also helps in sperm motility, blood platelet activity and insulin activity. Taurine benefits comprise nervous system regulation, bile formation, blood pressure lowering, treatment of hepatitis, cystic fibrosis, hypertension and congestive heart failure. Some other uses of taurine are in mental performance, seizure disorders, autism, ADHD and retina disorders. For most people, adequate amount of taurine is prepared by the body itself. A person requires extra taurine during times of physical exertion, illness or injury.
People undergoing IV feedings, baby formula-fed infants and some others, need supplementation or dietary intake of taurine. Infants who are not breastfed, need taurine supplementation as cow's milk does not provide taurine and their bodies have not yet developed the ability to make it. Moreover, people who are fed via tubes also need taurine supplementation. Taurine is available in large amounts in protein rich foods like meat and fish. It is also present in the form of dietary supplements and energy drinks. Excess taurine taken into the body is excreted via the kidneys.
Studies involving taurine were widely done in various conditions that affect the heart. Taurine helps maintain the heart's intracellular calcium levels which ultimately protects heart muscle. Taurine has positive inotropic effects making it significant for lowering blood pressure. Taurine is also capable of lowering cholesterol levels and preventing cardiac arrhythmias.
Taurine as an amino acid has a distinct ability to perform the works of an antioxidant. It has demonstrated an ability to prevent neutrophil bursting and subsequent oxidative stress, which can damage heart tissue. Because of such mechanism, it has been found out that taurine is beneficial in congestive heart failure.
Due to the high taurine concentration found in retinal tissue, it has been found out that taurine supplementation is helpful in treating retinal degeneration and retinitis pigmentosis. Therapuetic effects are due partly to the oxidant properties of taurine. It also appears that taurine regulate osmotic pressure in the eyes and prevents lipid peroxidatin.
It has also been proven that taurine and a synthetic version known as acomprosate are very effective in the treatment of alcoholism and alcohol withdrawal. A study reveals that a dose of one gram taken three times daily during the withdrawal phase greatly reduced psychotic episodes. Also it was observed that individuals taking taurine were less likely to relapse. Taurine has also demonstrated therapeutic benefits in the treatment of diabetes, hepatitis, cystic fibrosis and Alzheimer's disease.
Food sources of taurine can come in the variety of foods that we eat each day. These natural sources of foods rich in taurine include eggs, meat, red meat, brewer's yeast, milk and dairy products, fish or seafoods such as shrimp, scallops, clams, and other shellfish. Though most of the foods that are rich in taurine are the ones that are also rich in protein which mostly includes meat products and meat, vegatarians should not worry too much about this for there are amino acid supplements to raise their taurine levels without adding meat and fish into their diet.
Taurine can also be produced from the amino acid cysteine in the presence of the cofactor Vitamin B6. If there is an absence of cycteine or Vitamin B6 then the diet is deficient of taurine and should be supplemented. Since infants cannot make taurine for themselves, taurine supplementation is necessary for them. They can receive sufficient taurine either through breast milk which has a high taurine content or through infant formulas.
Taurine dosage amounts recommended by doctors are usually around 1.5g to 6g on a daily basis.
The following doses have
been studied in scientific research:
BY MOUTH:
For the treatment of congestive heart failure: 2-6 grams of taurine per day in two or three divided doses.
For the treatment of acute hepatitis: 4 grams of taurine 3 times daily for 6 weeks.
Although taurine is a "natural" product, it does not mean that it is free of side effects. In general, studies have reported no significant taurine side effects from supplements. However, it is still possible for side effects to occur. If you experience any possible side effects of taurine, be sure to contact your healthcare provider.
Taurine is considered safe for children and adults when taken in appropriate amounts. Taurine has been given to even 4 month old infants. In studies, lasting up to one year on adults, no particular negative effects of taurine were revealed. It is essential to make a note of the body weight, body type and body ailments such as asthma, heart diseases, cancer, arthritis, etc. before starting the use of any supplements.
Pregnant and breastfeeding mothers may be advised to avoid taurine use. There's no proof that taurine side effects will adversely affect unborn children or babies. Until research has proven that it’s safe for babies, however, many doctors think it’s best to avoid it.
There is some concern that taking too much taurine might make bipolar disorder worse. Some studies reveal that taurine can aggravate bipolar disorder. One 36 year old man with adequately controlled bipolar disorder exhibited symptoms of mania, after gulping down several cans of energy drink over a period of 4 days. Whether the erupted symptoms were side effects of taurine in energy drinks or were the negative effect of inositol, caffeine or other ingredients in the energy drink is still a mystery. Side effects of taurine in energy drinks has still not been studied properly, so it is difficult to say anything in this matter.
People allergic to food, dyes or preservatives should keep away from taurine supplements because there are chances of allergy aggravation.
People taking taurine supplements need to be wary about the bottles in which the supplements come. The information provided on the bottle may not always be a reflection of what is inside. Some taurine supplements have been found with heavy metal contaminants or prescription drugs. These contaminants are present in larger concentrations than mentioned on the label. We do not know what kind of taurine side effects can be caused by such contaminants, which is why it is important to purchase the supplements from trusted and reputable manufacturers. Pharmacists are the good resources for obtaining information regarding reputable manufacturers.
