L-Taurine is a sulfur-containing amino acid and the second most abundant amino acid in the body second to L-glutamine. L-Taurine is abundant in muscle fiber and used in detoxification, control of muscle and nerve signaling and other biological processes. Foods including meat, dairy and eggs are naturally high in L-taurine and many energy drinks may have large amounts added.
About L-Taurine
L-Taurine is a nonessential amino acid as it can be produced from L-cysteine by the liver. The normal dietary intake of L-taurine is between 50 and 400 mg per day. Vegetarian and vegan diets contain very low amounts of L-taurine. Although L-taurine is known to participate in a wide range of biological processes, its role is largely unknown. According to research cited in a European Commission Report on L-taurine, supplementation has been shown to lower blood pressure and blood sugar in overweight individuals and may improve athletic performance. Although no toxic or carcinogenic effects of L-taurine intake are known, research has not established recommended or maximum intake levels.
L-Taurine in Whole Foods
The richest source of L-taurine, as well as protein, in the diet is meat including red meat, fish and poultry. Dairy, especially milk and eggs, are also high sources of protein and L-taurine. Vegetables do not contain significant amounts of L-taurine. Research studies cited by the European Commission found than 2,000 to 6,000 mg of L-taurine per day may lower blood pressure and improve growth hormone levels in epileptics. This amount of L-taurine is not possible to obtain from only dietary sources.
L-Taurine in Energy Drinks
Energy drinks contain up to 4,000 mg of taurine, more than 10 times the typical amount in your diet. No studies have established any danger to consuming large amounts of L-taurine, although animal studies have used much larger amounts with no known toxicity, according to the European Commission Report. Energy drinks usually contain high amounts of sugar and stimulants such as caffeine and should not be used as a healthy source of L-taurine.
Safe Consumption
Since L-taurine can be produced by your body, intake is not essential if you have adequate levels of protein intake. Consuming protein-rich foods can increase you L-taurine intake up to 400 mg per day, according to studies cited by the European Commission. Daily intake of L-taurine in excess of 400 mg per day would require supplemental L-taurine available in a pill or powder form. Consult with your healthcare provider before supplementing with L-taurine.
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