What is it and where is it found?
Taurine is a non-essential amino acid (our body produces naturally, without the need to be ingested through diet or food.) which is part of the entire human body, and is especially abundant in the brain, eyes and muscle mass.
A Despite this, over the years the quantities produced decrease. Taurine is used as a component in a large number of pre-workout and energy drinks.
Taurine is located within the body in all organs in which there is high nervous activity, as in the brain, heart or different muscles.
Its main function is to protect the cells that are part of the whole organism, a large number of physiological processes such as production of bile salts, in relation to the immune system the production of antioxidants that fight against free radicals etc.
This amino acid usually comes from foods of animal origin such as meat, chicken, fish or dairy.
In the case of vegans, adequate adequate supplementation with taurine can provide multiple benefits, as well as contribute to increasing levels in those people who already obtain it directly but want to maximize its benefits .
Naturally in food, they can find it in sources such as tofu or pistachios.
In the case of athletes and all those who perform physical activity and seek an improvement in performance, supplementation with taurine may be of great interest.
Despite being a stimulant-free substance, despite the fact that a large number of people may think so, it is just a false myth. It exerts a positive influence that generates at the time of a correct sports performance because it participates in the metabolic processes related to the production of energy.
Taurine, contributes to introduce the nutrients into the interior of cells in a way that helps to increase and to replenish glycogen levels and therefore to reduce insulin in the blood and maintains the structure of muscle fibers. It opposes the formation of plaques, thrombi and cholesterol.
The most popular products in which it is found, although in small doses, are energy drinks or stimulants with caffeine. It can also be purchased in a pure form supplement.
Supplements with taurine
Pure taurine supplement:
It contains this amino acid only in a pure and exclusive way without other additional ingredients. It can be combined with glutamine or other types of products which we can use to make our own pre-workout combination.
In energy drinks:
It is the most common form in which we find this amino acid. They are usually found with caffeine to prevent fatigue and increase physical and cognitive capacity. The doses are usually high which avoid possible deficiencies.
In combination with other types of supplements:
We refer to all those prepared either in capsule , shot format, liquid or powder to take, usually before workouts. They may or may not contain caffeine depending on whether it is a supplement with stimulants or without stimulants. (pre-training)
They also tend to have a higher or number of vitamins and minerals in combination , and less of this amino acid.
We can find it synergistically with BCAAs : since it can produce certain improvements in recovery times after training and reduce the amount of soreness.
With Gaba or Magnesium: to achieve a relaxing effect.
Although it is usually used with stimulating substances, the combination with one of these two components can help to improve rest, restful sleep and decrease in stress levels. It favors a state of well-being.
What dose is adequate? a safe supplement, with a very low intoxication capacity.
The recommended dose through supplementation is between 500mg and 1500mg. Studies have been conducted in which has proven that even exceeding 2000 mg daily, there is no risk to the body. This is capable of tolerating up to 6000mg without side effects or adverse effects.
If obtained naturally, a person who consumes food of animal origin can obtain an average of between 10 and 500mg throughout the day .
What does taurine do in the body?
Taurine has important functions in the heart and brain , including support for nerve growth . It can improve heart failure because it seems to lower blood pressure and calm the nervous system , which is usually too active in people with high blood pressure and CHF.
Does Taurine have side effects?
Based on the best available evidence, taurine has no negative side effects when used in recommended amounts . While there have been no direct problems with taurine supplements, athlete deaths in Europe have been linked to energy drinks containing taurine and caffeine.
Does taurine keep you awake?
L-tryptophan, taken with taurine , helps promote sleep . Taurine has a calming effect and L-tryptophan has a more hypnotic effect.
How does taurine affect the brain?
Taurine is an amino acid whose concentrations in the brain decrease with age. Taurine protects against environmental toxins , reduces inflammation of the brain and stimulates the formation of neurons .