Taurine Powers Your Overall Wellbeing

Estimated Read Time: 10 minutes

Article Summary

Taurine is a conditionally essential amino acid that is an important nutrient for your heart, nerve, brain, muscular, and even eye health. Taurine also helps your mitochondria, the power-generating "substations" in all of your cells, function. Because taurine also affects glucose utilization, it can play an important role in revitalizing your metabolism and can even help fire up your weight loss efforts.

Taurine Might Be Your "Hidden" Hero!

It isn't the most well-known amino acid, but taurine powers your overall wellbeing in surprising ways.  You may have noticed taurine on those energy drinks and supplement combinations alerting you that they contain "clinical taurine levels." Taurine is great but I doubt most people have considered why it's a big deal. 

Taurine is everywhere in your body and bloodstream including in the tissues of your heart, brain, and muscles. Even at the cellular level, taurine is an important cofactor in many metabolic processes.

Taurine has been studied for years with numerous clinical studies highlighting its important contributions to a healthy and balanced body. Conversely, other research provides insights into the impacts of taurine deficiencies. 

Research into taurine spans many different areas. For example, taurine is involved with your cardiovascular function. Keeping that organ at its best is a good thing! Studies have demonstrated that using taurine supplements helps reduce the risk of cardiovascular diseases and improves your overall heart health.

For example, a study published in the European Journal of Heart Failure found that patients with congestive heart failure improved their exercise capacity, reduced their heart rate, and enhanced their overall cardiac function when they were given taurine. For people with a compromised heart, adding to their taurine intake may offer a way to safely build back their heart function.

Healthy taurine levels also contribute to brain health and cognitive function. Taurine can even function as a neurotransmitter in the central nervous system. From birth, taurine is essential to brain development. As we age, it contributes to ongoing brain development and daily brain function.

A study published in the journal Amino Acids of healthy young adults showed that taurine supplementation improved their cognitive performance including memory and learning abilities. Other studies have suggested that taurine may play a role in neurological disorders such as epilepsy, Alzheimer's disease, and other neurodegenerative diseases.

Like so many things that contribute to our health and longevity, our taurine levels decline with age. One study found that 60-year-old humans have one-third the amount of taurine circulating in their blood stream as five-year olds. Researchers believe that by increasing taurine levels we might be able to slow down aging and age-related health problems.

What Else Does Taurine Do?

Beyond the cardiovascular and neurological systems, taurine is also an antioxidant and has anti-inflammatory properties which help our bodies combat oxidative stress, reduce inflammation, and support a healthy immune system.

Research published in the Journal of Biomedical Science connects taurine supplementation with liver health. The liver is a major organ of detoxification. Taurine helps protect liver tissues from damage caused by oxidative stress and inflammation.

Taurine is also essential to various physiological processes in our bodies. It supports muscle growth and recovery, which is why it is a popular ingredient in the sports nutrition world. A study published in the International Journal of Sports Medicine documented that taurine supplementation improved exercise performance and reduced muscle damage markers in athletes.

"Discovering" Taurine

Taurine was first discovered in the 19th century by German chemists Friedrich Tiedemann and Leopold Gmelin, who isolated it from ox bile; hence, that's how it got its name derived from the Latin word Taurus, meaning bull.

Taurine is a conditionally essential amino acid, which means that under normal circumstances, the body can create it from other amino acids, such as cysteine and methionine. However, under certain conditions or during stages of life like premature birth or for individuals with certain genetic disorders, the body may need added taurine through diet or supplementation.

The most fundamental function of taurine in the body is its role in the maintenance of cell membrane stability and function. I mentioned that taurine is found in cells and tissues throughout the body, such as the brain, heart, retina, and skeletal muscles, but it also plays important roles in osmoregulation (making sure that body fluids do not become too diluted or concentrated), modulating neurotransmitters and nerve cell communication, and keeping our cellular membranes strong, pliable, and porous.

Osmotic balance and cellular hydration have important ramifications for our kidney health. In a 2016 study by Sun et al., research results showed that taurine supplementation improved kidney function and lessened renal damage in hypertensive rats. Researchers are now working to determine if taurine might help manage human renal health.

We also know from research (and experience) how damaging stress is to our bodies. We often say, "Ugh, the stress is killing me," and that's not far from the truth.  Stress is a literal killer from your cells to your tissues to your organs, not to mention your mental health.

Taurine's antioxidant properties protect our cells from stress-induced damage. A study conducted by Schaffer et al. in 2010 suggested that taurine supplementation could improve cellular function, neutralize free radical damage, and ultimately protect our cells from various debilitating conditions like heart failure, cardiovascular diseases, and diabetes.

