This has led several countries to ban or limit the sale of taurine. However, these deaths may have been caused by large doses of caffeine or some other substances the athletes were taking. As with most amino-acid-based supplements, issues could potentially arise in people with kidney problems. The most common dosages of taurine are —2, mg per day. However, the upper limit for toxicity is much higher — even doses above 2, mg seem to be well tolerated.
Research on the safety of taurine suggests that up to 3, mg per day for an entire lifetime is still safe. While some studies may use a higher dose for short periods, 3, mg per day will help you maximize the benefits while staying within a safe range. While you can obtain taurine naturally from meat, dairy, and fish, most people will not consume enough to meet the doses used in the studies discussed above.
Whether seeking to improve your health or optimize your sports performance, taurine can be a very cost-effective and safe addition to your supplement regimen. Fermin Koop is a reporter from Buenos Aires, Argentina. Home Other Feature Post. Taurine in energy drinks. Where does it come from? In this article, we'll go through everything you need to know about taurine. January 28, Reading Time: 6 mins read. Credit: Flickr Our bodies produce taurine as an amino acid.
Small samples such as 11 individuals are bad representations because they run the risk of being less generalized and are more skewed to a particular type of person or demographic. To illustrate this issue, here are two other taurine studies with equally low samples sizes but very different results. This study tested supra-doses - around 3, mg of taurine.
Nor did the taurine improve physical performance or perceived difficulty of exercise either. Another study showed that in even extreme strength training situations, taurine did not significantly reduce cellular stress or muscle damage. Here at Proper Wild, we believe in clean ingredients actually backed by science.
As we mentioned earlier, some energy drink manufacturers may add taurine to reduce the jitters, which is a common side effect experienced with caffeine, but we prefer the powerful amino acid L-theanine over taurine. Many studies support that using caffeine and L-theanine together can greatly reduce the notorious jitters and heighten concentration and cognitive alertness while also boosting your mood. Taurine is thought to have an effect on mental and athletic performance.
However, with many studies performed over the years, there is not enough substantial evidence to make any beneficial claims surrounding taurine. Taurine has, however, been shown to increase glycine and GABA to help calm the brain, so many experts think it may be added to popular energy drinks to help reduce the notorious anxiousness brought on by too much caffeine. Here at Proper Wild , our energy shots are crafted with just the right amount of organic caffeine and L-theanine to keep your brain fueled and boost your energy, focus, and productivity for hours!
We are extremely passionate about delivering energy shots with clean and transparent ingredients that actually work - without compromising your health. If you want to see what the difference clean energy can make, give one of our Proper Wild energy shots a try. Your Cart. Despite common belief, this amino acid is not extracted from bull urine or bull semen.
The name is derived from the Latin word taurus , which means ox or bull — so that may be the source of the confusion. Taurine is classified as a conditionally essential amino acid. It serves various important functions in your body. The main sources of taurine are animal foods, such as meat, fish and dairy Although some processed vegetarian foods contain added taurine, it is unlikely that these will offer sufficient quantities to optimize your levels Taurine is also often added to soda and energy drinks — which may provide —1, mg in a single 8-ounce ml serving.
However, it is not recommended to drink soda or energy drinks in high amounts due to other ingredients that may be harmful 11 , Because the form of taurine used in supplements and energy drinks is usually made synthetically — not derived from animals — it is suitable for vegans.
An average diet provides about 40— mg of taurine per day, but studies have used —6, mg per day 7 , The main dietary sources of taurine are animal foods, such as meat, fish and dairy. Smaller amounts occur in some plant foods. It is also added to many energy drinks. Its direct roles include 2 , 6 , 14 , 15 , 16 :. However, higher amounts may be required in rare cases, making taurine essential for some people — such as those with heart or kidney failure, as well as premature infants that have been fed intravenously When a deficiency occurs during fetal development, serious symptoms like impaired brain function and poor blood sugar control have been observed Taurine plays many important roles in your body.
Although extremely rare, deficiency is linked to several serious health issues. Long-term supplementing decreased fasting blood sugar levels in diabetic rats — without any changes in diet or exercise Fasting blood sugar levels are very important for health, as high levels are a key factor in type 2 diabetes and many other chronic diseases 20 , Some animal research suggests that an increased intake of taurine could help prevent type 2 diabetes by reducing blood sugar levels and insulin resistance 22 , Interestingly, people with diabetes tend to have lower levels of taurine — another indicator that it may play a role in this disease Taurine may benefit people with diabetes, potentially lowering blood sugar levels and improving various risk factors for heart disease.
However, further studies are needed before any claims can be made. Taurine may help reduce your risk of cardiovascular disease. Research shows a link between higher taurine levels and significantly lower rates of death from heart disease, as well as reduced cholesterol and blood pressure 8. Taurine may help reduce high blood pressure by decreasing the resistance to blood flow in your blood vessel walls. It may also minimize nerve impulses in your brain that increase blood pressure 25 , 26 , In a two-week study in people with diabetes, taurine supplements significantly reduced artery stiffness — potentially making it easier for the heart to pump blood around the body In another study in overweight people, 3 grams of taurine per day for seven weeks reduced body weight and improved several heart disease risk factors Additionally, supplementing has been found to reduce inflammation and artery thickening.
When combined, these effects may drastically reduce your risk of heart disease 8 , 26 , Taurine may reduce your risk of heart disease by improving several key risk factors, such as cholesterol and blood pressure. Taurine may also have benefits for athletic performance. In mice, it reduced fatigue and muscle damage during a workout 30 , 31 , 32 , In human studies, taurine has been shown to remove waste products that lead to fatigue and cause muscle burn.
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