Taurine: How to choose the best supplement in 2020
If you are looking for more energy, you have come to the right place. Welcome to ReviewBox Brasil! In today’s article, we will deal with a substance whose function is to improve your physical performance and increase concentration: Taurine.
Produced by our body and also found in food, Taurine is becoming more and more popular as a food supplement. But it is necessary to know that there are several supplements with different formulations. Next, we’ll show you how to choose the ideal.
First, the most important
- Taurine is an important amino acid for the nervous system and heart health, but it is more used in energy drinks.
- Due to the detoxifying effect, Taurine facilitates the excretion of substances that are no longer useful for the body.
- Before buying the Taurine supplement, you need to consider some factors, among them, your goal and your health condition.
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Best Taurine Supplements: Our Recommendations
- The best powdered Taurine supplement
- The one with the highest concentration of Taurine
- The best option of Taurine with caffeine
From the list above, you have noticed that Taurine supplements can be quite different from each other. Therefore, when choosing the best option, many doubts arise.
To help you understand everything about Taurine, we have created this Buying Guide. Here you will find out what it is for, how to use this supplement, what is the ideal amount and how much Taurine supplement costs.
Taurine is widely used to optimize energy and maintain focus. (Source: Antonio Guillem / 123rf.com)
What is Taurine?
Taurine, or 2-aminoethanesulfonic acid, is one of the most abundant non-essential amino acids in our body.
It is found especially in the central nervous system, skeletal muscles, heart and brain.
But it is produced and synthesized in our liver and brain also through the intake of other amino acids and vitamin B6, which are more commonly found in fish and red meat.
Therefore, as the body can produce this amino acid it is considered non-essential. But, even so, its supplementation has become increasingly popular in Brazil.
Did you know that the name Taurina comes from the Latin Taurus?
The story goes that, because it was isolated from a bull’s bile in 1827 by the Germans Friedrich Tiedemann and Leopold Gmelin, the substance got its name.
And that ended up generating the belief that Taurine would be extracted from the bull, which is just an urban legend.
Due to its beneficial power for the body and mind, nowadays, there are several food supplements with Taurine in its composition.
In this case, Taurine is synthesized in the laboratory so that it can be used, even, by vegans, since the substance is not extracted from any food source of animal origin.
October 22, 2019
What is Taurine for and what are its benefits?
The use of Taurine as a food supplement is often used during physical exercise. But the fact is that supplementation of this amino acid generates benefits for the body as a whole.
In general, it is known that Taurine acts to increase our energy, which, consequently, helps in physical performance during training.
After all, this amino acid acts in the process of muscle contraction and vasodilation, increasing the flow of nutrients through the body and the oxygenation of muscles and organs.
In addition, Taurine helps the development of the nervous system and has antioxidant action, as it fights free radicals.
Taurine is widely used by those who train hard. (Source: tacofleur / Pixabay.com)
More than that, Taurine is also known for its detoxifying action, which facilitates the excretion of substances by the liver.
In the heart, Taurine acts by strengthening cardiac contractions and protecting organ cells. As a result, blood pressure decreases, which is beneficial for hypertensive people.
Below, you can schematically check the full range of Taurine in the body and its main health benefits:
- Good for the muscles: Taurine acts in the production of nitric oxide, which increases the blood flow to the muscles. With this, more oxygen and more nutrients are sent to the muscles of our body, strengthening them and helping in the fast muscle recovery.
- Prevents diabetes: Taurine helps to balance fluids, such as insulin. This, therefore, has benefits in preventing diabetes.
- Ally of the heart: The use of Taurine supplements can help to reduce the levels of homocysteine, an amino acid that increases the risk of heart disease. In addition, Taurine helps to stabilize blood cholesterol levels.
- It has a diuretic action: One of the great benefits of Taurine is its diuretic effect. That’s because this amino acid has the power to prevent excess sodium from entering the body.
- Good for immunity: Taurine is beneficial to the immune system because it has an antioxidant effect.
Does Taurine lose weight?
The Taurine supplement prevents muscle fatigue and assists in increasing metabolism. This is because this amino acid balances calcium levels in the body’s muscles.
