Taurine, or 2-aminoethanesulfonic acid, is an amino acid that plays a role in various physiological functions and certain aspects of early development. Your body makes taurine, but the largest source of taurine is from your diet. Taurine is found in meats and fish. Taurine may have beneficial effects for cardiovascular disease, hypertension, seizure disorders and may improve cognitive function. Taurine is a popular ingredient in sports energy drinks and other dietary supplements.
Physiological Effects
Taurine is an amino acid from the sulfonic acid group as opposed to other amino acids, which are from the carboxylic acid group. It is prevalent throughout the body in the brain, skeletal muscles, tissues and in the heart. It is an antioxidant and is linked to improved insulin sensitivity in a study on OLETF rats. Obese OLETF rats fed a taurine supplemented diet showed lower serum lipid concentrations and increased insulin sensitivity, according to a study headed by Nakaya Yutaka published in the January 2000 issue of "The American Journal of Clinical Nutrition." (Reference 4) Taurine helps the body to convert cholesterol into bile, which is then excreted by the body. It also lowers blood pressure and may have cardioprotective benefits. Taurine is used to treat patients with seizure disorders, according to the University of Maryland Medical Center. Patients who suffer seizures often have low levels of taurine.
Food Sources
Small amounts of taurine are made in your liver, but most of your body's taurine comes from your diet. It is found in beef, chicken, turkey, veal, pork, lamb, ham, tuna, white fish, shrimp, shellfish, squid and various dairy products such as yogurt, ice cream and milk. Taurine is also chemically synthesized and added to various supplements and energy drinks.
Side Effects
Taurine has few, if any, known side effects. One case of encephalopathy, brain disease, was reported in a body builder taking large does of taurine, insulin and steroids. It was not concluded whether taurine or one of the other drugs caused the brain disorder. Further studies are needed to better understand the effects of taurine. Taurine may cause dizziness, headache or nausea in epileptic patients.
Recommended Daily Requirement
The recommended daily allowance, RDA, for taurine has not been established for children, adults or seniors. An average daily dose of taurine can range from 500 mg to 3 g daily. The upper safe limit is around 3,000 mg per day, according to Katherine Zeratsky, R.D, L.D. nutritionist with the Mayo Clinic.
Precautions
Always consult with your physician or health care provider before taking any supplements. Certain supplements can interact with any drugs you may be taking. Pregnant women should not take taurine without consulting their doctors. Pregnant rats fed taurine caused insulin resistance and obesity in rat offspring, according to Xu Yan-Jun in a report published in the 2008 issue of "Experimental & Clinical Cardiology."
References
- Mayo Clinic: Taurine is Listed as an Ingredient in Many Energy Drinks. What is Taurine? Is it Safe?; K. Zeratsky, R.D., L.D.; 6-26-10
- "Alternative Medical Review"; Therapeutic Applications of Taurine; Timothy C. Birdsall, ND; 1998
- "Pulsus"; The Potential Health BEnefits of TAurine in Cardiovascular Disease; Yan-Jun Xu; summer 2008
- "American Journal of Clinical Nutrition"; Taurine Improves Insulin Sensitivity in the Otsuka Long-Evans Tokushima Fatty rat; Nakaya Yutaka; 1-2000
- "Circulation"; Effects of Increased Adrenomedullary Activity and Taurine in Young Patients with Borderline Hypertension; T. Fujita; March 1987
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