US sends FBI team to Nigeria

  Officials from the Federal Bureau of Investigation (FBI) and other security experts have been sent by the United States to help the Nigerian government fight terrorism.

The delegation, which comprised a team of the U.S Security Governance Initiative, is in the country as a follow-up to its earlier visit in January.

The Acting Deputy Chief of Mission, U.S. Embassy, Alan Tousignant, disclosed this on Monday in Abuja.

Tousignant led a security delegation on a courtesy visit to the Minister of Interior, Abdulrahman Dambazau.

The Team leader, SGI, Stephen Nolan, said both countries were working to finalise and implement a Joint Country Action Plan (JCAP) which was a document that outlined a roadmap for a successful partnership.

Nolan, however, guaranteed that the upcoming polls in the U.S and the change of government in January 2017 would not affect the project as they had been working hard to ensure its sustenance.

“I want to assure you that we have been working for the continuity and sustainability of this project, even after the Obama administration in January, 2017,’’ he said.

How lemon juice and hot water may help to reduce weight.

Before the advent of modern medicine people often had to make do with home remedies to stay healthy. Some of these were weird and wonderful like the notion that wrapping dirty socks around your neck would cure a sore throat. Others, however, were actually quite effective like applying Black tea to sunburn. (The tannins soothe the skin, reduce peeling and encourage a healthy tan.)

One of the most enduring home remedies is the lemon and hot water cure. Most people drink the juice of half a lemon in a glass of warm water, sometimes adding a teaspoon or two of honey. This is usually done on an empty stomach first thing in the morning.

Weight loss

According to The lemon juice Diet by Theresa Cheung: “The best way to lose weight and keep it off is to eliminate toxins from the body and keep your liver and digestive system healthy. In particular, poor digestion hinders weight loss by stopping the body getting the nutrients it needs to burn fat and by causing a build up of toxins in the bloodstream that slows down metabolism. That’s where lemon juice and peel comes to the rescue. Adding these ingredients to our diet will help to improve our digestive system and encourage our liver to function at its best.”

It is, however, wise to keep in mind that a balanced diet remains the cornerstone of reaching and maintaining one's ideal weight.

Lemons in the kitchen

Lemons probably originated in India and were brought to the West by Roman traders two thousand years ago. The zest of lemon in the kitchen brings out the flavour of just about any food, and we’re all familiar with the slice of lemon served with seafood.    

Lemons and limes became famous in the seventeen hundreds when it was found that they cured sailors of scurvy. Scurvy is caused by a lack of vitamin C and became known for causing bleeding gums and loosening teeth among seafarers.

Many benefits

Here are some of the many benefit of lemon juice and hot water:  

• It is a digestive aid and helps the body to eliminate toxins.
• A glass of lemon juice and water contains hardly any calories.
• It stimulates your immune system.
• Lemons have an alkalising effect on the body.
• Lemons are a great source of vitamin C which helps the body to build collagen and fight diseases like the common cold
• They also contain significant amounts of potassium, phosphorus, calcium, magnesium and citric acid.
• Lemon juice prevents the growth of bacteria.
• It helps to eliminate uric acid, thereby reducing inflammation and pain in joints.
• Lemon juice helps to strengthen the liver.
• Although it is acidic it can help to relieve heartburn.
• It can help to prevent the formation of wrinkles and acne.
• Lemon juice can help prevent eye problems.
• It can also help the stomach produce digestive juices.

Lemon juice can, however, damage the enamel on teeth  It is therefore better to drink it through a straw and/or rinse your mouth after enjoying a glass of this healthy beverage.

Exercise may curb deadly diseases

Getting lots of exercise may reduce your risk for five common diseases, a new report suggests.

How much activity required?

Researchers analysed 174 studies published between 1980 and 2016, and found that people with high levels of weekly physical activity had a lower risk of breast cancer, colon cancer, diabetes, heart disease and stroke.

The investigators used a formula called MET minutes to estimate how much activity offered the greatest health benefit. MET minutes measure how much energy you burn during physical activity.

The study findings showed the biggest benefit at 3,000 to 4,000 MET minutes a week. A person could get 3,000 MET minutes by weaving activity into their daily routine – for example, 10 minutes of climbing stairs; 15 minutes of vacuuming; 20 minutes of gardening; 20 minutes of running; and 25 minutes of walking or cycling.

