Taurine is called a "miracle molecule" due to it`s diverse benefits for the body. Basically, the amino acid has gained fame among sportsmen and people working hard on their figure at the gym. We find out what taurine is good for a person who does not live in sports, whether it is necessary to take an additional amino acid and how to do it correctly.
Taurine is a sulfur—containing sulfonic acid that is formed in the body from the amino acid cysteine and is found in the brain, heart and muscle fibers. It belongs to the category of conditionally essential amino acids, since it does not participate in the creation of protein compounds and is synthesized in the body in a small amount, practically not accumulating in it.
On the one hand, this is a plus of this organic compound — with its additional intake, an overdose is impossible. But in the case when the human body is in a state of constant stress and psychological stress, there is a strong loss of taurine with the appearance of deficiency. The lack of amino acids leads to a decrease in immunity, a weakening of the musculature and endurance of a person, and at the same time — to the development of serious diseases. Therefore, taurine is especially recommended for people who lead an active lifestyle, work on heavy physical work and have a high predisposition to the development of diabetes mellitus, diseases of the cardiovascular system.
According to research by American scientists, taurine maintains the normal state of mitochondria, which are responsible for the production of energy necessary for the functioning of the body's cells. Mitochondrial disorders lead to accelerated aging processes and the development of mitochondrial pathologies:
• endocrine system: diabetes mellitus, enzyme insufficiency of the pancreas , hypothyroidism of parathyroid gland;
• CNS: optic nerve atrophy, dementia, stroke-like episodes, dementia;
• peripheral NS: axonal neuropathy, disorders of the motor function of the stomach;
• skeletal muscles: low exercise tolerance, hypotension, ophthalmoparesis, ptosis, proximal myopathy.
The amount of taurine in the body stops oxidative processes in mitochondria and normalizes their functions in the body, significantly reducing the risks of the above violations and increasing the effectiveness of their treatment. For example, in Japan, taurine has been a drug since 1985 and is prescribed by doctors to prevent the occurrence and treatment of existing heart diseases — hypertension, congestive heart failure.
In addition, taurine:
• supports electrolyte balance in cells;
• regulates the metabolism of calcium, sodium, potassium and magnesium;
• contained in the cells of the immune system;
• it`s included in and participates in the generation of bile;
• protects tissues from various types of stress;
• normalizes the work of the central nervous system;
• responsible for the functioning of the visual organs.
Taurine is also a part of baby food. The amino acid is essential for the proper development of the brain and retina for infants. The presence of taurine in the diet of premature infants who are not breastfed is especially important, since its deficiency negatively affects neuropsychological development and immunity.
Taurine slows down the aging process and improves the condition of the skin, due to which it is actively used in cosmetology and in the production of anti-aging cosmetics. Taking dietary supplements containing taurine or sufficient amino acid content in the daily diet also helps to restore the protective barrier of the skin and the development of the body's resistance to stress, which affects not only the appearance, but also the condition of the body as a whole.
A number of international researches shows, the abundance of taurine in the body of women during pregnancy planning reduces the risks of brain disorders, the birth of a child with insufficient body weight and the development of gestational diabetes mellitus ("diabetes of pregnant women"), which is characterized by a violation of carbohydrate metabolism.
A lack of taurine in a man's body increases the risk of infertility. Researches have shown that the lack of sufficient amino acids in the body slows down movement and reduces the concentration of sperm. At the same time, sperm cells form a tail with a fracture, because of which it is impossible to fertilize an egg.
Taurine is necessary for a man, due to its proven effectiveness in the treatment and prevention of a number of diseases of the cardiovascular system, which are the main cause of mortality of the male population in the world. Additionally, taurine accelerates muscle growth and increases physical endurance, which is important for men who are actively involved in sports.
Advantages of taurine:
1. It is a strong antioxidant.
2. Normalizes blood pressure.
3. Prevents the development of atherosclerosis, as it is able to reduce the level of cholesterol and low-density lipoproteins.
4. Reduces blood sugar levels.
5. It has a positive effect on the nervous system, increases stress resistance.
6. Helps in the prevention of mental disorders.
7. Protects the brain from dehydration.
8. Strengthens the immune system.
9. Supports normal metabolism.
10. Normalizes lipid metabolism.
11. Supports the nutrition of the body with vitamins C and E.
12. Helps to recover quickly after operations, serious illnesses.
13. Participates in the formation of the retina of the visual organs.
14. Stimulates blood flow.
15. Normalizes the biliary system.
Today, taurine is especially popular among sportsmen who use the amino acid as a dietary supplement before and after training. Moreover, the positive properties of taurine for people who regularly exercise have been proven by scientists. Numerous researches confirm that the amino acid accelerates muscle recovery after intense physical exertion, due to the protection of cells from oxidative stress. In addition, taurine provides rapid excretion of lactic acid, which reduces the feeling of fatigue and the frequency of pain, discomfort in the muscles, and accelerates glucose transport, which is important for rapid growth and muscle tone. At the same time, taurine increases endurance and protects the human heart from high physical activity.
