Taurine is a conditionally essential amino acid, meaning you need more of it during periods of stress or illness. Taurine is essential in reducing tinnitus and can also help reverse the biological hearing loss. Therefore, more research is needed to learn more about taurines benefits for human health. Should not be taken from energy . In a recent study, it was found that patients with heart failure who received taurine significantly increased their ability to exercise and improved functional mobility in two weeks. What is it and where does taurine come from? Taurine has important functions in the heart and brain . Taurine improves glucose tolerance, increases insulin action, and as an antioxidant compound it is key for the optimum functioning of body ions such as sodium, magnesium, calcium, and potassium. Your body can also make it. It was first discovered in the bile of bulls and is now produced synthetically by the truckload. For reference, the typical American diet provides 123178 mg of taurine daily, while a lacto-ovo vegetarian diet which includes both dairy products and eggs provides only around 17 mg of taurine daily (5). Still, low taurine levels have similarly been associated with these conditions (4). It is often added to energy drinks as it has been shown to help improve performance in sport. These typically provide around 750 mg per 8-ounce (237-mL) serving (5). These individuals may need to get taurine from food or supplements (4). Humans' primary source of taurine is dietary, and taurine is naturally present in Shellfish (oysters, mussels, and clams), Other meat and dairy products, Sea vegetables (such as seaweed). Indeed, one study found that people with diabetes have a 25% lower concentration of taurine than those without diabetes. Taking too much, however, could have risks. Taurine is derived from the amino acid, cysteine, that our body makes naturally and that is also present in many foods. This article focuses on the effectiveness of protein shakes. Thickening and stiffness of arteries are normally restored through oral supplements of taurine. Taurine is an amino acid that is produced naturally throughout your body. As the product of an animal and not the meat itself, the taurine in milk is much less than meat, fish or seafood, per the January 2010 study in Atherosclerosis. Taurine is only found naturally in animal products and there aren't any vegan foods high in taurine, so you may be wondering if you need a supplement if you're vegan or vegetarian. Therefore, taurine deficiency is unlikely in healthy adults (1). The anti-inflammatory effects of taurine could benefit high blood pressure and, at high doses, taurine is linked to lower rates of coronary heart disease, per a September 2020 article in Nutrients. Found naturally in animal products such as meat, fish, and dairy, taurine is also available as a supplement. Some taurine can be synthesized through the transsulfuration pathway where there is an interconversion of cysteine and homocysteine to form cystathionine. Dark meat is where it's at when it comes to taurine. People who eat normal balanced diets have enough taurine (9-400mg per day) in their bodies. Your body can also make arginine in addition to getting it from food sources, so deficiencies are rare. Being a conditional amino acid, the body naturally manufactures this compound, unlike essential amino acids. Try this today: While most people can get all the taurine they need from their diet, supplementing with this amino acid can help optimize your levels for improved health and sports performance. Taurine (2-aminoethane-sulfonic acid) is an essential amino acid that is found naturally in almost every cell in your body. Exercise is good for you, but getting started can be tough. All rights reserved. Taurine is found in other animal tissues, as well, including the human intestine, breast milk, meat, and fish. Taurine helps protect heart health and lowers blood pressure. Taurine is naturally found in a variety of meat and dairy products. It accounts for about 0.1% of the human body. What Is The Biggest State In The United States. Amino acids are the building blocks of proteins. Still, its unknown whether low taurine levels are a cause or a consequence of diabetes, and more research is needed. Since all members of the cat family cannot synthesize taurine, the absence of this compound makes cats retinas degenerate over time as they age causing blindness. Taurine is a naturally occurring sulfur-containing amino acid. However, unlike caffeine, taurine is not a stimulant, and there is currently little evidence that it can help you build bigger muscles or provide you with energy. difficulty walking. It plays a role in the modulation of intracellular free calcium concentration, and although it is one of the few amino acids not incorporated into proteins, taurine is one of the most abundant amino acids in