Taurine

What is taurine?

Health properties of taurine

Symptoms of taurine deficiency

Vegetarians and vegans

Food sources of taurine

Taurine supplements and dosage

Side effects and contraindications for taurine

References

What is taurine?

Taurine is a sulphr-containing amino acid that is essential for human health. Taurine plays a vital role in many physiological functions, such as digestion and the production of bile, cell hydration, electrolyte balance, and the proper functioning of the central nervous system.

Taurine accounts for up to 0.1% of total human body weight, but as we age our body's ability to produce taurine declines. Those over fifty years need to ensure they have an adequate intake of taurine.

Taurine is mostly found in animal-derived foods, so taurine deficiency is common among vegetarians and vegans.

Health properties of taurine

• Eye Health. High levels of taurine exist in the retina and it is critical for maintaining healthy vision. As we age the level of taurine in the eyes decreases, leading to a higher risk of age-related eye ailments like macular degeneration and cataracts. Taurine sufficiency helps protect against eye diseases and maintain good vision.
• Eye floaters. Visitors have reported good results after taking 500 to 1,000 mg of taurine per day.
• Cardiovascular Health. Taurine helps maintain cardiovascular health as we age, by regulating blood pressure and improving heart and vascular function. Studies have shown that taurine supplementation reduces age-related heart and blood vessels decline, (17) and prevents arrhythmia. (18)
• Hypertension. A study found that taurine significantly reduces blood pressure in pre-hypertensive and hypertensive patients and is a useful dietary intervention for managing high blood pressure. A suggested dose is 1,000 mg per day. (3)
• Brain Function and Neuroprotection. Taurine has been shown to improve cognitive performance, memory and learning ability while reducing the risk of conditions like Alzheimer's and Parkinson's. This study suggests that taurine supplementation helps prevent or slow the progression of Alzheimer's and other neurodegenerative diseases in humans. (6)
• Depression. Researchers investigated the antidepressant effect of taurine in a rat model of depression and found that taurine supplementation was effective due to its ability to modulate neurotransmitters in the brain. (11)
• Tinnitus. Some people trying taurine supplements have reported relief within hours.
• Ageing. As we age our natural taurine production declines, so ensuring an adequate intake through diet or supplementation is increasingly important. The decreased taurine levels caused by ageing contribute to cognitive decline, vision problems and cardiovascular diseases. Studies suggest that taurine sufficiency can reduce cellular senescence and maintain healthy mitochondria - the power stations in the body's cells. (1, 2, 12, 16, 17)
  
  Commenting on taurine supplementation, Professor Ilaria Bellantuono from the University of Sheffield suggested that it could be useful to prevent multiple long-term chronic conditions such as osteoporosis, muscle weakness, diabetes and neurodegenerative diseases.
  
  A study (2) showed that with taurine supplementation male mice lived 10% longer, females 12% longer, and both appeared to be in better health. "Whatever we checked, taurine-supplemented mice were healthier and appeared younger," Dr Yadav said. "They were leaner, had an increased energy expenditure, increased bone density, improved memory and a younger-looking immune system." Increases in lifespan of 10-23% were also recorded in worms.
  
  In the same study 15 year old rhesus monkeys were given a six month course of taurine. This was too short to determine a difference in life expectancy but the researchers found improvements in body weight, bone, blood-sugar and immune system metrics of the monkeys. "I thought this is almost too good to be true," said Prof Henning Wackerhage, who was involved in the research at the Technical University of Munich. "Taurine somehow hits the engine room of ageing."
  
  As at 2023 there are no human clinical trials which prove the same results are possible in people. Differences in human biology may stop taurine from working the same way or there may be some evolutionary reason why taurine levels fall with age in humans, so these animal studies only suggest that taurine sufficiency is good for human health and longevity. If the data from mice applied to people it would be the equivalent of an extra seven to eight years of human life.
  
  The researchers performed an analysis of 12,000 people and found that those with more taurine in their blood were generally in better health.
  
