![]() ![]() Some researchers call taurine a “wonder molecule” because few supplements provide as many potential health and performance benefits. Summary: Supplementing with 500–3,000 mg of taurine per day is known to be effective, cheap, and safe. While you can obtain taurine naturally from meat, dairy and fish, most people will not consume enough to meet the doses used in the studies discussed above. The easiest and most cost-effective method to achieve this is through powder or tablet supplements, which can cost as little as $6 for 50 doses. While some studies may use a higher dose for short periods, 3,000 mg per day will help you maximize the benefits while staying within a safe range. Research on the safety of taurine suggests that up to 3,000 mg per day for an entire lifetime is still safe. However, the upper limit for toxicity is much higher - even doses above 2,000 mg seem to be well tolerated. The most common dosages of taurine are 500–2,000 mg per day. Supplements Bottom line Taurine is an amino acid that has a few important roles in your body, including supporting immune health and nervous system function. Summary: When consumed in reasonable amounts by a healthy individual, taurine does not have any known side effects. However, these deaths may have been caused by the large doses of caffeine or some other substances the athletes were taking.Īs with most amino-acid-based supplements, issues could potentially arise in people with kidney problems. Side effects and safety concerns of taurineĪccording to the best available evidence, taurine has no negative side effects when used in the recommended amounts. Summary: Taurine has a wide range of potential health benefits, from reduced seizures to improved eyesight. However, more research is needed on most of these benefits. ![]() In one study, 2 grams of taurine taken three times per day reduced markers of liver damage while decreasing oxidative stress. It appears to work by binding to your brain’s GABA receptors, which play a key role in controlling and calming your central nervous system.įinally, it can protect liver cells against free radical and toxin damage. Increased concentrations are believed to optimize eyesight and eye health.īecause it helps regulate muscle contractions, taurine may reduce seizures and help treat conditions such as epilepsy. ![]() Taurine is also present in large quantities in your eyes, with research showing that eye problems may occur when these levels start to decline. ![]()
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