Taurine supplementation also positively impacts our cardiovascular health by reducing blood pressure, improving our cholesterol profiles, and preventing arterial stiffness. For instance, research in the journal Hypertension found that taurine supplementation significantly reduced both systolic and diastolic blood pressure in people with hypertension.

Other studies have focused on how taurine helps calm our nervous system.  It acts as an inhibitory neurotransmitter at times, helping to down-regulate neuronal excitability and balance our nervous system. Taurine deficiency has also been linked to neurological disorders such as epilepsy and neurodevelopmental abnormalities.

On the athletic field, elite athletes use taurine to improve their performance, improve muscle function, and reduce muscle damage. Multiple studies show taurine supplementation can improve exercise performance, delay fatigue, and enhance muscle contractility. A clinical study by Zhang et al. in 2014 demonstrated that taurine supplementation improved muscle function and reduced muscle damage in young athletes. Zhang's research points to taurine's potential expanding role in sports nutrition.

Wondering how to increase your taurine levels? First, we always want to opt to get nutrients from our diet. Taurine is naturally present in various animal-based foods, such as meat, fish, and dairy products. However, most people do not get sufficient amounts of taurine from their diets especially with the current farming methods. You probably need to consider adding some taurine to your supplement plan. Also, if you're a vegetarian or following a vegan diet, you will definitely require additional taurine supplementation.

How taurine powers your health

Taurine helps your mitochondria, often called the powerhouses of our cells, which generate the energy required for everything our bodies do. These little power substations in all of our cells (except fat cells) are called organelles. They are found in our heart, brain, muscles, and any other vital organs that need a lot of energy. 

For example, the heart, that tireless worker that beats without rest, demands an uninterrupted supply of energy to fuel its continuous contractions. With poor mitochondrial function, the heart becomes weak...and so do we.

Similarly, the brain, being the control center of our entire body, requires a constant supply of energy to support its neural activities. Mitochondria in the brain possess unique characteristics that enable them to meet the brain's high production demands.

Our muscles, both skeletal and smooth, generate force and allow us to move. Muscle contraction uses lots of energy so it is no surprise that mitochondria play a significant role in how our muscle tissue keeps pace with our needs.

Interesting new research is helping us to understand that mitochondrial dysfunction isn't just limited to organs and tissues; it can affect many other conditions including metabolic disorders, metabolic syndrome (also known as insulin resistance), decreased immune function, neurodegenerative diseases, and aging.

Researchers have also uncovered what has been dubbed mitochondrial disease. After years of studying animal models and delving into well-designed human studies, a solid body of research points to mitochondrial disease as the underlying cause of a variety of health challenges. If your body doesn't have energy at the cellular level, it cannot continue to perform all the functions and tasks we need to live.

When are mitochondria don't well, they cannot convert food and oxygen into energy. This causes injury to our cells, organs, and systems and can even cause our cells to die prematurely. As this process ripples out through the body, organ systems begin to fail and even stop functioning. The parts of your body that need the most energy—heart, brain, and muscles—are most affected by mitochondrial dysfunction.

Mitochondrial dysfunction can manifest as fatigue, weakness, metabolic strokes, seizures, cardiomyopathy, arrhythmias, developmental or cognitive disabilities, diabetes mellitus, impairment of hearing, vision, growth, liver, gastrointestinal, or kidney function, and more. These symptoms can present at any age from infancy up until late adulthood.  If you have 3 or more malfunctioning organ systems, it is a red flag for mitochondrial disease.

Taurine, plays several important roles in mitochondrial health.

1. It acts like a cushion inside mitochondria, keeping the environment just right for important chemical reactions.
2. It helps mitochondria make the proteins they need to function properly.
3. It protects and shields mitochondria from harmful substances that could damage them.
4. It helps control and regulate the amount of calcium in cells, which mitochondria need to work well.
5. It prevents mitochondria from accidentally triggering cell death.
6. It supports the process that mitochondria use to make energy, helping them work more efficiently.
7. It is actually part of the structure of mitochondria, so proper levels are essential to overall health.

Scientists have found that giving people extra taurine can help with various health problems related to poorly functioning mitochondria. Taurine is both a helper and protector for the tiny energy factories in our cells, keeping them running smoothly and efficiently, which means we keep "running" smoothly and efficiently too.

Next let's take a closer look at taurine's role in some of your important bodily functions.

More About Taurine and Cardiovascular Health

If you're concerned about your heart health, taurine has important health benefits you will want to know about with regard to your cardiovascular health. 

