Taurine currently has very little research to thoroughly support
its supplementation. However, as seen through several of the
above studies it may appear to be of general aid to most athletes.
Some of the more apparent benefits seen with taurine include:
maintenance of taurine levels during exhaustive exercise (which
is vital for optimal performance), reduction of blood pressure,
enhanced attention and cognitive performance, enhanced feelings
of well being, and improved maximal aerobic, anaerobic, and mental
performance. It also appears that by maintaining proper taurine
levels in the body through supplementation, force production,
strength, and muscular power will be optimized.
Dosage recommendations for taurine seem to be somewhat unclear
at this time. However, most reputable companies suggest 500mg-3,000mg
per day as the standard dosage. However, dosages up to 6,000mg
have been seen in cardiac patients trying to lower blood pressure.
Although timing is not as much of a factor as other supplements,
taking a small dose of taurine before and after training may
be optimal for enhancing performance. Toxicity is currently not
an issue with taurine. However, athletes may not want to exceed
3,000mg as more does not seem to have any added benefit on performance.
Due to the fact that taurine is somewhat new to the supplement
industry consumerlab.com has little to no information regarding
taurine. Therefore, some of the most noted taurine products from
other sources include: NOW Taurine, SciFit L-Taurine, Twinlab
Mega Taurine, Optimum Nutrition CGT 10, Physiologics L-Taurine,
and S.A.N. Fierce Taurine.
45. Bratman, Steven. Taurine. Natural Health Bible. 2000;
46. Yatabe Y, Miyakawa S, Miyazaki T, Matsuzaki Y, Ochiai
N. Effects of taurine administration in rat skeletal muscles
on exercise. J Orthop Sci. 2003; 8(3): 415-9.
47. Hamilton EJ, Berg HM, Easton CJ, Bakker AJ. The effect
of taurine depletion on the contractile properties and fatigue
in fast-twitch skeletal muscle of the mouse. Amino Acids. 2006
Oct; 31(3): 273-8. Epub 2006 Apr 4.
88. Kohashi, N., Katori, R. Decrease of urinary taurine in
essential hypertension. Prog. Clin. Bio. Med. 1983. 125, 73.
89. Fujita, T. Ando, K., Noda, H., Ito, Y., Sato. Y. Effects
of increased adreomedullary activity and taurine in young patients
with borderline hypertension. Circulation. 1987. 75, 525.
90. Baum, M., Weib, M. The influence of a taurine-containing
drink on cardiac parameters before and after exercise measured
by echocardiography. Amino Acids. 2001. 20, 75.
91. Geiss, K.R., Jester, I., Falke. W., Hamm, M., Waag, K.L.
The effect of a taurine-containing drink on performance in ten
endurance athletes. Amino Acids. 1994. 7, 45.
94. Kleiner, S., Taurine. Power Eating. 2007. 179-180.