Last updated: 17/10/2022

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If you are looking for more energy, you have come to the right place. Welcome to ReviewBox Brasil! In today’s article we are going to talk about a substance that improves your physical performance and increases concentration: Taurine.

Produced by our organism and also found in food, Taurine is becoming increasingly popular as a food supplement. But you should know that there are many supplements with varying formulations. Below, we will show you how to choose the ideal one.




Summary

  • Taurine is an amino acid that is important for the nervous system and heart health, but is most often used in energy drinks.
  • Because of its detoxifying effect, Taurine facilitates the excretion of substances that are no longer useful to the body.
  • Before buying the Taurine supplement, you need to consider a few factors, including your goal and your health condition.

The best Taurine: Our Picks

Buying Guide

From the list above, you have noticed that Taurine supplements can be quite different from each other. Therefore, when it comes to choosing the best option, many doubts arise.

To help you understand everything about Taurine, we created this Buying Guide. Here you’ll find out what it’s for, how to use this supplement, what the ideal amount is and how much the Taurine supplement costs.

Mulher estudando e tomando uma bebida energética.

Taurine is widely used to optimize energy and maintain focus. (Source: Antonio Guillem/ 123rf.com)

What is Taurine?

Taurine, or 2-aminoethanesulfonic acid, is one of the most abundant non-essential amino acids in our body.

It is found especially in the central nervous system, skeletal muscles, heart and brain.

But it is produced and synthesised in our liver and brain also through the intake of other amino acids and vitamin B6, which are most commonly found in fish and red meat.

Therefore, since the body can produce this amino acid it is considered non-essential. But, even so, its supplementation has become increasingly popular in Brazil.

Did you know that the name Taurine comes from the Latin Taurus?

The story says that because it was isolated from the bile of a bull, in 1827, by the Germans Friedrich Tiedemann and Leopold Gmelin, the substance got that name.

This led to the belief that Taurine was extracted from the bull, which is nothing more than an urban legend

Due to its beneficial power for the body and mind, nowadays there are several food supplements with Taurine in their composition.

In this case, Taurine is synthesized in a laboratory so that it can be used even by vegans, since the substance is not extracted from any food source of animal origin.

What is Taurine used for and what are its benefits?

The use of Taurine as a food supplement is often used during physical exercise. But the fact is that supplementation of this amino acid generates benefits to the body as a whole.

In general, it is known that Taurine acts to increase our energy, which consequently helps physical performance during workouts.

After all, this amino acid acts in the process of muscle contraction and vasodilation, increasing the flow of nutrients through the body and the oxygenation of muscles and organs.

Besides, Taurine helps the development of the nervous system and has antioxidant action, since it fights free radicals.

Homem segurando haltere de academia.

Taurine is widely used by those who train hard. (Source: tacofleur / Pixabay.com)

More than that, Taurine is also known for its detoxifying action, which facilitates the excretion of substances by the liver.

In the heart, Taurine acts by strengthening heart contractions and protecting the cells of the organ. This reduces blood pressure, which is beneficial for people with hypertension.

Below you will find a summary of the range of Taurine in the body and its main health benefits:

  • Good for your muscles: Taurine acts in the production of nitric oxide, which increases the flow of blood to the muscles. With this, more oxygen and more nutrients are sent to the muscles of our body, strengthening them and helping in rapid muscle recovery.
  • Prevents diabetes: Taurine helps in the balance of fluids such as insulin. This, consequently, has benefits in the prevention of diabetes.
  • Ally of the heart: Taurine supplements can help reduce the levels of homocysteine, an amino acid that increases the risk of heart disease. In addition, Taurine helps to stabilize cholesterol levels in the blood.
  • It has diuretic action: One of the great benefits of Taurine is its diuretic effect. This is because this amino acid has the power to prevent the entry of excess sodium into the body.
  • Good for immunity: Taurine is beneficial for the immune system because it has an antioxidant effect.

Does Taurine lose weight?

The supplement Taurine prevents muscle fatigue and helps to increase the metabolism. This is because this amino acid balances the levels of calcium in the muscles of the body.

