Метаболизм
Таурин
Зависит от условий. Есть данные: глюкоза −5.9, ЛПНП −5.1, ТГ −14.4 мг/дл, АСТ −9.7, АЛТ −8.3 У/л.
Суть
Сульфоаминокислота-осмолит: улучшает кардиометаболические маркеры: глюкозу, липиды, АД, печень.
Что говорят исследования
Форма важна
Таурин 1.5–3 г/сут при СД2/гипертонии/стеатозе.
Для «энергии» или ума: не брать..
Мифы
«Успокаивает и думать помогает»: когниция без эффекта (7 РКИ, 402); «энергетик»: доза в банке (~мг) копеечная против рабочих 1.5–3 г.
Осторожно
Таурин: сульфокислота с множеством функций.
Для кардиометаболизма: мета-анализы показывают умеренное улучшение давления/липидов у людей с метаболическими проблемами.
Для когнитивных функций: данные ограниченные PubMed.
Для роста у детей с низкой массой при рождении: есть данные PubMed.
Безопасен в дозах 1-6 г/день.
С лекарствами
Из еды
Мясо, морепродукты, рыба: главные источники; вегетарианцы в зоне низкого потребления, но дефицит редок.
Источники
Effects of Oral Taurine Supplementation on Cardiometabolic Risk Factors: A Meta-analysis and Systematic Review of Randomized Clinical Trials. 2026 Journal Article, Systematic Review, Meta-Analysis
The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials. 2020 Journal Article, Meta-Analysis, Systematic Review
Effects of taurine supplementation on cognitive function: a systematic review and meta-analysis of randomised controlled trials. 2025 Journal Article, Meta-Analysis, Systematic Review
Обзоры исследований: 30 в Europe PMC, самые цитируемые
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. 2018 · цитирований: 60
Protective and therapeutic effectiveness of taurine in diabetes mellitus: a rationale for antioxidant supplementation. 2015 · цитирований: 59
Taurine and glucose metabolism: a review. 2010 · цитирований: 41
Effect of taurine supplementation on growth and development in preterm or low birth weight infants. 2007 · цитирований: 34
The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials. 2020 · цитирований: 33
The Effects of Oral Taurine on Resting Blood Pressure in Humans: a Meta-Analysis. 2018 · цитирований: 31
The role of taurine on chemotherapy-induced cardiotoxicity: A systematic review of non-clinical study. 2021 · цитирований: 27
Profiling inflammatory and oxidative stress biomarkers following taurine supplementation: a systematic review and dose-response meta-analysis of controlled trials. 2022 · цитирований: 26
Taurine reduces the risk for metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials. 2024 · цитирований: 25
A systematic review of preclinical studies on the taurine role during diabetic nephropathy: focused on anti-oxidative, anti-inflammation, and anti-apoptotic effects. 2022 · цитирований: 22
Taurine: A Source and Application for the Relief of Visual Fatigue. 2023 · цитирований: 21
Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis. 2024 · цитирований: 17
The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. 2021 · цитирований: 17
Dilated cardiomyopathy associated with taurine deficiency in the domestic cat: relationship to diet and myocardial taurine content. 1992 · цитирований: 15
Prognostic and clinicopathological role of long non-coding RNA taurine upregulated 1 in various human malignancies: A systemic review and meta-analysis. 2017 · цитирований: 13
Effect of taurine administration on symptoms, severity, or clinical outcome of dilated cardiomyopathy and heart failure in humans: a systematic review. 2022 · цитирований: 12
Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis. 2024 · цитирований: 11
A systematic review of preclinical studies on the efficacy of taurine for the treatment of rheumatoid arthritis. 2021 · цитирований: 10
Effects of Taurine Supplementation on Growth in Low Birth Weight Infants: A Systematic Review and Meta-Analysis. 2018 · цитирований: 10
Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review. 2025 · цитирований: 7
Systematic Review and Meta-Analysis: Taurine and Its Association With Colorectal Carcinoma. 2024 · цитирований: 7
Effects of Oral Taurine Supplementation on Cardiometabolic Risk Factors: A Meta-analysis and Systematic Review of Randomized Clinical Trials. 2026 · цитирований: 6
Caffeine and taurine: a systematic review and network meta-analysis of their individual and combined effects on physical capacity, cognitive function, and physiological markers. 2025 · цитирований: 4
Effects of taurine supplementation on cognitive function: a systematic review and meta-analysis of randomised controlled trials. 2025 · цитирований: 3
Efficacy of taurine-enhanced enteral nutrition in improving the outcomes of critically ill patients: A systematic review and meta-analysis. 2024 · цитирований: 2
LncRNA Taurine Upregulated Gene 1 as a Potential Biomarker in the Clinicopathology and Prognosis of Multiple Malignant Tumors: A Meta-Analysis. 2021 · цитирований: 2
Taurine supplementation as a therapeutic strategy for cellular senescence and chronic inflammation in long COVID: a systematic review and meta-analysis. 2026 · цитирований: 1
Genome-wide meta-analysis dissects the genetic basis and health implications of circulating taurine. 2026 · цитирований: 0
Therapeutic Potential of Gotu Kola (<i>Centella asiatica</i>), Phosphatidylcholine, and Taurine in Mood Disorders: A Systematic Scoping Review. 2026 · цитирований: 0
Taurine supplementation and systemic lupus erythematosus in preclinical studies: a systematic review of clinical outcomes and underlying mechanisms. 2026 · цитирований: 0
Оценка: Brain 25 Evidence (MIT).