How much taurine should i take

This can result in the following:. Energy drinks also tend to combine caffeine with other supplements, many of which have no known safety profile.

According to a review , the adverse health effects of energy drinks may be particularly severe in teenagers and young adults. However, it is important to note that taurine may help to counteract some of the adverse health effects of caffeine. A review article concluded that taurine might protect against the cardiovascular effects of drinking too much caffeine in adults.

However, further research is necessary to confirm that this is the case. Research into the potential benefits of taurine supplementation is still in its early stages, and most studies involve animals. Researchers must carry out high quality human studies to establish how taurine may affect human health.

Nonetheless, taurine supplementation does not appear to cause any significant side effects. However, anyone who is considering taking taurine should talk to their doctor for guidance, and to check for any possible drug interactions. Branched-chain amino acids BCAAs are a group of three essential amino acids.

Research suggests that BCAAs can improve muscle mass and exercise…. Taurine is an organic compound that may help with conditions such as cardiovascular disease and diabetes. Learn more about taurine, including its side…. Foods rich in certain nutrients can have a powerful effect on eye health. Read about 10 foods for healthy eyes, other eye health tips, and warning….

As well as medication, people can try natural…. L-arginine is an amino acid that helps the body to build proteins. Athletes and others seek out ways to boost their L-arginine intake. It may have…. How does taurine affect the body? Medically reviewed by Alana Biggers, M. What it does Benefits and risks Other ingredients Takeaway Taurine is an amino acid that occurs naturally within the body. General roles of taurine in the body.

Share on Pinterest Some energy drinks contain taurine. Potential benefits and risks of taurine. Share on Pinterest Taurine may help those with heart problems to exercise more. Be aware of other ingredients. Share on Pinterest When choosing taurine products, people need to be aware of other ingredients they might be consuming. Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. Those who take taurine sleep better because it stimulates GABA receptors in the brain.

Much like the more famously known melatonin, taurine levels increase the longer you stay awake, as your body tries to make you go to sleep. Incidentally, it is important to note that taurine consumed within an energy drink is not an effective way to calm anxiety or help with your sleep pattern.

For more ideas on ways to boost your mood and in turn reduce anxiety, check out our guide on the best natural mood boosters that you can do right now.

That is because energy drinks contain a plethora of other ingredients and usually a lot of caffeine which in actual fact carries the opposite effect. By consuming taurine in this form, it will likely result in keeping you awake and potentially promote feelings of anxiety instead, so it is best to source your taurine from a powder or tablet.

One of the more surprising L-taurine benefits is that it has been found to help with premature hair loss.

Taurine hair loss supplements are notoriously effective due to their anti-fibrotic properties, which see them work to inhibit inflammation of the hair follicle, as well as preventing rigidification and hardening. These are the predominant causes of hair loss, therefore taurine is a proven effective remedy. Moreover, taurine is an amino sulfonic acid. These types of acids combine to produce protein in the body, including keratin, which is the primary component of hair.

A keratin deficiency will invariably lead to hair loss, but taurine supplements remedy this problem by replenishing the base materials responsible for keratin production. In this way, taurine is not only great for preventing hair loss, but it also encourages new hair to grow. That is not all though. When you are anxious, your blood vessels contract and as a result less blood reaches the follicles.

Less blood means fewer nutrients and thin, unhealthy hair that is more likely to fall out. Taurine lowers anxiety and in doing so gives hair health a boost. Similarly, taurine has marked beneficial effects on kidney function, so your body will be able to flush away toxins more effectively; relating this to the scalp region specifically, that means the smooth removal of dihydrotestosterone, which builds up on the hair follicles and stops them receiving adequate blood flow.

That causes hair damage and eventually loss, but dihydrotestosterone, along with a range of other toxins, is processed by the kidneys. You can find taurine present in a number of sources, for instance it holds a regular presence in our best casein protein powders shortlist. Few other supplements apart from perhaps raw protein are as effective for those trying to get ripped and, since taurine is one of the safest supplements available, bodybuilders are free to up their dosage accordingly.

The first thing to point out is that simply consuming taurine rich foods will not be enough to reap the muscle building benefits of taurine. Although those foods do contain a small dosage, it is nowhere near enough, so you will need a taurine supplementation in the form of either tablets or powder also, the latter of which is preferable simply because it contains more taurine that is absorbed at a more rapid rate. As previously noted, taurine encourages the body to burn through fat as opposed to carbohydrates, which is a more efficient method of energy generation.