With more calcium within the muscle cells, there is a reduction in fatigue, the strengthening of muscle contraction, an increase in physical resistance and performance in training.
As the weight loss process is linked to the constant practice of physical activities and a balanced diet, Taurine supplementation can help you lose weight.
How to consume Taurine?
The highest concentration of Taurine is found, mainly, in foods of animal origin, such as fish, seafood, oysters, poultry and beef.
The synthetic version, which is used in the manufacture of food supplements, is widely found in the form of energy drinks.
This is due to the fact that, as we have seen, Taurine also helps to improve concentration and focus, in addition to providing energy to the body and brain.
But in addition, Taurine also manages to minimize the negative effects of other substances present in energy drinks. In addition, taurine is also found in other products used by us and animals.
Taurine can also be found in cat food, cosmetics and contact lens solutions.
However, when dealing with energetic drinks with taurine, they should not be ingested in large quantities.
After all, carbohydrates (glucuronolactone) and sugar are also present in the formula of these drinks, which can lead to weight gain and increased risk of developing diabetes.
Caffeine is another substance present in large quantities in energy drinks. And, often, it is even found combined with taurine in food supplements.
Is taurine + caffeine a good combination?
In general, the basis of the formulation of the energy drink is made with Taurine, caffeine and sugar. Caffeine is a stimulant, which acts on the central nervous system, inhibiting sleep and, consequently, leaving you on alert.
Taurine, on the other hand, helps in the regulation of blood water and mineral salts, in addition to mitigating muscle fatigue, among other benefits.
The fact is that the two substances together end up acting positively in the performance of athletes by increasing aerobic capacity. But there are other benefits of this combination. Look:
- Assists in energy gain .
- Increases physical disposition .
- It acts as a natural stimulant .
- It is an efficient pre-workout supplement .
What are the consequences of excessive consumption of Taurine?
Side effects of consuming small doses of Taurine have yet to be seen. However, as Taurine stimulates the production of acid in the stomach, its consumption in large quantities may increase the risk of stomach ulcers.
Therefore, high doses of Taurine can also overwhelm the functioning of the liver and kidneys.
But the main care you should take is with excessive consumption of Taurine in energy drinks, which can cause health problems.
Excessive energy drinks can cause health problems. (Source: Pexels / Pixabay.com)
In addition, it is important to note that the concentration of Taurine found in the formula of energy drinks is higher than the amount found in other products such as supplements.
But in general, the side effects of energy consumption end up coming mainly from caffeine.
Thus, check below the main problems that may occur if you abuse the consumption of energy with taurine.
- Muscle tremors: Elevated levels of stimulating hormones present in energy drinks can make eyelids and muscles shake.
- Heart attack and stroke: Substances like caffeine, which leads to arousal, also constrict the arteries that, in the brain, can lead to a stroke, and in the heart, to a heart attack.
- Dental problem: The low pH of energy drinks promotes an oral imbalance, changing the enamel of the teeth.
- Gastritis: The hormones released because of caffeine favor the production of acids in the stomach.
- Dehydration, anxiety and insomnia: This is due to the direct effect of caffeine on the central nervous system.
In addition to all these side effects that can occur if you consume excess energy, experts point out that adults with heart problems should avoid consuming this type of drink.
What is the recommended amount of Taurine?
The amount of Taurine to be taken will depend on your goal and, therefore, it is essential that you seek the advice of your doctor or nutritionist before taking Taurine supplements.
The recommended dosage of taurine varies from 3 to 6 grams per day.
Still, in general, experts agree that the recommended dosage of taurine ranges from 3 to 6 grams per day.
In addition, Resolution RDC nº 273 of 22/09/2005 ( 1 ) , from the Ministry of Health, establishes the maximum limit of Taurine as an ingredient for the liquid compound ready for consumption at 400 mg / 100 ml.
What are the advantages and disadvantages of Taurine?
As we have seen so far, Taurine is an amino acid that, despite being produced by our body, can be even more beneficial when supplemented.
This is because, in addition to having positive effects on the body of those who practice physical activities and those who want to lose weight, Taurine acts in a beneficial way for health in general.
