In one study, 120 individuals with prehypertension (high blood pressure that's not high enough to be classified as hypertension) took a 1.6 gram taurine supplement daily or a placebo (an intentionally ineffective treatment) for 12 weeks. More studies are needed before taurine can be recommended for athletic performance or recovery. The researchers suggest that the type of exercise, age, and timing of supplementation can influence results. Some individuals in the studies also supplemented with taurine regularly. Scientists researched a group of studies looking at taurine as a single ingredient, dosed in ranges of 1 gram to 6 grams anywhere from 10 to 15 minutes to two hours before exercise. This included aerobic and anaerobic performance (exercises that differ based on intensity, intervals, and types of muscles used), metabolic stress (a physiological process of increasing the load on a muscle), muscle soreness, and muscle recovery. Athletic PerformanceĪlthough popular as an ergogenic aid (assisting in athletic performance), one recent review found that the effects of taurine on athletic performance are mixed. Longer, higher-quality research studies are needed.īelow are some of the areas of research around taurine. Because there is such a wide spectrum of use, it is difficult to understand the full benefits of taurine completely. Some human research evaluates the use of taurine with other ingredients, such as caffeine. However, much of the research has been conducted in animal or lab models. There are many claims surrounding the health benefits of taurine. No supplement is intended to treat, cure, or prevent disease. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. Safety considerations: Taurine can interact with anesthetics, analgesics, antidepressants, antibacterials, antiepileptics, alcohol, and aspirin. Studies have evaluated dosages from 1 gram to 6 grams per day. Suggested dose: There is no established dose, but most supplements contain 500 to 2,000 milligrams of taurine. Legal status: Approved for use as a nutritional supplement by the Food and Drug Administration (FDA) in 1984 However, aging and different health conditions can reduce our body’s ability to make taurine.Īlternate name(s): 2-aminoethanesulfonic acid, L-taurine, tauric acid It's also often used to enhance stamina in sports nutrition.īecause the body makes taurine, deficiency is rare. It is also considered important to immune health due to its antioxidant properties. It plays an important role in various functions of the body, including maintaining electrolyte balance, formation of bile salts and fat digestion, and the balance of neurotransmitters in the brain. Taurine is synthsized from the antioxidant methionine and the amino acid cysteine in the presence of vitamin B6. Taurine is commonly referred to as a conditionally essential amino acid, meaning the body can produce it naturally, except in certain instances, like during illness and stress. 2011 Aug 20(8):1245-55.Westend61 / Getty Images How Does Taurine Function in the Body? "Boric Acid for Recurrent Vulvovaginal Candidiasis: the Clinical Evidence." J Womens Health (Larchmt). Iavazzo C, Gkegkes ID, Zarkada IM, Falagas ME."The Physiological Effects of Dietary Boron." Crit Rev Food Sci Nutr. Common Complementary and Alternative Therapies for Yeast Vaginitis and Bacterial Vaginosis: a Systematic Review. Van Kessel K, Assefi N, Marrazzo J, Eckert L. American Journal of Obstetrics and Gynecology, 189(5), 1297–1300. Treatment of vaginitis caused by Candida glabrata: use of topical boric acid and flucytosine. D., Chaim, W., Nagappan, V., & Leaman, D. The Importance of Boron Nutrition for Brain and Psychological Function. Is Boron Nutritionally Relevant? Nutr Rev. Boron exposure through drinking water during pregnancy and birth size. Malin Igra A, Harari F, Lu Y, Casimiro E, Vahter M. The role of mineral and trace element supplementation in exercise and athletic performance: A systematic review. Heffernan SM, Horner K, De Vito G, Conway GE. Boric acid for recurrent vulvovaginal candidiasis: The clinical evidence. Iavazzo C, Gkegkes ID, Zarkada IM, Falagas ME. Mechanisms of action of potent boron-containing antifungals. Short-term efficacy of calcium fructoborate on subjects with knee discomfort: a comparative, double-blind, placebo-controlled clinical study. Reyes-Izquierdo T, Argumedo R, Phelan M, et al. A double-blind, placebo-controlled pilot study to evaluate the effect of calcium fructoborate on systemic inflammation and dyslipidemia markers for middle-aged people with primary osteoarthritis. Scorei R, Mitrut P, Petrisor I, Scorei I.
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