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Taurine

Taurine (from taurus = ox, as it was discovered in ox bile) or 2-aminoethanesulfonic acid is an acidic chemical substance found in bile which acts as an emulsifier for ingested lipids and assists in their absorption. Taurine may also come from synthetic materials. more...

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Chemistry

Chemically, it is a colorless crystalline substance with the empirical formula C₂H₇NO₃S, formed by the hydrolysis of taurocholic acid or decarboxylation of cysteine. Taurine is found in the urine, as well as juices and fluids of muscle, lungs and nerve tissue of many animals, and plays several important roles in the body and is essential to newborns of many species. While it is often referred to as an amino acid, this is an inaccurate categorization since it does not contain any carboxylic acid functional groups.

Physiology and Pharmacology

Taurine has three major roles in human metabolism:

It plays a role in digestion. It is conjugated with the bile acids chenodeoxycholic acid and cholic acid to form (at the usually above 7 pH of bile) the bile salts, sodium taurochenodeoxycholate and sodium taurocholate (see bile).
It may assist in the formation of reactive oxygen species for the respiratory burst in neutrophil granulocytes
There is evidence that it is an inhibitory neurotransmitter in the central nervous system.

It has been linked to a number of other metabolic functions but its role is not clear.

Uses

It has been tested medically in the treatment of congestive heart failure, cystic fibrosis, diabetes, epilepsy and several other conditions with positive results. It is used by some as an neutralizer for monosodium glutamate . However, neither the harmfulness of monosodium glutamate nor the benefit of taurine has been proven.

Sources of dietary taurine include shellfish and organ meats such as liver.

Taurine, it is hoped, could eventually be used to reverse liver damage caused by alcoholism or a heavy nights drinking.Tests show that taurine can reverse, or even prevent, the build up of liver fat.

Taurine is one of the active ingredients commonly found in energy drinks such as Red Bull, and in pills which often feature caffeine and/or other stimulant ingredients. The manufacturers claim that taurine enhances the effects of caffeine, but to date there have been no studies performed to confirm this.

Taurine is essential for cats; cat food is supplemented with taurine, which is why other pet foods are not recommended for cats. In cats, taurine "helps maintain good eye health, regulate the heart beat, maintain cell membrane stability, and prevent brain cell over-activity" .

Taurine supplements may be important to counteract the effects of human aging on the natural taurine production process. As humans age, hepatic taurine production can fall or fail completely, producing low to no energy; cardiac, digestive, and mental problems; and premature death.

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Taurine: liquid energy
From Flex, 9/1/05 by Tim Scheett

Q | Besides the ingredients that boost energy, does the other stuff in energy drinks really do anything?

A | In a word, yes. Aside from giving a welcome boost in energy, many such drinks contain specific ingredients that aid bodybuilders in other ways. For example, taurine, found in many energy drinks, has muscle-building and muscle-protective effects.

Taurine is a nonessential amino acid that is found in the body, primarily in muscle and nerve tissue. It is termed nonessential because the body produces enough naturally that exogenous sources aren't really needed, at least for normal physiological function.

However, taurine is found in many foods, such as meat, poultry, eggs, dairy products and fish. It serves multiple functions, including cell volumizing, speeding recovery between workouts and stabilizing the cells of electrically active tissues (including the brain and the heart).

There is growing support in the scientific community to classify certain "nonessential" amino acids somewhat differently based on their roles during increased activity (i.e., exercise or work). During heavy training or psychological stress, the body utilizes additional amounts of various nutrients, and supplementation may be necessary to ensure optimal performance.

It is known that exercise induces a significant dramatic decrease of taurine levels in predominantly fast-twitch muscle fibers. These decreases are of the same magnitude as those induced by the natural aging process. Supplementation with taurine replaces depleted intramuscular levels and improves exercise performance by increasing the skeletal muscle's force of contraction (strength).

Another key function of taurine is to help regulate cellular fluid balance. Creators of energy drinks use taurine to enhance the movement of water from the bloodstream into muscle cells (roughly 60% of fluid in the body is found inside cells). This leads to an increase in the amount of intracellular fluid and induces what is called the "cellular volumization effect." This effect is also observed with creatine supplementation. Optimizing the fluid levels inside muscle cells has been shown to boost the rate at which cellular protein is produced (i.e., it increases the rate at which muscle grows).

Furthermore, taurine reduces muscle damage caused by exercise by speeding recovery between workouts. It also reduces drowsiness, increases mental alertness, and improves reaction time and decision-making abilities.

As an energy and strength boost, take creatine along with taurine, whether in capsule form or from an energy drink. The caffeine added to energy drinks consumed prior to training will help your drive and intensity in the gym, as well.

--Tim Scheett, PHD