Taurine
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Taurine is
found in practically all brands of energy drinks. Its claim to fame is
its ability to enhance performance and mental alertness. And it works. |
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Scientists are continuing their search to see how it might be helpful in treating heart disease.
As a precaution, avoid taking too much energy drinks. They also contains large amounts of caffeine and you can get unwanted side effects from an overdose of caffeine.
Table of Contents
Suggested
Benefits
and Traditional Uses
Facts and Frequently Asked Questions (FAQ)
Side Effects, Toxicity and Warnings
Dosage & How to Take It
Facts and Frequently Asked Questions (FAQ)
Side Effects, Toxicity and Warnings
Dosage & How to Take It
Evidence of Benefits (Leaf Rating System)
 |
Energy and Performance Enhancement |
|
Congestive Heart Failure (CHF) |
 |
Heart Disease (Cardiovascular Disease or CVD) |
|
Hepatitis
(Inflammation of the Liver) |
 |
Cystic Fibrosis (CF) |
|
High
Blood Pressure |
|
High Cholesterol |
|
Epilepsy |
|
Diabetes |
|
Anxiety |
Suggested Benefits and Traditional Uses
- Alcoholism
- Attention deficit-hyperactivity disorder (ADHD)
- Autism
- Antioxidant benefits
- Anxiety
- Congestive heart failure (CHF)
- Cystic fibrosis (CF)
- Diabetes
- Fluid retention (edema)
- Heart disease (cardiovascular disease)
- Energy enhancement
- Enhance brain function
- Enhance muscle function
- Epilepsy (seizure disorder)
- High blood pressure
- High cholesterol
- Liver disease
Facts and Frequently Asked Questions (FAQ)
What is taurine?
Also known as
L-taurine, it is an
amino-acid like substance. Although many people call it an amino acid,
it is technically not an amino acid.
It is used by our body to build amino acids, for making bile (found in the intestine to help digest fat) and for regulating the levels of minerals such as calcium, potassium, sodium and magnesium.
As well, it is essential for regulating the heart beat and to help with protecting the brain cells from the lack of oxygen. It also shows antioxidant and anti-inflammatory benefits as well.
It is used by our body to build amino acids, for making bile (found in the intestine to help digest fat) and for regulating the levels of minerals such as calcium, potassium, sodium and magnesium.
As well, it is essential for regulating the heart beat and to help with protecting the brain cells from the lack of oxygen. It also shows antioxidant and anti-inflammatory benefits as well.
Where does taurine come from?
L-taurine is
found naturally in foods such meat, seafood, eggs and milk. It is
chemically made for use as a supplement as well as for manufacturing
pet (dogs and cat) foods.
Where is taurine found in our body?
L-taurine
can be found in large quantity in skeletal muscle, heart muscle and the
central nervous system. It is also found in human breast milk.
What are the proven health benefits in humans of taking taurine?
Clinical
studies showed that L-taurine improved heart function in
those suffering from congestive heart failure (CHF) and improved the
function of the liver in those suffering from hepatitis.
As well experts have shown that it seems to lower blood pressure and bring down high cholesterol in some people. It's also been studied to see it helps those suffering from cystic fibrosis, hepatitis, epilepsy and anxiety but the results only show modest benefits.
As well experts have shown that it seems to lower blood pressure and bring down high cholesterol in some people. It's also been studied to see it helps those suffering from cystic fibrosis, hepatitis, epilepsy and anxiety but the results only show modest benefits.
What can cause taurine deficiency in our body?
Our
body can make the necessary amount of L-taurine from the amino acid
cysteine. However, health conditions such as alcoholism, heart disease,
stress and diabetes and zinc deficiency can cause the body to loose
more of it in the urine.
Does taking taurine gives you energy?
Clinical
studies show that taking
L-taurine and caffeine (both found in energy drinks like Red Bull)
seem to improve physical and mental performance.
In one study done in mice fed with taurine and caffeine, the mice showed enhanced endurance over a 2 week period. It also reduced the accumulation of lactic acid. Another study in mouse showed that this supplement increases the contraction power of the muscle.
In one study done in mice fed with taurine and caffeine, the mice showed enhanced endurance over a 2 week period. It also reduced the accumulation of lactic acid. Another study in mouse showed that this supplement increases the contraction power of the muscle.
How much taurine is usually found in energy drinks?
AMP Energy
drink contains the lowest
amount of taurine compared to all the others. If it's taurine that
provides the energy boost, then this drink won't help. It's got only
14.2 mg of taurine, the lowest of all five.
The Five Hour Energy drink (or more like a shooter!) does not disclose the exact amount the ingredients in their "energy blend".
The Five Hour Energy drink (or more like a shooter!) does not disclose the exact amount the ingredients in their "energy blend".
| Energy Drinks | Taurine | Caffeine |
| Red Bull (250 mL) | 1,000 mg | 80 mg |
| Rock Star (473 mL) | 2,000 mg | 160 mg |
| Monster Energy (473 mL) | 2,000 mg | 164 mg |
| AMP Energy (473 mL) | 14.2 mg (lowest) | 142 mg |
| Five Hour Energy (59 mL) | Listed as "energy blend" - 1,870 mg of taurine, caffeine and several others ingredients. | |
Side Effects, Toxicity and Warnings
What are some side effects of taking taurine?
Research
studies did not show any side
effects or presented any dangers. It is considered to be very safe to
use even in high doses. It has been safely used in children with no
reports of problems.
Warning - Avoid excessive consumption of energy drinks
Although a
high dose of L-taurine is safe, most energy drinks also contain large
amounts of caffeine.
Drinking too much of these can cause you to overdose on
caffeine.
This may cause tremors, insomnia, stomach discomfort, fast heart beat
(tachycardia), excessive urination, nervousness and agitation.
Dosage & How to Take It
Experts estimate that a typical person gets about 50 to 200 mg daily in their diet.Dose of 2 to 6 grams daily (divided into two doses) have been used in clinical studies to treat congestive heart failure.
Dose of 4 grams taken three times daily have been used for 6 weeks to treat hepatitis.
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