Taurineis a type of amino acid found in many foods and often added to energy drinks
Taurine supplement It is also used as a "wonder molecule", and some researchers call it.
This amino acid is said to have several health benefits, such as a lower risk of disease and better sports performance. It is also reported to be safe and has no known side effects when taken in reasonable doses.
In the article “What does taurine mean "," what does taurine do "," benefits of taurine "," taurine damages", "Foods containing taurine" As it describes everything you need to know about this amino acid.
What is Taurine?
It is an amino acid that occurs naturally in the body. It concentrates especially in the brain, eyes, heart and muscles.
Unlike many other amino acids, it is not used to build proteins. It is conditionally classified as an essential amino acid.
Our body can produce this amino acid and it is also found in some foods. But some individuals - those with specific illnesses such as heart disease or diabetes - taurine pill can benefit from taking.
There is a misconception that this amino acid is extracted from bull urine or bull sperm. Latin "toros", which means ox or bull.It derives from the word - maybe this could be the source of the confusion.
What Foods Is Taurine Contained in?
Foods containing taurine; They are animal foods such as meat, fish and milk. Taurine energy drink and added to soda, it can contain 237-600 mg per 1.000 ml serving.
However, it is not recommended to drink high amounts of soda or energy drinks due to other harmful substances in their content.
The form used in supplements and energy drinks is often made synthetically - namely taurine raw material not derived from animals - suitable for vegans.
An average diet provides about 40-400 mg per day, but studies use 400-6,000 mg per day.
What is Taurine good for?
This amino acid is found in many organs and has benefits. His direct roles include:
Maintaining the correct hydration and electrolyte balance in the cells.
- Creation of bile salts, which play an important role in digestion.
- Regulation of minerals such as calcium in cells.
- Supporting the general function of the central nervous system and eyes.
- Immune system health and regulation of antioxidant function.
Because it is a conditionally essential amino acid, a healthy individual can produce the minimum required for these essential daily functions.
However, in rare cases higher amounts may be needed, making this amino acid necessary for some people (such as those with heart or kidney failure) and premature babies fed intravenously.
During fetal development taurine deficiency When it occurs, severe symptoms such as brain dysfunction and poor blood sugar control have been observed.
What Are the Benefits of Taurine?
Fight diabetes
This amino acid can control blood sugar and fight diabetes. Long-term supplementation reduced fasting blood glucose levels in diabetic rats without any change in diet or exercise.
Fasting blood sugar levels are very important to health because high levels play a key role in type 2 diabetes and many other chronic diseases.
Some animal studies have shown that increased intake as supplements increases blood sugar levels and insulin resistanceIt may help prevent type 2 diabetes.
Interestingly, people with diabetes tend to have lower levels of this amino acid - another indication that it may play a role in diabetes.
Improves heart health
This molecule helps reduce the risk of cardiovascular disease.By reducing the resistance to blood flow in the blood vessel walls hypertensionIt can help lower the flour. It can also minimize nerve impulses that increase blood pressure in the brain.
In a two-week study in people with diabetes, the supplements significantly reduced arterial stiffness - potentially making it easier for the heart to pump blood around the body.
In another study in overweight people, taking 3 grams of supplements daily for seven weeks reduced body weight and improved several heart disease risk factors.
The supplement has been found to reduce inflammation and artery thickening. When these effects are combined, the risk of heart disease is significantly reduced.
Improves exercise performance
This amino acid is also beneficial for athletic performance. In animal studies, taurine supplementcaused the muscles to work harder and take longer to work out, and it increased the muscles' ability to contract and generate strength. In mice, it reduced fatigue and muscle damage during a workout.
In human studies, this amino acid has been shown to generate waste products that cause fatigue and muscle burning. It also protects muscles from cell damage and oxidative stress.
What's more, it increases fat burning during exercise. Human studies show that trained athletes using this amino acid improve exercise performance. Cyclists and runners were able to travel longer with less fatigue.
Another study supports the role of this amino acid in reducing muscle damage. Participants who participated in a muscle-damaging weightlifting routine experienced less damage markers and less muscle pain.
In addition to these performance benefits, it can aid weight loss by increasing the body's use of fat for fuel. 1,66 grams for cyclists taurineThe fat burning rate of those who were supplemented with was increased by 16%.
May help fight obesity
Taurineplays a role in fat absorption and breakdown. A study conducted on 30 university students, taurine supplementshowed that it significantly reduced triglycerides and the atherogenic index (HDL cholesterol ratio of triglycerides).
Work, taurineIt concluded by stating that the intake can positively affect fat metabolism and even reduce the risk of heart disease in obese individuals.
Fights stress and boosts brain health
A Chinese study, taurinestates that it may have anti-depressive effects. It can also contribute to brain development, help improve memory and cognition.
Taurinehas also been found to activate GABA receptors in the brain - these receptors interact with some important neurotransmitters that support brain development.
Supports liver health
Researches, taurineshows that excessive alcohol consumption can reverse liver damage caused. In tests on rats, taurine showed reduced rates of fat spoilage and inflammation.
Taurine dietary supplementalso reduced liver damage in patients with chronic hepatitis.
Taurine also liver oxidative stress and protects it from free radical damage. In one study, 2 grams taken three times a day taurinereduced liver damage caused by oxidative stress.
Improves eyesight
TaurineThe fact that s is the most abundant amino acid in the retina explains a lot. TaurineIt has powerful antioxidant properties that can help boost retinal health and prevent visual disturbances.
Taurine Depletion has also been associated with damage to retinal cones and retinal ganglion cells. The amino acid can also prevent cataracts and dry eyes - making it an essential nutrient for eye health.
Fights inflammation
TaurineIts primary role in the human system is as an antioxidant - one reason it helps fight inflammation in the body. Studies have also shown that drugs to fight chronic inflammatory diseases taurine encourages its use.
Taurine It also helps in the treatment of periodontitis, which is an inflammation of the tissues around the tooth.
Researches, taurineIt can help regenerate brain cells that can be useful in treating neurodegenerative conditions such as Parkinson's disease.
Although more research is needed on the potential benefits of taurine for those with Parkinson's disease, some research suggests it may help reduce symptom severity by altering the activity of a particular enzyme involved in mitochondrial function.
What Are the Harms of Taurine?
According to the best available evidence, this amino acid is not harmful when used in the recommended amounts.
Although there are no direct problems with supplements, athlete deaths in Europe taurine and energy drinks that contain caffeine. For this reason, several countries have banned or restricted the sale of supplements.
However, it is also said that these deaths may have been caused by large amounts of caffeine or some other substance taken by athletes.
As with most amino acid-based supplements, taurine amino acid Its use can cause problems in people with kidney problems.
Some sources, taurinein bipolar disorder He suggests that he can exacerbate it. People with this condition should avoid its use.
How to Use Taurine?
Most commonly used taurine daily doseIt is 500–2,000 mg. However, the upper limit of toxicity is much higher - even at doses above 2,000mg it appears to be well tolerated.
Studies on the safety of this amino acid show that it is safe up to 3.000 mg per day.
This amino acid, which can be naturally obtained from meat, milk and fish, most people do not consume the doses used in the studies mentioned above.
As a result;
Some researchers taurineThey call it the "great molecule" because their supplements provide many potential health and performance benefits.
If you want to improve your health or optimize your sports performance, taurine You can use it, but always remember that naturally obtained is best, and be sure to consult your doctor before using any supplements.