First, maintaining healthy blood pressure levels is crucial for overall cardiovascular health. High blood pressure, also known as hypertension, is a major risk factor for heart disease, stroke, and other complications.

One study published in the European Journal of Nutrition examined the impact of taurine supplementation on cardiovascular risk factors in overweight and obese individuals. The researchers found that taurine supplementation resulted in significant reductions in blood pressure levels, thus reducing the risk of hypertension. So, first and foremost, taurine may play a role in improving cardiovascular health by regulating blood pressure.

Another study published in the Journal of Cardiovascular Pharmacology explored the effects of taurine on cardiac function. The researchers discovered that taurine supplementation improved cardiac function in rats with heart failure, suggesting its potential for human health as a protection against cardiovascular diseases. Taurine was shown to enhance the heart muscle's ability to contract and pump blood, improving its efficiency and overall function.

You won't want to miss out on taurine's antioxidant benefits for your heart health too. When it comes to your heart, taurine is effective against oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body. Free radicals create chaos and damage with their unpaired electrons. As they try to balance themselves they damage healthy, balanced cells. They oxidize (almost like rusting) other cells. Antioxidants neutralize that damage...if you have enough.

Another study published in the journal Nutrients showed that taurine supplementation can improve oxidative stress markers that protect against cardiovascular tissue and cellular damage.

Taurine has been shown to have several lipid-modulating effects that help keep the entire circulatory system healthy. A review published in Experimental Clinical Cardiology highlighted that taurine supplementation can increase levels of beneficial high-density lipoprotein (HDL) cholesterol while lowering levels of harmful low-density lipoprotein (LDL) cholesterol. Taurine supplementation can be a support or preventative therapy for those with atherosclerosis and those who have suffered from cardiovascular events.

Taurine and Muscular Health

I'm sure you've noticed an explosion of energy drinks not just at your local vitamin shop, but also in your grocery store and gas station minimart. Most of them contain taurine and proudly proclaim it on their labels and logos. Generally, consumers have no idea why they need taurine, but that big starburst on the label seems like it's a good thing. Sadly, sometimes the labels are more marketing than actual science-backed nutritional support. But, in some cases, their claims are warranted. 

Exercise performance refers to your ability to engage in physical activity and achieve your desired level of fitness or athletic goals. This encompasses aspects such as speed, endurance, strength, and power. Even if you aren't a professional or elite athlete, understanding taurine's effects on exercise performance is key if you're looking to improve your fitness levels -- at any age!

Research into the effects of taurine on athletic performance is promising. One study published in the International Journal of Sports Nutrition explored the impact of taurine supplementation on endurance exercise capacity in trained cyclists. The study found that participants who received taurine supplementation for one week showed an improvement in their time to exhaustion compared to the control group (Rutherford et al., 2010.)

Another study, published in the Journal of Sports Medicine, focused on the effects of taurine supplementation on muscle strength and power. This meta analysis found taurine supplementation significantly improved maximal muscle strength. This showed that taurine can help athletes with their anaerobic performance. (Kurtz, et al. 2021)

Again, taurine's antioxidant properties are the "secret sauce," reducing oxidative stress and protecting cells from damage induced by intense exercise. Just as taurine helps the heart muscle contract efficiently and effectively, it also enhances muscle contractility and calcium regulation in the musculature throughout the body to improve exercise capacity and physical performance while also reducing muscle soreness after exercise (Wen et al., 2019).

For many weekend warriors, taurine's ability to improve muscle capacity but reduce muscle soreness may be just the supplemental help we need to stick with our exercise program. 

Taurine for Your Brain

Taurine has been studied by cognitive health researchers for its neuroprotective properties and ability to support brain functions. Let's look at some of the associations between taurine and brain health.

Several studies have demonstrated that taurine supplementation may play a significant role in protecting the brain against age-related cognitive decline. One study published in Scientific Reports found that oral taurine supplementation improved learning and memory performance in elderly mice by enhancing their synaptic plasticity, the process associated with learning and memory formation (Kim et al., 2014). Brain plasticity refers to the ability of our brain to adjust, grow, and adapt both with age and in response to an injury.  Scientists thought for many decades that brain injuries could not be healed, but neuroplasticity in the brain has proven that notion wrong. Taurine plays an important role in neuroplasticity.

Another study demonstrated that taurine supplementation protected against age-related cognitive impairment by reducing oxidative stress and inflammation in the brains of aged rats. Animal studies offer the first insights into the potential for human health from oral taurine supplementation.

