Long-term supplementing decreased fasting blood sugar levels in diabetic rats — without any changes in diet or exercise Fasting blood sugar levels are very important for health, as high levels are a key factor in type 2 diabetes and many other chronic diseases 20 , Some animal research suggests that an increased intake of taurine could help prevent type 2 diabetes by reducing blood sugar levels and insulin resistance 22 , Interestingly, people with diabetes tend to have lower levels of taurine — another indicator that it may play a role in this disease Taurine may benefit people with diabetes, potentially lowering blood sugar levels and improving various risk factors for heart disease.
However, further studies are needed before any claims can be made. Taurine may help reduce your risk of cardiovascular disease. Research shows a link between higher taurine levels and significantly lower rates of death from heart disease, as well as reduced cholesterol and blood pressure 8.
Taurine may help reduce high blood pressure by decreasing the resistance to blood flow in your blood vessel walls. It may also minimize nerve impulses in your brain that increase blood pressure 25 , 26 , In a two-week study in people with diabetes, taurine supplements significantly reduced artery stiffness — potentially making it easier for the heart to pump blood around the body In another study in overweight people, 3 grams of taurine per day for seven weeks reduced body weight and improved several heart disease risk factors Additionally, supplementing has been found to reduce inflammation and artery thickening.
When combined, these effects may drastically reduce your risk of heart disease 8 , 26 , Taurine may reduce your risk of heart disease by improving several key risk factors, such as cholesterol and blood pressure.
Taurine may also have benefits for athletic performance. In mice, it reduced fatigue and muscle damage during a workout 30 , 31 , 32 , In human studies, taurine has been shown to remove waste products that lead to fatigue and cause muscle burn. It also protects muscles from cell damage and oxidative stress 4 , 34 , Human studies indicate that trained athletes who supplement with taurine experience improved exercise performance.
Cyclists and runners have been able to cover longer distances with less fatigue 4 , Participants placed on a muscle-damaging weightlifting routine experienced fewer markers of damage and less muscle soreness 37 , In cyclists, supplementing with 1.
Taurine plays several important roles in your muscles and may aid various aspects of exercise performance by reducing fatigue, increasing fat burning and decreasing muscle damage. It may improve various other functions in your body, such as eyesight and hearing in certain populations 39 , Taurine is also present in large quantities in your eyes, with research showing that eye problems may occur when these levels start to decline.
Increased concentrations are believed to optimize eyesight and eye health 42 , 43 , Taurine is most often given with other medications to treat congestive heart failure. Further clinical uses include treatment for cystic fibrosis, exposure to toxic substances and liver disorders. Though not the primary treatment for this condition, taurine is used in conjunction with more powerful medications to improve prognosis and lessen serious complications in patients.
The recommended dosage of taurine is usually less than 3, mg per day, MayoClinic. At this dosage, your body is able to use taurine to power vital processes and excrete any excess via the kidneys. However, at higher doses, taurine may cause unintended side effects. There have been no comprehensive studies on the effects of taurine if taken in large doses or for a long period of time.
It is a known fact that taurine concentrations are lower among diabetics than they are in healthy individuals. Normal taurine concentrations are essential in controlling diabetes and the impact of its consequences. Animal studies have found that having adequate taurine concentrations helps control diabetes by reducing blood glucose and restoring insulin sensitivity. Taurine helps prevent— and even reverse —many of the consequences associated with the disease.
For example, in adult diabetics, supplementation with 1. In addition, studies in diabetic rats show that taurine helps protect heart function and helps prevent heart muscle damage, due in part to the ability of taurine to increase glucose transport from blood into energy-hungry heart muscle cells. Additional animal and cell culture studies have revealed that taurine supplementation is effective against diabetic complications as well.
Taurine supports nerve fiber integrity, potentially slowing or reversing painful diabetic neuropathy. Taurine has powerful effects on the heart and blood vessels. People with higher levels of taurine have significantly lower rates of dying from coronary heart disease.
Many different mechanisms account for these powerful effects on the heart and blood vessels. In animal models of hypertension, taurine supplementation lowers blood pressure by reducing the resistance to blood flow in the blood vessel walls and by minimizing nerve impulses in the brain that drive blood pressure up. Want a better workout? Try taking taurine supplements!
Trained athletes who supplement with taurine experience better exercise performance, and cyclists ride longer distances with less fatigue. Taurine increases muscle contractility the force with which muscle cells pull together in both skeletal and cardiac muscle. Taurine helps exercising muscle rid itself of lactic acid. By cleaning up lactic acid, taurine helps muscles work longer.
Working muscles generate oxidant stress and damage DNA, leading to the potential for muscle damage and poorer performance.
