From Cellular Health to Anti-Aging: The Benefits of Taurine

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Along with providing information on whether Taurine supplements might be right for you, this article also links to Fullscript where you can buy supplements online through Fullscript’s secure healthcare formulary and get free shipping and 20% off the retail price of professional-grade supplements.

Taurine, an essential amino acid, is increasingly gaining attention for its crucial role in our body’s overall wellness. From supporting cardiovascular health to enhancing the function of the central nervous system, taurine plays a myriad of roles. However, a significant challenge arises when following a plant-based diet, as most natural taurine sources are animal-based, leaving vegetarians and vegans potentially deficient. This makes it more critical than ever to consider dietary supplementation, especially in light of emerging research underscoring the significance of taurine in health and disease prevention. And if taurine supplements are right for you, this article will show you the best place to order taurine online.

What Is Taurine?

Taurine is an amino sulfonic acid that is often referred to as a conditionally essential amino acid. Although it is not incorporated into proteins like other amino acids, taurine plays essential roles in the body. It is particularly abundant in the brain, heart, eyes, and muscles.

Taurine supports healthy heart function and helps prevent heart-related issues. Taurine regulates calcium levels within cells, essential for various physiological processes. It stabilizes cell membranes, protecting them from damage. With its antioxidant properties, taurine fights free radicals and oxidative stress. Taurine also modulates the release and activity of neurotransmitters in the nervous system. Furthermore, it plays a vital role in vision and retinal health due to its high concentration in the retina.

Is Taurine Deficiency a Driver Of Chronic Disease?

Recently, the evidence has been stacking up that taurine deficiency, specifically age-related, could play a role in the onset of various diseases. Taurine is a naturally occurring amino acid that is essential for several bodily functions, including cardiovascular health, neural development, and immune response. But as we age, our body’s taurine production gradually declines, leaving a gap that might influence our health.

Taurine deficiency has been linked to a range of health concerns, such as heart disease, cognitive decline, and weakened immunity, which are more prevalent in older populations. The exact mechanisms remain unclear, but preliminary studies suggest that the loss of taurine may disturb the delicate balance of our bodily systems, paving the way for disease.

For example, taurine’s role in heart health is well-documented – it helps to regulate blood pressure and heart rhythm. Therefore, it seems plausible to theorize that a deficiency of taurine could compromise these critical functions, increasing the risk of cardiovascular diseases. Similarly, the decrease in taurine might impair our immune response, making us more susceptible to infections and illnesses.

Likewise, in the context of cognitive health, taurine plays a crucial role in neurotransmission and neuroprotection. Hence, a taurine deficiency might contribute to the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s, which are associated with aging.

Although this proposition is still a theory to be proven, it sparks an important discussion about the complex relationship between age, nutrient deficiency, and disease, prompting us to reconsider the role of essential nutrients like taurine in maintaining health as we age.

Approximately, these doses will be equivalent to 3 to 6 grams of taurine for an 80 kilogram body weight.

Vijay K Yadav

What are the Benefits of Taurine Supplementation?

  • Heart health: Taurine supports healthy heart function by regulating calcium levels in heart cells, reducing oxidative stress, and maintaining proper blood pressure levels. Some studies have shown that taurine supplementation may reduce the risk of heart disease. Researchers rarely make strong statements, but in a recent review, they stated, “The identification of taurine as a preventive factor for CHD may be of great public health importance.” [PMC2813349]
  • Weight management: Taurine may play an anti-inflammatory role in fat cells. [PMID: 28801262] Mouse studies have shown that taurine can help mice lose weight by turning white fat to brown fat, which involves increasing the number of mitochondria in cells and making it possible to burn fat to produce heat rather than just storing it. [PMC6791308]
  • Anti-Aging: Taurine reduces cellular senescence, protects against telomerase deficiency, suppresses mitochondrial dysfunction, decreases DNA damage, and attenuates inflammaging. In humans, lower taurine concentrations correlated with several age-related diseases. Since correcting a taurine deficiency in experimental animal models increases healthspan, researchers speculate that taurine deficiency may be a driver of aging. Taurine supplementation in mice was shown to increase lifespan by 10-12%. [PMID: 37289866]
  • Antioxidant properties: Taurine acts as an antioxidant, neutralizing harmful free radicals and reducing oxidative stress, which can help protect cells and tissues from damage. A study in 24 women concluded Taurine supplementation of 1.5 grams per day over the 16-week study prevented the decrease in the antioxidant enzyme superoxide dismutase, suggesting taurine as a strategy to control oxidative stress during the aging process. [PMID: 35700594]
  • Neurotransmitter regulation: Taurine plays a role in regulating the release and activity of neurotransmitters in the nervous system, which may contribute to improved cognitive function, mood stabilization, and stress reduction [PMC5933890].
  • Vision and retinal health: High concentrations of taurine are found in the retina, and it plays a critical role in maintaining eye health and function. Taurine deficiency has been linked to retinal degeneration [PMC7941169] and visual fatigue [PMC10142897].
  • Muscle function and exercise performance: Taurine helps maintain proper muscle function and may improve exercise performance by reducing muscle fatigue, increasing muscle force production, and enhancing recovery after intense physical activity. [PMC8419774]
  • Diabetes management: Some research suggests that taurine supplementation may improve insulin sensitivity and glucose metabolism, potentially helping individuals with type 2 diabetes better manage their blood sugar levels. [PMC9235038]
  • Liver health: Taurine is involved in bile acid conjugation, which plays a crucial role in liver detoxification processes and fat digestion. Taurine supplementation may help protect the liver from damage and support overall liver health. [PMID: 19239160]
  • Sports: Taurine dosing appears to be effective at ~ 1–3 g/day across a span of 6–15 days when taken 1–3 h before an activity. It may improve aerobic performance, strength, power, and recovery. [PMC8152067]

Is Taurine Safe?