  A high level of taurine in the Japanese diet from fish and seafood may explain why people in Japan live longer than those in most other nations. (15)
• Exercise Performance. A study found that taurine supplementation can improve endurance and reduce muscle damage, potentially benefiting athletes and those engaged in regular physical activity. (4, 16)
• Blood sugar levels and insulin sensitivity. A 2013 study found that taurine supplementation helped regulate blood sugar levels and improve insulin sensitivity in diabetic rats. The results indicate that taurine might be a valuable supplement for managing human diabetes and reducing the risk of complications associated with the condition. (1, 2, 3)
• Kidney Function. A study (8) examined the effects of taurine supplementation on kidney function and disease in rats, and found improved kidney function and reduced inflammation. It suggests that taurine may be effective in human kidney disease management.
• Liver function. A 1998 study (7) investigated the protective effects of taurine on liver damage caused by alcohol consumption. It found that taurine supplementation significantly reduced liver damage in rats exposed to alcohol, suggesting that taurine may help protect against alcohol-induced liver injury in humans.
• Oxidative Stress. A 2004 study (9) evaluated the effects of dietary taurine on oxidative stress in healthy humans. It found that taurine supplementation increased the total antioxidant capacity of plasma, suggesting that taurine may help protect the body against oxidative stress and related diseases. See also (12).
• Sleep Quality. A 2018 study (11) examined the effects of taurine on sleep quality in mice. The results showed that taurine supplementation improved sleep quality by increasing non-rapid eye movement (NREM) sleep duration. This study suggests that taurine may benefit sleep quality in humans.

Symptoms of taurine deficiency

Note that these symptoms do not necessarily confirm a taurine deficiency.

• Anxiety.
• Arrhythmia or irregular heartbeat.
• Cardiovascular disease.
• Cognitive decline.
• Depression.
• Digestive problems, including irritable bowel syndrome (IBS).
• Electrolyte imbalance.
• Epilepsy or seizures.
• Exercise capacity and physical endurance reduced.
• Eye diseases such as macular degeneration and cataracts.
• Fatigue.
• Gallstones. A deficiency of taurine may cause a deficiency of bile, or cause bile to thicken and eventually cause gallstones.
• Hearing loss.
• Immune system weakened, with frequent infections, poor wound healing and slow recovery from injury.
• Insulin resistance and difficulty managing blood sugar level.
• Mood swings and irritability.
• Muscle cramps, pain, weakness.
• Tinnitus.
• Varicose veins.
• Vision problems.

Vegetarians and vegans

A plant-based diet may lead to a taurine deficiency because taurine is found in animal-based foods. People following a plant-based diet need to be aware of this potential deficiency and take necessary steps to ensure adequate taurine intake.

While taurine is predominantly found in animal-based foods, a tiny amount of taurine may be found in seaweed, algae, brewer's yeast and some fungi-like mushrooms. However plant sources may not provide sufficient taurine for vegetarians and supplementation may be necessary.

Food sources of taurine

Taurine is found in animal-sourced foods like meat, poultry and fish. The richest source of taurine is heart, and the next richest is liver. Other dietary sources of taurine (most abundant listed first) include seafood (like shellfish and crustaceans), red meat, cold-water fish, white meats like poultry and pork, eggs and dairy products. (9)

Taurine concentrations in land plants are very low or undetectable. Tiny amounts are found in red algae. (13, 14)

Cooking reduces the taurine content in food, especially high-temperature cooking such as frying or grilling. To preserve the taurine cook food at a lower temperature by steaming, boiling, poaching or otherwise reducing the temperature.

Taurine supplements and dosage

Supplements are a last option for those who do not get enough taurine in their diet, those with specific health conditions requiring increased taurine intake, or older people. Taurine supplements are available in capsule, tablet or powder form.

Taurine supplements are usually synthetic, and may not be digested and absorbed as well as the taurine in real food. Try to purchase pure taurine known as Free Form Taurine, rather than L-Taurine which is an isomer of taurine.

Generally, follow the dosage provided on the label or by a healthcare professional. For the first day or two take a low dose of 500 mg or less, and then take the full dose.

For most people on a "normal" diet it would be hard to get the quantities of taurine used in the studies mentioned above. The equivalent dose from these animal studies scaled up to people would be 3,000 to 6,000 mg per day.

Side effects and contraindications for taurine

Taurine is well-tolerated by most people and side effects are rare. Excessive taurine supplementation may cause:

• Nausea, bloating, diarrhoea or stomach upset.
• Mucus. Start with a low dose, perhaps 500 mg per day. You may notice an increase in mucus but this is likely to be a temporary cleansing effect.
• Headaches.
• Nervous system. Excessive consumption of taurine, especially with high levels of caffeine, may lead to anxiety, restlessness or insomnia.
• Low blood pressure (hypotension).
• Dizziness / vertigo.

These side effects are typically transient and resolve on their own in a day or two after reducing the dose. If side effects persist or worsen, stop taking taurine and consult a healthcare professional.

Do not supplement with taurine unless supervised by a healthcare professional if you are:

1. Pregnant or breastfeeding. There is limited information on the safety of taurine supplementation during pregnancy and breastfeeding. Pregnant and nursing mothers should consult a healthcare professional before using taurine supplements.
2. Taking medications. Taurine may interact with several medications including lithium, which is used to treat bipolar disorder. Those taking lithium, blood pressure or other medications should consult their healthcare professional before starting taurine supplements to avoid potential interactions.
3. Those with medical conditions such as kidney or liver diseases should exercise caution with taurine supplementation and first seek professional guidance. Consult with your doctor to determine if taurine supplementation is appropriate.

