Taurine

The substance taurine was isolated from bull bile in 1827 by the chemists Gmelin and Tiedemann. The term "taurine" comes from the Latin name for bull bile, Fel tauri. Taurine probably owes the numerous legends surrounding its origin and effects to this rather accidental trivial name. Taurine, 2-aminoethanesulfonic acid, is a biologically important chemical compound that was first extracted from the bile of bulls in 1824. Today, the substance is produced as an intermediate product in the manufacture of detergents. The chemical formula is: C2H7NO3S. The adult human body can produce taurine itself from the substances cysteine and vitamin B6 (pyridoxine). It is therefore not necessary for adults to consume it through food. Dogs can also produce taurine themselves, but cats cannot. Taurine is often referred to as an amino acid. This is not entirely correct, as amino acids are generally only referred to in the presence of carboxyl groups. However, taurine has a sulphonyl group instead. A better term would be aminosulfonic acid. Taurine is known as an additive in energy drinks. As taurine makes it easier for many substances to enter the bloodstream, it is said to increase the amount of caffeine in the body and invigorate the consumer.

Taurine fulfills important functions in the body

Taurine occurs naturally in the body and is found in particularly high concentrations in the brain, eyes, heart and muscles (5, 6). Unlike other amino acids, taurine is not used to synthesize proteins, but has a variety of functions and benefits in the body (2, 6, 14, 15, 16). Taurine is considered a conditionally essential amino acid. Taurine's direct functions in the body include maintaining good hydration and electrolyte balance in the body, as well as regulating minerals such as calcium in the cells. Taurine also plays a role in regulating the function and health of the immune system. Taurine contributes to the growth of the eyes and the brain. The largest amounts are found in the central nervous system, in the retina of the eyes and in blood platelets. Taurine is a component of a number of smaller proteins and neurotransmitters that are important for nerve functions. It can also calm and strengthen easily excitable cell membranes in the heart, nerves and blood platelets. Taurine also has an antioxidant effect. It can render free radicals harmless and, for example, bind and detoxify chemicals, environmental pollutants etc. in the liver. Taurine also promotes the balanced function of bile acids and contributes to a healthy fat metabolism. The most important aspect of taurine is its ability to facilitate the transfer of substances into the bloodstream. This is also the main effect when caffeine-containing drinks are consumed at the same time. Problems can arise if alcohol, medication or drugs are taken with these drinks, as taurine also increases the transfer of these substances into the bloodstream and thus their effect.

Potential health benefits of taurine

Many people take taurine as a supplement and some scientists refer to this amino acid as a "miracle molecule" (1, 2). Taurine has been shown to have a number of health benefits, including reducing the risk of certain diseases and improving athletic performance (3, 4). Taurine is considered very safe and has virtually no adverse side effects when used in reasonable doses.

Taurine could prevent diabetes and improve blood sugar control

Taurine may improve glycemic control and combat diabetes. Long-term supplementation with taurine has been shown to lower fasting blood glucose levels in diabetic rats without dietary changes or additional exercise (19). Fasting blood glucose levels are very important for health, as high fasting blood glucose levels are a key factor in the development of diabetes and other chronic diseases (20, 21). Some animal studies suggest that taurine supplementation may help prevent type 2 diabetes by reducing blood glucose levels and improving insulin sensitivity (22, 23). Interestingly, people with diabetes tend to have low taurine levels, which is another indicator that taurine may play a role in this disease. However, further research is needed to draw definitive conclusions about the relationship between taurine and diabetes

Summary: Taurine may be beneficial for people with diabetes as it can potentially lower blood sugar levels and reduce various risk factors for heart disease.

Taurine could improve heart health

Taurine could help reduce the risk of cardiovascular disease. Scientific research shows a link between higher levels of taurine and a significantly lower mortality rate from heart disease, as well as a reduction in cholesterol levels and blood pressure (8). Taurine may help lower blood pressure by reducing the resistance of blood vessel walls to blood flow. It may also minimize impulses in the brain that increase blood pressure (25, 26, 27). In a two-week study conducted with diabetic subjects, taurine supplements were found to reduce vascular stiffness, making it easier for the heart to pump blood throughout the body (28). In another study conducted with overweight subjects, 3 grams of taurine per day over a seven-week period reduced body weight and improved several risk factors for heart disease (29). In addition, studies have shown that supplementation with taurine can reduce inflammation and thickening of the arteries. In combination, all of these effects can dramatically reduce the risk of heart disease (8, 26, 27).

