What is taurine? Origin, action, use

Taurine - what is it?

Taurine, also known as 2-aminoethanesulfonic acid, is an organic chemical compound that belongs to the group of biogenic amino acids. It is a substance naturally occurring in animal tissues and in the human body, which is classified as beta-amino acids and, unlike alpha-amino acids, does not form peptide bonds, and thus - proteins, what makes the component is referred to as a non-protein amino acid.

Taurine was first isolated by two German scientists in 1827 from bovine bile, to which it owes its name, because the name of the compound comes from the Latin word "taurus", meaning bull or bullock. However, the use of the substance and the valuable properties of the ingredient were discovered only many years later - the effect of taurine and the effect of the compound on the human body were known in the 70s. XX century, when it was proven that the substance is present in the human body in significant quantities.

The highest amounts of taurine can be found in the heart muscle, as well as in skeletal muscle, brain, retina and platelets. The substance can also be synthesized in the body from sulphur amino acids – cysteine and methionine, but its endogenous production may not be sufficient to meet the needs of the human body for the compound. Therefore, it is worth considering the supply of taurine to the body from the outside, taking into account in the daily menu foods containing the amino acid, and if necessary, reaching for dietary supplements considered to be a concentrated source of the substance.

Sources of taurine - what is taurine in?

Taurine in limited quantities can be naturally synthesized in the human body. In addition, the compound can be found in animal products - the most valuable source of the ingredient are considered some crustaceans and fish. The source of taurine is also poultry meat, as well as bovine or pork liver and red meat. The amino acid is also found in mammalian milk, and the highest concentration of the substance can be observed in goat's milk.

Taurine can also be found in products of plant origin - dried seaweed is considered a valuable source of amino acid, which is often used for the production of sushi, as well as prickly pear fruits. Small amounts of taurine are also found in chickpeas, peas or lentils and in plant sprouts.

However, it is worth remembering that heat treatment of food may contribute to a significant reduction in the concentration of non-protein amino acid in the product. The analysis carried out so far suggests that the process of frying or cooking can reduce the availability of the compound by up to 75%.

The richest sources of taurine

Among the foods that contain the highest amounts of taurine, can be distinguished food products such as:

Tuna - the darker the fish meat, the higher the content of the desired substance. It is estimated that in 100 g of raw tuna can be found as much as 964 mg of taurine;
Carp - carp meat can provide the body with up to 868 mg of taurine in 100 g of product;
Seafood - scallops are considered the most valuable source of taurine - in 100 g of seafood can be found as much as 827 mg of taurine. The richness of the ingredient is also present in mussels, providing the body with 655 mg of amino acid in 100 g of the product;
Catfish - in 100 g of fish can be found 700 mg of amino acid;
Octopus - in 100 g of the product can be 335 mg of taurine.

Taurine properties - what does taurine give?

Taurine is a sulphuric non-protein amino acid, which in the human body can perform a variety of functions, showing great potential and versatile properties.

Scientific studies conducted so far suggest that taurine may contribute to the reduction of systolic and diastolic blood pressure, while promoting the reduction of triglycerides in blood serum, which may have a positive effect on the functioning of the circulatory system. Data analyses also indicate that the compound may promote a decrease in homocysteine levels, which may result in a reduced risk of developing cardiovascular diseases.

In addition, the amino acid may have neuroprotective properties, while promoting the growth of new cells and the formation of neurons in areas of the brain related to memory, learning and concentration, also positively affecting cognitive functions. In addition, it is assumed that taurine can restore normal neuronal communication, also acting as a neurotransmitter and neuromodulator, transferring signals between nerve cells.

As if that were not enough, the sulphuric amino acid can show antioxidant potential, neutralizing free radicals and reactive oxygen species, thereby reducing oxidative stress and delaying aging processes. Moreover, the substance can perform osmoregulation functions, positively affecting the balance of intracellular concentration of sodium and calcium ions, and can also support the formation of bile salts, responsible for the digestion of fats.

Taurine can affect the proper functioning of the retina of the eye, taking part in the differentiation of retinal cells during the development of photoreceptors, as well as in its regeneration. In addition, the ingredient can prevent lipid peroxidation and DNA damage, and can also have a beneficial effect on the prevention of liver diseases. The results of scientific research indicate that the compound may reduce the activity of liver enzymes AST and ALT, as well as may protect hepatocytes from the harmful effects of toxins and free radicals, thereby reducing the degree of liver damage associated with oxidative stress.

In addition, the substance may be helpful in the treatment of anaemia associated with iron deficiency. The analyses conducted inform that regular intake of taurine can contribute to an increase in hemoglobin levels, as well as to an increase in the level of ferritin and erythrocytes in the body. Animal studies suggest that taurine may help control glucose levels by preventing the development of diabetes, and may also reduce the production of proinflammatory cytokines by adipocytes, thus supporting the reduction of body fat and positively affecting the process of weight loss. However, more detailed analyses and clinical studies are needed to confirm the beneficial effects of taurine on these issues.

Taurine and physical exertion

Taurine enjoys growing popularity among physically active people, and some studies suggest that the supply of substances to the body in the form of a dietary supplement can positively affect the training efficiency and endurance of the athlete.

The conducted analyses indicate that taurine may have anti-catabolic effects, and at the same time may intensify anabolic processes, also supporting muscle regeneration after physical activity. In addition, the amino acid may contribute to increasing the use of fat as a source of energy during training, and may also increase the ability of muscle contraction.