Taurine supplements are generally considered safe for most individuals when taken in appropriate doses. Taurine is a naturally occurring amino acid that is found in various foods and is also produced by the human body. Taurine supplements have been extensively studied, and no significant adverse effects have been reported at recommended doses. Additionally, taurine is not known to interact negatively with common medications.

Medications & Supplements that Interact with Taurine

Potential interactions between Taurine include:

  • Lithium: Taurine may have an effect on how the body eliminates lithium, which could lead to increased lithium levels and potential side effects. Closer monitoring of lithium levels may be needed if taking taurine supplements.
  • Blood pressure medications: Taurine may help lower blood pressure. Taking taurine along with medications designed to lower blood pressure could potentially cause blood pressure to drop too low, leading to hypotension.
  • Creatine supplements: Some research suggests that taking taurine and creatine together may reduce the effectiveness of both supplements, particularly in relation to muscle function and exercise performance.

Food Sources of Taurine

Taurine is mainly found in animal-based food sources. The amounts of taurine in various foods are listed below, but please note that these values are approximate and can vary depending on factors such as food processing and preparation methods.

Food SourceAmount of Taurine (approximate)
Shellfish (100g)300-800 mg
Fish (100g)50-400 mg
Chicken (100g)30-170 mg
Turkey (100g)25-180 mg
Beef (100g)40-100 mg
Pork (100g)50-90 mg
Lamb (100g)40-90 mg
Dairy products (1 cup)15-60 mg
Eggs (1 large egg)10-50 mg

It’s important to note that plant-based foods contain negligible amounts of taurine, making it essential for vegans and vegetarians to obtain taurine through other means, such as supplementation if needed.

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Taurine 500mg by NOW Foods

Manufacturer Description: Taurine is a conditionally essential amino acid which is not utilized for protein synthesis, but is mainly found free in most tissues, especially throughout the nervous system. It functions in tissues by stabilizing cell membranes, aiding the transport of potassium, sodium, calcium and magnesium in and out of cells. Taurine helps to generate and regulate nerve impulses and aids in the maintenance of fluid balance; it is also used by the body in visual pathways, as well as in the brain and nervous system, where it works together with glycine and GABA as a neurotransmitter.*

As a dietary supplement, take 1/4 level teaspoon 1 to 2 times daily with juice or water, preferably between meals.

Serving Size: 1/4 Level Teaspoon (1g)

Amount Per Serving: 
Taurine … 1.0g  (Free-Form)

Taurine 1000mg — Protocol for Life Balance

Manufacturer Description

  • Nervous System Health*
  • Healthy Visual Function*

Taurine is a conditionally essential amino acid-like compound that is found in most tissues, but is especially abundant in the retina, heart, and nervous system. Taurine is involved in a number of physiological processes, including bile acid formation for fat digestion, maintenance of fluid balance, and regulation of cellular calcium concentration.* Taurine crosses the blood-brain barrier and is necessary for proper neurotransmission.* It is also critical for healthy muscular and cardiovascular function and is essential for normal vision.*

Take 1 capsule 1 to 2 times daily, or as recommended by your healthcare practitioner.

Amount Per 1 Capsule Serving:

Taurine … 1g (1, 000mg)*

Magnesium Taurate 125mg by Ecological Formulas/Cardiovascular Research

Magnesium Taurate is a scientifically designed amino acid-mineral complex which insures maximal bioavailability of the essential macromineral‚ magnesium. Magnesium Taurate is fully reacted complex complex and not simply a blend of the two materials. Suggested Use: Take one capsule twice daily, or as directed by a physician.

Amount per 1 Capsule Serving 
Magnesium … 125mg (as magnesium taurate)

Taurine … ~643 mg (When magnesium taurate is broken down, it dissociates into its constituent components: magnesium ions and taurine. This dissociation allows the body to absorb and utilize these components separately.)

Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

To Sum It Up

Taurine is an amino acid that is naturally present in the body and plays a key role in several essential functions. Studies show it can provide a number of health benefits, including supporting heart health, enhancing exercise performance, and promoting a healthy metabolism. While our bodies do produce taurine, and we can get it from certain foods, adding a taurine supplement could be an option for those seeking to ensure they’re getting enough of this beneficial compound. As always, it’s important to have a conversation with your healthcare provider before beginning any new supplement regimen. They can provide guidance tailored to your unique health circumstances. Remember, supplements like taurine are there to complement a balanced diet and active lifestyle, not to substitute for them. Ultimately, the path to health is a holistic journey, and taurine might be a valuable addition to your wellness toolkit.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.

About the Author

Stephanie Figon, MS, RDN, LD

Founder of NutriScape.NET. As a dietitian since 1992, Steph Figon has had experiences in consulting, 15 years in clinical, and has operated a private practice nutrition counseling office for since 2011. Connect on Linkedin

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