Ingredient information sheet: what is taurine?
What is taurine?
Taurine (2-aminoethanesulfonic acid) is a non-essential sulfur-containing amino acid (essential in cats). It owes its name to its initial identification in the bile of bulls ( Taurus ) and can be synthesized by the body from methionine. Taurine is a naturally occurring amino acid in animal tissues, particularly in muscles (skeletal muscles and the heart). Taurine is also found in the brain and retina.
Taurine is an amino acid found in the recipe of energy drinks, but contrary to popular belief, it is not a stimulant! Taurine was for a time replaced in these drinks by another amino acid: arginine.
What are the properties of Taurine?
Taurine is derived from cysteine (a non-essential sulfur-containing amino acid synthesized from methionine).
It is widely used in energy drinks (and non-energy drinks), and as a result, the general public mistakenly attributes energizing properties to it. Taurine is not a stimulant; it may enhance the effect of caffeine, but it is not, in itself, a stimulant.
Taurine has a number of properties of interest, which is why it is used in some dietary supplements.
Taurine is particularly prized by athletes for its effects on muscle and performance. Taurine may improve athletic performance and aid recovery, limit muscle damage, enhance muscle contraction, reduce inflammation markers, and decrease lactate levels. However, study findings are inconsistent, not yet robust enough, and require further investigation.
Taurine has antioxidant properties and helps to scavenge reactive oxygen species (ROS), thus contributing to the protection of organs against oxidative stress, particularly the brain and retina. These properties are thought to contribute to its neuroprotective effect. It also appears to have anti-inflammatory activity, notably by inhibiting NF-κB, a transcription factor responsible for the synthesis of pro-inflammatory cytokines.
Taurine is structurally similar to GABA (gamma-aminobutyric acid). Taurine is considered a "neuromodulator," interacting with GABA receptors in the brain and thus contributing to a "relaxed" state.
Taurine has hypotensive effects; it has been shown that taurine supplementation (greater than or equal to 6g per day) is capable of decreasing epinephrine secretion and lowering blood pressure in hypertensive individuals.
Among its other properties, it participates in the synthesis of a type of bile acid: taurocholic acid, essential for the digestion of fats*.
Bile acids are components of bile (!); synthesized from cholesterol, they are stored in the gallbladder and released into the intestine after a meal. They serve to emulsify lipids to facilitate their absorption during digestion.
Some studies suggest that taurine consumption can reduce dyslipidemia.
It is used in particular in the treatment of heart failure and high blood pressure.
Taurine also improves magnesium absorption and helps limit its loss. It thus helps maintain magnesium levels. Magnesium loss often increases during periods of stress, creating a vicious cycle that hinders stress reduction. Therefore, maintaining adequate magnesium levels and absorption is important.
Where can I find taurine in food?
Taurine is an amino acid derivative found in abundance in animal tissues. Foods that are very rich in taurine are therefore primarily animal products.
What foods are richest in taurine?
The foods richest in taurine are:
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Animal products
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The calf
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The pig
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The chicken
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Tilapia
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The shrimp
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Clams
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Oysters
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The eggs
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Dairy products
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Plants
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Nuts
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Almonds
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Cashew nuts
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Hazelnuts
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Beans
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Chickpeas
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Lenses
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What are the health claims about taurine?
There are no health claims validated by the EFSA for taurine.
The pending claims have been reviewed and food supplements cannot use taurine-specific claims.
Contraindications and precautions when using taurine?
Once banned in energy drinks, taurine consumption has not revealed any particular problems, and its use has therefore been permitted for several years. Taurine use is considered safe. In supplementation, doses ranging from 1 to 6 grams of taurine have been used over long periods without any particular issues. A dose of 3 grams per day is considered safe.
Medical advice is required for people suffering from epilepsy, heart failure or thyroid disease.
The consumption of taurine-containing supplements is not recommended for pregnant or breastfeeding women.
People suffering from heart failure should seek medical advice before consuming taurine.
Taurine and Phytocea?
At Phytocea , because of its neuromodulatory and calming properties, and its ability to improve magnesium absorption, we chose to incorporate taurine into our ReLax. ReLax is a nutraceutical food supplement, based on magnesium, plants, and taurine, designed to relieve sleep disorders and temporary anxiety in adults. ReLax is a synergistic formula that combines the properties of taurine and other ingredients to effectively combat stress.
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