As taurine supplements gain popularity in fitness circles, nutrition experts caution that the amino acid’s benefits may be better obtained through a regular diet than expensive supplements.
Taurine is a naturally occurring amino acid that plays a crucial role in many essential bodily functions.
One of those is better muscle function and recovery, Chris Mohr, a registered dietitian and fitness and nutrition adviser for Fortune Recommends Health, told The Epoch Times.
“It helps keep electrolytes balanced in your muscle cells, which is great after exercise,” he said. “It also reduces oxidative stress and muscle damage from workouts, possibly speeding up recovery time.”
However, Mohr added, deficiency is rare, so supplementing with additional taurine “does not seem to do any of those things more efficiently or better.”
Taurine can be found in foods such as meat and fish. Some energy drinks containing taurine also have high levels of caffeine and sugar, which may lead to health concerns over time, such as increased heart rate and poor sleep, according to Mohr.
- Protein Synthesis: While not a building block for proteins like other amino acids, taurine is essential for protein synthesis and building and maintaining tissues.
- Cell Growth and Development: Taurine is involved in cell growth and development, particularly in the nervous system and skeletal muscle.
- Wound Healing: Taurine has antioxidant and anti-inflammatory properties that can help promote wound healing and tissue regeneration.
- Cellular Protection: Taurine acts as a cytoprotectant, meaning it can protect cells from damage caused by oxidative stress, toxins, and other harmful factors. This protection is crucial for tissue repair and regeneration.
- Muscle Function and Repair: As a component abundant in muscle tissue, taurine contributes to muscle function and repair, enhancing muscle strength and minimizing muscle damage after exercise.
- Muscle Metabolism and Gene Expression: Taurine can influence muscle metabolism and gene expression, potentially benefiting muscle growth and overall function. Additionally, emerging research suggests that taurine may help with weight loss by improving lipid metabolism, along with supporting brain, heart, and immune health.
Health Conditions Benefiting From Taurine
According to Mohr, taurine has beneficial effects on certain health conditions, such as heart disease, diabetes, and neurological disorders.Who Could Benefit From Taurine Supplementation?
It’s a good idea to talk with a health care professional before starting any supplement to make sure it fits your specific health situation, because taurine deficiency is a rare condition, “so adding more supplement on top of the standard dietary intake and production isn’t necessarily helpful,” he said.People who follow a vegan diet may benefit from more taurine because “it is typically found in animal products like meat and dairy, so they may not be getting enough,” Mohr added.
However, the research data do not strongly support the necessity of supplementation even among vegans, he noted, adding that the body can produce enough taurine from dietary sources alone.
Mohr had advice for people contemplating taurine supplementation.
People should monitor how they feel after starting supplementation to help determine whether taurine is indeed beneficial, Mohr added.
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