Updated 25 January 2022

Which Energy Booster is Best? 

Taurine vs Caffeine 

 

Energy...Who doesn’t want to boost their energy? To perform better, to do more, and be more. Grandview Research says approximately 60% of males and 40% of females in the United States are addicted to energy drinks. 

The US Energy Drink Market was valued at $15.4 billion in 2016 with an expected compound annual growth rate (CAGR) of 7.1% from 2016 to 2025. Are you thinking about cashing in on the energy drink market? Origin Nutraceutical would love to help you develop your unique energy-boosting formula.) 

Energy drinks are promoted to deliver energy to improve performance. Across the board, the major energy-boosting component of energy drinks is caffeine. However, several brands tout the energy boost of taurine. What are the researched-backed benefits of taurine? Caffeine? 

 

Research-Backed Effects of Taurine  


 
Taurine is an amino sulfonic acid abundantly found in the brain, eyes, organs, and muscles. Taurine is directly involved in neurotransmission and neurogenesis. We naturally obtain taurine from meat, fish, and dairy and manufacture it from other amino acids. 

Taurine

According to research studies, taurine may help combat inflammation to reduce muscle soreness in resistance exercise. However, it may not help boost energy or improve cognitive functioning. 

 

Antioxidant Properties 

Oxidative stress, or the inability to reduce accumulated highly reactive free radicals, can result in disorders linked to inflammation. These disorders include; kidney insufficiency, cardiovascular disease, rheumatoid arthritis, age-related vision issues, tissue damage due to the lack of oxygen, and major disorders of the central nervous system. When taken as a dietary supplement, taurine’s antioxidant properties may combat free radicals and protect against acute inflammation. 

 

Mental Performance 

The Mayo Clinic reports research findings are controversial concerning the benefits of taurine in energy drinks to improve mental performance. After reviewing several studies, Pharmacist Gayle Nicholas Scott feels caffeine is responsible for improved cognitive performance, not taurine. 

McClellan and Liberman (2011) feel taurine falls flat as an energy booster. They state: 

“The combined evidence from human and animal studies could not support marketing claims of enhanced mental or physical performance.” 

Curran and Marczinski’s 2018 clinical trials on adolescent and young adult mice concur with McClellan and Lieberman’s taurine findings. 

 

Athletic Performance 

A study of untrained males showed a combination of 2 g of taurine with 3.2 g of branch-chained amino acids gave the best physiological and blood biomarkers result for muscle recovery. A Canadian study involving eccentric exercise found a two-week daily supplementation of taurine may increase strength while decreasing oxidative damage and muscle soreness.  

Athletic people

Taurine may benefit endurance athletes. A single 1 g supplement of taurine taken 2 hours before a timed 3 km run showed a 1.7% improvement in performance. However, another study found a single 1.66 g supplement of taurine taken 1 hour before prolong cycling did not improve performance. The study did find taurine increased fat oxidation by 16% over the 90-minute cycling period.   

 

Safe Dosage for Taurine Supplementation 

Research studies involving high levels of taurine have been well tolerated by participants with no negative side effects. However, the long-term consequences of regular, high doses of taurine are unknown. The accepted highest dosage to produce no negative effect over a lifetime is 3,000 mg of taurine per day. 

 

Taurine Vegan Market 

With taurine mostly available in animal products, the consumption of taurine by vegans and vegetarians is limited. With vegan markets rising, taurine supplements fit this niche market. 

 

 

Research-Backed Effects of Caffeine 

Coffee

Caffeine is a central nervous system stimulate naturally found in cacao beans, green tea, and coffee beans. With its ability to disrupt adenosine binding, caffeine may be an effective ingredient in energy drinks and pre-workout supplements. When adenosine cannot bind to its receptors, serotonin, dopamine, acetylcholine, and adrenaline may take over to provide several mental and physical performance benefits.  

