Taurine Overview
Taurine is an amino acid found in meat and seafood. It promotes health and supports longevity. Taurine neutralizes free radicals, reducing oxidative stress. By combating oxidative damage to cells, it may help slow cellular aging. Taurine supports brain health, aids neuron development, and potentially reduces neurodegenerative disease risk. It has cardiovascular benefits – it lowers blood pressure, cholesterol, and improves heart function. Studies suggest taurine reduces congestive heart disease symptoms like shortness of breath and fluid retention. Taurine helps fight diabetes. It is often added synthetically to food products.
Negative Aspects of Taurine
The main negative side effect associated with taurine supplementation is negative nitrogen balance. Large health institutions caution against using single amino acids, like taurine, for long periods due to the risks of creating a negative nitrogen balance, indicating a loss of protein. This can cause your kidneys to work harder. In addition, pregnant people, breastfeeding people, and children should not supplement with taurine.
Taurine Dosage and Supplement Information
One 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. The taurine dosage can vary depending on a number of different factors, but most supplements contain between 500–1,000 milligrams per serving. However, doses up to 3,000 milligrams have been shown to be safe and associated with minimal risk of side effects. Taurine supplements are available in capsule or powder form. Although the amounts of taurine present in energy drinks were too low to produce any therapeutic effects, some participants reported mild diarrhea and constipation. Avoid taurine if you are pregnant or breastfeeding.