"With population ageing, and an increasing number of cardiovascular and diabetes deaths since 1990, greater attention and investments in interventions to promote physical activity in the general public is required," lead author Hmwe Kyu wrote. Kyu is an acting assistant professor at the University of Washington's Institute for Health Metrics and Evaluation in Seattle.

Diverse data

"More studies using the detailed quantification of total physical activity will help to find a more precise estimate for different levels of physical activity," the study concluded.

The study was published in the journalBMJ.

Researchers at the University of Strathclyde in Scotland and the International Prevention Research Institute in Lyon, France, reacted to the findings in an accompanying editorial.

The editorial noted that while the study brings together diverse data on exercise and disease prevention, "it cannot tell us whether risk reductions would be different with short duration intense physical activity or longer duration light physical activity".

The editorial said future studies "must streamline their measurement and reporting for real gains in knowledge".

Gymnasts from North & South Korea take a selfie together.

North and South Korea gymnasts at the Rio 2016 Olympic Games have shown the world a brief moment of unity, in the form of a selfie.

Lee Eun-ju of South Korea and Hong Un-jong of the North took a quick smiling snapshot during the training period before the start of the Games.

The pictures of the two women have been widely praised as capturing the Olympic spirit.

North and South Korea are technically still at war with each other.

And relations between the two have been more tense in recent months, with recent missile launches from Pyongyang.

Jonathan is a sponsor of oil attacks, militants claim.

 A splinter group of oil militants is accusing former President Goodluck Jonathan and other politicians in the Niger Delta of sponsoring attacks on oil installations that have slashed petroleum production and government revenue.

Jonathan denied the allegations Monday and, through a spokesman, said the militants want to kill him.

On Sunday, the Reformed Niger Delta Avengers published names of 20 alleged sponsors of the Niger Delta Avengers, the group it broke away from, including former and current governors of southern states.

Politicians long have been accused of backing the oil militants. Southerners are accused of trying to destabilize the government of President Muhammadu Buhari. They have accused politicians backing Buhari of sponsoring the militants as a ploy to militarize their region.

Buhari made himself even more unpopular in the south by suspending stipends under a 2009 amnesty program for 30,000 ex-militants who were paid to halt attacks. Buhari's government last week resumed the payments and said it is negotiating with the Movement for the Emanicipation of the Niger Delta, which negotiated the amnesty.

But that group has been denounced as corrupt by the Niger Delta Avengers, a new group responsible for this year's devastating attacks that have cut oil production by up to 45 percent. It has refused to negotiate without foreign mediation.

The Avengers want the withdrawal of multinational oil companies responsible for massive pollution and want locals to control production.

In a separate development, residents of Jonathan's home state of Bayelsa said unidentified men dressed as priests Monday gunned down three soldiers at a military checkpoint in Nembe town. A farmer and a trader spoke to The Associated Press on condition of anonymity for fear of reprisals.

Foods that are harmful on animals

Sometimes, owners give these harmful foods to their dogs and cats, but a lot of times, pets accidentally ingest these foods, which happen to be commonplace in homes. The researchers found that, in the past decade, reported cases of pet poisoning have involved chocolate and chocolate-based products, plant foods in the Allium genus (including onions, garlic, leeks and chives), macadamia nuts, Vitis vinifera fruits (including grapes, raisins, sultanas and currants), foods sweetened with xylitol (such as sugar-free chewing gums and cookies), ethanol in alcoholic beverages, and unbaked bread dough.

The list of human foods that are toxic to cats and dogs continues to grow as cases get reported. And in many instances, scientists don't know the exact biological reasons why certain foods sicken animals.

"While some foodstuffs, such as chocolate, have long been known to cause poisoning in dogs and cats, others, such as grapes, had previously been considered unlikely to cause problems, and have emerged as a potential concern only in the last few years," the authors of the review, Cristina Cortinovis and Francesca Caloni, of the University of Milan in Italy, wrote in their paper. And as a result, poisoning cases have sometimes been wrongly diagnosed, they said.

In general, dogs are affected more than cats, in part because they eat pretty much anything, whereas cats are somewhat protected because they're pickier eaters, the researchers found.

Here's an outline of what's known about foods that are toxic to dogs and cats, according to the review:

Chocolate, coffee and caffeine

Chocolate has a dark side: Cocoa-based products are the items most commonly involved in food poisoning in pets, causing anything from mild problems such as tummy aches to seizures and death. These "poisoning episodes frequently occur around holidays, when there is a higher occurrence of chocolate products in the home," the researchers wrote.