With more calcium inside the muscle cells, fatigue is reduced, muscle contraction is strengthened, physical endurance and workout performance increase.

As the process of losing weight is linked to the constant practice of physical activities and a balanced diet, Taurine supplementation can help you lose weight.

How to take Taurine?

The highest concentration of Taurine is found mainly in foods of animal origin such as fish, shellfish, oysters, poultry and beef.

Its synthetic version, which is used in the manufacture of food supplements, is often found in the form of energy drinks.

This is because, as we have seen, Taurine also helps to improve concentration and focus, as well as providing energy to the body and brain.

But in addition, Taurine can also minimise the negative effects of other substances present in energy drinks. In addition, Taurine is also found in other products used by us and animals.

Taurine can also be found in cat food, cosmetics and contact lens solutions.

However, when it comes to energy drinks with taurine, they should not be taken in large quantities.

After all, the formula of these drinks also contains carbohydrates (glucoronolactone) and sugar, which can lead to weight gain and increased risk of developing diabetes.

Caffeine is another substance present in large quantities in energy drinks. It is also often found combined with taurine in food supplements.

Is taurine + caffeine a good combination?

In general, the base formulation of energy drinks is made of Taurine, caffeine and sugar. Caffeine is a stimulant, which acts on the central nervous system, inhibiting sleep and consequently leaving you in an alert state.

Taurine helps regulate the levels of water and mineral salts in the blood, as well as attenuating muscle fatigue, among other benefits.

The fact is that the two substances together end up acting positively in the performance of athletes by raising the aerobic capacity. But there are other benefits of this combination. Take a look:

  • It helps in the gain of energy.
  • It increases physical disposition.
  • It acts as a natural stimulant.
  • It is an efficient pre-workout supplement.

What are the consequences of excessive Taurine consumption?

No side effects have been reported for small doses of Taurine. But as Taurine stimulates the production of acid in the stomach, its consumption in large quantities can increase the risk of stomach ulcers.

Therefore, high doses of Taurine can also overload the functioning of the liver and kidneys.

But the main care you should take is with the excessive consumption of Taurine in energy drinks, which can cause health problems.

Homem com mão no peito.

Excessive consumption of energy drinks can cause health problems. (Source: Pexels/ Pixabay.com)

In addition, it is important to note that the concentration of Taurine found in the formula of energy drinks is higher than the amount found in other products such as supplements.

But in general, the side effects of consuming energy drinks end up coming mainly from caffeine.

So, check out the main problems that may occur if you abuse the consumption of energy drinks with taurine.

  • Muscular tremors: High levels of stimulating hormones present in energy drinks can make the eyelids and muscles tremble.
  • Heartattack and stroke: Substances like caffeine, which leads to excitement, also cause constriction of the arteries which in the brain can lead to a stroke and in the heart to a heart attack.
  • Dental problems: The low pH of energy drinks promotes an oral imbalance, altering the enamel of the teeth.
  • Gastritis: The hormones released because of caffeine favor the production of acids in the stomach.
  • Dehydration, anxiety and insomnia: This occurs due to the direct effect of caffeine on the central nervous system.

Besides all these side effects that may occur if you consume energy drinks in excess, experts point out that adults with heart problems should avoid consuming this type of drink.

What is the recommended amount of Taurine?

The amount of Taurine to be ingested will depend on your goal and, therefore, it is essential that you seek the advice of your doctor or nutritionist before ingesting Taurine supplements.

The recommended dosage of Taurine ranges from 3 to 6 grams per day.

However, experts generally agree that the recommended dosage of Taurine ranges from 3 to 6 grams per day.

In addition, Resolution RDC No. 273 of 22/09/2005 (1), of the Ministry of Health, sets the maximum limit of taurine as an ingredient for ready-to-consume liquid compound at 400 mg/100 ml.

What are the advantages and disadvantages of Taurine?

As we have seen so far, Taurine is an amino acid which, although it is produced by our body, can be even more beneficial when supplemented.