Taurine has also proven its effectiveness in weight loss, especially under the condition of regular physical exertion. Taking a dietary supplement accelerates the burning of white subcutaneous fat and normalizes the metabolism of proteins, fats and carbohydra.
The amino acid is prescribed to people with diabetes mellitus and insulin resistance, as it is responsible for the sensitivity of the body to insulin and reduces blood sugar levels. A research conducted on animals proved this property of taurine and revealed the effectiveness of the substance in preventing the development of the most common complications caused by diabetes: diabetic cataract, diabetic neuropathy, diabetic cardiomyopathy, thrombosis and atherosclerosis.
Taurine has proven its effectiveness in the treatment of diseases and disorders of the central nervous system. The amino acid is a neurotransmitter by which nerve impulses are transmitted to muscle tissue, and has an inhibitory effect on the central nervous system, reducing the level of emotional and muscular tension. In addition, taurine is used in the prevention and treatment of eye diseases. There are researches that prove that the amino acid prevents age-related retinal degeneration. Additionally, the substance normalizes metabolic processes in the tissues of the eye and increases the effectiveness of treatment of complex pathologies that cause visual impairment.
More useful advantages of taurine: increase brain activity, strengthen immunity, for the health of the skin, nails and normalization of metabolism.
The harm of amino acids to the human body
Taurine is a substance with high activity. For this reason, it can be harmful to a completely healthy person. For example, it can cause a strong decrease in blood pressure, contribute to the active production of bile, etc. In the future, this can lead to a deterioration in well-being and aggravation of existing or new health problems. Therefore, before use, it is recommended to consult with a specialist and get permission to take a dietary supplement with a dosage not exceeding the daily norm.
Taurine is forbidden to be consumed with alcohol. This combination negatively affects the functioning of the cardiovascular system.
• Taurine is contraindicated for people:
• with hypersensitivity to the active substance;
• with cholelithiasis;
• for gastritis with high acidity;
• with peptic ulcer disease;
• with low blood pressure.
It is forbidden to use dietary supplements and medicines containing taurine for children and adolescents. Pregnant and lactating women, the elderly can take the amino acid only as prescribed and under the strict supervision of a doctor.
How to take taurine correctly
Taurine is available in the form of capsules, tablets and powder. Capsules and tablets should be washed down with a glass of water, without biting or chewing. The powder is diluted in water or juice, according to the recommendations on the package and the calculated daily rate.
Sportsmen are recommended to take a portion of taurine before training. It is allowed to divide the portion into receptions before and after sports. The scheme on rest days: in the morning and lunch. As for compatibility, taurine can be consumed together with BCAA, a full complex of amino acids, protein.
Today, taurine in a small dosage is found in energy drinks along with caffeine and vitamin C. According to some researches, this combination of active substances increases physical endurance, activates the brain and relieves drowsiness. But there is no exact data proving the full effectiveness of taking energy drinks to replenish the amino acid content in the body, as well as their negative properties. In any case, it is important not to abuse them and monitor your well-being.
The average daily norm of taurine is 100-400 mg. The safe maximum is 3-6 g. In the presence of high-intensity physical activity, the dosage of the active substance increases.
It is worth noting that the body receives a certain proportion of amino acids together with food. If a healthy person eats a varied, full and balanced diet every day, and also does not need an additional increase in physical endurance, then the taurine content in his body will be within normal limits. People with diabetes mellitus, alcohol abusers, who have experienced a severe stressful situation or are in the recovery stage after a serious illness suffer from amino acid deficiency. Vegans, vegetarians and premature babies are also at risk.
What contains taurine
Products with the highest substance content (per 100 of the product):
• dark turkey meat — 360 mg;
• tuna — 284 mg;
• dark chicken meat — 170 mg;
• red fish — 130 mg;
• chicken offal — 117 mg;
• oysters — 70 mg;
• californian mussels — 53 mg;
• beef — 43 mg;
• squid — 40 mg.
The amino acid is mainly found in animal-based food: milk and dairy products, cheese, eggs, meat of animals and birds. Taurine is also found in fish and seafood.
The presence of these products in the daily diet will reduce the risks of amino acid deficiency.