Chocolate contains two compounds that are toxic to pets: theobromine and caffeine, the researchers said. These compounds alter cellular processes and result in the stimulation of both the central nervous system and heart muscles. Depending on the type of chocolate (dark chocolate has more theobromine than lighter chocolate), one small piece can be enough to make a small dog sick.

Theobromine and caffeine are also found in other types of products. Poisoning cases have been reported after the ingestion of herbal supplements, garden mulch made of cacao bean shells, caffeine tablets and caffeine-containing bait, according to the review.

Initial symptoms often occur within 2 to 4 hours after ingestion and include restlessness, excessive thirst, urinary incontinence and vomiting. "Dogs can be in an excited state," and have a fever or rapid heart rate, the researchers said. If the animal gets prompt treatment, it often can recover well, but delaying treatment can result in seizures, coma and even death from abnormal heart rhythm or respiratory failure.

Xylitol

The next most common toxic foods for pets are products sweetened with an artificial sweetener called xylitol. Xylitol isfrequently used in products such as sugar-free gum, candy, bread and other baked goods. Xylitol is also found in dental care products (for both people and pets) because of its antibacterial properties.

"Dogs are the species at risk of developing severe, life-threatening clinical signs," the researchers wrote. In dogs, xylitol stimulates the release of the hormone insulin, leading to a dangerous decrease in blood sugar levels.

Symptoms of xylitol poisoning may develop within 30 to 60 minutes of ingestion, but they also may occur up to 12 hours later. These symptoms include vomiting and signs of hypoglycemia (low blood sugar), such as lethargy, inability to control movements, collapsing and seizures.

Onions, chives, garlic and leeks

Plant species in the Allium genius — such as onions, chives, garlic and leeks — often make dogs and cats sick. These common ingredients contain compounds called organosulfoxides. When the animal chews the plant, the organosulfoxides are converted into a complex mixture of sulfur compounds, which can cause the animal's red blood cells to break down. If the dog or cat ingests even just a piece of an onion (specifically, 5 grams of onion per kilogram of body weight for cats, or 15 to 30 grams per kg for dogs), it can cause dangerous changes to their blood.

According to the review, between 1994 and 2008, there were 69 reported cases of dog poisonings and four cases of cat poisonings from Allium foods. The cases included a range of different foods: raw and baked garlic, Catalan spring onions (commonly known as "calcot"), onion soufflé, butter-cooked onions and steamed dumplings containing Chinese chives. Onions and other Alliumplantsmaintain the compounds that cause their toxic effects even after being cooked or dried, the researchers added.

Usually, cats and dogs ingest these foods accidentally, but there was one reported case in which an owner intentionally fed a dog a large quantity of raw onions. While some pets may not show any symptoms after ingesting Allium foods, there have been cases of fatal poisonings.

Symptoms of Allium poisoning may appear a day or several days after consumption, depending on the amounts ingested. Common initial signs include vomiting, diarrhea, abdominal pain and loss of appetite. The affected animals develop anemia, and show symptoms such as weakness, rapid breathing, high heart rate, pale color in mucous membranes and reddish or brown urine.

Alcohol

Ethanol, or alcohol, poisoning in small animals generally occurs when an animal accidentally ingests an alcoholic beverage. However, cases of alcohol poisoning in dogs have been reported after dogs have ingested rotten apples, sloe berries used to make sloe gin, and uncooked bread and pizza dough, all of which contain the compound.

When pets digest ethanol, it gets rapidly absorbed from the gastrointestinal tract and reaches the brain, just as it does in human. Within an hour, the animals may show depression, loss of movement control, lethargy, sedation and high body temperature. Animals may go into a coma and develop a dangerously slow breathing rate. In most of the reported cases, the affected pets recovered after receiving treatment and supportive care.

Ethanol isn't found only in foods and beverages, however. Paint and varnish, medication, perfume, mouthwash and certain types of antifreeze also contain the compound.

Grapes and their dried products (raisins, sultanas and currants)

Grapes, raisins, sultanas and currants in both raw and cooked forms (including those found in snack bars and baked goods) have been reported to cause kidney failure in dogs. However, not all dogs have the same reactions to these foods, according to the review.

