Taurine-and-beta-alanine, Functions and interaction between the two amino acids
We will look at two of the most popular amino acids for sports purposes – taurine and beta-alanine. We often meet them together in a complex formula, and many users take them at the same time as part of their stack, but due to the peculiarities of their metabolism, their combined intake may not be as effective, and according to some it is even contraindicated. A wide range of substances are used in sports supplementation, many of which are amino acids. Amino acids are essential ingredients in pre-workout and stimulant formulas, as well as in those aimed at recovery.
Despite the scientific evidence for the action and effectiveness of many amino acids, some of them can interact negatively, with the end result leading to suppression of properties or difficulty in digestion.
Table of Contents
What are taurine and beta-alanine?
Taurine is a conditionally essential beta amino acid because it can be synthesized in the body from the amino acids methionine and cysteine, with the participation of the cofactor vitamin B-6. Taurine contains sulfur and is the main building block of bile salts. Taurine, although called an amino acid, is not actually such in the classical sense of the word because it is an acid-containing acid.
Beta-alanine is a natural beta amino acid that is not essential for the body. Unlike other amino acids, beta-alanine is not involved in the synthesis of any major enzyme, but is a potent precursor of the dipeptide carnosine. Beta-alanine is formed in the body by the breakdown of carnosine and dihydrouracil. Unlike taurine, beta-alanine is not found in large amounts in the body because it is a non-essential element. On the other hand, the main product of beta-alanine, carnosine, is found in significant amounts in muscle tissue, and more specifically in type 2 muscle fibers.
These are the so-called anaerobic muscle fibers, responsible for strength, power and speed. Certain amounts of carnosine are also contained in the brain. Unlike carnosine, the main concentrations of taurine are in type 1 muscle fibers, which are associated with aerobic exercise and oxygen and adenosine triphosphate consumption. Thus, the concentration of the two substances is concentrated in completely different muscle tissues. Taurine is also found in the retina and central nervous system.
In nature, both amino acids are found in food. Taurine is more easily synthesized in the human body, but very often there is a deficiency, mainly due to the consumption of taurine-poor foods. This is more common in vegetarians and vegans because the most taurine-rich foods are meat, dairy products and eggs. Beta-alanine is more difficult to form in the human body, so its main source is food. The richest sources of beta-alanine are meat (especially beef) and fish. It is interesting to note that meat is a rich source of both beta-alanine and taurine.
The main metabolic problem
To perform their basic functions in the body, amino acids are digested by passing through separate metabolic and transport pathways that are linked to a specific receptor. The main problem with co-administration of taurine and beta-alanine is that they use the same glycine receptor-dependent metabolic pathway.
The glycine receptor is associated with the functioning of the nervous system because it acts as a receptor for the amino acid glycine, which acts as a neurotransmitter. The glycine receptor is actually one of the most abundant in the central nervous system and performs a number of important functions, one of which is its action as a mediator of suppressive neurotransmissions in the brain and spinal cord.
A feature of the glycine receptor is that it can be activated not only by glycine but also by other amino acids, including taurine, beta-alanine, but is blocked by substances such as strychnine and caffeine. When the glycine receptor is activated, it is assumed that the stronger agonist, which has a more significant effect on the receptor, will displace the others and thus block their action.
In fact, one study calculated glycine receptor exposure ratings, finding that the strongest agonist was glycine, followed by beta-alanine, and finally taurine. Based on these assumptions is the potential possibility that when taking taurine and beta-alanine at the same time, the latter will block taurine.
Interconnected functions?
Taurine and beta-alanine are said to be competitors that block each other, having functions in similar body systems, suggesting that their concomitant intake would have a negative interaction and negatively affect their effectiveness and functions. One of the common features of the two amino acids is their binding to GABA and its receptor. Beta-alanine acts as an inhibitor of the removal of the neurotransmitter from the synapses and thus increases its levels outside the cells.
In turn, taurine enhances the action of the GABA receptor and acts as a powerful neuromodulator in the GABA-nervous system. Thus, the two substances may also have potential synergistic properties when exposed to gaba. Both amino acids, including the dependent neurotransmitter GABA, have been linked to diabetes. In fact, there is a drastic decrease in plasma levels of carnosine, taurine and GABA in the disease, so their concomitant intake would have a positive effect in the prevention or treatment of diabetes.
In a study in rats with diabetes, beta-alanine and taurine were given within 7 weeks and a dramatic improvement was noted due to the positive effect on pancreatic beta cells and insulin sensitivity. Because the two amino acids are involved in nervous system function, taurine as a neuromodulator and antioxidant, and beta-alanine as a neurotransmitter in the brain, they also affect behavior.