Summary: Taurine may reduce the risk of heart disease by reducing several key risk factors such as cholesterol levels and blood pressure.

Taurine may enhance exercise performance

Taurine may also have benefits for athletic performance. In studies conducted with animals, taurine allowed muscles to work harder and longer, while increasing the ability of muscles to contract and produce force. In mice, taurine reduced fatigue and muscle damage during exercise (30, 31, 32, 33). Human studies have shown that taurine accelerates the removal of waste products that can lead to fatigue and cause muscle burn. It also protects muscle cells from damage and oxidative stress (4, 34, 35). In addition, taurine increases fat burning during exercise (36). This could have a glycogen-sparing effect and increase training energy. Human studies suggest that trained athletes who supplement with taurine can increase their training performance. Cyclists and runners were able to cover longer distances with less fatigue (4, 34). Other studies support the role of taurine in reducing muscle damage. Subjects who performed potentially muscle-damaging weightlifting workouts had lower markers of muscle damage and suffered less muscle soreness after exercise (37, 38). In addition to these athletic performance benefits, taurine may support weight loss by increasing the use of fat as an energy source. In cyclists, supplementation with 1.66 grams of taurine increased fat burning by 16% (36).

Summary: Taurine plays several important roles in muscles and may support different aspects of performance by reducing fatigue, increasing fat burning and reducing muscle damage.

Other health benefits

Taurine has a surprisingly wide range of health benefits. It may improve other functions in the body, such as vision and hearing in some groups of people (39, 49). In one study, 12% of subjects who supplemented taurine were able to completely eliminate tinnitus, which is associated with hearing loss (41), Taurine is found in large amounts in the eyes and scientific research shows that eye problems can occur when these levels begin to drop. Increased levels are also believed to optimize vision and eye health (42, 43, 44). Because taurine helps regulate muscle contractions, taurine may reduce seizures and help treat conditions such as epilepsy (45, 46, 47). Taurine appears to work by binding to GABA receptors in the brain, which play a key role in controlling and calming the central nervous system (45, 46). Finally, taurine may protect liver cells from damage caused by free radicals or toxins. In one study, a dose of two grams of taurine three times a day reduced markers of liver damage while also reducing oxidative stress (48, 49). However, more scientific research is needed on most of these potential benefits of taurine.

Summary: Taurine has a wide range of potential benefits, from reducing seizures to improving vision.

Sources of taurine

The primary sources of taurine are animal foods such as meat, fish and dairy products (10). Although some processed vegetarian foods contain added taurine, these are unlikely to provide sufficient amounts to optimize taurine levels in the body (10). Taurine is often added to soft drinks and energy drinks, which can provide 600 to 1,000 mg of taurine per can. However, it is not recommended to consume energy drinks in large quantities as they contain other ingredients that can be harmful (11, 12). Since the form of taurine used in supplements and energy drinks is usually synthetic, these products are also suitable for vegetarians and vegans. The average diet provides about 40 to 400 mg of taurine per day, but studies have used dosages in the range of 400 to 6,000 mg per day (7, 13), which in other words means that the same results reported in these studies are unlikely to be observed with the amounts of taurine found in food.

Some taurine-rich foods contain per 100 grams

Mussels, fresh 240 mg
Tuna 70 mg Oysters 70 mg
Pork, fillet 50 mg
Lamb, fillet 47 mg
Beef, fillet 36 mg
Chicken, leg 34 mg
Cod 31 mg
Whole milk 6 mg

Does the daily diet cover the need for taurine

The need for taurine is usually covered by the diet and together with the body's own synthesis. Between 40 and 400 mg of taurine is usually ingested daily with food. Humans are rather poor at synthesizing taurine, around 50 to 125 mg are produced daily. Taurine levels are often very low in a diet low in taurine, for example a strict vegetarian diet that also avoids dairy products. As taurine is a conditionally essential amino acid, the body can produce the minimal amounts it needs for the body's basic daily functions. In rare cases, however, the body may require more taurine than the minimum amount produced, making taurine an essential amino acid for some people. Examples of this include people suffering from heart failure or kidney failure, as well as premature babies who have been fed intravenously (17). Certain people suffering from specific conditions such as heart disease or diabetes may also benefit from higher amounts in the form of supplements (2, 3, 7, 8, 9). If a taurine deficiency occurs during fetal development in the womb, serious consequences such as impaired brain function and poor blood sugar control may result (18).