In a recent study that looked at 180 case reports involving dogs' ingestion of grapes and related fruits, some animals didn't show any symptoms after eating 2 lbs. (0.9 kg) of raisins, while others died after eating just a handful. Dogs that develop symptoms may show signs such as vomiting, diarrhea, loss of appetite, lethargy and abdominal pain within 24 hours of ingesting the grape products.

Hops

Hops are commonly used for brewing beer, and have become more of a risk to pets as more and more people pick up home brewing as a hobby, according to the review.

Hops contain a variety of compounds — including resins, essential oils and tannins — which can lead to fever when pets ingest them. Other symptoms include anxiety, rapid heart rate, panting, vomiting, abdominal pain and seizures. The affected animals may show symptoms within hours of eating hops. The risk of death can remain high even after the animal is treated for fever.

Macadamia nuts

Macadamia nuts are popular and healthy snacks for humans, but they can poison dogs. It's not clear how much of these nuts, when ingested by dogs, can cause serious problems. However, some reports indicate that the ingestion of as little as 0.7 grams per kg of nuts is enough to cause symptoms.

Symptoms of macadamia-nut poisoning develop within 12 hours and may include weakness (particularly hind-limb weakness), vomiting, inability to control movements, shaking, fever, abdominal pain, stiffness and pale mucous membranes. Macadamia-nut poisoning may not be very common, but in just five years, more than 80 cases were reported just in Queensland, Australia, a major area for macadamia-nut cultivation. No pet deaths resulting from macadamia-nut ingestion have been reported to date, and animals are expected to fully recover within a day or two with minimal treatment, the researchers wrote.

Fact about onions

Slicing onions makes you cry because when you cut into it, the onion produces a sulfur-based gas. The gas reacts with the water in your eyes and forms sulfuric acid. To rid your eyes of this fiery irritant, your tear ducts work overtime. For no more (or fewer) tears, try moving your face farther away from the onion so the gas disperses before reaching your eyes.

Another suggestion for reducing tears is to first chill the onions for 30 minutes. Then, cut off the top and peel the outer layers leaving the root end intact.

Bulb onions are yellow, red or white. In the United States, about 87 percent of the commercial onion crop is yellow onions, 8 percent is red and 5 percent, white. 

Onions range in size from less than 1 inch to more than 4.5 inches in diameter. The most common sizes sold in U.S. markets are 2 to 3.75 inches.

Scallions, or green onions, are actually immature yellow, red or white onions, harvested before the bulb begins to form. "Spring onions" and "salad onions" are other aliases for immature onions.

A scallion is not a shallot. This misnomer probably occurs because "échalion" is another name for the shallot, derived from the French échalote. Shallots have a distinctive taste, but the flavor is closer to that of mature onions than to that of scallions.

The largest onion ever grown weighed 10 pounds, 14 ounces (about 5 kilograms), according to the Guinness Book of World Records.

U.S. farmers plant about 125,000 acres of onions each year and produce about 6.2 billion pounds a year. The top onion-producing areas are Washington state, Idaho, eastern Oregon and California.

The Ieading onion production countries are China, India, United States, Turkey and Pakistan.

The average American eats 20 pounds (9 kg) of onions per year.

To avoid "onion breath," eat a sprig of parsley, or rinse your mouth with equal parts lemon juice and water, or chew a citrus peel.

Benefit of Coconut Milk.

This article takes a detailed look at coconut milk.

What Is Coconut Milk?

Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.

The milk has a thick consistency and a rich, creamy texture.

Thai and other Southeast Asian cuisines commonly include this milk. It’s also popular in Hawaii, India and certain South American and Caribbean countries.

Coconut milk should not be confused with coconut water, which is found naturally in immature green coconuts.

Unlike coconut water, the milk does not occur naturally in liquid form. The solid flesh is mixed with water to make coconut milk, which is about 50% water.

By contrast, coconut water is about 94% water. It contains much less fat and fewer nutrients than coconut milk.

Bottom Line: Coconut milk comes from the flesh of mature brown coconuts. It is used in many traditional cuisines around the world.

How Is Coconut Milk Made?

Coconut milk is classified as either thick or thin, based on consistency and how much it’s processed.

• Thick: Solid coconut flesh is finely grated and either boiled or simmered in water. The mixture is then strained through cheesecloth to produce thick coconut milk.
• Thin: After making thick coconut milk, the grated coconut remaining in the cheesecloth is simmered in water. The straining process is then repeated to produce thin milk.

In traditional cuisines, thick coconut milk is used in desserts and thick sauces. Thin milk is used in soups and thin sauces.