The available data also indicate that during taurine supplementation, can be observed increasing endurance and training efficiency, which may promote longer and more physically demanding exercises. There are also studies suggesting that the non-protein amino acid may contribute to reducing fatigue during training, also reducing the likelihood of muscle damage during exercise.

The woman during training drinks a drink with taurine, wondering if taurine stimulates the body.

Does taurine stimulate the body? Facts and myths

There is a common belief in society regarding the stimulating properties of taurine, which, along with caffeine, is often used in energy drinks. However, it is worth knowing that the non-protein amino acid itself does not have a stimulating effect, but can contribute to the regulation of the nervous system. At the same time, although taurine does not mobilize the human body to action, the compound plays an important role in energy metabolism, supporting the maintenance of homeostasis of the body.

Taurine in energy drinks - why is it so popular?

Taurine is associated primarily with energy drink, which is due to the fact that the amino acid is commonly used as a component of energy drinks. The compound owes its popularity to its positive effect on the functioning of the nervous system, as well as properties that may contribute to the delay in the occurrence of fatigue and increase the waking time.

There are also data suggesting that taurine, as a substance inhibiting excessive stimulation of the body, is used in energy drinks containing caffeine primarily to reduce side effects related to excessive caffeine supply, neutralizing the harmful effects of other energy components on the human body.

Taurine deficiency – symptoms and effects

Too low level of taurine in the body may be the result of improper diet, poor in animal products, which are a valuable source of amino acids. In addition, the deficiency of the compound may be associated with excessive amounts of beta-alanine in the body, which may block the action of taurine, as well as too low levels of vitamin B6 and methionine in the body.

Insufficient supply of taurine may contribute to the dysfunction of the whole organism, leading to, among others:

malfunction of the nervous system, promoting the occurrence of anxiety or hyperactivity,
damage to liver function,
cardiovascular system disorders,
retinal degeneration.

The best taurine – why choose OstroVit supplements?

Consumers who care about providing taurine in the form of dietary supplements to the body, among others to improve muscle strength or training efficiency, are wondering which preparation containing the desired amino acid to choose.

OstroVit dietary supplements seem to be an excellent choice, considered a concentrated source of taurine, which not only provide the body with significant amounts of the valuable ingredient, but also are distinguished by a convenient form of product occurrence and easy supply of the preparation. The Polish manufacturer offers:

taurine in powder - an extremely efficient product characterized by a simple composition that does not contain unnecessary additives and fillers;
taurine in capsules - an easy to swallow product with a simple composition that is enough for many months of supplementation.

Taurine from OstroVit is the preparation of laboratory-confirmed quality, which is distinguished by an attractive price and efficiency, conducive to obtaining the expected supplementation results.

The man reaches for an energy drink with taurine to delay the feeling of fatigue.

The use of taurine - how to safely use the amino acid?

Taurine is an amino acid that to some extent can be naturally produced in the human body. However, the amounts of the compound synthesized in the body may not be sufficient to meet the needs of the body, which is why it is often recommended that the compound be supplied to the body also from the outside - along with food. Because among some consumers, for example among athletes and people practicing intense physical exertion, there is an increased demand for taurine, a good solution may also be to include dietary supplements rich in non-protein amino acid in the menu.

The recommended portion of taurine, which should be supplied to the human body every day, has not been established by now. However, scientific research suggests that the beneficial effect of the compound can be seen during the supply of 500-3000 mg of taurine per day, depending on the individual needs of users, the diet used on a daily basis and the recommendation of the product manufacturer. The portion of the dietary supplement used should also be adjusted to the athlete's body weight, as well as to the intensity and frequency of physical activities.

Taurine – side effects and possible risks

Scientific studies conducted so far indicate that taurine is an amino acid with very low toxicity, which should not contribute to the occurrence of undesirable side effects. Excess taurine can be excreted from the body in the urine, but it is worth taking care when using preparations containing the amino acid and do not exceed the recommended portions of the product, so as not to lead to vomiting, abdominal pain, diarrhea or dehydration.

Taurine supplementation is not recommended among people suffering from kidney failure, as well as among consumers using anti-epileptic drugs. Moreover, preparations containing a non-protein amino acid should not be used by users struggling with bipolar disorder, as well as by people taking psychotropic drugs. In the case of chronic diseases or disturbing afflictions, it is worth consulting a doctor before starting to take preparations rich in taurine.

Is taurine harmful? We're answering!

Taurine is considered a safe substance, but only if it is supplied to the human body in moderate amounts. Excessive supply of the compound, most often associated with improper use of dietary supplements or too frequent use of energy drinks, may adversely affect the human body, in particular then, when used together with caffeine or other stimulants.

There are reports suggesting that taurine supplementation has contributed to the death of several athletes, which made the compound banned and its use limited in some countries. It is worth noting that the death of players was associated with excessive supply of energy drinks, not taurine itself, and the cause of body failure could be, among others, too high supply of caffeine.

Taurine – is it worth supplementing? Summary and conclusions

Taurine is a compound that occurs naturally in the human body and can also be supplied to the body with food or in the form of dietary supplements. It is a substance that performs various functions in the human body, which participates in the formation of bile acids and in the process of digesting fats, supports thermoregulation and stabilizes cell membranes, it also improves physical performance and has hepatoprotective and antioxidant potential.

Taurine can be a valuable support among athletes and physically active people, as well as among consumers struggling with sleep disorders or among people who care about liver support and anemia therapy. It is an amino acid that can be a helpful solution, but the beneficial effect of the compound can be seen only if the ingredient is used in moderation in recommended amounts.

Bibliography:

Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.

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