Side effects and safety concerns

There are few known side effects from taking taurine. Occasionally, stomach upset may occur, and children may also experience increased drowsiness. Most studies report no side effects as long as taurine is consumed in the recommended amounts (11). However, although taurine supplements themselves are generally safe, deaths of athletes in Europe have been linked to energy drinks containing taurine. This has led to some countries either banning or restricting the sale of taurine (50). However, these deaths were more likely caused by high doses of caffeine or other substances used by these athletes. As with most amino acid-based supplements, problems can potentially occur in people with kidney problems (51, 52).

Taurine in sports

Taurine reacts with bile acid to promote fat burning.
Reduces cholesterol levels by lowering LDL levels.
Stimulates glycolysis (breakdown of carbohydrates in the body) and glycogenesis (new formation of sugar in the form of animal starch, as a storable, energy-rich carbohydrate, especially in the liver and muscles).

Dosage and use of taurine supplements

The most common dosage is in the range of 500 to 2,000 mg taurine per day. However, the upper non-toxic limit is significantly higher and even dosages above 2,000 mg appear to be well tolerated. Scientific research suggests that up to 3,000 mg of taurine per day is safe and harmless over a lifetime (53). Although some studies have used higher doses over a shorter period of time, 3,000 mg per day will be sufficient to maximize the benefits of taurine while still remaining in the safe range (53, 54). The easiest and most cost-effective way to achieve these amounts is to use supplements in tablet, capsule or powder form. Although taurine can be consumed naturally in the form of meat, fish and dairy products, most people will not consume sufficient amounts of these foods to achieve the doses used in the studies described above (13). The best time to take taurine is before and after exercise. Taurine should be taken at the same time as carnosine, glutamine and creatine. This promotes muscle growth and strength gain.

Conclusion

Some scientists refer to taurine as a "miracle molecule" because there are few supplements that have so many potential health and athletic performance benefits.

Whether you are looking to improve your health or optimize your athletic performance, taurine can be a very cost-effective and safe addition to your supplement program.

