Taurine is an amino sulfonic acid, but it is often referred to as an amino acid, a chemical that is a required building block of protein. Taurine is found in large amounts in the brain, retina, heart, and blood cells called platelets. The best food sources are meat and fish.
You may see taurine referred to as "a conditional amino acid," to distinguish it from "an essential amino acid." A "conditional amino acid" can be manufactured by the body, but an "essential amino acid" cannot be made by the body and must be provided by the diet.
Many people take taurine as a supplement, and some researchers refer to it as a "wonder molecule". Taurine has been shown to have several health benefits, such as a lower risk of disease and improved sports performance. It is also very safe and has no known side effects when taken in reasonable doses.
- Cause muscles to work harder and for a longer duration in animals.
- Increase muscles' ability to contract and produce force.
- Remove waste products that lead to fatigue and cause the well-known "muscle burn".
- Protect muscles from cell damage and oxidative stress.
- Increase fat burning during exercise in humans.
- It reduced fatigue and muscle damage during a workout.
The most common dosage is 500–2,000 mg per day.
The upper limit for toxicity is much higher though, and even doses above 2,000 mg seem to be well tolerated. Research on the safety of taurine has suggested that up to 3,000 mg per day for an entire lifetime is still safe. While some studies may use a higher dose for short periods, 3,000 mg per day will help you maximize the benefits while staying within a safe range.
Taurine side effects
When consumed in reasonable amounts by a healthy individual, taurine does not have any known negative side effects.