Taurine: benefits, dosage, contraindications
Other name(s)
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Scientific name(s)
2-aminoethanesulfonic acid
Family or group:
Amino acids
Indications
Rating methodology
EFSA approval.
Congestive heart failure ✪✪✪✪✪
In cases of heart failure, taurine improves the functions of the left ventricle and reduces symptoms of heart failure compared to placebo or coenzyme Q10. Moreover, taking 500 mg of taurine three times a day for 2 weeks seems to improve exercise capacity in heart failure patients compared to placebo. Symptom improvement appears to be maintained as long as taurine intake continues for up to a year.
Posologie
Orally
2 - 6 g
Adults
Hepatitis ✪✪✪✪✪
Clinical studies have shown that oral taurine intake improves liver function compared to placebo in patients with acute and chronic hepatitis. It can be administered at a daily dose of 1.5 to 4 g for a minimum duration of 3 months.
Posologie
Orally
1.5 - 4 g
3 - months
Chemotherapy ✪✪✪✪✪
Taurine is used to alleviate nausea and vomiting six hours after chemotherapy in cases of acute lymphoblastic leukemia. Some clinical studies have shown that taurine intake has a protective effect against chemotherapy-induced renal and hepatic toxicity. A reduction in overall fatigue has also been observed.
Posologie
Orally
1 g
6 - months
Adults
Sports performance ✪✪✪✪✪
Some animal research suggests that the amount of taurine in muscle tissue can impact exercise performance. The mechanism of this activity might involve a reduction in oxidative stress, increased calcium release from the sarcoplasmic reticulum (smooth endoplasmic reticulum of muscle cells) into the interstitial space of the muscle, stabilization, and hyperexcitation of the cell membrane. Additional research suggests that taurine could influence the amount of energy provided by the glycolytic pathway during high-intensity exercise, reducing the accumulation of blood lactate during exercise and improving anaerobic capacity. Clinical evidence regarding the effects of taurine on athletic performance is contradictory. A meta-analysis of seven small clinical trials shows that taking taurine in amounts of 1 to 6 grams per day for up to 2 weeks slightly improves endurance compared to control. Moreover, preliminary evidence in male cyclists suggests that taking 50 mg/kg of taurine 2 hours before a cycling test increases time to exhaustion by about 10% compared to placebo. However, other clinical studies conducted in athletes show that taking taurine before endurance exercise does not improve endurance or aerobic capacity compared to placebo. Overall, taurine might slightly improve endurance, but it is unclear which population is most likely to benefit from it.
Posologie
Orally
1 - 6 g
2 - weeks
Adults
Acute Taurine Supplementation Enhances Thermoregulation and Endurance Cycling Performance in the Heat
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis
Detoxification ✪✪✪✪✪
The anti-inflammatory, antioxidant, cytoprotective, osmoregulatory, and membrane-stabilizing effects of taurine may contribute to its protective effects against drug and other compound toxicity.
Posologie
Orally
2 - 3 g
Properties
Neurological
Taurine is absorbed into synaptosomes (the terminal part of a synapse) through a high-affinity absorption system. Presynaptically, taurine can inhibit calcium channels, open chloride channels, and inhibit the release of excitatory neurotransmitters. It can also reduce postsynaptic depolarization by increasing potassium efflux. Taurine ultimately appears to reduce excitatory transmission. Thus, taurine may act as an inhibitory neurotransmitter (like GABA and glycine), contributing to its effect in reducing nausea and vomiting. Additionally, taurine has an antiepileptic effect, with possible mechanisms including modulation of calcium homeostasis, prevention of glutamate-induced neuronal excitotoxicity, or activation of GABA-A receptors.
Anti-inflammatory
Taurine has an anti-inflammatory effect in vivo and in vitro by inhibiting the production of pro-inflammatory interleukins (IL1, IL6). Further human research has shown that taurine reduces inflammatory mediators such as TNF alpha (tumor necrosis factor), granting it a protective and regenerative effect on damaged tissues.
Antioxidant
Taurine contains sulfur, which is an important constituent in the formation of glutathione (an antioxidant tripeptide). Studies on arsenic-induced oxidative stress have shown that taurine has a direct antioxidant activity by trapping free radicals and indirect activity by stabilizing membrane permeability. Other human research has shown that taurine improves oxidative stress in subjects treated with a lipid-lowering agent (simvastatin alone or combined with ezetimibe), and the proposed mechanism is the reduction of superoxide anions at the respiratory chain level.
Usages associés
Cardiovascular
Taurine is a preventive factor for various cardiovascular diseases, including coronary heart disease, cardiac remodeling, and ischemic disease, due to its anti-inflammatory and antioxidant properties. On the other hand, some studies have shown it increases blood flow but without a significant influence on blood pressure (in diabetic subjects and those suffering from heart disease). Other clinical research has shown that taurine can reduce plasma epinephrine levels (an adrenal hormone secreted during stress stimuli that contributes to the development of essential hypertension) in patients with borderline essential hypertension.
Usages associés
Detoxifying
The anti-inflammatory, antioxidant, cytoprotective, osmoregulatory, and membrane-stabilizing effects of taurine may contribute to its protective effects against drug toxicity and other compounds.
Usages associés
Safety dosage
Adult: 2 g - 3 g
The proposed doses of taurine are usually 2 to 3 g per day. But it has also been used safely at a higher dose (6 g/day) for 4 weeks.
Interactions
Médicaments
Antihypertensive: moderate interaction
Clinical evidence suggests that taurine reduces systolic and diastolic blood pressure in patients with borderline hypertension. Theoretically, taurine may increase the risk of hypotension when used in conjunction with antihypertensive drugs.
Lithium: moderate interaction
Taurine may reduce urinary excretion and increase lithium levels.
Precautions
Pregnant women: avoid
Avoid use due to lack of reliable and sufficient information.
Bipolar disorder: use with caution
Excessive taurine consumption may trigger a relapse of bipolar disorder. Indeed, a case has been reported of a previously well-managed bipolar patient experiencing mania symptoms after consuming multiple cans of energy drinks containing taurine, caffeine, inositol, and other ingredients. It is unknown whether this relapse is related to taurine, another ingredient, or the combination of various ingredients.
Nursing women: avoid
Avoid use due to lack of reliable and sufficient information.
