Taurine: What's All the Buzz About?

Taurine, also known as tauric acid, has attracted quite a bit of attention more recently because it has many health benefits. This may be a nutraceutical you want to add to your regimen. It's a naturally occurring sulfur-containing amino acid; it's found in various meats, fish, and dairy, as well as energy drinks and supplements. There are so many benefits, in fact, that it's hard for scientists to even determine all its exact functional roles. Let's talk about it.

There is science to support taurine's use for anti-aging, for cardiovascular health, for improving athletic performance and metabolic regulation, and also neurological function. It's a go to for blood pressure regulation. It's anti-inflammatory, and it offers antioxidant properties that support anti-aging strategies (Santulli et al., 2023).

Interestingly, it's name comes from the Latin taurus, meaning ox or bull, as it was first isolated from the bile of the ox (Santulli et al., 2023). While our bodies can synthesize taurine to some extent, we do need to get it from our diet. Meat, fish, poultry, and dairy products are primary sources, so vegetarians and vegans may be challenged to get sufficient taurine due to their dietary restrictions. The significance of deficiency remains a bit unclear.

The "sciencey" part in simple terms is that taurine lives within the cellular fluid of many tissues, where it regulates cell volume and maintains cell integrity (Santulli et al., 2023). In the liver, taurine is conjugated with bile acids, forming bile salts that aid in fat digestion and absorption in the intestines. These processes are crucial for lipid metabolism and absorption of fat-soluble vitamins. It also works in partnership with calcium affecting synaptic transmissions in the brain, our neural excitability. It protects cells from oxidative stress and scavenges free radicals, which is important for protecting both our brains and our hearts. In fact, taurine is highly concentrated in the brain and several studies indicate that taurine might act as a neurotransmitter or neuromodulator, influencing the release of neurotransmitters and receptor function, affecting cognitive processes, mood, behavior, memory, learning, and anxiety regulation.

Taurine for Brain Health

Taurine is essential for the development and survival of our brain cells, and protects them from inflammation and damage (Santulli et al., 2023). Because of this, researchers have been investigating its use in neurodegenerative diseases and brain injuries, and have found it beneficial during stroke recovery. Premature infants are vulnerable to taurine deficiency because they lack some of the enzymes needed to synthesize cysteine and taurine; however, breast milk contains higher levels of taurine which is sufficient for newborns.

Cardiac Health and Taurine

There are numerous studies evaluating the cardioprotective effects of taurine. Blood pressure has been a primary focus, as well as support for cardiac contractility and vascular function. It has shown to help reduce high blood pressure and improve endothelial function, leading to enhanced vascular health. Add to this its antioxidant properties and taurine has great potential for reducing the risk of cardiovascular diseases such as atherosclerosis and heart failure (Oudit et al., 2004; Swiderski et al., 2023).

Taurine accounts for about half of all the free amino acids in the heart (Santulli et al., 2023). This is evidence that taurine supplements can increase myocardial contractility, stroke volume, and cardiac output. There is also evidence that taurine can improve the left ventricular function and exercise tolerance, and specifically improve outcomes for men, 75 years and older.

Vascular health is even improved with taurine, as it improves nitric oxide (NO) production and reduces endothelial dysfunction (Santulli et al., 2023). Optimized endothelial function improves our vessels ability to relax, inflammation is reduced, and blood flow is improved, all of which improves heart health and lowers the risk atherosclerosis and cardiovascular events. Its antioxidant activity further helps to protect the vessels from oxidative stress only making taurine even more powerful.

Metabolic Regulation: Glucose and Lipid Metabolism

Various studies indicate that taurine might help improve insulin sensitivity, making it beneficial for individuals with type 2 diabetes or those at risk of developing the condition (Santulli et al., 2023). More recent evidence has demonstrated taurine can help rescue pancreatic stress. Taurine has also shown to reduce triglyceride levels and improve overall lipid profiles, ultimately reducing cardiovascular disease and metabolic syndrome.

Scientific studies have provided valuable insights into the cardiovascular effects of taurine. Those with hypertension, heart failure, and atherosclerosis have consistently shown to have improved cardiac function, reduced blood pressure and enhanced vascular health with taurine supplementation. Exercise capacity has also been improved in those with heart failure.

Taurine and Aging

Levels of taurine have been shown to decline as we age, and offsetting this loss with a supplement might delay the development of age-related health problems (Santulli et al., 2023). A study with mice found their lifespan increased by 10% with taurine supplementation. These mice also seemed healthier, with improvements in muscle endurance and strength. This study also found taurine positively impacted the gut microbiota and restored intestinal homeostasis, so there may a place for taurine for helping to establish a normal microenvironment and to treat or prevent gut dysbiosis. Studies in monkeys have found lowered body weights, reduced signs of liver damage, and denser bones.

Taurine has so many roles in aging, from improving cell senescence to preventing critical shortening of telomere length, which is a huge component of premature cell death (Santulli et al., 2023). Signaling pathways decrease with age, stem cell pools deplete, organ function declines as well as their healing capacities after damage. There are several studies however, that demonstrate taurine's benefits in these ways, and even that taurine can promote the development of skeletal muscle which is imperative for longevity and immune health.

Supplementing with Taurine

Taurine supplements are available in various forms, including capsules, tablets, and energy drinks. The recommended dosage of taurine as a dietary supplement varies based on the specific product and its intended use. In general though, recommended doses range from 500mg to 2,000mg per serving. Of course, this needs to be individualized, as we all respond in unique ways to various supplements. Our weight, ages, overall health status, and underlying medical conditions all play a role in our response, so of course, work with a healthcare professional to find the best dose for you.

Overall, taurine is considered generally safe for most everyone, when consumed in appropriate amounts. Remember, it is found in the average diet. Moderation is key though, and excessive consumption of taurine supplements beyond recommended doses may lead to potential side effects. Some may experience nausea, vomiting, or diarrhea. Others may experience dizziness, tremors, and headache. The upper level for supplementation seems to be at about 3 grams per day (Santulli et al., 2023).

If you're already taking medications that lower blood pressure, taurine may drop it even lower. If you're taking medications to modulate your heart or central nervous system functions, taurine may further these actions which may not be beneficial. Pregnant and lactating women or those with bipolar, epilepsy, or kidney problems should exercise caution and consult healthcare professionals before taking a taurine supplement.

References

Oudit, G. Y., Trivieri, M. G., Khaper, N., Husain, T., Wilson, G. J., Liu, P., Sole, M. J., & Backx, P. H. (2004). Taurine supplementation reduces oxidative stress and improves cardiovascular function in an iron-overload murine model. Circulation, 109, 1877-1885.

Swiderski, J., Sakkal, S., Apostolopoulos, V., Zulli, A., & Gadaneck, L. K. (2023). Combination of taurine and black pepper extract as a treatment for cardiovascular and coronary artery diseases. Nutrients, 15.