How much taurine should i take a day

The research suggests that doctors should consider taurine as a potential treatment for these conditions. However, scientists have yet to conduct the necessary clinical trials. Scientists have identified a link between a lack of taurine and cardiomyopathy. Cardiomyopathy is a condition that causes the heart to work harder than it should.

It is a major risk factor for congestive heart failure. A review indicates that taurine helped slow the progression of atherosclerosis in animals. Atherosclerosis refers to a buildup of fatty deposits or plaque within the arteries due to high cholesterol levels. This condition is a major risk factor for cardiovascular diseases, such as stroke. A study investigated the effects of taurine supplements and exercise in people with heart failure.

People who exercised before and after taking taurine for 2 weeks showed lower levels of blood cholesterol and inflammation , compared to those who took a placebo. The muscles contain high levels of taurine. It helps to ensure proper muscle function and protects against muscle damage. According to a review , taurine could also play an important role in the treatment of neuromuscular disorders, such as muscular dystrophy.

However, there is a need for more research in this area. Taurine may have a protective effect on the brain. As a review posted to Brain Defects Research notes, taurine supplementation works to promote healthy long-term memory storage. According to the review, the amount of taurine in the brain decreases with age. Taurine supplementation may help to maintain these levels across the lifespan.

Some scientists believe that this could fend off certain age-related neurodegenerative conditions. Some mice received the 6-week taurine supplementation, while some received a placebo. Mice that received the taurine showed improvements in Alzheimer-like learning and memory deficits. Further research is necessary to determine whether these same benefits apply to humans. According to the review in Brain Defects Research , taurine imbalance also seems to play a role in epilepsy , autism , particularly in people who have experienced a brain injury.

Animal studies have consistently shown that taurine helps alleviate symptoms of neurotoxicity and neurological impairment in rodents. There is an increased risk to people who suffer from kidney problems or have impaired kidney function, but that is a risk which is shared by all amino acid based supplements.

Taurine is exceptionally safe and there are no known side effects associated with taking the correct taurine dose. Problems only begin when you mix taurine with other products and supplements.

Unfortunately, as previously mentioned, they also contain an array of sugars, additives and large quantities of caffeine. Drinking too much caffeine is highly likely to result in sleep disturbances, energy crashes and jitters, with some people even experiencing allergic reactions. High sugar content is linked to diabetes, and individual additives like food colourings can lead to allergies, too. Indeed, this issue is so troublesome that some countries have limited the sale of taurine drinks after deaths.

Similarly, taurine is present in a number of unhealthy foods, including beef and other red meats. Consuming large amounts of these in pursuit of taurine is not advisable and, much like the energy drinks, likely to have a detrimental rather than positive effect. As we have previously established in our benefits section, supplementing with L-taurine carries an array of benefits for athletes and fitness enthusiasts.

However, we thought we would summarise exactly what elements of your fitness it will impact. Numerous studies exploring the benefits of taurine on exercise performance have all confirmed that athletes who supplement with the amino acid experience enhanced exercise performance.

This applies across the board, with cyclists, runners, weightlifters and bodybuilders all being sampled, and all confirming improvements in their performance. Improvements generally include covering longer distances and elongated training sessions with less fatigue.

In human studies to date, taurine supplementation has been shown to remove the waste products in the body that have a direct link to causing fatigue and muscle burn. Therefore, by taking taurine supplements, this in turn will reduce tiring and allow athletes and fitness enthusiasts to engage in longer and more intense workouts. Additionally, taurine has strong evidence to suggest it protects muscles from cell damage and oxidative stress, which as a result benefits This particular fitness benefit can be showcased by a study which saw a number of participants supplement with taurine whilst carrying out a specific muscle-damaging weightlifting routine.

The results from the study categorically highlighted that by consuming taurine, subjects experienced fewer markers of damage and less muscle soreness. Essentially, t aurine may aid weight loss by increasing the body's use of fat for fuel, great for those looking to trim down. You may benefit more from reading into the types of body fat to understand how taurine plays a role in the fat burning process.

Taurine supplements are widely available in both powder and capsule form. Both have a distinct set of advantages and disadvantages. Taurine powder has the obvious benefit of being much easier to swallow than large capsules, but there are important physiological considerations to take into account, too. The reason for this is quite simple; tablets travel through the body and slowly break apart as they go, releasing their contents in increments and this process takes a long time, whereas a powder dissolved in water will be absorbed nearly instantly, and all at once.

Powders also deliver a far more concentrated dose. You can heap much more taurine into a scoop of powder than you can into a small capsule. Taurine is an effective pre workout if consumed roughly an hour beforehand. More generally, taking a dose three times per day after a meal is an effective way to keep your levels topped up. Taurine supplements are available from a number of accessible locations.

We have already discussed energy drinks at length on this list, however the same rules apply for taurine tablets and taurine powder. Energy drinks, with their high caffeine content, are a great example of how the benefits of taurine can be lost amongst other ingredients, but the rule applies universally to any kind of supplement. Pure taurine powders usually come in g increments and are reasonably cheap.

Shops like Bulk Powders and MyProtein are excellent places to start, and the supplements are available on Amazon as well. Be sure to read reviews and beware: many taurine supplements that advertise themselves as pure actually contain silicon dioxide, which puts many shoppers off.

Health stores such as Holland and Barrett are a great place to look if you are looking for tablets more specifically, and you will usually be able to get a mg jar for slightly less than powders.

The good news about taurine is that it is one of the cheapest supplements out there, and many choose to buy it in its pure form to mix with other ingredients in a DIY pre workout. Whether you want to optimise your athletic performance, improve your health, boost your mood or help with your sleep, taurine can be a very effective and safe addition to your supplement regimen.

We hope this article has provided you with all the knowledge you need before implementing taurine into your lifestyle. Before you leave, if you have a passion for the health and fitness industry and believe you could make a successful career out of it, why not let us help you achieve just that.

Download our free course prospectus for further detail and get the ball rolling on a career you love. Graduating from Liverpool John Moores University with a BA Hons in Journalism, Annie specialises in mental and physical wellbeing, with a specific interest in nutrition and mindfulness. Her long standing interest in fitness is what brought her to OriGym, and led her to become a qualified Personal Trainer and obtain specialist qualifications in Advanced Sports Nutrition.

The recommended dosage of taurine is usually less than 3, mg per day, MayoClinic. At this dosage, your body is able to use taurine to power vital processes and excrete any excess via the kidneys.

However, at higher doses, taurine may cause unintended side effects. There have been no comprehensive studies on the effects of taurine if taken in large doses or for a long period of time.

Consult your doctor prior to taking large amounts of taurine. Taurine is not a true amino acid and as such is not incorporated into proteins. Therefore, free taurine is able to move through various tissues such as the brain, heart and skeleton.

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