What is taurine and what does it do?
Taurine is a conditionally essential amino acid important for overall health, cardiovascular system, muscle function and nervous system support. It helps transport key nutrients such as potassium, calcium and magnesium in and out of cells and stabilizes cell membranes.
Taurine is a naturally occurring amino acid, it plays a key role in many important processes in the body, such as muscle contraction, regulation of nerve signals and the balance of cell electrolytes. It acts as an osmolyte, helping to regulate water and mineral levels in cells, which supports proper cell function and hydration. Taurine is also known for its antioxidant properties that protect cells from oxidative stress.
As a conditionally essential amino acid, taurine is particularly important for neurological development and the regulation of water and mineral salts in the blood. Although the body can produce taurine on its own, a higher intake may be necessary in certain situations. Supplementation is also beneficial, especially for vegans and vegetarians, as dietary taurine is primarily found in meat, fish and dairy products.
Taurine has positive effects on cardiovascular health, supports heart function and is important for the development and function of the central nervous system. Research suggests that taurine may help regulate blood pressure, reduce arterial stiffness, and promote healthy cholesterol levels. Its ability to function as a neurotransmitter and neuromodulator further helps regulate brain activity and supports cognitive function.
It can also increase exercise capacity, reduce muscle damage and aid in muscle recovery. As a result, taurine is also sometimes taken before training, for its potential role in supporting physical performance.
Taurine is an amino acid containing sulfur, an essential component that the body needs. Sulfur plays a vital role in protein synthesis for tissue building and repair, maintains joint strength and flexibility, acts as a key component in antioxidant systems and facilitates liver detoxification processes. Furthermore, taurine has shown positive effects on mitochondria, the energy-producing powerhouse of cells. By regulating mitochondrial calcium levels, protecting against oxidative stress and strengthening mitochondrial function, taurine supports energy production and cell health.
Benefits of taurine:
- Supporting heart health by regulating blood pressure and cholesterol levels.
- Support for eye, testicle and immune system health.
- Nervous system support and cellular electrolyte balance
- Improving sports performance by reducing fatigue and protecting against muscle damage.
What does taurine contain?
- Animal sources: Seafood and poultry, especially mussels, mussels and turkey, contain high amounts of taurine.
- Plant sources : Some seaweed (Nori), vegetables, but in smaller quantities. For vegetarian and vegan diets, dietary supplements with taurine are an effective alternative.
Typical doses of taurine range from 250 mg to 2,000 mg per day, with most studies suggesting that up to 3,000 mg per day is safe and beneficial. It is recommended to take taurine with food to promote absorption and minimize any potential digestive discomfort.