Taurine: The Mighty Amino Acid for Optimal Health

Key Takeaways

  1. Taurine supports heart health, regulates blood pressure, and reduces oxidative stress.
  2. Essential for muscle function, brain health, and cognitive function.
  3. Aids in insulin sensitivity, metabolic health, and liver detoxification.
  4. Found abundantly in animal-based foods like meat, fish, and dairy.
  5. Taurine supplements can enhance overall health, especially at 500mg daily.

Introduction

Taurine is a powerful amino acid essential for optimal health. It plays a crucial role in various bodily functions, from heart health to muscle performance.

What is Taurine?

Taurine: The Mighty Amino Acid for Optimal Health

Taurine is a unique amino acid vital for many physiological processes. Unlike other amino acids, it isn’t used to build proteins.

Instead, taurine supports functions like bile salt formation, eye health, heart function, and the development of the nervous system.

Animal-based foods are rich sources of taurine, making them an important part of a balanced diet.

Health Benefits of Taurine

Cardiovascular Health

Taurine: The Mighty Amino Acid for Optimal Health

Taurine significantly impacts heart health. It helps regulate blood pressure and cholesterol levels, reduces oxidative stress, and protects the heart by modifying blood lipids.

Taurine’s ability to lower blood pressure is attributed to its role in vasodilation and inhibiting the production of angiotensin II.

Muscle Function and Athletic Performance

Taurine enhances muscle function and recovery. It increases calcium storage capacity, improves the sensitivity of force-generating proteins, promotes fat utilization, reduces glycogen use, and enhances mitochondrial function, making it beneficial for athletes and active individuals.

Brain Health and Cognitive Function

Taurine supports brain health by regulating neurotransmitters and protecting against neurotoxicity.

Its antioxidant properties help scavenge free radicals and regulate antioxidant enzymes, contributing to improved cognitive function and mental clarity.

Eye Health

Taurine is crucial for maintaining retinal health. It helps protect the eyes from oxidative stress and supports overall visual function.

Taurine and Metabolic Health

Taurine positively affects insulin sensitivity and glucose metabolism, making it beneficial for managing diabetes and metabolic syndrome.

It also supports liver function and detoxification processes, playing a key role in metabolic health.

Immune System Support

Taurine supports the immune system by reducing inflammation and oxidative stress. It modulates immune responses and helps maintain overall immune function, contributing to better health and disease prevention.

Dietary Sources of Taurine

Animal-based foods are the best sources of taurine. These include:

  • Meat (beef, lamb, pork)
  • Fish (salmon, mackerel, sardines)
  • Dairy products (milk, cheese, yogurt)

Adding Taurine to Your Diet

Increasing taurine intake through diet is simple with these tips:

  • Eat More Meat: Include beef, lamb, or pork in your meals.
  • Enjoy Fish: Add salmon, mackerel, or sardines to your diet.
  • Consume A2 Dairy: Add milk, cheese, or yogurt to your daily intake.

Heat Sensitivity

Taurine is relatively heat-stable but prolonged cooking times and high temperatures can lead to some degradation. The extent of taurine loss can vary depending on the cooking method.

Cooking Methods and Taurine Retention
  1. Boiling and Steaming: These methods can lead to some loss of taurine as it leaches into the cooking water. However, steaming tends to preserve more taurine compared to boiling.
  2. Baking and Roasting: Moderate loss of taurine can occur with these methods, especially if the cooking duration is long and temperatures are high.
  3. Frying: Deep frying can cause significant taurine loss due to the high temperatures involved.
  4. Grilling and Broiling: Similar to frying, these methods can result in substantial taurine loss because of the high direct heat.

To retain the most taurine in your food:

  • Choose gentler cooking methods, such as steaming or baking at lower temperatures.
  • Avoid prolonged cooking times to minimize nutrient loss.
  • Consume cooking liquids, like broths or soups, when boiling meats, as taurine can leach into the liquid.

Taurine Supplements

Taurine supplements can be a convenient way to ensure adequate intake. Recommended dosages typically start at 500mg daily.

Taurine: The Mighty Amino Acid for Optimal Health
Credit – amazon.com

Country Life

Taurine

  • Taurine is a vital amino acid found in the nervous system and muscles, essential for nerve activity.
  • Vitamin B6 is added to improve taurine utilization.
  • Ensures potency, from tested raw materials to final packaging.
  • Uses pure, laboratory-tested ingredients to guarantee authenticity.
  • Responsibly made: Gluten-free, vegan, kosher, and eco-friendly, supporting wind power and free from common allergens and additives.

Supplements are available in various forms, including capsules and powders. Always consult with a healthcare provider before starting any new supplement to ensure it’s appropriate for your needs.

How Taurine Supports Overall Health

Liver Health & Detoxification

Taurine supports liver function and aids in detox processes, helping the body eliminate toxins efficiently.

Healthy Aging

Taurine promotes healthy aging by protecting cells from damage, supporting cognitive function, and maintaining physical health.

Insulin Sensitivity and Metabolism

Taurine improves insulin sensitivity, supports glucose metabolism, and aids in managing diabetes and metabolic syndrome.

Electrolyte Balance and Immune Function

Taurine helps maintain electrolyte balance and modulates the immune system, contributing to overall health and disease prevention.

