## Why do you need taurine? Taurine is a natural sulfur-containing amino acid that is essential for the proper functioning of all tissues and organs. Here are its most important properties: 1. __Increases endurance during physical activity.__ Taurine plays an important role in muscle function, helping muscles contract and relax. 2. __Helps the heart.__ In high doses, this amino acid reduces the risk of coronary heart disease and helps normalize blood pressure. Taking 500 mg of taurine supplements three times a day for two weeks has been shown to significantly reduce [cholesterol](https://ul.orna.me/KOge/librarybiomarker?id=57) and [triglyceride](https://ul.orna.me/KOge/librarybiomarker?id=19) levels as well as normalize the LDL/HDL ratio and inflammatory marker (CRP). 3. __Stimulates brain and CNS function.__ Taurine has a preventative effect against degenerative disorders such as [Parkinson's disease](https://ul.orna.me/KOge/librarydisease?id=189), [Alzheimer's](https://ul.orna.me/KOge/librarydisease?id=208) and Huntington's diseases. > In addition, taurine helps maintain electrolyte balance, is involved in the synthesis of bile acid, and is useful in the prevention of diabetes and vision problems. ## The best sources of taurine Our body produces taurine on its own. However, the quantity is not enough for the muscles, heart and brain to work effectively, so it is worth including in the diet products rich in this amino acid. It is recommended to consume 100-400 mg of taurine per day. It is found in ===many animal products (especially in dark meat), but we will tell you only about the most healthy sources. __Seafood__ Mussels, scallops, oysters and clams are rich in taurine. For example, there are 655mg of taurine in six raw mussels. __Turkey__ A 113 g serving of roasted turkey breast has 12 mg of taurine, while dark turkey thigh meat has 334 mg. __Chicken__ A 113 g roasted chicken thigh contains 222 mg of taurine, while the same amount of boiled chicken breast has just 16 mg. But remember that while dark meat contains more taurine, it also has more saturated fat and calories. > Boiling is considered the gentlest cooking method, but the taurine in foods is better preserved when baked or roasted. __Beef__ One 85 g piece of roast beef has 33 mg of taurine, as well as B vitamins and zinc. Choose lean cuts, such as sirloin. __Pork loin__ An 85 g piece of meat contains 48 mg of taurine, as well as phosphorus, zinc, selenium and B vitamins. __Tuna__ A 57 g serving of canned albacore tuna has about 23 mg of taurine. Tuna is also a great source of omega-3 fatty acids. __Milk__ 100 ml of milk contains 20-25 mg of taurine. __Seaweed__ Taurine is mostly found in animal products, so how can vegans get enough of it? Various types of seaweed (including nori, a dried variety often used in sushi) also contain taurine. There is up to 1300 mg of taurine in 100 g of nori.