While some studies may have used higher doses for short periods of time, 3,000 mg per day should help you maximize benefits while staying within a safe range. Taurine safety research shows that, in doses up to 3,000 mg per day for life, it is still safe. The most common dosage of taurine is 500 - 2,000 mg per day. As with most amino acid based supplements, other problems can potentially arise in people with kidney problems. However, these deaths may have been due to large doses of caffeine or some other substance the athletes were taking. This has led some countries to ban or restrict the sale of taurine. Although there are no direct problems from taurine supplementation, several deaths in athletes in Europe have been linked to energy drinks containing taurine and caffeine. In cyclists, supplementing with 1.66 grams of taurine increased fat burning by 16%.Īccording to the best available evidence, taurine has no adverse effects when used in recommended doses. In addition to these performance benefits, taurine may aid weight loss by increasing fat utilization in the body. Cyclists and runners can cover longer distances with less fatigue. Human studies indicate that professional athletes supplemented with taurine have improved training performance. It also protects muscles from cell damage and oxidative stress. In human studies, taurine has been shown to remove waste products that lead to fatigue and muscle burn. In rats, it reduced fatigue and muscle damage during exercise. In animal studies, taurine helped muscles work harder, longer, and increased muscle contraction and force generation. Increased exercise performance Taurine may also have benefits for athletic performance. When combined, these effects can significantly reduce the risk of heart disease. In addition, taurine supplementation has also been found to reduce inflammation and reduce arterial thickness. In another study in overweight people, 3 grams of taurine daily for seven weeks reduced body weight and improved several risk factors for heart disease. In a two-week study in people with diabetes, taurine supplementation significantly reduced the stiffness of the arteries, which in turn could potentially help the heart pump blood around the body more easily. It can also reduce nerve impulses in the brain to raise blood pressure. Taurine may help lower blood pressure by reducing resistance to blood flow in the walls of your blood vessels. Research shows a link between high taurine levels and reduced mortality from heart disease, as well as lower cholesterol and blood pressure. Improves Heart Health Taurine may help reduce the risk of cardiovascular disease. However, more research is still needed to confirm this. In addition, people with diabetes tend to have lower taurine levels, which is another indicator that taurine may play a role in the disease. Some animal studies suggest that increasing taurine intake may help prevent type 2 diabetes by lowering blood sugar and reducing insulin resistance. Fasting blood sugar is important for health, as high levels are a major risk factor for type 2 diabetes and many other chronic diseases. Long-term taurine supplementation lowers fasting blood sugar in diabetic rats without any changes in diet or exercise. Helps fight diabetes Taurine can improve blood sugar control and fight diabetes. When deficiency occurs during fetal development, it leads to severe symptoms such as impaired brain function and poor blood sugar control. However, higher amounts of taurine may be required in rare cases, making taurine necessary in some people, such as those with heart or kidney failure, premature babies needing injections vein. Has many functions in the body Taurine is found in a number of organs and its roles include: Maintaining proper hydration and electrolyte balance in cells Forming bile salts, which plays an important role in digestion Regulates minerals such as calcium in cells Supports general function of the central nervous system and eyes Regulates immune system health and function Taurine is a conditionally essential amino acid so a healthy person can produce the minimum amounts needed for the above essential daily functions.
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