Taurine Supplementation May Improve Blood Sugar – What You Should Know About This Amino Acid

Taurine is the most abundant amino acid in the brain, heart, eyes and muscles. The body naturally produces taurine from the amino acid cysteine. Protein-rich foods such as meat and seafood contain taurine, and it is available as a dietary supplement.

Taurine is involved in energy production, blood sugar and calcium regulation, bile salt formation, fetal development, and mitochondrial function.

Although most people do not need supplemental taurine, research shows that taurine supplements can help certain people, such as athletes and people with diabetes.

Taurine helps regulate glucose, or blood sugar, in the body. It also has anti-inflammatory and antioxidant properties that can help people with high blood sugar.

Research shows that blood taurine levels are 25% lower in people with diabetes, which can negatively affect blood sugar control. The study also shows that people with high levels of taurine in the blood have lower levels of rapid blood sugar and fewer complications related to diabetes.

Supplementing with taurine can help improve the body’s sensitivity to insulin (the hormone that moves blood sugar into cells), reduce rapid blood sugar levels, and support overall health in people with diabetes. sugar.

A review of five studies found that taurine significantly reduced fasting blood sugar, hemoglobin A1c (a long-term marker of blood sugar control), and insulin resistance in people with type 2 diabetes. type 1 and type 2.

Taurine supplements can improve exercise performance and recovery in several ways. Amino acids support mitochondrial function, which can improve energy and improve overall athletic performance.

A study conducted on 30 male runners found that supplementation with a single 6-gram dose of taurine 60 minutes before exercise improved strength during exercise compared to placebo treatment. Taurine therapy also reduces the rate of exertion, which means it can help make excessive exercise seem easier.

Supplementing with taurine can also help support exercise recovery through its antioxidant and anti-inflammatory effects, protecting against muscle damage and reducing soreness after intense activity.

One research review concluded that taking 1-3 grams of taurine daily—1-3 hours before exercise—for 6-15 days can improve the performance of aerobic and anaerobic sports and improving exercise recovery by reducing muscle soreness and signs of muscle wasting.

Taurine is found in high levels in the heart muscle. Some research suggests that taurine supplementation may help reduce risk factors for heart disease, such as high blood pressure and lipid levels, and help people with certain heart conditions. .

Taurine is a powerful anti-inflammatory and antioxidant that can help overall heart function. It can also support cholesterol breakdown and excretion and help expand blood vessels, reducing blood pressure.

A research review involving 12 studies found that taurine supplementation in doses ranging from 0.5-6 grams per day for 15 days to six months significantly reduced systolic and diastolic blood pressure, total cholesterol and levels a triglyceride in people with liver or metabolic conditions such as diabetes. , liver disease, fatty liver and obesity.

Taurine supplements may improve heart function and exercise tolerance in people with heart disease, although more research is needed.

Taurine is available in many forms, including capsules and powder. It can be taken as a standalone supplement and is also commonly found in many supplements such as pre-workout and amino acid products.

Taurine supplements provide health and long-term benefits. People with conditions such as diabetes can take taurine supplements daily for long periods of time, while single doses of taurine can be helpful before intense exercise or athletic competition. When taken in single doses for athletic performance and recovery benefits, taurine is usually taken 1-3 hours before exercise.

Budget

The dosage of taurine varies depending on its intended use, but most studies have used dosages between 0.5-6 grams per day.

Taurine is often taken in single doses to support athletic performance. People often take separate doses when using taurine to treat health conditions such as high blood pressure and diabetes. If you are not sure how much taurine you should be taking, consult your healthcare provider, especially if you are using taurine to improve a medical condition.

Supplemental taurine is considered very safe and is not associated with adverse side effects, even when taken in high doses for long periods of time.

Although taurine supplements are considered safe, it is best to consult a health care provider before taking them, as they may not be necessary or appropriate for everyone. People who are pregnant or breastfeeding and people with health conditions such as bipolar disorder, epilepsy and kidney problems should consult a health care provider before taking taurine supplements.

Although taurine is considered safe, compounds containing taurine and other compounds can affect the body in different ways.

The ingredients found in some taurine products may not be safe for everyone. Taurine is a popular ingredient in energy drinks and pre-workout supplements, which often include stimulants such as caffeine and guarana. People who are sensitive to stimulants or have a medical condition that can be adversely affected by stimulants, such as arrhythmia or anxiety, may want to avoid these products or talk to a healthcare provider first.

Possible Drug Interactions

Taurine is not known to interact with many medications. However, high levels of taurine can lower blood pressure and enhance the effects of antihypertensive medications. For this reason, people taking blood pressure medications should consult with their health care provider before taking taurine supplements.

What You Should See

If you are interested in taking a taurine supplement, it is important to choose a high-quality supplement from a reputable company. Many supplement companies are certified by third-party organizations such as the US Pharmacopeia, ConsumerLab, and NSF International, which set strict dietary supplement standards and safety standards.

Keep in mind that taurine is often used in supplements that contain other ingredients, some of which may not be suitable for your health needs. When buying taurine supplements, read product labels carefully and avoid supplements that contain ingredients that may not be safe for you.

Can You Take Too Much Taurine?

Studies show that supplementing with 6 grams of taurine per day is safe.

Although taking high doses may not adversely affect your health, it is best to stay within the recommended dosage range listed on your supplement product to avoid possible side effects. . This can help ensure that you are not consuming more taurine than your body needs.

As mentioned above, taurine is considered safe and is generally not associated with side effects. However, high doses can lead to gastrointestinal symptoms and other mild side effects, such as:

If you experience side effects when taking taurine supplements, stop taking the product immediately and consult a health care provider if symptoms do not resolve.

Taurine is an amino acid naturally produced by your body and found in foods such as meat and seafood.

Although most people do not need supplemental taurine, studies show that taurine supplements can help lower blood sugar in people with diabetes, improve exercise and recovery, and reduce a risk of heart disease such as high blood pressure and blood lipid levels.

Although taurine is considered safe, it is recommended to consult a health care provider before taking taurine to ensure that it is the right choice for your health needs.