Taurine protects muscles from such damage, so muscle works more safely. Taurine is especially vital when it comes to eye health. Adequate levels can help prevent age-related vision loss; conversely, a deficiency can lead to troubling vision problems. It is found predominantly in the large intestine, where it creates bile salts that play a vital role in the digestion process. Taurine is quite abundant in the body and accounts for approximately 0.
Though that may appear minimal, it is significant in the grander scheme of anatomy. As a result of its proven effects on the brain, taurine is sometimes touted as a potential remedy for epileptic seizures.
On a more day-to-day level, you will often find it included in energy drinks, along with other ingredients designed to boost performance. It also plays a significant role in metabolic processes, which is one of its most sought after benefits, and is widely thought to be a powerful antioxidant.
A taurine deficiency can cause everything from kidney dysfunction to cardiomyopathy, and even reduced eyesight. Though it is produced in the body naturally, it can be fairly easy to develop a taurine deficiency in comparison to other natural acids, therefore many choose to increase their taurine intake through the use of supplements.
Taurine supplements are popular with people from all different walks of life and industries; from weightlifters and athletes, to those suffering from the likes of hair loss or lack of sleep. In addition to those issues, studies have linked taurine with improved cardiovascular function, increased athletic capacity, and even healthier kidneys.
It is one of the most versatile supplements you will find on the market. L-taurine benefits are wide ranging and the supplement is popular in part due to its versatility. On a purely molecular basis, taurine maintains calcium levels, supports the nervous system, regulates electrolytes and assists in the formation of bile salts. It is one of the amino acids that contribute to the upkeep of the human body, though people choose to take additional supplements for a host of more specific reasons.
When it comes to taurine supplements, benefits include everything from stronger muscle pumps to a fuller head of hair. Athletes often choose taurine because it carries strong scientific links to increased athletic capacity, especially in those who are suffering from cardiovascular issues. In controlled studies, not only did it help them exercise more frequently, but it led to a marked decrease in cholesterol and inflammation.
More generally, taurine protects the muscles from damage and helps the human body to maintain a healthy metabolism, and both of these things are essential to athletes. Many choose taurine supplements for their neuroactive benefits. Furthermore, it has been linked to improved kidney function, as well as better eyesight and can even help to prevent premature hair loss.
The effects of taurine supplements are extensive. In fact, many who take taurine intending to boost their athletic performance can in turn find themselves benefiting from reduced anxiety as a result, or discover that they enjoy a better quality of sleep. We will delve into further detail on some of the pronounced benefits of taurine over the course of this article but suffice to say, it is one of the most useful organic compounds you will find.
The relationship between taurine supplements and athletic performance has been rigorously tested, with extremely positive results and mass supportive evidence. Taurine is one of the most popular athletic supplements available on the market and it is taken extensively in both powder and tablet form, as well as appearing in many energy and performance enhancing drinks.
L-taurine benefits athletes in a number of ways. Animal studies have shown that taurine supplements affect how the muscles behave. By supplementing with taurine, an individual can increase the contraction of their muscles, which in turn helps them to produce more force - hense its mention in OriGym's list of running supplements to fuel your run.
This acts as an advantage for everything in sports and fitness, from weightlifting to sprinting, and the implications for athletic performance are obvious. In a study published in the International Journal of Sports Medicine, researchers evaluated the effect that caffeine combined with taurine had on endurance performance. The findings confirmed that a consistent use of caffeine and taurine over a two week period enhanced endurance performance.
Additionally, the research highlighted that taurine significantly decreased the accumulated concentration of lactate over long running distances in its subjects. A buildup of lactate, or lactic acid, occurs when there is not enough oxygen in the muscles to break down glucose and glycogen. Even more interestingly, there is evidence to support the theory that a taurine supplement benefits the muscles by helping them to remove excess waste more quickly, with that it effectively reduces inflammation and slows the onset of muscle fatigue, allowing athletes to push harder and for longer.
In the long term, it also protects muscles from oxidative stress and reduces cell breakdown. Results from a study published in Amino Acids, Springer Journal , which explored the role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men concluded that:.
The results suggest that taurine may attenuate exercise-induced DNA damage and enhance the capacity of exercise due to its cellular protective properties. Scientific evidence implies that athletes who take taurine supplements benefit from a heightened performance level, particularly cyclists and runners.
However, the benefits stretch further still. Since taurine is an amino acid, it helps to prevent muscle damage and soreness, which shortens the recovery phase.
That is especially valuable for weightlifters but will, of course, be warmly welcomed by all athletes. The benefits of taurine for anxiety are pronounced.
It works to calm anxiety by increasing the presence of the chemicals glycine and Gamma-aminobutyric acid GABA , and in doing so also reduces excess levels of glutamine, which are linked to the cause of anxiety.
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