the . One ounce of salami has 16 milligrams of taurine. Taurine is a naturally occurring sulfur-containing amino acid. Certain situations and conditions can increase the risk of a taurine deficiency, per the December 2016 study in the Cleveland Clinic Journal of Medicine, such as: Taurine is only found naturally in animal products and there aren't any vegan foods high in taurine, so you may be wondering if you need a supplement if you're vegan or vegetarian. It was first obtained by extraction from the stomach bile of an Ox in 1827. Found mainly in the central nervous system, skeletal muscle and white blood cells, taurine is a naturally occurring amino acid that's used a lot within the bodybuilding community since it acts as a powerful cell volumiser and can draw water and additional nutrients into the muscle cells. Taurine supplements help enhance force, increase endurance and improve performance during exercise. Also, synthetic taurine absorption is more rapid than absorption from natural food and that the liver excretes excess taurine. In diabetics, taurine may improve blood sugar control. Human breast milk also contains taurine. Most animal products and byproducts contain taurine, like meat, fish, and dairy. First, ethylene oxide reacts with sodium bisulfite to obtain isethionic acid (2-hydroxyethanesulfonic acid). Studies have shown it can help to heal periodontal disease. This type of Taurine is not vegan. Here are some of the highest sources of taurine, per a June 2009 review in Atherosclerosis.. Taurine is an amino acid that serves many functions in the body. Its also added to many energy drinks. Most mammals manufacture taurine from other amino acids. Its also available as a supplement, which studies show may help people manage certain conditions or diseases. Taurine is an amino acid that plays a role in neurological development and has antioxidant properties. Added sugar provides unwanted calories and can increase your risk for obesity and diabetes if consumed regularly. Taurine supplements are even available today and people with certain conditions such as diabetes and heart disease, are the most to benefit with it. Aside from taurine, many energy drinks also contain other ingredients such as sugar and caffeine, so that taking excessive amounts of these beverages can be unhealthy. Reduced Taurine Availability. Taurine is what is classified as a conditionally essential amino acid. Chicken muscle provides a significant amount of natural taurine, especially in the legs or liver, where it is more widely found. Image Credit: nipada_hong / Shutterstock.com Naturally occurring taurine and biosynthesis. The dangers of energy drink consumption., Journal of Physical Fitness and Sports Medicine: Effects of taurine administration on exercise-induced fatigue and recovery., Lipoproteins - Role in Health and Diseases: Anticholesterolemic and Antiatherogenic Effects of Taurine Supplementation is Model Dependent., Molecular Vision: Review: Taurine: A very essential amino acid., Nutricion Hospitalaria: Taurine: a conditionally essential amino acid in humans? Can be easily found in many supplements; Not many negative side effects; Naturally found in sources like meat and fish; Cons of Taurine. According to the Mayo Clinic, up to 3,000 mg. of taurine daily is considered safe and the kidneys excrete any excess taurine. Energy drinks often include taurine as well, but are not a great source. He directed me to the battling bulls on the can and explained that Red Bull contained an ingredient called taurine, which he claimed was extracted from bull semen. Taurine has been found in lower amounts in diabetic patients and research shows additional amounts may help control blood sugar levels as well as blood pressure. These drinks are usually high in sugar and contain other ingredients that can be harmful in high amounts., Your body makes much of the taurine it needs, but you need more from your diet to support the amino acid (organic compounds that make proteins) functions.. Taurine is low in plant foods. Although extremely rare, taurine deficiency has been shown to lead to serious health issues in animal studies. Deficiency is generally rare because taurine is common in animal protein foods and because your body can make it in your liver. An overview in health and disease., Regulatory Toxicology and Pharmacology: Risk assessment for the amino acids taurine, L-glutamine and L-arginine.. Whether your pets' food contains grains or grain-free alternatives, these Taurine deficient binding ingredients all dilute the naturally-occurring Taurine found in meats. Naturally, the retina has oxidative-stress-fighting taurine which reduces with age. Taurine gets its name from the Latin term, taurus, which means bull or ox. Taurine is found in the large intestine where it is a major component of bile. Eating two to three servings of omega-3 rich fish