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What is Taurine? : Benefits, Natural Sources, Side Effects, and More

What is Taurine?

Taurine is an amino acid that occurs in the body. Unlike many other amino acids, it does not incorporate into long protein chains.

It is generally not considered essential amino acids in humans. Taurine can synthesize in the body through a process that involves vitamin B6 and another amino acid called cysteine.

It can play some critical roles in the body. In supplement form, it is well known and used by bodybuilders and others undergoing intense physical activity.

What are the Benefits of Taurine?


It finds throughout the human body, but in particular, it is present in high muscle fiber concentrations, making it very important for athletic function.

High concentrations also tend to be found in essential organs such as the heart and kidneys.

1. Provides Antioxidants

  • The creation of free radicals is a normal function of metabolism. The high levels seen in major human organs have provided antioxidants, helping to protect the body from potentially harmful molecules.
  • It’s impacting on muscle pain, and post-exercise recovery showed that taurine significantly reduced muscle pain.
  • At regular intervals, half an hour before exercise, immediately after, or twice a day for four days after training.
  • It concludes that taking it after a workout can significantly reduce muscle pain and possible injury.

2. Improves Athletic Performance

  • It can affect athletic performance and improve recovery times. Intense exercise knows to increase oxidative stress in the body. This surge in free radicals could damage the body’s cells and even DNA.
  • It helps by limiting oxidative stress, and in this way, muscle fibers can positively affect, leading to better athletic performance.

3. Protects the Nervous System

  • There is a continuous flow in the body, with molecules and cells in constant transit. For example, when we consume food, it quickly breaks down into smaller units transported around the body.
  • At the same time, other elements eliminate from the body in a continuous process of regeneration. The homeostasis is the name scientists give to maintain the right balance in such conditions.
  • Therefore, it is an amino acid that helps maintain a healthy nervous system and water and minerals transported in the blood.

Natural Sources of Taurine

Natural Sources of Taurine

Taurine finds in many foods, most of which are of animal origin, such as:

  • Lean red meat, generally the heart and liver contain the highest levels of taurine;
  • Fish, especially shellfish such as clams and scallops;
  • Lean poultry meats: including turkey, chicken, followed by lamb and beef;
  • Eggs and dairy products

It is essential to have a balanced diet and eat meat and fish regularly, necessary for those who want to have the correct taurine dose.

Those who want to increase taurine levels to improve physical performance significantly take taurine as a supplement recommends.

It is essential to know is not available from plant sources because taurine supplements are generally not suitable for vegetarians or vegans.

Scientists have found that people who follow a vegan diet tend to have remarkably low levels, although it is unclear whether this causes health problems.

How Much Taurine to Take?


  1. There is no official recommendation on the amount of it to obtain the maximum effect.
  2. Most of the scientific studies that have shown positive results tend to use relatively high concentrations of around 2-5 grams of taurine per day.
  3. Also, the excess generally not stores in the body and eliminate through excrement. It means that extra taurine is unlikely to build up in the body.

Side Effects of Taurine

  • Studies on taurine still underdevelop. As a result, pregnant women advise avoiding the use it supplements.
  • Babies should get it naturally enough when breastfed, as the body’s ability to produce it is not yet complete in children under one year of age.
  • For this reason, some formulas and baby foods are fortified with taurine.
  • However, it is essential to note that studies on long-term taurine intake have not yet been conducted. In either case, it recommends that you speak with your doctor before starting new supplements.


It a “wonder molecule” because few supplements provide many potential health and performance benefits.

Taurine can be very cost-effective and also safe for your supplement regimen.

It is present in high concentrations in muscle fiber, making it very important for athletic function.

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