References

Further sources

J Orthop Sci. 2003;8(3):415-9. effects of taurine administration in rat skeletal muscles on exercise. Yatabe Y, Miyakawa S, Miyazaki T, Matsuzaki Y, Ochiai N.
Med Sci Sports Exerc. 2002 May;34(5):793-7. Decreased taurine concentration in skeletal muscles after exercise for various durations. Matsuzaki Y, Miyazaki T, Miyakawa S, Bouscarel B, Ikegami T, Tanaka N.
J Pharmacol Exp Ther. 1998 Sep;286(3):1183-90. Chronic administration of taurine to aged rats improves the electrical and contractile properties of skeletal muscle fibers. Pierno S, De Luca A, Camerino C, Huxtable RJ, Camerino DC.
Amino Acids. 2001;20(1):75-82. The influence of a taurine containing drink on cardiac parameters before and after exercise measured by echocardiography. Baum M, Weiss M.
J Pharmacol Exp Ther. 2003 Jan;304(1):453-63. Enhanced dystrophic progression in mdx mice by exercise and beneficial effects of taurine and insulin-like growth factor-1. De Luca A, Pierno S, Liantonio A, Cetrone M, Camerino C, Fraysse B, Mirabella M, Servidei S, Ruegg UT, Conte Camerino D.
Eur J Surg. 2000 May;166(5):375-9. Taurine protects against early and late skeletal muscle dysfunction secondary to ischaemia reperfusion injury. McLaughlin R, Bowler D, Kelly CJ, Kay E, Bouchier-Hayes D.
Altern Med Rev. 1998 Apr;3(2):128-36. therapeutic applications of taurine. Birdsall TC.
J Cardiovasc Pharmacol. 2003 May;41(5):726-33. taurine renders the cell resistant to ischemia-induced injury in cultured neonatal rat cardiomyocytes. Takahashi K, Ohyabu Y, Takahashi K, Solodushko V, Takatani T, Itoh T, Schaffer SW, Azuma J.
Drug Discovery. 1998 Apr;48(4):360-4. Protective effects of taurine against reperfusion-induced arrhythmias in isolated ischemic rat heart. Chahine R, Feng J.
Biol Trace Elem Res. 2002 Summer;87(1-3):171-82. Cardiac functions and taurine's actions at different extracellular calcium concentrations in forced swimming stress-loaded rats. Satoh H, Nakatani T, Tanaka T, Haga S.
Amino Acids. 2002;23(4):381-93. Treatment of hypertension with oral taurine: experimental and clinical studies. Militante JD, Lombardini JB.
Biosci Biotechnol Biochem. 2002 Aug;66(8):1755-8. Improving effect of dietary taurine supplementation on the oxidative stress and lipid levels in the plasma, liver and aorta of rabbits fed on a high-cholesterol diet. Balkan J, Kanbagli O, Hatipoglu A, Kucuk M, Cevikbas U, Aykac-Toker G, Uysal M.
Amino Acids. 2002;23(4):433-9. Dietary taurine enhances cholesterol degradation and reduces serum and liver cholesterol concentrations in rats fed a high-cholesterol diet. Yokogoshi H, Oda H.
Clin Exp Pharmacol Physiol. 2003 Apr;30(4):295-9. Effects of taurine on serum cholesterol levels and development of atherosclerosis in spontaneously hyperlipidaemic mice. Matsushima Y, Sekine T, Kondo Y, Sakurai T, Kameo K, Tachibana M, Murakami S.
J Nutr Sci Vitaminol (Tokyo). 2002 Dec;48(6):483-90. The effect of taurine on plasma cholesterol concentration in genetic type 2 diabetic GK rats. Nishimura N, Umeda C, Ona H, Yokogoshi H.
Circulation. 2001 Sep 4;104(10):1165-70. taurine prevents the decrease in expression and secretion of extracellular superoxide dismutase induced by homocysteine: amelioration of homocysteine-induced endoplasmic reticulum stress by taurine. Nonaka H, Tsujino T, Watari Y, Emoto N, Yokoyama M.
Circulation. 2003 Jan 28;107(3):410-5. Taurine and vitamin C modify monocyte and endothelial dysfunction in young smokers. Fennessy FM, Moneley DS, Wang JH, Kelly CJ, Bouchier-Hayes DJ.
J Surg Res. 2003 Oct;114(2):298-9. Taurine supplementation reverses endothelial cell dysfunction and promotes mobilization of endothelial progenitor cells. Moloney MA, Kelly JJ, Condron CM, Roche-Nagle G, O'Donnell DH, Fennessy FM, Bouchier-Hayes DJ.
Nutr Neurosci. 2001;4(6):439-43. Taurine as a micronutrient in development and regeneration of the central nervous system. Lima L, Obregon F, Cubillos S, Fazzino F, Jaimes I.
Salimaki J, Scriba G, Piepponen TP, Rautolahti N, Ahtee L. The effects of systemically administered taurine and N-pivaloyltaurine on striatal extracellular dopamine and taurine in freely moving rats. Naunyn Schmiedebergs Arch Pharmacol. 2003 Aug;368(2):134-41. Epub 2003 Jul 26.
Arch Physiol Biochem. 2001 Feb;109(1):90-4. Taurine protects against carbon tetrachloride toxicity in the cultured neurons and in vivo. Vohra BP, Hui X.
Int J Neurosci. 2001 Aug;108(1-2):55-67. Taurine increases rat survival and reduces striatal damage caused by 3-nitropropionic acid. Rivas-Arancibia S, Rodriguez AI, Zigova T, Willing AE, Brown WD, Cahill DW, Sanberg PR.
Eur J Pharmacol. 2003 May 2;468(1):21-5. Taurine reduces ammonia- and N-methyl-D-aspartate-induced accumulation of cyclic GMP and hydroxyl radicals in microdialysates of the rat striatum. Hilgier W, Anderzhanova E, Oja SS, Saransaari P, Albrecht J.
Acupunct Electrother Res. 2002;27(2):129-36. Effect of taurine in combination with electroacupuncture on neuronal damage following transient focal cerebral ischemia in rats. Guo J, Li R, Zhao P, Cheng J.
Brain Res. 2003 Jul 11;977(2):290-3. Changes in the striatal extracellular levels of dopamine and dihydroxyphenylacetic acid evoked by ammonia and N-methyl-D-aspartate: modulation by taurine. Anderzhanova E, Oja SS, Saransaari P, Albrecht J.
Adv Exp Med Biol. 2003;526:527-36. taurine regulates mitochondrial calcium homeostasis. El Idrissi A, Trenkner E.
Epilepsia. 2003 Sep;44(9):1145-52. effects of taurine and glycine on epileptiform activity induced by removal of mg2+ in combined rat entorhinal cortex-hippocampal slices. Kirchner A, Breustedt J, Rosche B, Heinemann UF, Schmieden V.
Adv Exp Med Biol. 2003;526:515-25. Prevention of epileptic seizures by taurine. El Idrissi A, Messing J, Scalia J, Trenkner E.