Ingredient Review: Taurine

Posted on July 31, 2022

Tweet

What is Taurine?

Taurine is a conditionally-essential amino acid, synthesized in the human body from methionine. Like Tryptophan, Taurine is not used for protein synthesis.

Taurine is commonly included in a range of popular sports, exercise and health supplements, such as magnesium powders, canned energy drinks, pre-workouts and amino acid products.

What does Taurine do?

Taurine is one of the most abundant amino acids found in organs, the brain, retina and muscle tissue. Though many of the roles of Taurine are as yet uncovered, thus far this amino acid has demonstrated osmolyte and antioxidant effects and as a building block for bile salts.

As an osmolyte, Taurine regulates cell volume, essential for hydration. Taurine also regulates free calcium concentrations inside the cell and assists with fat emulsification as a bile salt constituent.

Taurine supplementation has been used for a range of conditions, such as congestive heart failure, muscle and central nervous system disorders. In addition, this amino acid offers ergogenic benefits, with evidence indicating lactate buffering, reduced muscle damage and enhanced endurance performance.

Specific Research

Applied Physiology Nutrition and Metabolism 2014

Young men received either placebo or Taurine supplementation for fourteen days prior to eccentric exercise, with results indicating increases strength, decreased muscle soreness and improved antioxidant status.

European Journal of Sports Science 2019

Cyclists noted a 10% increased time to exhaustion with Taurine supplementation, as well as reduced blood lactate levels, lowered core temperature and increased sweating (assists with cooling).

What Sports, Exercises or Health Conditions does it Benefit?

Taurine may assist with performance and recovery of a wide range of sports and exercises, due to its role in reducing muscle damage, regulating core temperature, enhancing strength and endurance and improving muscle recovery, as indicated by less delayed onset muscle soreness.

This makes Taurine likely useful for sports, including soccer, rugby, netball, and activities including cycling, swimming, running, weight lifting and crossfit.

Taurine may promote muscle, heart and nervous system health, as well as assist with the management of high blood pressure and cardiovascular health.

What is the Recommended Dosage?

Within the clinical trials, dosages typically range from 0.5g to 6g daily, regardless as to whether it’s a rest day or not. It is important to assess the dosage based on your bodyweight and speak to your healthcare practitioner for further guidance.

How to Take it?

Taurine is one of the more pleasant tasting amino acids, lacking the bitterness of BCAAs, though containing a slight sulfurous flavour. Taurine can simply be mixed into water or juice and consumed. Alternatively, add to smoothie, protein shake, pre-workout or intra-workout.

Is it Safe?

Taurine is generally regarded as safe when taken in dosages of 6 grams daily or less. However, talk to your healthcare practitioner to confirm the amino acid is right for you before commencing supplementation.