The following reviews have been selected:
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Reviewer: kelly, 45-54 Female, 5/24/2011 2:34:58 PM
Comment:
I recently became highly allergic to MSG. Migraines & nausea were daily issues. I read on line that Taurine could help. Wow, what a difference, I still have to watch what I eat, but I have not had a migraine since I started taking it. Life saver for people who are allergic to MSG.
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12 of 13 people found the following review helpful:
5.0 out of 5 stars Amazing Natural Cure...., June 5, 2011
By
James Murray (Olathe, KS, US)
I am NOT A TRAINER just your average human being who has suffered from Restless Leg Syndrom for many years. I have had no alternative (UNTIL NOW) but to take Requip to tame the twitches and get some sleep. I tried this product because I noticed that when I consumed Monster Energy Drinks (especially at night) that the problem was lessened or not a problem. I did some research and concluded that it must be the taurine. I tried capsule form and this product, and not only does it eliminate the RLS problem, it really does increase metabolism, and weight loss is a great added benefit. This manufactures product really works with no side effects, at least in my case.
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Reason for taking: Mental performance
Reviewer: Handytim, 45-54 Male, 4/26/2011 6:36:31 AM
Comment:
1000 mg daily-helps mental performance..in a ohysically demanding job, lots of lifting-will increase to 2000mg for more athletic performance-lost over 10 pounds in 6 weeks, 15 more and Ill be back to normal
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9 of 11 people found the following review helpful:
5.0 out of 5 stars Love [it], June 19, 2010
By
K. McAllister (Tehachapi, CA USA)
I'm a personal trainer and recently underwent a cycle of supplements that cause muscle cramping, so I added 3g of Taurine to my nightly supplement regimen. This Taurine worked... and nixed the cramps at first use.
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Reviewer: 55-64 Male, 1/11/2011 11:59:35 PM
Comment:
I started using it because I read that it inhibits arrythmia's and anxiety. I cannot believe how well it works without any side effects. I have suffered from anxiety for years and now I am always calm and feel perfectly normal. I rarely have any skipped beats and they do not bother me much when I do. I take 2 grams per day on an empty stomach.
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2 of 5 people found the following review helpful:
5.0 out of 5 stars Taurine..., July 20, 2011
By
Linda
Great savings on a great product! I use for my Doberman to help his heart. As a bonus it calms him as he is young and excitable!
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Reviewer: InLawsAttic, 45-54 Female, 5/16/2010 3:07:35 PM
Comment:
I have chronic bronchial infections from allergies and these have been going on for years and is often worse seasonally. I had always been diagnosed with bronchial/sinusitis. THEN, after moving to an especially dry and polluted area, I really shut down and couldn't hardly breathe; thats when they diagnosed asthma. Gave me inhalers, which helped but not much. There in no family history of asthma. I didn't feel that was correct, but tried the treatment. It made it so I could breathe, but never felt true relief. Then, taking 500mg. of taurine @2X a day, I could breathe again! I felt a slight clearing type cough at first and then it felt like all airways have opened. Now I take as needed, usually one in the morn and one in the eve, especially if I have been out in the pollen/dust etc. It didn't help my facial sinus but my bronchial tubes are open, I don't need the inhalers and it has been my "miricle" help for 3 months now. I am also on probiotics, vitamins and etc. I am going to try NAC for the sinus next.
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11 of 12 people found the following review helpful:
5.0 out of 5 stars Great price for the quantity, July 24, 2011
By
K. Jennings "Katrak" (California, USA)
Bought this primarily for cat usage. I feed my cat a raw diet and since cats need their taurine, I supplement 1/8 TSP of this powder every day with his meal just for good measure. No issues with him refusing food, and I can mix it in with just about anything. Good stuff, and definitely going to last a long time.
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Reviewer: saunia, 55-64 Female, 3/23/2010 9:42:27 AM
Comment:
Taking 1 gram of taurine daily for help lowering glucose level - I'm diabetic and also have fibromyalgia and RA. I started taking if 1/10 and it's still working!
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3 of 8 people found the following review helpful:
5.0 out of 5 stars It's fine, March 6, 2011
By
Dad of 3 "G. Reid" (Bellevue, MI United States)
Taurine is in toddler drinks and some energy drinks. I don't know what the science is, but it always seems to help my sinuses and stomach and keep me level headed. This is a good brand and price, can never find anything like it at CVS or other pharmacies. If you feel kind of weird then you must not have ate or drank anything. Don't just take anything without food and water!
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Reviewer: LynnJ, 55-64 Female, 9/29/2009 2:15:28 PM
Comment:
paroxysmal atrial fibrillation and ectopic beats improved dramatically when I started taking Taurine 1500 mg day. I had been taking magnesium and potassium already, which helped, but the taurine was extremely effective.
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