Taurine: benefits and harm. Recommendations for taking taurine

What is taurine?

Free form taurine is an amino acid found in foods and produced in vivo from the amino acid cysteine. It was first discovered in bovine bile and is now produced synthetically. Taurine is also reproduced naturally in the human body, like other vital substances.

Because the body uses taurine during exercise and stress, it has become a popular ingredient in energy drinks. Taurine has an anxiolytic effect on the central nervous system, thereby reducing anxiety symptoms associated with caffeine consumption. Despite this positive effect, using energy drinks in everyday life to perform daily tasks is not the best solution.

Side effects of taurine

Taurine, in its natural form, actually has positive effects on the cardiovascular, nervous, and also immune systems. However, it has been shown that it can counteract the effects of caffeine in energy drinks, reducing feelings of anxiety. There is an assertion that such a process causes a lack of adrenaline, which a person is forced to constantly replenish by constantly buying energy drinks, thereby achieving the required level of caffeine in the body. However, it is unknown whether this can lead to a cycle of addiction, and whether this situation is a serious problem or not.

It is also well known that energy drinks have a direct effect on various diseases, including high blood pressure and cardiac arrhythmia. For these reasons, energy drinks were banned by a number of Scandinavian countries after three deaths of consumers.

For what diseases are Taurine drops prescribed?

According to the instructions for use of Taurine, drops are prescribed for:

• gradual death of retinal cells of the organs of vision (including with hereditary pigmentary degenerations, corneal dystrophies);
• clouding of the lens (that is, cataracts caused by injury, old age, radiation therapy, diabetes);
• corneal injuries (to start the healing process).

Taurine is prescribed both for medicinal purposes and to prevent the progression of myopia and farsightedness.

Drops relieve spasms of accommodation, normalize blood circulation in tissues, improve retinal nutrition, reduce eye pressure and reduce the risk of complications.

Effect of taurine on the brain

The study of taurine over several years has revealed its participation in development, as well as a unique effect on the brain. Relatively recently, the zone of influence of taurine on the central nervous system of the body was determined.

Researchers have found that taurine exhibits “extraordinary activity” at the level of brain receptors.

Despite the well-known fact that taurine is a kind of key amino acid, its function in brain activity is not entirely clear and is of great interest to researchers around the world. Taurine works deep inside the brain, in the thalamus region. The thalamus is involved in controlling the body's sleep-wake cycles, as well as several other processes. Therefore, its additional consumption affects human circadian biorhythms.

The inclusion of taurine in energy supplements has caused some confusion among scientists, who claim that taurine has more of a sedative rather than stimulating effect on the brain.

Little is known about the effects of energy drinks on the brain. It is impossible to say with great certainty how much taurine actually reaches brain cells. There is an assumption that taurine can influence the number of accidents on the roads, since it can have the opposite effect of caffeine, that is, it calms the nervous system, dulling the driver’s reaction.

A huge problem at the moment is the fashion for mixing energy drinks with alcohol.

The daily intake of taurine should not exceed 500 mg. However, some people consume up to eight cans of energy drinks per day, which in total contains about 8000 mg of taurine. A similar amount of this element is equivalent to drugs, which means it has a very negative effect on human health.

It is strictly not recommended to mix taurine with caffeine or alcohol, as these are substances with opposite effects on the nervous system and the body as a whole.

There is no substance in energy drinks that can restore strength and stamina. Energy comes from a healthy diet rich in raw foods. Energy drinks should be avoided if only because of their high caffeine and sugar content, just like other commercial soft drinks.

A variety of living organic products allows you to get all the necessary vitamins, energy and strength, without the use of various chemical additives.

Natural taurine can be beneficial for the body; it can be found in abundance in cow's milk, meat, fish, eggs, and seaweed (kelp). Consumption of synthetic taurine should not exceed 500 mg, but natural taurine is not harmful even with higher consumption.

It is also necessary to exercise and get good sleep. This will help keep your energy levels high. During training, it is necessary to consume large amounts of clean water to maintain metabolic rate at the proper level.

Instead of energy drinks, it is best to consume fruits, vegetables, and, if necessary, multi-vitamins. Such methods can give the body a certain energy boost in the middle of the day without depleting it in the evening.

Beneficial properties of taurine

Taurine, synthesized in the body or entering it from outside, reacts with bile acids and begins to act on fats entering the intestines. This promotes the processing of lipids, their decomposition into components, which facilitates the absorption of substances into the blood. Unprocessed residues are eliminated naturally. Such properties of the product allow it to be used to normalize metabolism for the purpose of weight control.