Since it also increases muscle pumps and your muscle's capacity to bear a heavier load, the benefits for bodybuilders are obvious. Moreover, all amino acids have a crucial role to play in muscle repair, recovery and growth. Specific studies conducted around weightlifting have returned extremely positive results. In studies where participants undertook deliberately muscle-damaging routines, those who supplemented with taurine showcased far less muscle degradation than those who did not.

These results are especially encouraging and show that not only will taurine help bodybuilders lift for longer and more effectively, but it will also protect the muscles at the same time. For help creating a workout that best suits your bodybuilding goals, use our home workout generator to build your own unique home workout. Understandably one of the most commonly researched areas on this topic, the effects of L-taurine on cardiovascular health make it an extremely attractive supplement.

Studies have been extensive in this area, and they have all returned favourable results that suggest taurine has some profound effects on the heart and can make a notable difference to those suffering from cardiovascular problems, such as high blood pressure, cholesterol and heart disease.

A collection of findings from animals and humans suggest that taurine benefits the heart by improving the health of your arteries. That leads to a decrease in blood pressure, enhanced blood flow and the healthy oxygenation of tissue in the heart. This theory can be supported by the findings of a study, published by the American Journal of Hypertension , which concluded that taurine supplementation, in combination with exercise, prevents hypertension and increases exercise capacity.

Furthermore, a report published in the American Journal of Cardiovascular Disease, analysing a number of experimental and human studies around the role of taurine in the vasculature, found:. Additionally, taurine indirectly benefits the heart by its proven results in weight loss. It encourages the body to burn through fat rather than carbs as you exercise. That, in turn, is a great way to combat obesity, another major risk factor for heart disease. Taurine actually makes exercise more effective and can transform your body into an efficient fat burning machine.

This can be supported by the findings of a study which analysed the beneficial effects of taurine on serum lipids in overweight or obese non-diabetic subjects. In this experiment, researchers found that taurine supplementation decreased triacylglycerol the main constituents of body fat in humans and total cholesterol in subjects significantly.

Body weight also reduced significantly in the group given the taurine supplementation. For anybody struggling with cardiovascular health, getting enough exercise can be a real struggle. Lack of exercise might then lead to weight gain, higher blood pressure and general ill health, exacerbating the heart disease. For an alternative to taurine, you might be intrigued to know that improving heart and cardiovasclar health is also one of the health benefits of the eggplant.

Numerous studies have found that taurine boosts the athletic potential of those suffering from heart disease, helps them to exercise for longer and even cuts their cholesterol.

Taurine affects the kidneys, brain, blood and muscles, so it is reasonable to worry about the correct dosage. Many wonder what taurine is made from and how this might affect the dosage, especially as taurine already occurs naturally in the body. The standard taurine dosage is between mg per day. Most people choose to get this dose via powders or tablets, which are both widely available and reasonably cheap. Athletes, for example, will require a higher dose than those trying to combat hair loss, and anxiety sufferers will likely fall somewhere in between.

With taurine, danger only becomes a real concern with incredibly high doses. Studies have confirmed that dosage up to mg per day is still considered safe. This means taurine can be consumed without the addition of the same concerns other supplements have when consumed in large quantities, but it is still important to be aware of your recommended dosage. Taurine does occur naturally in foods, as well as many of the products in OriGym's best energy drinks to boost your workout article , but not in large enough quantities to offer the tangible benefits discussed on this list.

Vegans and vegetarians are much more likely to develop a taurine deficiency than meat eaters, so it is important to bear this in mind. Taurine foods are mostly recognised as meat, fish and dairy. Also, one study found that taurine supplements could improve cognitive function in older adults with dementia. Taurine may also improve your mental health. Studies found taurine modulated or reduced stress , anxiety, and depression in animals.

Once you start adding extra ingredients like sugar and caffeine to taurine, the scales may shift. For example, too much caffeine can lead to an irregular heart rate, vomiting, and seizures.

Everything you swallow becomes part of a series of chemical reactions, so be mindful of the combos and quantities of medications and supplements you take and foods you eat, too! Keep in mind:. Taurine is a naturally occurring amino acid in your body. You can get additional taurine by eating many animal-based foods or taking supplements. Research shows that taurine benefits your health by protecting against or improving conditions related to your vital organs and bodily functions.

When taken in moderation by healthy people, taurine has no known adverse side effects. For people with certain health considerations, or as an addition to energy drinks, there may be risks. Magnesium always pops up on the list of supplements that doctors recommend, but what the heck is this mystery mineral, and why is it so important…. But what are they? And should you care? Not all proteins are created equal! Getting the sources of complete protein that your body and muscles need requires planning.