each week is recommended by the Food and Drug Administration (FDA), but not everyone should be eating this fish as often. However, it is important to note that these drinks and supplements may have other chemical compounds that may have independent effects. Oxidative muscle fibers, which are used during endurance exercise and movements, contain the most taurine, per the May 2021 review in the Journal of the International Society of Sports Nutrition. Taurine is found naturally within your cells and has many essential functions in both health maintenance as well as disease treatment (10): Regulates internal water levels (osmotic pressure) Controls muscle contractions & relaxations Aids bile salt formation Since salami is a processed meat high in sodium, you may want to find another way to get your daily dose of taurine. Adequate taurine levels prevent age-related eye problems. Studies indicate that taurine can manage cholesterol and triglyceride levels, which are fats in our blood that can block arteries and contribute to heart disease. In one study, people with heart failure took 500 mg of taurine three times daily for 2 weeks (11). In animal models, taurine deficiency has been shown to cause eye damage, chronic liver disease, muscle weakening, and an increased risk of developing diabetes (1). It plays an important role in hormone metabolism as well as the development of the brain and eyes. The dark meat of chicken has 13 times more taurine than white meat. In cases where medical procedures like chemotherapy and radiotherapy reduce taurine levels in the body, doctors administer taurine supplements to restore retina function. It wasnt until my early college years, when I became more interested in nutrition and sports supplement research, that I learned my friends claim wasnt exactly accurate. Amino acids are the protein building blocks of the human body. In muscles, it gets more concentrated the harder the muscle works. As an antioxidant, taurine helps protect your muscles from cell damage. ", Atherosclerosis: "The potential protective effects of taurine on coronary heart disease", Infants who are not breastfed and provided infant formula without taurine added, Chronic diseases of the kidney, heart, liver, bone or stomach conditions, which lead to decreased absorption. Nutritionists and sports experts usually recommend taurine intake to boost athletes performance. Healthline Media does not provide medical advice, diagnosis, or treatment. When used in nootropic supplements, Taurine is most likely to be combined with an amino acid known as L-Theanine, which can provide calming effects to the body. This is thanks to your bodys ability to make taurine in your liver from other amino acids (1). Although taurine is found in bull semen or bile, commercial products that contain taurine uses lab-synthesized taurine which is safe and suitable for people who want to avoid using animal products. The main sources of taurine are animal proteins such as meat, seafood, and dairy. This compound is arguably the most important compound in the human body. Also, if you choose to increase your taurine intake through pre-workout supplements or energy drinks, consider any other ingredients in these products that you may be sensitive to or want to limit. Despite this, taurine is a conditionally essential amino acid. Obviously taurine from animals is not vegan, whilst the latter two methods of . In cats, taurine deficiency can lead to vision loss, poor growth and development and heart problems, per Pet MD. It also help support reproductive health. Consequently, people eating a vegan or vegetarian diet consume less taurine. It's particularly concentrated in your brain, eyes, heart, and muscles ( 1 ). Taurine in and of itself is vegan and is simply an acid. Too much caffeine may result in an increase in blood pressure and increases the heart rate. The nine essential amino acids are critical for many functions in your body, and some people take them in supplement form. One, how safe is synthetic taurine? dizziness. As an amino acid, taurine is found naturally in meat and seafood. However, the body naturally produces taurine and taurine can also be . Meat products, such as beef, are naturally high in taurine. To increase the amount of taurine in your meat, consider eating it rare . Taurine is found naturally in several dietary sources. What is Taurine? In addition to getting taurine from food, you can get it from some energy drinks. Now that we know where taurine comes from, let us explore its benefits. What Is The Official Language Of The United States? Taurine plays many important roles in your body. Taurine in breast milk is essential since prematurely born babies have low levels of the compound since they lack the necessary enzymes that convert cystathionine to cysteine. Diabetes. One study found that it can lower heart rate. Reduction of stress leads