Your comments about any of your experiences - positive or negative - with your use of taurine are welcome at Grow Youthful. I am always curious about your use of and experience with natural remedies, and your feedback is very welcome.

References

1. Joseph Mcgaunn, Joseph A Baur. Taurine linked with healthy aging. Science 8 June 2023, pp. 1010-1011, Vol 380, No 6649.

2. Parminder Singh, Kishore Gollapalli, Stefano Mangiola, Daniela Schranner, Mohd Aslam Yusuf, Manish Chamoli, Sting L Shi, Bruno Lopes Bastos, Tripti Nair, Vijay K Yadav. Taurine deficiency as a driver of aging. Science, 9 Jun 2023, Vol 380, Issue 6649. DOI: 10.1126/science.abn925.

3. Yamori Y, Taguchi T, Hamada A, Kunimasa K, Mori H, Mori M. Taurine in health and diseases: consistent evidence from experimental and epidemiological studies. J Biomed Sci. 2010 Aug 24;17 Suppl 1(Suppl 1):S6.

4. Balshaw TG, Bampouras TM, Barry TJ, Sparks SA. The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. (2013). Amino Acids, 44(2), 555-561.

5. El Idrissi A, Messing J, Scalia J, Trenkner E. Prevention of epileptic seizures by taurine. (2013). Advances in Experimental Medicine and Biology, 775, 97-103.

6. Menzie J, Prentice H, Wu JY. Neuroprotective mechanisms of taurine against ischemic stroke. (2014). Brain Sciences, 4(2), 200-219.

7. Kerai MD, Waterfield CJ, Kenyon SH, Asker DS, Timbrell JA. The effect of taurine depletion by beta-alanine treatment on the susceptibility to ethanol-induced hepatic dysfunction in rats. (1998). Alcohol and Alcoholism, 33(5), 482-492.

8. Trachtman H, Sturman JA, Taurine BR. Taurine: an overview of its role in the management of chronic kidney disease. (2013). In Taurine 8 (pp. 431-440). Springer, Dordrecht.

9. Elvevoll EO, Eilertsen KE, Brox J, Dragnes BT, Falkenberg P, Olsen JO, Osterud B. Seafood diets: hypolipidemic and antiatherogenic effects of taurine and n-3 fatty acids. (2004). Atherosclerosis, 175(2), 187-195.

10. Ohsawa Y, Hagiwara H, Nishimatsu S, Hirakawa A. Taurine supplementation for prevention of stroke-like episodes in MELAS: a multicentre, open-label, 52-week phase III trial. (2018). Journal of Neurology, Neurosurgery & Psychiatry, 89(11), 1168-1173.

11. Liu L, Liu C, Wang Y, Wang P, Li Y. Herbal Medicine for Anxiety, Depression, and Insomnia. (2015). Current Neuropharmacology, 13(4), 481-493.

12. Jong C J, Azuma J, Schaffer S. Mechanism underlying the antioxidant activity of taurine: prevention of mitochondrial oxidant production. (2012). Amino Acids, 42(6), 2223-2232.

13. Kataoka Hiroyuki, Ohnishi Naomi. Occurrence of Taurine in Plants. (1986). Agricultural and Biological Chemistry. 50 (7): 1887-1888.

14. McCusker Sarah, Buff Preston R, Yu Zengshou, Fascetti Andrea J. Amino acid content of selected plant, algae and insect species: a search for alternative protein sources for use in pet foods. (2014). Journal of Nutritional Science. 3: e39.

15. Yamori Y, Liu L, Mori M, Sagara M, Murakami S, Nara Y, Mizushima S. Taurine as the nutritional factor for the longevity of the Japanese revealed by a world-wide epidemiological survey. Adv Exp Med Biol. 2009;643:13-25. doi: 10.1007/978-0-387-75681-3_2. PMID: 19239132.

16. Waldron M, Patterson SD, Jeffries O. Oral taurine improves critical power and severe-intensity exercise tolerance. Amino Acids. 2019 Nov;51(10-12):1433-1441. doi: 10.1007/s00726-019-02775-6. Epub 2019 Sep 3. PMID: 31482309.

17. Abebe W, Mozaffari MS. Role of taurine in the vasculature: an overview of experimental and human studies. Am J Cardiovasc Dis. 2011;1(3):293-311. Epub 2011 Sep 10. PMID: 22254206; PMCID: PMC3253515.

18. Chazov EI, Malchikova LS, Lipina NV, Asafov GB, Smirnov VN. Taurine and electrical activity of the heart 1992;12:279-98. Circ Res 1974;34/35(Suppl 3):11-21.