Apart from its impact on age-related cognitive decline, taurine has also shown promise in improving cognitive function in individuals with certain neurological disorders. A clinical trial conducted by Xu et al. (2014) and published in the journal Neuroscience  investigated the effects of taurine supplementation on individuals with mild traumatic brain injury (mTBI). The study results indicated that taurine supplementation and increases in plasma taurine levels significantly improved cognitive performance, particularly in terms of attention and memory, in individuals with mTBI.

Taurine's neuroprotective characteristics may support neurological conditions like Alzheimer's disease and Parkinson's disease. A review article by Che, et al. discussed the potential of using taurine as a therapeutic strategy for Parkinson's disease. The scientists noted that taurine protects against dopaminergic neuron degeneration and improves dopamine-dependent functions.

Taurine research is very exciting because it holds promising potential as a proactive dietary supplement we can use as a preventative, and as a therapeutic agent for brain health and cognitive function.

Taurine and Eye Health

Taurine plays a significant role in promoting and preserving your eye health.  Don't worry, most people had no idea either. Clinical studies show taurine supplementation may be a potential therapy for managing diabetic retinopathy, reducing oxidative stress, preventing cataracts, and preserving eyesight for those with certain degenerative conditions of the retina.

Our eyesight is so precious. I often recommend incorporating taurine-rich foods or taking a taurine supplement to maintain your healthy eyes and potentially reduce the risk of developing eye disorders.

Interestingly, one study on diabetic retinopathy, a common complication of diabetes that can lead to progressive vision loss, found that taurine supplementation effectively reduced the severity of retinal lesions and improved study participants' visual function if they had diabetic retinopathy. These results suggest that taurine has a protective effect on the retina and may be a potential support therapy for managing this vision-threatening condition.

Additionally, taurine's antioxidant functions are crucial for protecting the eyes against oxidative stress and damage caused by free radicals. Oxidative stress plays a significant role in the development and progression of various eye diseases, including cataracts and age-related macular degeneration (AMD). Researchers found that taurine's antioxidant properties could also potentially prevent or slow down the progression of cataracts. (Sevin et al., 2021)

Because taurine is a sulfur-containing amino acid, it is involved with regulating the balance of electrolytes in the eyes, particularly potassium and calcium ions. These ions are essential for maintaining the functions of the retinal cells and visual pathways between your eyes and your brain.

Taurine's ability to regulate electrolytes and modulate the cellular health of our eyes is vital to preserving eyesight, eye tissues, and visual function—especially for people who already have retinal diseases.

Taurine, Nerve Health, and Optimal Nervous System Function

Our nervous system plays a vital role in coordinating and transmitting signals throughout the body. From controlling our ability to move, think, and feel, to regulating a wide range of bodily functions, our nerve health is crucial for our overall well-being. Taurine is vital to optimal nerve health from the protection of the nerves themselves, to how they regenerate, and how they talk to each other.

A 2017 study found that taurine's antioxidant and anti-inflammatory properties help shield nerve cells from oxidative stress-induced damage and reduce chronic  neuroinflammation. By neutralizing harmful free radicals and reducing inflammation, taurine helps protect delicate nerve cells from degeneration and dysfunction.

Nerve cells send messages across the brain and body by transmitting electrical signals to each other using neurotransmitters. Taurine modulates the activity of several key neurotransmitters. With proper concentrations of taurine, our bodies can improve nerve communication and coordination. Proper taurine levels also help with inhibitory neurotransmitters, such as gamma-aminobutyric acid (GABA), to regulate anxiety, stress, and sleep patterns. Additionally, taurine enhances the release of acetylcholine, a neurotransmitter essential for learning, memory, and muscular control.

Part of our neural communication system is our peripheral nerve structure, these are the pathways that transmit sensory and motor signals between the central nervous system and the periphery of our bodies, all the way out to our fingers and toes. Taurine has shown promising results in promoting the regeneration of damaged peripheral nerves, whether from injury, age-related slow-downs, or degenerative diseases.

Researchers have found that taurine administered in combination with other neuroprotective compounds significantly accelerated nerve regeneration and functional recovery in rats with peripheral nerve injury. This finding suggests that taurine supplementation may have the potential to support nerve regeneration in human patients with peripheral nerve damage or injury, or neural disorders.

Age-related nerve degeneration is one of those "back of the mind" worries we all have; it can lead to cognitive decline and neurodegenerative disorders. But taurine with its neuroprotective effects offers a ready solution against age-related nerve degeneration. Taurine has been shown to improve cognitive performance and reduce oxidative stress markers in elderly study participants with mild cognitive impairment.