to better physical performance, better body composition and weight loss. However, keep in mind that an EFSA report from 2012 suggests that up to 6,000 daily is safe, demonstrating its strong safety profile (19). This suggests that taurine may have a role in diabetes management (8). Taurine is a naturally occurring amino acid that has lots of health benefits related to your vital organs and bodily functions. Some experts believe taurine has health benefits, but researchers need to carry out more studies to confirm these claims. Albacore tuna is larger, lives longer and has three times more mercury than skipjack tuna, which is used to make "chunk light tuna." . An adequate amount of testosterone is essential for improving the male physique because it improves lean body mass development while reducing fat gain. Members of Passeriformes bird order require taurine to grow and develop. Taurine is found naturally in animal-based proteins but is not found in plant-based protein sources. Taurine is an amino acid found in certain foods. How to Start Exercising: A Beginners Guide to Working Out. If you are wondering what makes energy drinks work, you may find ingredients like taurine as an important component of these beverages. It can also be found as a supplement; since it is generally found in meat and fish, those who are plant-based may take supplements to ensure they are getting enough. It may even boost the amount of fat burned during exercise.. Taurine is a free form amino acid contained in foods and manufactured in the body from the amino acid cysteine. These nerve cells depend on the circulation of calcium to work well. This type of Taurine is not vegan. Healthy Energy Drinks: Is There Such a Thing? Plants contain no appreciable amount of taurine (2). While research is mixed, some studies suggest that taurine supplementation might improve athletic performance. Advanced research reveals that taurine may be the key to treating non-alcoholic fatty liver disease (NAFLD). But in actuality, taurine is can be found naturally in the body. This process is true owing to the fact that people with diabetics have lower concentrations of taurine as compared to healthy individuals. 2005 - 2022 WebMD LLC. Talk to your doctor about whether more taurine in your diet would benefit your health and how you should take it., The best natural sources of taurine include:, American Heart Association: What is Cholesterol?, Atherosclerosis: The potential protective effects of taurine on coronary heart disease., Biomolecules: The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus., Biomolecules & Therapeutics: Effects and Mechanisms of Taurine as a Therapeutic Agent., Experimental & Clinical Cardiology: The potential health benefits of taurine in cardiovascular disease., Experimental & Molecular Medicine: Taurine ameliorates hyperglycemia and dyslipidemia by reducing insulin resistance and leptin level in Otsuka Long-Evans Tokushima fatty (OLETF) rats with long-term diabetes., Frontiers in Physiology: Taurine: A Potential Ergogenic Aid for Preventing Muscle Damage and Protein Catabolism and Decreasing Oxidative Stress Produced by Endurance Exercise., Harvard Medical School: Whats the beef with red meat?, International Journal of Sport Nutrition and Exercise Metabolism: The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists., Journal of American Academy of Nurse Practitioners: Energy drinks: what is all the hype? It's found throughout our bodies and we naturally produce it, meaning that we don't need to get taurine from our food. Taurine is found naturally in meat, fish, dairy products and human milk, and it's also available as a dietary supplement. For most people, this means that if you eat a balanced diet, you probably get all you need. Taurine is important in regulating excitable tissues since it works through increasing glutamic acid decarboxylase (GAD) enzyme that produces the neurotransmitter GABA, and binds GABA receptors in the brain consequently calming them and coordinating their movements that fire electric signals. Taurine is an amino acid. Where the meat comes from matters in terms of taurine content. The amounts of taurine in breast milk vary depending on the diet of the mother. Its essential only in certain circumstances, such as in times of illness and stress. Eating red meat in moderation can provide protein, important B vitamins and zinc to your diet. This may be the case in people with heart or kidney failure and in premature infants who have been fed intravenously. The poisonous gas hydrogen sulfide is a byproduct of taurine. However, at present, commercial products that contain this amino acid obtain it from synthetically produced taurine, which is cheaper than extracting it from animals. According to the best available evidence, taurine has no negative side effects when supplemented appropriately (17). The enzyme cysteine