Thus, with long-term use in mice, taurine has antidepressant properties, while beta-alanine leads to anxious and restless behavior. The results for beta-alanine contradict other claims that link beta-alanine intake to increased GABA levels, leading to a calming effect. In vitro and in vivo studies demonstrate the importance of taurine for cardiac function and its sequelae. Taurine not only has strong antioxidant properties on heart tissue, but also lowers blood pressure, regulates elevated calcium levels, has protective properties in ischemia and has potential benefits in the prevention of many heart diseases.
Tests in adult rats showed that taurine enhanced antioxidant defenses and decreased lipid peroxidation, while beta-alanine decreased taurine levels in cardiac cells and dramatically increased lipid peroxidation. The researchers concluded that high doses of beta-alanine can drastically reduce taurine levels in cardiac myocytes and lead to strong activity of free radicals and especially the superoxide radical. This leads to difficulty breathing and reduced oxygen consumption.
Studies in rats again show that taurine is essential for building the retina and photoreceptor structure. Intake of beta-alanine alone leads to abnormalities in the photoreceptor structure, which is why it is recommended to be taken with taurine. The two amino acids interact in the liver with increased alcohol intake. When beta-alanine is added to alcohol, deterioration is observed compared to alcohol alone.
Beta-alanine leads to decreased levels of taurine in the liver and to a significant increase in homocysteine and cysteine in the liver, and to bile acids and alkaline phosphatase in the serum.
Studies on the concentrations and interactions of taurine and beta-alanine on different tissues?
Taurine and beta-alanine are found in various tissues, but their strongest concentrations are in nerve tissue, muscle and heart. Studies show that the two amino acids have different effects on different tissue types. When taken concomitantly, the results lead to the conclusion that taurine either lowers extremely little or does not change the concentration of carnosine in the body at all. The reason for this is that taurine is a weaker agonist of the glycine receptor and does not affect the digestibility of beta-alanine.
While taurine does not affect beta-alanine, the opposite cannot be fully confirmed. Most studies on beta-alanine cover periods of no more than three months, with doses ranging from 4 to 8 grams per day. Within such a intake for up to 12 months there is a slight decrease in taurine in muscle tissue. Other studies have also concluded that the two amino acids do not interact in muscle tissue, and the reason for this is that concentrations of beta-alanine are mainly in type 2 muscle fibers, and those of taurine are in type 1.
Some studies have linked increased beta-alanine intake to muscle cramps, which may not be associated with lower taurine levels in the muscles and may not have a long-term effect. While it does not matter much to muscle tissue, changes can be seen in nerve cells and the heart. Concomitant use of taurine and beta-alanine has been shown to suppress the absorption of the other in the neurons and astrocytes in the cerebral cortex.
This shows that they compete in their action as neuromodulatory agents on the central nervous system and in particular the brain. This is why the deficiency of one leads to behavioral disorders such as depression, nervousness or melancholy. In heart tissue, the two amino acids also work together. While high levels of taurine do not lead to unwanted side effects, excessive intake of beta-alanine, in high doses and over a long period of time, can lead to acute taurine deficiency in the heart tissue, which is a prerequisite for heart disease.
Because taurine and beta-alanine are popular supplements in sports supplementation and are used together in many formulas on the market, it is appropriate to question whether they interact when taken concomitantly, especially before training. In this case, opinions can be expressed related to their mutual suppression and inefficiency or the absence of any obstacles in their use of the common metabolic pathway at normal doses, which would lead to optimized sports results due to the properties of the two amino acids. So far, there are no specific studies on the concomitant use of taurine and beta-alanine for sports purposes.
Recommended intake when combining the two amino acids?
There are basically two problems with taurine and beta-alanine. In the first place is their simultaneous intake, which can lead to competition of the two amino acids and block the digestibility of one. This can happen at high doses, but if they are divided during the day or consumed in moderate doses, the body has enough enzymes to be able to absorb certain amounts of both amino acids.
Another option is to divide their intake during the day or alternate them in certain cycles. If their intake is divided, then beta-alanine should be taken at regular intervals and before training, while taurine can be used after training and in the evening. In second place is the problem of a possible deficit in long-term intake. This would occur with high doses of beta-alanine, which can lead to taurine deficiency, especially in the heart tissue.
In this case, it is appropriate to limit the intake of beta-alanine to 3 months, after which to take a break. Also, the daily dose should not exceed 8 grams. For people with heart problems or those who want to take preventive measures, taurine or its precursors such as methionine, n-acetyl cysteine and cysteine can be taken together with beta-alanine.
Sources used for Taurine and beta-alanine :
- Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Derave W, Everaert I, Beeckman S, Baguet A.
- Molecular structure and function of the glycine receptor chloride channel. Lynch JW.
- The glycine receptor. Rajendra S, Lynch JW, Schofield PR.
- Caffeine inhibition of ionotropic glycine receptors. Duan L, Yang J, Slaughter MM.
- Kinetic determinants of agonist action at the recombinant human glycine receptor. Lewis TM, Schofield PR, McClellan AM.