This is because, in addition to having positive effects on the body of those who practice physical activities and those who want to lose weight, Taurine acts in a beneficial way for health in general.

One of its main advantages is that Taurine acts as an antioxidant, controls diabetes, and even prevents and reduces muscle fatigue, increasing mood and energy. Not to mention that the substance also optimises the flow of oxygen to muscles and organs.

Mulher bebendo suco na academia de ginástica.

Taurine is good for health in general. (Source: bruce mars/ Pexels.com )

Therefore, supplements composed with Taurine can help in increasing energy and mood, improving physical performance, concentration and focus. Thus, the person is able to train more and better.

On the other hand, just like any other product, it is necessary to be aware of the negative aspects of Taurine. If ingested in excess, especially in the form of energy drinks, serious side effects can occur.

Furthermore, children, pregnant women and the elderly should only consume Taurine under medical supervision. And people with seizure disorders and bipolar disorder should avoid Taurine supplements.

Advantages
  • Antioxidant action
  • Increases the strength of muscle contraction
  • Sensation of well-being
  • Raises blood oxygenation
  • Has anti-inflammatory properties
  • Protects the kidneys, liver, stomach and intestines
  • It can be consumed in the form of food, supplement or energy drink
Disadvantages
  • In excess in the form of energy is harmful to health
  • Children, pregnant women and the elderly should only consume with medical advice

Purchase Criteria: How to analyze the Taurine supplements

When it comes to buying a Taurine supplement, you will come across a wide variety of products. To make the right choice, it is essential that you know how and what to analyse to be able to differentiate one supplement from another.

To do so, you should take into consideration the following criteria:

From here, we will explain in detail how to analyse each of these factors, so that you can buy the best the best Taurine supplement.

Form of consumption

The first point that you should take into consideration before you start consuming Taurine is the form that you will do it. As we have seen, you can use a healthy and varied diet to increase the levels of Taurine in the body.

Another way to consume Taurine is through energy drinks. But, as we have seen, in this case it is necessary to be more careful because of the other substances involved in the composition of the drink.

When it comes to dietary supplementation of the synthetic form of Taurine, the first decision you should make is to choose between powder formulas or capsules.

Pessoa pegando suplemento em pó com cápsulas em volta.

You can consume Taurine in powder form or in capsules. (Source: Evgeniy Losev/ 123rf.com)

In this regard, you should take into account which is the most practical way for you to supplement throughout the day.

In general, capsules facilitate this dynamic as you can take them anywhere and ingest them at any time, as long as there is a liquid.

Taurine in powder form, on the other hand, can be a little more laborious to prepare on the go. On the other hand, this form of consumption has the benefit of making it easier to swallow, unlike capsules.

Combinations

After choosing the form in which you will supplement Taurine, it is suggested that you analyze whether you want to supplement the substance in its pure form or in combination.

As we have seen in this article, Taurine is often combined with caffeine. But it is also possible to find this amino acid in combination with Creatine, which helps to boost muscle growth during bodybuilding workouts.

Anyway, before choosing the best composition of your supplement, we recommend you consider both your goal and the opinion of a specialist.

Dose and dosage

Also note that, depending on the manufacturer of the Taurine supplement, the dosage of the substance can vary greatly.

For example, if you opt for the Taurine supplement in capsule form, you may find options that recommend a daily intake of 2 or 4 capsules. In powder form, Taurine is usually consumed in the amount of a teaspoon.

Also, bear in mind that with each dose the dose of Taurine present also varies. In general, the dosage of Taurine can vary from 2000 mg to 1 gram per daily dose.

Amount

Before finalizing your purchase, it is also important to consider the total amount of supplement inside the package. This will affect both the final purchase price and the performance of the Taurine supplement.

So, in addition to taking into account the price, also put on the scale how long you intend to supplement with Taurine.

With this, you will be able to opt for Taurine that contains between 60 and 200 capsules. In the case of Taurine powder, there are packages ranging from 100 grams to 1 kg.

(Featured image source: Bru-nO/ Pixabay.com)

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