Taurine makes energy drinks more desirable. But is it safe?

The energy drink market is booming. Globally valued at more than $86 billion according to one analysis, people are drawn to brands like Red Bull, Monster Energy, Prime Energy and Rockstar for a quick energy boost or a needed pick-me-up first thing in the morning or to break up a sluggish study session. 

Despite so many eager customers, companies still work hard to set their products apart from competitors, and many of them include buzzy herbal supplement products such as ginseng and guarana, plus vitamins, minerals and amino acids to do so. Taurine is the latest energy drink ingredient that's been surging in popularity. 

What is taurine in energy drinks? 

Taurine is a naturally occurring essential amino acid. It's produced in the pancreas of one's body and is found abundantly in brain, retina, heart and reproductive organ cells, per research available at the National Library of Medicine. It's also abundant in dietary sources such as dairy, dark bird meat and shellfish. 

Some of taurine's known health benefits and functions include contributing to a stronger immune system, maintaining hydration of the body's cells and mineral regulation. "Taurine is required for muscle, retinal, heart and neurological function," says Amit Shah, MD, a physician in the division of internal medicine and a specialist in Geriatric Medicine at Mayo Clinic in Arizona.

It's also a known antioxidant with anti-inflammatory properties that may help reduce the risk of diabetes. Some research suggests it could reduce the risk of heart disease as well. "Taurine is also important for energy production and helps to balance fluids and salts in the body," adds Lisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim."

Is taurine in energy drinks safe? 

Despite the benefits of the amino acid's natural occurrence in one's body or dietary sources, "there is no clear evidence that taurine provides any additional benefits when consumed in an energy drink," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. What's more, "the safety of taurine in energy drinks is still being studied," she adds. 

Among some such research, Messer explains that supplemental taurine may interact negatively with certain medications and that some studies show that "taurine in combination with caffeine may increase the risk of cardiovascular issues − particularly in individuals with certain pre-existing heart conditions or who are sensitive to stimulants." Energy drink consumption has also been linkedto an increased risk of obesity and Type 2 diabetes because of how much sugar is included in those products. 

Still, taurine as an ingredient in energy drinks is considered safe for most people if consumed in moderate amounts, notes Mayo Clinic. Because taurine deficiency is rare, however, very few people need to find more ways to include it in their diet. "Even strict vegetarians or vegans can make enough taurine for normal function," says Shah. He adds that any excess of the amino acid that is consumed is simply "urinated out."

Does taurine keep you awake? 

Though taurine plays a stimulant role in some capacities in the body, the amino acid is not itself a stimulant and will not keep one awake if taken as a supplement. In fact, some research shows the supplement may even help one sleep. Its wrongfully perceived role as a supplemental stimulant is likely because of its inclusion as an ingredient in many energy drink brands, which are, of course, loaded with stimulants like caffeine.

For people who want to consume taurine in energy drinks in hopes of increasing levels of energy or staying awake, "my suggestion is to focus instead on nutrition from food, sufficient sleep, and stress management as the basis for improving energy, concentration and performance," offers Messer. "If you're struggling with low energy levels day to day or during workouts, it may be helpful to consult with a registered dietician."

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