Taurine
Taurine is an organic acid and often classed as an amino acid. It is present in most meats and fish, and taurine deficiency is rare. It is a critical component of bile, and the body needs it to digest fats, control cholesterol and absorb fat-soluble vitamins. (1)
It can be found in shellfish, especially scallops, mussels, and clams. High amounts are also in the dark meat of chicken, turkey and turkey bologna. (2)
Proven benefits
- Helps build muscle mass and supports exercise recovery
- Helps maintain healthy fluid balance
- Promotes heart health
Benefits
1) Muscle recovery and growth
Taurine supports mass muscle gain by aiding quick exercise recovery. It is an excellent supplement for people who exercise every day. Some studies show that it may reduce exercise-induced damage to muscle tissue and speed up the healing process.
2) Helps maintain healthy fluid balance
It supports healthy fluid and electrolyte balance and is particularly useful for individuals who exercise in high temperatures.
3) Promotes heart health
Taurine is in the heart muscle and other tissues in the body. It could be necessary for healthy heart function and may relieve stress-related symptoms.
According to Mayo Clinic, individuals with congestive heart failure who consumed taurine supplements three times a day for two weeks had improved exercise performance (3)
Taurine works well with
- Iso energy for hydration
- Whey protein for muscle growth and recovery
- Hawthorn for strengthening the heart muscle
Some things to consider
Taking the recommended amount of taurine appears to be safe.
While there have been no direct issues with taurine supplements, athlete deaths in Europe have been linked to energy drinks which contain taurine and caffeine, which has led several countries to ban or limit the sale of taurine.
High doses of caffeine or some other substances the athletes were taking may explain the deaths. (4)
Resources
- https://selfhacked.com/blog/bile-supplements/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/taurine/faq-20058177
- https://www.healthline.com/nutrition/what-is-taurine#section8
