Taurine: There is No Downside!

It may be the most important nutrient you never knew you needed. Taurine is an amino acid which is crucial to a number of your internal functions. These include:

• Forming bile salts, which play an important role in digestion;
• Regulating minerals such as calcium within cells;
• Supporting the general function of the central nervous system and eyes;
• Regulating immune system health and antioxidant function.

Taurine is a “conditionally essential” amino acid, which means that if you are healthy you can produce the minimal amount required for these essential functions. The main sources for it are meat, fish and dairy.

Certain situations make taurine supplementation essential for some people. These include heart or kidney failure, or premature infantsfollowing extensive intravenous feeding.

If the word “taurine” seems familiar to you and you can't quite place it, you're probably a fan of energy drinks. The amino acid is a major ingredient in beverages bottled by Monster, Rockstar, Red Bull and others, which may provide up to 600 to 1,000 milligrams in an 8-ounce serving. It's worth noting that the taurine found in energy drinks and most supplements is not derived from any animal products, and so is suitable for consumption by vegans.

And why would a vegan – or anyone else – want to supplement with taurine if they did not have to?

For one, research suggests that taurine may have benefits for people with diabetes. Long-term supplementation decreases fasting sugar levels without any changes in diet or exercise. Loading up on taurine may also even help prevent type 2 diabetes by reducing blood sugar levels and insulin resistance. In another study of type 1 diabetics, 2 weeks of of taurine supplementation significantly reduced arterial stiffness.

Another study has uncovered a link between higher taurine levels and significantly lower rates of death from heart disease, as well as reduced cholesterol and blood pressure.

There are indications that taurine can keep your blood pressure in check by decreasing the resistance to blood flow in the blood vessel walls. It may also greatly reduce the nerve impulses in the brain that cause blood pressure to increase.

Could you stand to lose a few pounds? Taurine has got you covered. In a study of a group of overweight people, 3 grams of taurine per day for 7 weeks reduced body weight and improved several heart disease risk factors.

But the reason you find taurine in so many energy drinks is its reputation for improving athletic performance. Studies indicate it can:

• Increase muscles’ ability to contract and produce force;
• Cause muscles to work harder and for a longer duration;
• Increase fat burning during exercise;
• Protect muscles from cell damage and oxidative stress;
• Remove waste products that lead to fatigue and cause the well-known “muscle burn.”

Most surprising of all, taurine has no negative side effects when used in the recommended amounts!

What you need to know about dehydration

Dehydration is a condition that occurs when the body loses more fluids (mostly water) that it takes in. Dehydration causes more water to leave our bodies than we take in through water consumption. It is normal for us as humans to excrete a certain amount of water each day. Water escapes from the body as water vapor every day as we breathe (exhale) and as we excrete fluids through sweat, urine, and stool. Other than water, small amounts of salts are also excreted. However, when we lose too much water, our bodies can become dehydrated. This can lead to certain health problems and in severe cases, can lead to death.

Causes of dehydration

·       Significant injuries to skin, such as burns or mouth sores, or severe skin diseases or infections (water is lost through the damaged skin)

·       Diseases such as diabetes

·       Fever, heat exposure, and too much exercise

·       Vomiting, diarrhea, and increased urination due to infection

·       The inability to seek appropriate water and food (as in the case of a disabled person)

·       An impaired ability to drink (for instance, someone in a coma or on a respirator)

Symptoms of dehydration. The signs and symptoms of dehydration range from minor to severe and include:

·       Increased thirst

·       Confusion

·       Dizziness

·       Fainting

·       Dry mouth and swollen tongue

·       Weakness

·       Palpitations

·       Sluggishness fainting

·       Inability to sweat

·       Decreased urine output

·       Deep yellow or amber colored urine

See your doctor if you experience any of the following symptoms:

·       Increased or constant vomitingfor more than a day

·       Fever over 101°F

·       Diarrheafor more than 2 days

·       Weight loss

·       Decreased urine production

·       Confusion

·       Weakness

Self-treatment for dehydration

·       Sip small amounts of water

·       Drink carbohydrate/electrolyte-containing drinks. (i.e. sports drinks such as Gatorade)

·       Suck on ice chips or popsicles made from juices and sports drinks

·       Get out of the sun and get into air conditioned or fanned environment