One of its main advantages is that Taurine acts as an antioxidant, controls diabetes, and also prevents and reduces muscle fatigue, increasing mood and energy. Not to mention that the substance still optimizes the flow of oxygen to the muscles and organs.
Taurine is good for general health. (Source: bruce mars / Pexels.com)
Therefore, compound supplements with Taurine can help to increase energy and disposition, improving physical performance, concentration and focus. Thus, the person can train more and better.
On the other hand, just like any product, you need to be aware of the negative points of Taurine. If ingested in excess, mainly in the form of an energy drink, serious side effects can occur.
In addition, children, pregnant women and the elderly should only consume Taurine under medical guidance. And people with seizure disorders and bipolar disorder should avoid supplements with Taurine.
- Antioxidant action
- Increases the strength of muscle contraction
- Feeling of well-being
- Elevates blood oxygenation
- Has anti-inflammatory properties
- Protects kidneys, liver, stomach and intestines
- Can be consumed as a food, supplement or energy drink
- Excess in the form of energy is harmful to health
- Children, pregnant women and the elderly should only consume with medical advice
What is the price of Taurine and where to buy?
The price of the Taurine supplement varies according to the manufacturer brand, dosage and quantity in addition, of course, to the store in which you decide to make the purchase. Therefore, you will find the Taurine supplement costing between R $ 25 and R $ 1.6 thousand.
Check the provenance of the supplement that is very cheap.
Of course, you don’t have to buy the most expensive one. However, check the origin of the supplement that is very cheap to make sure that Taurine is of quality.
In general, you will find Taurine for sale in supplement stores, department stores and even hypermarkets, such as Lojas Americanas and Carrefour.
But, if you want to find a greater variety of brands and prices, we recommend that you buy Taurina over the internet, preferably at renowned stores such as Amazon Brazil.
Purchasing Criteria: How to analyze Taurine supplements
When buying the Taurine supplement, you will come across a wide variety of products. To make the right choice it is essential that you know how and what to analyze in order to differentiate one supplement from another.
To do this, you must take into account the following criteria:
- Form of consumption
- Dose and dosage
From here, we will explain in detail how to analyze each of these factors, so that you can buy the best the best Taurine supplement.
Form of consumption
The first point that you must take into consideration before starting to take Taurine is the way you will do it. As we have seen, it is possible to use a healthy and varied diet to increase the levels of Taurine in the body.
Another way to consume Taurine is through energy drinks. But, as we have seen, in this case more care is needed because of other substances involved in the composition of the drink.
When it comes to food supplementation in the synthetic form of Taurine, the first decision you must make is to choose between powder or capsule formulas.
You can consume Taurine in powder or capsules. (Source: Evgeniy Losev / 123rf.com)
In that regard, you should take into account what is the most practical way for you to supplement throughout the day.
In general, capsules facilitate this dynamic since you can take them anywhere and ingest at any time, as long as there is a liquid.
Taurine in powder form can be a little more difficult to prepare anywhere. On the other hand, this form of consumption has the benefit of facilitating swallowing, unlike capsules.
After choosing how you will supplement Taurine, we suggest that you analyze whether you want to supplement the substance in its pure or combined form.
As we saw in this article, Taurine is often combined with caffeine. But it is also possible to find this amino acid together with Creatine, which helps to potentiate muscle growth during weight training.
In any case, before choosing the best composition of your supplement, we recommend that you consider both your objective and the opinion of a specialist.
Dose and dosage
Also note that, depending on the manufacturer of the Taurine supplement, the dose of the substance can vary widely.
For example, if you opt for the Taurine supplement in capsule form, you can find options that recommend taking 2 or 4 capsules daily. In powder form, Taurine, in general, is consumed in the amount of a coffee spoon.
In addition, take into account that the dose of Taurine present varies with each dose. In general, the dosage of Taurine can vary from 2000 mg to 1 gram for each daily dose.
Before finalizing your purchase, it is also important to consider the total amount of supplement in the package. This will affect both the final purchase price and the yield of the Taurine supplement.
Therefore, in addition to taking into account the price, also put on the scale for how long you plan to supplement with Taurine.
With that, you will be able to choose the Taurine that contains between 60 and 200 capsules. In the case of powdered Taurine, there are packages that vary between 100 grams and 1 kg.
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