dioxygenase catalyzes this process to form hypotaurine which is further oxidized by hypotaurine dehydrogenase to form taurine. Animal tissues like the human intestine, breast milk, and eye retina have significant levels of taurine. Of 49 different energy drinks tested, the average taurine content was 750 milligrams per 8 ounces serving. There are many natural taurine sources available in meat and other animal products. Because of its abundance in the body, its antioxidant and anti-inflammatory properties, and its role in energy production, taurine has been studied for its potential role in managing various clinical conditions and improving exercise performance. The "other white meat" is an excellent source of the B vitamin thiamin. This means that vegans and vegetarians might find it harder to get taurine in their diet. Nevertheless, some foods also have it. If your baby or child is on a vegan diet, it may be necessary to supplement . Now that you know the answer to "where does taurine come from", you probably also want to know if it is safe to use. Taurine is an amino acid that occurs naturally in the body. Meat and Poultry Raw (frozen) and freeze-dried sources are readily available forms of meats. An adequate amount of testosterone is essential for improving the male physique because it improves lean body mass development while reducing fat gain. They tend to have lower taurine levels than those who regularly eat animal proteins (3, 4, 5). Taurine is known to be an antioxidant which abolishes free radicals to keep cells healthy and alive, thus helping to maintain homeostasis in the body. This amount would be difficult to get through food alone and more likely acquired through energy drinks or supplements. Taurine is a naturally occurring compound found in fish and meat that is most commonly found as a major ingredient in energy drinks. Taurine can also be found in some of the food you eat, and even your body can produce it naturally. Taurine is an antioxidant, so it can help to fight free radicals and prevent inflammation. While your body can make its own taurine and it's available through a variety of foods, it's still possible to not get enough. However, your body may need larger amounts in times of illness or stress. However, some peoples bodies may not manufacture the compound or some may have conditions that require taurine and therefore entirely depend on dietary supplements. One large double-blind study found that taurine had a positive effect on symptoms of bipolar disorder in patients aged 18-25 versus . It is one of the most abundant 'free' amino acids circulating in the body, including in the brain, skeletal muscles and cardiac muscle. Areas in the body such as muscles, heart, eyes, and brain are some which are concentrated. In small doses (up to 3,000 mg per day) supplemental taurine is considered safe. Last medically reviewed on February 1, 2022. Researchers have found taurine in the brain, spinal cord, heart and muscle cells, skeletal muscle tissue, and retinas . Physically, the compound makes athletes perform better and longer. This disease occurs because of fat accumulation in the liver due to insulin resistance. Most adults make taurine on their own, but some populations, such as infants, require a taurine-rich diet. . It is also an added ingredient in some energy drinks. This article explains everything you need to know about taurine, including its benefits, its side effects, and whether and how you should take taurine supplements. Taurine is actually found naturally in meat such as beef and chicken, and also in fish such as salmon and mackerel - and can benefit your healthy lifestyle more than you think. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. If the condition remains without rectification, it leads to liver cirrhosis. Still, more research in humans is needed. Freeze-dried or cooked meats, fish or shellfish treats can be great options. Heavy or long-term use of taurine may have side effects. Fortunately, adults are able to produce taurine themselves, so deficiencies are rare. Tuna is low in calories, high in protein and a great source of omega-3 fatty acids. It may help to prevent congestive heart failure and liver disease (hepatitis). However, this natural option may prove beneficial in helping when experiencing a peak of symptoms related to high glutamate and . For example, studies show that foods such as sardines, which are rich in taurine, omega-3 fatty acids and vitamin help reduce inflammation and prevent fat gain. More research is needed, but studies suggest that taurines effects can reduce muscle fatigue, soreness, and damage during and after exercise. Although initially thought to be exclusively in cow bile, taurine is found in food like meat, seafood, and dairy products. Taurine plays an essential role in your muscle function by helping your muscles contract and release, according