Most canned coconut milk contains a combination of thin and thick milk. It’s also very easy to make your own coconut milk at home, adjusting the thickness to your liking.

Bottom Line: Coconut milk is made by grating flesh from a brown coconut, soaking it in water and then straining it to produce a milk-like consistency.

Nutrients in Coconut Milk

Coconut milk is a high-calorie food.

About 93% of its calories come from fat, including saturated fatty acids known as medium chain triglyceride(MCTs).

The milk is also a good source of several vitamins and minerals. One cup (240 grams) contains:

• 1. Calories: 552.
• 2. Fat: 57 grams.
• 3. Protein: 5 grams.
• 4. Carbs: 13 grams.
• 5. Fiber: 5 grams.
• 6. Vitamin C: 11% of the RDI.
• 7. Folate: 10% of the RDI.
• 8. Iron: 22% of the RDI.
• 9. Magnesium: 22% of the RDI.
• 10. Potassium: 18% of the RDI.
• 11. Copper: 32% of the RDI.
• 12. Manganese: 110% of the RDI.
• 13. Selenium: 21% of the RDI.

In addition, some experts believe coconut milk contains unique proteins that may provide health benefits. However, more research is needed on this.

Bottom Line: Coconut milk is high in calories and saturated fats called medium-chain triglycerides. It also contains many other nutrients.

Effects on Weight and Metabolism

There’s some evidence the medium-chain triglyceride (MCT) fats in coconut milk may benefit weight loss, body composition and metabolism.

About half the fat in coconuts comes from an MCT called lauric acid. Coconuts also contain small amounts of other MCTs, including capric acid and caprylic acid.

Unlike longer-chain fats, these MCTs go from the digestive tract directly to the liver, where they’re used for energy or ketone production. They are therefore less likely to be stored as fat.

Research also suggests MCTs may help reduce appetite and decrease calorie intake, compared to other fats.

In a small study, overweight men who consumed 20 grams of MCT oil at breakfast ate 272 fewer calories at lunch than those consuming corn oil.

What’s more, the MCTs in coconuts can boost calorie expenditure and fat burning, at least temporarily.

In a few controlled studies, obese people or those with heart disease who consumed coconut oil lost weight and belly fat. Heart health markers also improved.

Although no studies have directly tested how coconut milk affects weight and metabolism, studies show effect from coconut oil and MCTs.

The same should apply to coconut milk, because it has the same fatty acids.

Bottom Line: The MCTs in coconut milk may reduce appetite, increase metabolism and help you lose belly fat.

Effects on Cholesterol and Heart Health

Because coconut milk is high in saturated fat, people may wonder if it’s a heart-healthy choice.

Very little research examines coconut milk specifically, but one study suggests it may benefit people with normal or high cholesterol levels.

This 8-week study of 60 men found that coconut milk porridge lowered LDL (“bad”) cholesterol more than soy milk porridge. Coconut milk porridge also raised HDL (“good”) cholesterol by 18%, compared to only 3% for the soy.

Most studies of coconut oil or flakes also found improvements in LDL cholesterol, HDL cholesterol and/or triglyceride levels.

Although in some studies LDL cholesterol levels increased in response to coconut fat, HDL also increased. Triglycerides decreased, compared to other fats.

Lauric acid, the main MCT in coconut fat, may raise LDL cholesterol by decreasing the activity of the receptors that clear LDL from the blood.

Results of two studies on similar populations suggest that cholesterol response to lauric acid may vary by individual. It may also depend on the amount in the diet.

In one study of healthy women, replacing 14% of monounsaturated fats with lauric acid raised LDL cholesterol by about 16%. In another study, replacing 4% of monounsaturated fat with lauric acid had very little effect on cholesterol.

Bottom Line: Overall, cholesterol and triglyceride levels improve with coconut intake. In cases where LDL cholesterol increases, HDL typically increases as well.

Other Potential Health Benefits

• 1. Reduce inflammation: Animal studies found that coconut extract and coconut oil reduced inflammation and swelling in injured rats and mice
• 2. Decrease ulcer size: In one study, coconut milk reduced stomach ulcer size in rats by 54% — a result comparable to the effect of an anti-ulcer drug.
• 3. Fight viruses and bacteria: The MCTs in coconuts, especially lauric acid, reduce the levels of viruses and bacteria that cause infections. This includes those that reside in your mouth.

