Taurine is an amino acid which is naturally produced by your body. It has crucial roles in supporting immune health and nervous system function.

While, in most cases, the body generates an adequate amount of taurine, supplements can serve as a supplementary means to fulfill the requirements.

What is Taurine

It is a naturally occurring sulfur-containing amino acid, that is highly concentrated in vital organs such as the brain, eyes, heart, and muscles.

Contrary to the role of amino acids as building blocks for proteins, it does not contribute to protein synthesis in the body. Instead, it is classified as a conditionally essential amino acid, meaning its essentiality arises during periods of illness and stress.

Dispelling a common misconception, taurine is not derived from bull semen or urine. In fact, it was first isolated in 1827 from the bile of an ox. The amino acid’s name is rooted in the Latin term for an ox, “Bos taurus”.

As it is present in certain foods and can be produced by the body, taurine deficiency is improbable in healthy adults.

Nevertheless, newborns and infants, who are less proficient at taurine synthesis than adults, rely on external sources such as breast milk or formula fortified with taurine.

Related: Myo-inositol: All You Need To Know

Functions of Taurine

Taurine plays a key role in maintaining proper cellular hydration and electrolyte balance. It helps in the formation of bile salts crucial for digestion, regulating minerals like calcium within cells, supporting the central nervous system and eye function. It also contributes to immune system health and antioxidant function.

As a conditionally essential amino acid, a healthy adult’s body can produce the minimal amount required for daily essential functions. However, during times of illness or stress, larger amounts may be needed. This is particularly relevant for individuals with heart or kidney failure and premature infants receiving intravenous feeding, who may require taurine supplementation from either food or supplements.

While taurine deficiency is rare in humans, its specific effects remain unknown. Nevertheless, low levels have been associated with conditions such as eye damage, chronic liver disease, muscle weakening, and an increased risk of diabetes.

Sources of Taurine

Animal proteins, such as meat, seafood, and dairy, constitute the primary sources of taurine. Plants do not contain any appreciable amount of taurine.

However, taurine deficiency is unlikely due to your body’s ability to synthesize taurine in the liver from other amino acids.

Notably, the taurine used in supplements and energy drinks is typically synthetic, not derived from animals, making it suitable for individuals following a vegan or vegetarian diet.

Health Benefits of Taurine

Diabetes

Taurine’s antioxidant and anti-inflammatory properties could potentially enhance insulin sensitivity, reducing the risk of type 2 diabetes or improving blood sugar management in individuals with the condition. 

Heart Health

Taurine supplements have demonstrated the ability to regulate blood pressure, improve heart function, and impact blood fat levels in people with heart conditions, including heart failure. 

Studies indicate significant reductions in cholesterol, triglycerides, and inflammatory biomarkers with taurine supplementation 

Exercise Performance

Taurine’s ability to enhance muscle contraction and delay fatigue may benefit athletic performance, including increased oxygen uptake, prolonged time to fatigue, reduced muscle damage, improved recovery times, strength, and power. 

However, more research is needed to fully understand taurine’s effects on exercise performance, as results tend to be small and inconsistent (2Trusted Source).

Other health benefits

• Eye health: Taurine’s antioxidant effects may combat oxidative stress associated with retinal degenerative diseases like age-related macular degeneration.
• Hearing: Taurine may prevent damage to ear hair cells, a key contributor to hearing loss.
• Neuroprotective effects: Anti-inflammatory effects of taurine may reduce brain inflammation and combat neurodegenerative conditions like Alzheimer’s disease.
• Liver health: Taurine may have protective effects against chronic and acute liver injury. However, these potential benefits are less studied or primarily supported by animal and test-tube studies, necessitating further research to confirm their relevance to human health.

Side Effects and Precautions

According to the best available evidence, appropriately supplemented taurine has no reported negative side effects. A 2019 report suggests that a safe daily dose of taurine is up to 3 grams, while the European Food Safety Authority (EFSA) proposed in 2012 that a safe upper limit could be as high as 6 grams per day.

However, some individuals have reported side effects after taurine supplementation, including vomiting, nausea, liver pain, headache, and stomach pain.It remains uncertain whether these side effects are directly linked to the amino acid or are associated with other ingredients taken alongside taurine.

If choosing to increase taurine intake through pre-workout supplements or energy drinks, it is advisable to consider other ingredients present in these products. Some may be sensitive to or wish to limit certain components, such as high caffeine content or added sugars.

Supplementing Taurine

The recommended dosage range for taurine is 500–3,000 mg per day.

While some studies may employ higher doses for short durations, adhering to a daily limit of 3,000 mg will enable you to optimize benefits within a safe range.

Achieving this dosage is conveniently and economically accomplished through powder or capsule supplements. Most capsules contain 500–1,000 mg per serving, and powdered taurine can have 1,000–2,000 mg per serving.

Summary

Being a conditionally essential amino acid, taurine becomes more crucial during periods of stress or illness. Taurine deficiency is generally rare due to its prevalence in animal protein foods and the body’s ability to synthesize it in the liver.

Research on taurine supplements has explored therapeutic applications in managing diabetes and reducing risk factors for heart disease, such as high blood pressure. Additionally, they show promise in enhancing various aspects of sports performance. However, further human studies are necessary.

While taurine maintains a strong safety profile, it’s essential to note its potential interactions with certain medications. Consulting with a healthcare professional before taking taurine is advisable.

References

1. Rinzler, C. A. (2021). Nutrition for dummies. Hoboken, NJ: John Wiley & Sons, inc.
2. Walle, G. V. D. (2023). Retrieved from https://www.healthline.com/nutrition/what-is-taurine