 

Mental Performance 

Several studies have found caffeine supplementation may significantly improve alertness, accuracy, and reaction time. In one study, a single dose of 150 mg of caffeine helped improve cognitive performance for four hours.  

 

Athletic Performance  

A meta-analysis of caffeine studies found pre-workout caffeine supplementation (3-6 mg/kg body weight) may provide a small or modest effect on endurance. Caffeine aids the body to burn fat along with glycogen to increase time to muscle exhaustion. 

Another meta-analysis found caffeine supplementation may improve upper body strength and power. One study found caffeine supplementation resulted in an eight percent increase in peak anaerobic power and a six percent increase in mean anaerobic power. 

 

Weight Loss 

Weight Loss

Caffeine may increase resting metabolic rate to help burn fat. A 100 mg supplementation of caffeine was shown to increase the metabolic rate by three to four percent for two and a half hours. 

 

Safe Doses for Caffeine Supplementation 

Caffeine’s mental and athletic performance benefits are subject to built-up tolerance. Hence a range of caffeine supplements is optimal. The Food and Drug Administration (FDA) cites 400 mg of caffeine per day as not associated with dangerous effects for the general population. 

 

Get into the Energy Drink Market Today 

 The energy drink market is humming. Regardless if you are a single entrepreneur or an established brand, Origin Nutraceutical wants to be your manufacturer. With the customer at the heart of all we do, Origin Nutraceutical provides superior supplement manufacturing. 

Contact us today! 

 

 By: Jae O. Haroldsen 

The content of Origin Nutraceutical’s website is for information only, not advice or guarantee of outcome. Information is gathered and shared from reputable sources; however, Origin Nutraceutical is not responsible for errors or omissions in reporting or explanation. No individuals, including those taking Origin Nutraceutical products, should use the information, resources or tools contained within to self-diagnosis or self-treat any health-related condition. Origin Nutraceutical gives no assurance or warranty regarding the accuracy, timeliness or applicability of the content. 

 

Sources: 

“Energy Drinks Market Size, Share & Trends Analysis Report.” Grandview Research. 2017. https://www.grandviewresearch.com/industry-analysis/energy-drinks-market 

Harris, Ripps and Shen, Wen. “Review: Taurine: A ‘Very Essential’ Amino Acid.” NCBI. 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3501277/ 

Curran, Christine Perdan and Marczinki Cecile A. “Taurine, Caffeine and Energy Drinks: Reviewing the Risks to Adolescent Brain.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5737830/ 

Scott, Gayle Nicholas. “Taurine in Energy Drinks: Backed by Research or Just Bull?” Medscape. 2013. https://www.medscape.com/viewarticle/804080 

Marcinkiewiza, Janusz and Konting Ewa. “Taurine and Inflammatory Diseases.” PubMed. 2014. https://pubmed.ncbi.nlm.nih.gov/22810731/ 

Zeratsky, Katherine. “Taurine is an Ingredient in Many Energy Drinks: Is it safe?” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/taurine/faq-20058177 

Ra SG et al. “Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise.” PubMed. 2013. https://pubmed.ncbi.nlm.nih.gov/23392882/ 

da Silva Luciano A et al. “Effects of taurine supplementation following eccentric exercise in young adults.” Canadian Science Publishing. 2014. https://cdnsciencepub.com/doi/abs/10.1139/apnm-2012-0229 

Balshaw TG et al. “The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners.” PubMed. 2013. https://pubmed.ncbi.nlm.nih.gov/22855206/ 

Zhang M et al. “Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men.” PubMed. 2004. https://pubmed.ncbi.nlm.nih.gov/15042451/ 

“Spilling the Beans: How much Caffeine is too Much?” Food and Drug Administration. 2018. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much 

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Jiang, Xiubo et al. “Coffee and Caffeine Intake and Incidence of Type 2 Diabetes Mellitus: A Meta-Analysis of Prospective Studies.” Springer Link. 2013. https://link.springer.com/article/10.1007/s00394-013-0603-x