Taurine occurs naturally in the human body. The food industry adds it to energy drinks as a potential performance-enhancing substance. FITBOOK explains the health potential of taurine. Does it actually help you perform better? And are risky side effects to be expected?
As a characteristic ingredient of stimulating soft drinks with the flavor of gummy bears, taurine is primarily consumed by young people and party-goers. While nutritionists view energy drinks critically due to high sugar levels, artificial additives and the still unexplained effects of synthetic taurine, the hype surrounding the alleged “energizer” continues.
What is taurine (aminosulfonic acid)?
The term taurine goes back to the discovery: as early as 1827, German chemists succeeded in isolating the substance from ox bile. Since bull means “Tauros” in Greek, the name explains itself. Taurine belongs to the category of biogenic amines and is formed during the breakdown of sulphur-containing amino acids. Taurine can be synthesized by the body itself, so it does not have to be obtained from food.
While taurine occurs in the human body as so-called aminomethylsulfonic acid (aminosulfonic acid for short) – above all in the brain and liver – most people associate taurine with the classic ingredient of energy drinks. Taurine is now produced synthetically.
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What is taurine used for?
In addition to the fortification of energy drinks, the biogenic amine in powder form or as capsules is also added to parenteral nutrition solutions, pharmaceuticals and dietary supplements. Under “How does taurine work?” we explain why aminomethylsulfonic acid is essential for infants, i.e. vital.
Areas of application of taurine:
- Ingredient of energy drinks (food industry)
- parenteral nutrition solutions
- Ingredient of supplements (including for athletes)
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Which foods contain aminosulfonic acid?
Aminosulfonic acid is not only artificially added to beverages, but also occurs naturally in various animal foods.
Foods containing aminosulfonic acid:
- milk and milkproducts
- Owner
- Meat
- fish and seafood
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How does aminosulfonic acid work in the body?
The organic acid has numerous physiological effects. Aminosulfonic acid occurs as a structural or tissue protein in the brain, in the retina (retina), in the muscles (correspondingly also in the heart) and in the white blood cells (leukocytes).
Why the substance is essential for babies
Babies are supplied with taurine through breast milk because they are not yet able to synthesize the biogenic amine in the liver. Because taurine is essential for infants, it is also added to infusion solutions for newborns. Taurine is vital for brain development, neuronal signals, retinal development, and cell membrane stabilization, among other things.
The functions:
- Stabilization of cell membranes
- antioxidant effect
- heart development
- part of tissues
- antiarrhythmic effect (supports a regular heartbeat)
- Development of the central nervous system
- Fat digestion (component of bile acids)
Danger: Although taurine is advertised as having an increase in mental and physical performance and various health benefits, there are currently no study results that make taurine supplementation useful.1,2
Is Taurine Healthy Or Harmful?
Neither: According to the European Food Safety Authority (EFSA), a daily intake of up to three grams of taurine does not cause any undesirable effects. Side effects only occur in very high doses, which in individual cases can induce digestive problems. Contraindications are kidney disorders, pregnancy and lactation. There are no scientific empirical values available for pregnant and breastfeeding women – they should still not consume the organic acid without a particular reason.
Conclusion: Since according to the current state of research there are no health effects from taurine supplementation, they are classified as unnecessary. The activating effect of energy drinks is probably only due to the caffeine they contain.
