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Taurine: Uses, Side Effects, Interactions, Dosage and Supplements



Taurine is an essential amino acid that is produced by your body and is also found in some foods. It is known to create a hydrated cellular environment which plays an important role in reducing fatigue and muscle damage leading to prolonged endurance, strength and power output.

Uses of Taurine

Taurine is a pretty popular ingredient and is found in many pre-workout supplements, and for good reason. Studies have shown that taurine increases blood flow, which is what performance athletes want. More blood in the muscle means more nutrients. This allows for a reduction in muscle fatigue by shuttling more oxygen and glycogen to the muscle cell. Taurine has also been shown to provide a slight increase in fat oxidation and strength output.

Taurine is also used in pre-workout supplements as it has been shown to increase strength and power output

Taurine is used in the athletic industry as well as the medical industry. It is known to not only provide an increase in athletic performance, but an increase in general health as well. Taurine acts as an antioxidant and anti-inflammatory agent, as well as providing useful cardiovascular benefits.

Taurine is designed to be taken daily. To obtain the full effect, it would be beneficial to incorporate this ingredient on your off days. This would ensure that you are getting both the health, as well as performance benefits.

You may also see Taurine on a supplement label as “L-Taurine”. Just know that it is the same ingredient.

Interactions with Taurine

Taurine works well when it is paired with another ingredient that boosts energy levels, or other ingredients that add to muscular endurance. We typically see Taurine paired with energy ingredients like caffeine. To increase the effect of muscular endurance, it would be wise to supplement daily with other ingredients such as Beta-Alanine, Betaine and/or Creatine.

For hydration and electrolyte products, Taurine pairs well with ingredients like Coconut Water Powder, Sodium, Potassium, Magnesium and Calcium.

Side Effects of Taurine

There are no known side effects of Taurine when taken under the safety guidelines of less than 3,000mg per day.

Recommended Taurine Dosage

Taurine has been proven to be effective at dosages as low as 500mg. However, our recommended dosage for Taurine in a pre-workout is 1,000-2,000mg. If you are using Taurine in a hydration/electrolyte formula, doses of 1,000mg or more are sufficient.

Recommended Supplements Featuring Taurine

The following products contain Taurine at the recommended dosage, and are recommended supplements for Fitness Informant:

Betaine Anhydrous: Uses, Side Effects, Interactions, Dosage and Supplements
Velositol: Uses, Side Effects, Interactions, Dosage and Supplements

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