Bottom Line: Coconut milk may reduce inflammation, decrease ulcer size and fight the viruses and bacteria that cause infections.

Adverse Effects

Unless you’re allergic to coconuts, the milk is unlikely to have adverse effects. Compared to tree nut and peanut allergies, coconut allergies are relatively rare.

However, some digestive disorder experts recommend that people who have a  Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAP) intolerance limit coconut milk to one half-cup portion at a time.

Many canned varieties also contain BISPHENOL A (BPA), a chemical that can leach from can linings into food. BPA has been linked to reproductive problems and cancer in animal and human studies.

Fortunately, some brands use BPA-free packaging, which is recommended if you choose to consume canned coconut milk.

Bottom Line: Coconut milk is likely safe for most people who are not allergic to coconuts. It is best to choose BPA-free cans.

How to Use Coconut Milk

Although coconut milk is nutritious, it’s also high in calories. Keep this in mind when adding it to foods or using it in recipes.

Ideas for Adding Coconut Milk to Your Diet

• Include a couple of tablespoons in your coffee.
• Add half a cup to a smoothie or protein shake,
• Pour a small amount over berries or sliced papaya.
• Add a few tablespoons to oatmeal or other cooked cereal.

What Is Taurine? Benefits and Side Effects

Many people take taurine as a supplement, and some researchers refer to it as a “wonder molecule”.

Taurine has been shown to have several health benefits, such as a lower risk of disease and improved sports performance.

It is also very safe and has no known side effects when taken in reasonable doses.

What Is Taurine?

Taurine is a type of amino acid found throughout the body. It is particularly concentrated in the brain, eyes, heart and muscles.

Unlike most other amino acids, it is not used to build proteins in the body. It is classified as a “conditionally essential” amino acid.

Your body can produce some amount of taurine, and it is also found in some foods. However, certain individuals may benefit from taking a supplement.

Those with specific illnesses or diseases, such as heart issues or diabetes, may also benefit from additional taurine intake.

Despite common belief, this amino acid is not extracted from bull urine or bull semen. The name is derived from the Latin word taurus, which means ox or bull, so that may be the source of the confusion.

Bottom Line: Taurine is classified as a “conditionally essential” amino acid. It serves various important functions in the body.

Sources of Taurine

The main sources of taurine are animal foods such as meat, fish and dairy.

Although some vegetarian foods provide it in smaller amounts, it is unlikely that these will provide sufficient quantities to optimize the body’s levels.

Taurine is also often added to soda and energy drinks, which may provide up to 600-1,000 mg in an 8-ounce serving. However, it is not recommended to drink soda or energy drinks due to other ingredients that are harmful.

The form of taurine used in supplements and energy drinks (like red bull) is usually made synthetically and not derived from animals. It is therefore suitable for vegans.

An average diet will provide about 40–400 mg of taurine per day, but studies have used supplements with up to 400–6,000 mg per day.

Bottom Line: The main dietary sources of taurine are animal foods such as meat, fish and dairy. Smaller amounts are found in some plant foods. It is also added to many energy drinks.

Primary Roles of Taurine in the Body

Taurine is found in several organs, and its benefits are widespread.

Its direct roles include:

• Maintaining proper hydration and electrolyte balance in your cells.
• Forming bile salts, which play an important role in digestion.
• Regulating minerals such as calcium with cells.
• Supporting the general function of the central nervous system and eyes.
• Regulating immune system health and antioxidant function.

Since it’s a “conditionally essential” amino acid, a healthy individual can produce the minimal amount required for these essential daily functions.

However, higher amounts may be required in rare cases, making it an “essential” nutrient for some people. This includes people with heart or kidney failure, or premature infants that have been fed intravenously for a long time.

When a deficiency occurs during development, serious symptoms like impaired brain function and poor blood sugar control have been observed.

Bottom Line: Taurine plays many important roles in the body. Although extremely rare, deficiency is linked to several serious health issues.

Taurine May Have Benefits for Diabetics

Taurine may improve blood sugar control and have benefit for diabetics

Fasting blood sugar levels are very important for health, as high levels are a key factor in type 2 diabetes and many other chronic diseases.

Some research suggests that an increased intake could help prevent type 2 diabetes by reducing blood sugar levels and insulin resistance.

Interestingly, taurine levels tend to be lower in diabetics than healthy individuals, another indicator that it may play a role in this disease.