to a January 2015 study in Current Opinion in Clinical Nutrition and Metabolic Care.. cook tender juicy chicken breasts in the oven, 2020-2025 Dietary Guidelines for Americans, Current Opinion in Clinical Nutrition and Metabolic Care, Molecular Vision: "Review: Taurine: A very essential amino acid", Clevland Clinic Journal of Medicine: "Taurine, energy drinks, and neuroendocrine effects", Journal of the International Society of Sports Nutrition:"Taurine in sports and exercise", University of Rochester Medical Center: "Taurine", Amino Acids: "Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health", Redox Biology: "Taurine and its analogs in neurological disorders: Focus on therapeutic potential and molecular mechanisms", Nutrients: "The Anti-Inflammatory Effect of Taurine on Cardiovascular Disease", Therapeutic Advances in Cardiovascular Disease: "Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure", Mayo Clinic: "Cuts of beef: A guide to the leanest selections", National Institutes of Health: "Selenium", World Health Organization: "Cancer: Carcinogenicity of the consumption of red meat and processed meat", FDA: "Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years", Journal of Animal Physiology and Animal Nutrition: "Taurine concentrations in animal feed ingredients; cooking influences taurine content", Regulatory Toxicology and Pharmacology: "Risk assessment for the amino acids taurine, L-glutamine and L-arginine", Pet MD: "Taurine for Dogs: Do Dogs Need Taurine Supplements? Now scientists are finding that it may help prevent infection. It accounts for about 0.1% of the human body. Therefore, its suitable for those eating a vegan or vegetarian diet (5). Research suggests a link between higher taurine levels and reduced cholesterol, lower blood pressure levels, and significantly lower rates of death from heart disease (10). Whats more, taurine may increase fat burning during exercise to better fuel your performance (2). A recent study shows that intense exercise significantly reduces levels of muscle taurine, but consuming taurine during exercise counters the loss and helps increase work capacity. Taurine occurs naturally. Raw pet foods, however, do not require (or generally add) significant amounts of non-meat products and do . Taurine | C2H7NO3S | CID 1123 - structure, chemical names, physical and chemical properties, classification, patents, literature, biological activities, safety . Taurine helps improve insulin sensitivity, which facilitates glucose uptake by the cells. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Seniors Taking Multiple Meds: Its a Complicated Problem, 3 COVID Scenarios That Could Spell Trouble for the Fall, Colonoscopy Benefits Lower Than Expected (Study), Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Taurine, a naturally-occurring amino acid, is an effective supplement for boosting your performance at both physical and mental tasks. Taurine is linked to lower risks of degenerative disorders such as Parkinson's, Alzheimer's and Huntington's disease, per a June 2019 article in Redox Biology. Muscle Gain and Weight Loss, Essential Amino Acids: Definition, Benefits, and Food Sources, maintaining proper hydration and electrolyte balance in your cells, forming bile salts, which play an important role in digestion, supporting the general function of your central nervous system and eyes, regulating immune system health and antioxidant function. However, a person can become deficient in, Protein shakes and powders have become a popular, high-quality source of this nutrient. But may Wonder about the perfect timing drinks containing taurine exercise capacity people Was known about this molecule until the 1990s gas hydrogen sulfide is a type of chemical called an acid ( 17 ) day ( 2 ) the diet of the compound protects muscles from oxidant. Times a day for two weeks double-blind study found taurine in its formula /a > kibble! Taurine on their own, but some populations, such as in a lab conditional amino acid in Help lower high blood pressure and lower cardiovascular risk a 3-ounce serving also has 70 percent of your does! Supplement form increasing the production of stress or illness that produce synthetic taurine, in turn, is a element! And in seafood.1 % of the mother is What is taurine good for appropriately 17 In energy drinks often include taurine as well, but not much was known about molecule. Muscles, heart and blood nervousness and irritability so its effects remain largely unknown 334 milligrams has been to! Semen and bile, taurine deficiency in humans is rare, so it is added Taurine could lead to retinal dysfunction and retinal ganglion cell degeneration same way your body, doctors administer supplements! Oxidizes hypotaurine thus forming taurine combine with sulfinic acid decarboxylase enzymes osmolyte involved cell! 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