With more research, taurine may hold the promise of a preventive or therapeutic support against age-related nerve pathologies.  That's good news since in national polls, people fear dementia and related cognitive decline more than death itself.

Taurine And Weight Loss

Several studies have investigated the effects of taurine on weight loss with promising results too. A randomized, double-blind, placebo-controlled study conducted on overweight and obese adults found that those who were given oral taurine supplementation for eight weeks experienced a significant reduction in body weight, body mass index (BMI), and waist circumference compared to the placebo group.

Another study on obese diabetic rats demonstrated that taurine supplementation led to reduced weight gain, reduced fat accumulation, and decreased levels of blood glucose and cholesterol. Multiple human studies into each of these areas point to taurine's vital role in energy metabolism, glucose metabolism, and improved blood sugar usage.

Taurine's superpower when it comes to weight loss is its role in regulating metabolism. Taurine improves fat metabolism by increasing the expression of genes involved in fatty acid oxidation and reducing the expression of genes associated with fat synthesis. Taurine also improves insulin sensitivity (especially important for those with metabolic syndrome), and facilitates more efficient glucose utilization while preventing excessive fat storage.

Taurine's role as a neurotransmitter also has weight loss benefits. Taurine helps modulate the brain's reward system and regulates appetite control.  As a result, taurine helps reduce cravings and promotes nerve signals that we feel full. And, taurine's antioxidant properties help combat oxidative stress and inflammation, which both contribute to obesity and its related complications.

If you're looking to lose weight, a healthy/balanced diet, regular exercise, and a little help from taurine may help improve your metabolism, provide you with added appetite control, and help reduce systemic inflammation that makes you feel and look fluffy.

How Much Taurine Should You Take?

If you want to get the beneficial effects of taurine and you're concerned you might be low, I always coach my clients to first try to get our nutrients from a healthy diet. The primary sources of taurine in our foods are animal proteins such as meat, seafood, and dairy. Plants do not contain taurine, so if you are vegan or a vegetarian, you'll need an oral taurine supplement; in most cases, these are synthetically created so you're not consuming animal proteins.

The 2019 report most people refer to for how much taurine is safe suggested a daily dose of 3 grams. However, the European Food Safety Authority (EFSA) recalibrated that limit with its 2012 guidelines saying you can safely take up to 6 grams per day.

While there are no known contraindications to using taurine, it does act as a cytochrome P450 enzyme inhibitor, so it can interfere with the metabolism of antidepressants and antiepileptic drugs, as well as warfarin and statins. If you are taking too much taurine, you might experience nausea, headache, or stomach pain. 

Keep an eye on how much taurine you get from your energy drink consumption (if you use them). You're usually getting around 750 mg per 8-ounce serving, and most energy drinks are larger than 8 ounces.

Typically, most of us get about 178 milligrams of taurine a day from the foods we eat.  If you're a vegetarian who still eats eggs and dairy products, you'll get an average of 17 milligrams per day.

Most taurine deficiencies are usually diet-related.  However, you can also see your taurine levels drop due to infection.  Candida fungal infections interfere with your body's ability to produce and synthesize taurine, and chronic candida infections can have dramatic implications for your taurine levels. Low levels of vitamin A, zinc, cysteine, or methionine can also lead to a taurine deficiency.

Taurine - The Often Overlooked Hero For Your Health

We've looked at many of the ways taurine is important to your overall well-being. We looked at how it powers your heart, brain, and muscles and is essential for optimal mitochondrial function - the very engine of your cells. It helps fight oxidative stress and inflammation and even supports healthy blood pressure and weight management.

We also delved into how taurine impacts your cardiovascular, muscular, brain, and eye health, and why it's so important for nerve function and even weight loss.  I'm excited to say that there are more studies uncovering taurine's fascinating role in how our bodies work and how it can help us enjoy a long and healthy life.

So whether you're an athlete, a senior citizen looking for cognitive support, or just someone who wants to be healthier, I encourage you to optimize your taurine levels; as you can see the upsides for your health are pretty impressive.  

Want to Learn More?

• What do amino acids do and which ones are essential?
• What is oxidative stress?
• Mitochondria - your microscopic power generators.
• What are cytochrome P450 enzyme inhibitors? 

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About The Author

Lisa Moretti is a certified health coach from the Institute of Integrative Nutrition (IIN), the largest nutrition school in the world. She was at the top of her cohort in 2015. She's been involved in the natural health and supplement world professionally since 1981.