Monosodium glutamate (MSG) is a flavor enhancer commonly added
to Chinese food, canned vegetables, soups and processed meats. Although the
Food and Drug Administration (FDA) has classified MSG as a food ingredient
that's "generally recognized as safe," the use of MSG remains
controversial. For this reason, when MSG is added to food, the FDA requires
that it be listed on the label.
Taurine is found naturally in meat, fish and breast milk, and
it's commonly available as a dietary supplement. Some studies suggest that
taurine supplementation may improve athletic performance, which may explain why
taurine is used in many energy drinks. Other studies suggest that taurine
combined with caffeine improves mental performance, although this finding
remains controversial. And in one study, people with congestive heart failure
who took taurine supplements three times a day for two weeks showed improvement
in their exercise capacity.
Up to 3,000 milligrams a day of supplemental taurine is
considered safe. Any excess taurine is simply excreted by the kidneys.
Moderation is important, however. Little is known about the effects of heavy or
long-term taurine use.
It's also important to remember that there may be high amounts
of other ingredients in energy drinks, such as high amounts of caffeine or
sugar. Too much caffeine can increase your heart rate and blood pressure,
interrupt your sleep, and cause nervousness and irritability. And added sugar
may provide unwanted added calories.
For most people, occasional energy drinks are fine, but try to
limit yourself to about 16 ounces (500 milliliters) a day.
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