Taurine is also often added to sodas and energy drinks, which can contain 600 to 1000 mg in a 235 ml serving. Also note that your body discharges excess taurine through the kidneys, which could strain the kidneys, especially for people with a kidney failure in this case, you should consult your doctor. However, additional studies are needed to confirm this. Studies with dietary supplements used 400 to 6,000 mg per day. However, the maximum toxicity limit is much higher and doses over 2,000 mg seem to be tolerated well. The most common dosage of taurine as a dietary supplement is between 500 and 2,000 mg per day. In conclusion: When taurine is consumed in reasonable amounts by a healthy person, it has no known negative side effects. However, the deaths could also have been caused by the high doses of caffeine or other substances that the athletes had ingested.Īs with most amino acid-based supplements, people with kidney diseases may experience problems. This has led several countries to ban or restrict the sale of taurine. Taurine side effectsĪccording to the best available research, taurine has no negative effects when taken in the recommended amounts.Īlthough there were no direct problems with taurine supplements, deaths of athletes in Europe have been linked to energy drinks containing taurine and caffeine. If there is a deficiency during development, severe symptoms such as an impaired brain function and poor blood sugar control have been observed. This includes people with a heart or kidney failure or premature babies who are fed intravenously for a long time. In rare cases, higher amounts may be required, making taurine an 'essential' nutrient for some people. Regulation of the immune system and antioxidant function.Īs a 'semi-essential' amino acid, a healthy person can produce the minimum amount necessary for these essential daily functions. Support the general function of the central nervous system and the eyes.Regulation of minerals in cells such as calcium.Formation of bile salts, which play an important role in digestion.Maintaining a proper fluid balance and electrolyte balance in the cells.Conclusions: T elicited greater improvements in performance compared to P, C, or C +T while reducing the typical chronotropic and pressor effects of C.Taurine is in several organs and has a wide range of effects. C and C +T increased HR, MAP, and RPP compared to P and T at baseline (moderate to very large, likely to most likely) however, these only remained higher in C compared to all conditions in the final sprint. Intrasprint fatigue index (%FI Intra) was greater in T compared to P and C ( moderate, likely), and %FI Inter was lower in T compared to C ( small, possible). Results: Magnitude-based inferences revealed that all of the supplements increased ( small to moderate, likely to very likely) mean peak power (MPP), peak power (PP), and mean power (MP) compared to P, with greater MPP, PP, and MP in T compared to C ( small, possible). Performance was measured on an ergometer, and blood lactate, perceived exertion, heart rate (HR), mean arterial pressure (MAP), and rate pressure product (RPP) were measured at rest (presupplement), baseline (1 h postsupplement), and during and after exercise. Methods: Seven male team-sport players participated in a randomized, single-blind, crossover study, where they completed 3 Wingate tests, each separated by 2 min, an hour after ingesting: C (5 mg/kg body mass ), T (50 mg/kg BM), C +T (5 mg/kg BM + 50 mg/kg BM), or P (5 mg/kg BM) in a gelatin capsule. Purpose: To investigate the effects of caffeine (C), taurine (T), caffeine and taurine coingestion (C +T), or placebo (P) on repeated Wingate cycling performance and associated physiological responses.
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