What Is Taurine?

What is Taurine? Taurine is an amino acid that is found in your eyes, brain, eyes, heart, and muscles. It is considered an essential amino acid because of its ability to help you fight stress and illness.

Taurine is found in food sources such as meat, fish, seafood, dairy, etc. Most animal proteins contain taurine and so vegans and vegetarians are typically deficient in taurine because they don’t consume any or enough meat.

What is Taurine? iStock-photo credit: Irina Shatilova

Some of the benefits and role that taurine has is the following:

• Supports the central nervous system and eyes.
• Supports immune system health.
• Maintain the appropriate hydration and electrolyte balance in your body.
• Supporting digestive health

Research studies have shown in animals that taurine deficiency can cause eye damage, chronic liver disease and an increased risk of developing diabetes.

Studies have also shown that taurine supplements can help regulate blood pressure and maintain a healthy heart function. Those same studies show a link between high taurine blood levels  and reduced cholesterol levels and lower blood pressure levels. There was a study that showed people with heart failure took 500 mg of taurine three times daily for 2 weeks.

A 12-week study showed that people who had high blood pressure levels took 1.6 grams of taurine per day and reduced systolic blood pressure by 7.2 mmHg. And the diastolic blood pressure lowered by 4.7 mmHg compared to the placebo group.

There are about 19 studies shows some of the athletic benefits of taking taurine which is:

• Increased oxygen
• Increased time to fatigue
• Reduce muscle damage.
• Improve strength and power.

The study revealed that taking taurine 1 to 3 grams for about 1 to 3 hours before your workout for up to 3 weeks gives you the most effective results. Other potential benefits of taurine are improved eye health, hearing and it can help support liver health.

Studies have shown that the most recommended dosage for effective results is 500 to 3000 mg of taurine per day. Most research studies show there are no negative side effects to taking taurine.

The Bottom Line is taurine is considered an essential amino acid. Taurine is commonly found in animal protein foods such as chicken, fish, beef, etc. And mainly because your body cannot make it in your liver. If you can absorb it from animal protein foods, then you can get it from taurine supplements.

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References

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