Bottom Line: Taurine may have benefits for people with diabetes. It may lower blood sugar levels and improve various risk factors for heart disease.

Taurine May Improve Heart Health

Taurine may help reduce the risk of cardiovascular disease.

Research shows a link between higher taurine levels and significantly lower rates of death from heart disease, as well as reduced cholesterol and blood pressure.

Taurine may help reduce high blood pressure by decreasing the resistance to blood flow in the blood vessel walls. It may also minimize nerve impulses in the brain that cause blood pressure to increase.

In one study, 2 weeks of taurine supplementation in type 1 diabetics significantly reduced arterial stiffness. This should make it easier for the heart to pump blood around the body 

In one group of overweight humans, 3 grams of taurine per day for 7 weeks reduced body weight and improved several heart disease risk factors.

Additionally, supplementation has been found to reduce inflamation and arterial thickening. When combined, the factors mentioned above may drastically reduce the risk of heart disease.

Bottom Line: Taurine may reduce the risk of heart disease by improving several key risk factors, such as cholesterol and blood pressure.

Taurine’s Role in Exercise Performance

Taurine may also have benefits for athletic performance.

Research suggests that it can:

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

In mice, it reduced fatigue and muscle damage during a workout.

In human studies, trained athletes who supplemented with taurine experienced improved exercise performance. Cyclists and runners were able to cover longer distances with less fatigue.

Another study supports its role in reducing muscle damage. Participants placed on a muscle-damaging weight lifting routine found that it helped reduce markers of damage and muscle soreness.

In addition to these performance benefits, it may have benefits for weight loss by increasing the use of fat for fuel. In cyclists, supplementing with 1.66 grams of taurine increased fat burning by 16%.

Bottom Line: Taurine plays several important roles in your muscles and may help with various aspects of exercise performance. This includes reduced fatigue, increased fat burning and less muscle damage.

Other Health Benefits of Taurine

Taurine has a surprisingly wide range of health benefits.

It may improve various other functions in the body, such as eyesight and hearing in certain populations.

In one human study, 12% of participants supplementing with taurine completely eliminated ringing in their ears, which is associated with hearing loss.

Taurine is also found in large quantities in the eyes, with research showing that eye problems may occur when these levels start to decline. Increased concentrations are believed to optimize eyesight and eye health.

Because it plays an important role in regulating muscle contractions, research in animals has shown that it can reduce seizures and help treat conditions such as epilepsy.

It appears to work by binding to the brain’s GABA receptors, which play a key role in controlling and calming the central nervous system.

Finally, it can protect liver cells against free radicals and toxin damage. In one study, 2 grams of taurine 3 times per day reduced markers of liver damage while decreasing oxidative stress.

However, more research is needed on most of these benefits.

Bottom Line: Taurine has a wide range of potential health benefits, which range from reducing seizures to improving eyesight.

Side Effects and Safety Concerns

According to the best available evidence, taurine has no negative side effects when used in the recommended amounts.

While there have been no direct issues from taurine supplements, athlete deaths in Europe have been linked to energy drinks containing taurine and caffeine. This has led several countries to ban or limit the sale of taurine.

However, this may as well have been caused by the large doses of caffein or some other substances the athletes were taking.

As with most amino acid-based supplements, issues could potentially arise in people with kidney problems.

Bottom Line: When consumed in reasonable amounts by a healthy individual, taurine does not have any known negative side effects.

How to Supplement with Taurine

The most common dosage is 500–2,000 mg per day.

The upper limit for toxicity is much higher though, and even doses above 2,000 mg seem to be well tolerated.

Research on the safety of taurine has suggested that up to 3,000 mg per day for an entire lifetime is still safe.

While some studies may use a higher dose for short periods, 3,000 mg per day will help you maximize the benefits while staying within a safe range.

The easiest and most cost-effective method to achieve this is through powder or tablet supplementation, which can cost as little as $6 for 50 servings.

While you can obtain taurine naturally from meat, fish and dairy, most people will not consume enough to meet the doses used in the studies discussed above .

Bottom Line: Supplementing with 500-3,000 mg of taurine per day is known to be effective, cheap and safe.

Take Home Message

Now you know why some researchers call taurine a “wonder molecule.”

Very few supplements can provide so many health and performance benefits for less than $10 for a 2-month supply.

Whether you want to improve your health or optimize your sports performance, taurine can be a very cost-effective and safe addition to your supplement regimen.