Here are some more amino acid properties that may be beneficial to the body:

• Saturation of the brain with taurine has a positive effect on the speed of transmission of nerve impulses between cells. This ensures a timely response of internal organs to signals, which is the basis of normal life. At the same time, the rate of the reaction itself decreases, due to which convulsive activity is inhibited.

Advice: People who lead an active lifestyle should be especially careful when taking taurine. They often include sports nutrition in their diet, which already contains an amino acid. If you do not pay attention to the daily volume of substance consumption, there is a risk of developing an overdose. And this will only lead to negative consequences.

• The intake of taurine in the body stimulates the synthesis of norepinephrine, increasing the heart rate. Without this, it is impossible to activate biological processes, which is necessary to accelerate metabolism and launch regenerative reactions.

In the body of a healthy person, the amino acid is constantly synthesized without external influence. In cases where this process is slowed down or does not occur for some reason, it is necessary to take specialized medications. Here are some ways to take taurine that have therapeutic benefits:

1. The composition is administered through a puncture in the conjunctiva to protect the eyes from the damaging effects of ultraviolet radiation. This also reduces the risk of developing cataracts and starts metabolic processes, increasing the immunity of the visual organs.
2. Systemic treatment with taurine is carried out to improve heart function, restore liver functionality, normalize blood pressure and increase tone.
3. Regular intake of taurine helps restore brain cells. In particular, this action affects the part of the organ that is responsible for maintaining olfactory memory.
4. Taking amino acids as an additional remedy is often prescribed for closed skull injuries. This speeds up the process of repairing damaged tissue.
5. The introduction of taurine into sports nutrition is carried out to normalize metabolic processes and prevent atherosclerosis. The substance also prevents the destruction of muscle tissue during intense physical activity. In this case, it acts as an antioxidant and inhibits destructive oxidative reactions.

The benefits of taking taurine can be enormous, but the increased activity of the substance cannot be ignored. If you violate the rules for using the product, negative consequences may occur, which are sometimes very difficult to correct.

The harm of taurine and its dangers

Experts are alarmed by the ambiguity of the action of taurine and the high activity of the substance. Doctors are afraid of creating excessive stress on the heart, lowering blood pressure to low levels, active production of bile and exacerbation of existing diseases. Before starting to take taurine for any purpose, it is better to visit a doctor and make sure that there are no contraindications to this.

• In case of gallstones and liver diseases, the amino acid will have to be abandoned due to its property of increasing the production of bile.
• Gastritis with high acidity and peptic ulcer are also contraindications for additional taurine intake.
• If you have low blood pressure, the use of taurine is prohibited, no matter what your goals are. Heart failure and other cardiac pathologies will only become even more dangerous under the influence of the substance.
• Constant intake of taurine in large volumes (special sports nutrition, which is also supported by energy drinks) will contribute to wear and tear of the body. The stimulating effect of a product can be considered positive only when it enters the body in minimal quantities.
• Pregnant and lactating women and children should take taurine only as prescribed by a doctor. Violation of recommendations and unauthorized implementation of therapy can negatively affect the child and lead to the development of serious pathologies.

You should not combine such an active substance with alcohol and caffeine. These components will begin to enhance each other’s effects, which is harmful not only for sick people, but also for completely healthy people.

Contents in products

Unfortunately, the average diet of residents of our country does not contain sufficient amounts of taurine. Therefore, it is important to monitor your diet, taking into account the amount of physical activity.

Products that contain this amino acid - cheese, eggs, fish and seafood, meat - should be included in the daily diet whenever possible. Protein-rich meats and fish can contain from 300 mg (dark meat turkey) to 6 mg (mackerel) of taurine per 100 g of product. To avoid putting themselves at risk for deficiency, vegetarians should consider taking taurine in supplement form. Myprotein contains pure taurine powder. You only need to dilute it with water.

Signs of taurine deficiency in the body

The daily norm of this valuable amino acid is 400 mg per day. The deficiency of the substance begins to manifest itself quite quickly. It can be identified by the following characteristics:

1. Decreased visual acuity, pathological changes in the retina.
2. Decreased muscle tone. Loss of body weight, but not due to a decrease in fat volume, but due to degeneration of muscle tissue.
3. Deterioration of mood, appearance of obsessive states, anxiety.
4. Heart problems, heart rhythm disturbances.
5. Decreased brain activity.
6. Frequent colds, weak immune system.
7. Problems in the sexual sphere.
8. The appearance of stones and sand in the gallbladder due to problems with bile production.
9. Dull hair color, change in the quality of curls.

