Taurine

The main roles of taurine in your body are:

• maintaining proper hydration and electrolyte balance in your cells
• forming bile salts, which play an important role in digestion
• regulating minerals such as calcium in your cells
• supporting the overall function of the central nervous system and eyes
• regulating immune system health and antioxidant function

Since taurine is a conditionally essential amino acid, the body of a healthy adult can produce the minimum amount needed for these essential daily functions. However, your body may need higher amounts during periods of illness or stress. This may be the case for people with heart or kidney failure and premature babies who have been fed intravenously. These individuals may need to obtain taurine from food or supplements.

May fight diabetes

The antioxidant and anti-inflammatory properties of taurine may increase insulin sensitivity, thereby reducing the risk of type 2 diabetes or improving blood sugar management in those with the condition.

It may improve heart health

Taurine supplements have been shown to regulate blood pressure and improve heart function and blood fat levels in people with heart conditions such as heart failure. At high levels, it may even protect against heart disease.

It may increase exercise performance

Due to its ability to improve muscle contraction and delay muscle fatigue, taurine may benefit athletic performance. In addition, taurine may increase fat burning during exercise to better fuel your performance.

Taurine acts as an inhibitor of the cytochrome P450 enzyme, which means that it could interfere with medications that rely on this enzyme to metabolise drugs, such as antidepressants, anti-epileptic drugs, warfarin and statins.

Therefore, if you are taking medication, you should consult your doctor to find out if there are any risks associated with taking taurine.

It is the same active ingredient found in dietary supplements. Also, if you choose to increase your taurine intake through supplements before training or energy drinks, consider any other ingredients in these products that you may be sensitive to or wish to limit. For example, these products may be high in caffeine or added sugar.

According to the best available evidence, taurine has no negative side effects when supplemented appropriately.

However, some people have reported adverse reactions after taking taurine, including:

• vomiting
• nausea
• liver pain
• headache
• stomach pain

A 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day.

It is best to follow the instructions on the food supplement label, or those given by your doctor or pharmacist.