To maintain taurine levels at the desired level, an ordinary person just needs to monitor the quality of their diet. To replenish the substance in the body, you need to include meat, fish, and seafood in your diet. The compound is practically not present in plant foods, so vegetarians should pay special attention to their menu. When giving up meat, you should focus on dairy and fermented milk products and eggs. Complete abstinence from animal foods is an indication for taking amino acids as part of medications.

Taking taurine during sports activity can have a positive effect on muscle condition, mood, and even the quality of bone tissue. True, to obtain all the positive results, you need to clearly calculate the daily dosage of the amino acid. It is better to do this not on your own, but under the supervision of an experienced specialist. The main thing is not to strive to stimulate the body to obtain more significant results, but to support the natural needs of the body. You should not believe that the product helps build muscle mass; this theory has never been confirmed.

Where is taurine found: main sources

The human body can synthesize taurine from cysteine, but its own products are not enough to maintain health. Its reserves need constant updating from the outside. Previously, replenishment of taurine occurred only during meals, today this can be done by consuming nutritional supplements, energy drinks, sports drinks and nutrition.

Taurine in foods

There is practically no tauric acid in products of plant origin. Some have “traces”, but this tiny amount has absolutely no effect on the synthesis of its own, basal taurine, and is not able to compensate for its deficiency.

Healthy products for Immunity boosting and cold remedies, top view.

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Taurine in animal

Taurine Supplements

It is easier to replenish the level of taurine in the blood and cell depots with the help of dietary supplements containing tauric acid. Modern technology for producing varieties of sports nutrition - food additives (powders, capsules, tablets, gels) is such that the necessary substances are absorbed not only quickly, but also in full, which cannot be guaranteed when consuming products with taurine. In addition, taking one or another type of dietary supplement with taurine makes it easier to control its dosage.

What is taurine in energy drinks?

Many energy drinks contain this amino acid. One serving of the drink can contain up to 1000 mg of taurine, despite the fact that the body can absorb no more than 400 mg per day. An overdose of this substance is impossible, since the human metabolic system is designed in such a way that the cells will not take more than necessary. The absence of harmful effects of energy drinks has not yet been discovered. But the combination of energy drinks with taurine and alcohol leads to stimulation of the nervous system.

Previously, it was believed that the effectiveness of taurine increased when interacting with caffeine. During the studies, no side effects or stimulating effects were found.

Are there possible harmful effects?

Quite often you can hear opinions about the negative effects of taurine on the body. In 2008, a scientific study found that the amount of this amino acid used in drinks did not cause side effects.11 The danger lies in the rest of the ingredients in these supplements.

Caffeine and other stimulants act synergistically with taurine. This combination of components, a real “energy mixture,” may be harmful to people with problems with the heart or nervous system. In any case, before using this or that product, you should consult a specialist. In cases where there are disturbances in the functioning of the heart, rapid excitability, and sleep problems, it is necessary to abandon the use of such energy supplements.

It is worth noting that an overdose is practically impossible, since the excess content of this amino acid is excreted in the urine. A 2008 study confirms this—athletes who took taurine for a week had a 13-fold increase in plasma levels of taurine, but no increase in muscle concentrations.12

Taurine in sports nutrition

When answering the question of where taurine is found, one cannot help but pay attention to sports nutrition. Research has revealed the benefits of the amino acid in strengthening skeletal muscles. However, the experiments involved animals that were deficient in taurine, and in healthy animals, taking this substance did not affect the gain of muscle mass.

Other experiments have confirmed the antioxidant properties of taurine. Due to high power loads, the need for oxygen increases. As a result, the body experiences an increase in the number of free radicals, which can damage DNA cells and cause cancer. But taking taurine significantly reduced cell damage and increased endurance.

Recommendations for taking taurine

What and how to take medications with taurine? Your doctor will tell you this. He will also warn you about other medications that can be taken together with taurine, and which ones should be avoided or replaced with others.

Professional athletes also do not need recommendations for taking taurine. The scheme is drawn up by a sports doctor together with a coach, and is periodically adjusted based on blood and urine tests.

Here are some recommendations for taking taurine supplements for beginner fitnessists, bodybuilders and amateur athletes:

• to reduce muscle pain and after injuries - 3 times a day, 2 g of taurine + 3.2 g of BCAA;
• to increase overall endurance during running or other cyclic exercise over long distances - 1 g 2 hours before the start.

Otherwise, you should follow the instructions given in the instructions for each sports nutritional supplement, and make sure that taurine is also obtained from food.