Conclusion

Taurine is a vital amino acid with numerous health benefits. From supporting heart and brain health to enhancing athletic performance and metabolic function, taurine plays a crucial role in overall well-being. Including taurine-rich foods in your diet and considering supplements can help ensure you receive the full range of benefits this mighty amino acid offers.

FAQs

Does freezing food affect taurine content? Freezing food does not significantly affect taurine levels. The primary concern with taurine loss is during cooking, not storage.

Can I supplement taurine if I am worried about losing it through cooking? Yes, taurine supplements are available and can be an option if you are concerned about not getting enough through your diet.

Are there any plant-based sources of taurine? Taurine is primarily found in animal-based foods. Plant-based sources generally do not contain significant amounts of taurine, making it important for those on plant-based diets to consider supplementation.

Does microwaving food affect taurine levels? Microwaving can cause some taurine loss, but it is generally less than methods involving higher heat and longer cooking times.

How much taurine is recommended daily? While there is no established daily recommended intake for taurine, typical diets provide about 40-400 mg of taurine per day. For those considering supplementation, doses often range from 500-2000 mg per day, but it’s best to consult with a healthcare provider.

Research


Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine supplementation improves functional capacity, myocardial oxygen consumption, and electrical activity in heart failure. Journal of Dietary Supplements, 14(4), 422–432. 
https://doi.org/10.1080/19390211.2016.1267059

Antonarakis, S. E. (2020). Taurine newborn screening to prevent one form of retinal degeneration and cardiomyopathy. European Journal of Human Genetics, 28(11), 1479–1480. https://doi.org/10.1038/s41431-020-0671-3

Baliou, S., Adamaki, M., Ioannou, P., Pappa, A., Panayiotidis, M. I., Spandidos, D. A., …, & Zoumpourlis, V. (2021). Protective role of taurine against oxidative stress (Review). Molecular Medicine Reports, 24(2). https://doi.org/10.3892/mmr.2021.12242

Bkaily, G., Jazzar, A., Normand, A., Simon, Y., Al-Khoury, J., & Jacques, D. (2020). Taurine and cardiac disease: State of the art and perspectives. Canadian Journal of Physiology and Pharmacology, 98(2), 67–73. https://doi.org/10.1139/cjpp-2019-0313

Bouckenooghe, T., Remacle, C., & Reusens, B. (2006). Is taurine a functional nutrient? Current Opinion in Clinical Nutrition and Metabolic Care, 9(6), 728–733. https://doi.org/10.1097/01.mco.0000247469.26414.55

Caine, J. J., & Geracioti, T. D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleveland Clinic Journal of Medicine, 83(12), 895–904. htps://doi.org/10.3949/ccjm.83a.15050

Castelli, V., Paladini, A., d'Angelo, M., Allegretti, M., Mantelli, F., Brandolini, L., …, & Varrassi, G. (2021). Taurine and oxidative stress in retinal health and disease. CNS Neuroscience and Therapeutics, 27(4), 403–412. 
https://doi.org/10.1111/cns.13610

Chaudhry, S., Tandon, B., Gupta, A., & Gupta, S. (2018). Taurine: A potential mediator for periodontal therapy. Indian Journal of Dental Research, 29(6), 808–811. https://doi.org/10.4103/ijdr.IJDR_123_17

Chawla, D. (2018). Taurine and neonatal nutrition. Indian Journal of Pediatrics, 85(10), 829. https://doi.org/10.1007/s12098-018-2781-2

Chen, Q., Li, Z., Pinho, R. A., Gupta, R. C., Ugbolue, U. C., Thirupathi, A., & Gu, Y. (2021). The dose response of taurine on aerobic and strength exercises: A systematic review. Frontiers in Physiology, 12, 700352. https://doi.org/10.3389/fphys.2021.700352

Chesney, R. W., Han, X., & Patters, A. B. (2010). Taurine and the renal system. Journal of Biomedical Science, 17(Suppl 1), S4. https://doi.org/10.1186/1423-0127-17-S1-S4

Chung, M. C., Malatesta, P., Bosquesi, P. L., Yamasaki, P. R., Santos, J. L., & Vizioli, E. O. (2012). Advances in drug design based on the amino acid approach: Taurine analogues for the treatment of CNS diseases. Pharmaceuticals (Basel), 5(10), 1128–1146. https://doi.org/10.3390/ph5101128

Collin, C., Gautier, B., Gaillard, O., Hallegot, P., Chabane, S., Bastien, P., …, & Bernard, B. A. (2006). Protective effects of taurine on human hair follicle grown in vitro. International Journal of Cosmetic Science, 28(4), 289–298. https://doi.org/10.1111/j.1467-2494.2006.00334.x

Colovic, M. B., Vasic, V. M., Djuric, D. M., & Krstic, D. Z. (2018). Sulphur-containing amino acids: Protective role against free radicals and heavy metals. Current Medicinal Chemistry, 25(3), 324–335. https://doi.org/10.2174/0929867324666170609075434

Curran, C. P., & Marczinski, C. A. (2017). Taurine, caffeine, and energy drinks: Reviewing the risks to the adolescent brain. Birth Defects Research, 109(20), 1640–1648. https://doi.org/10.1002/bdr2.1177

De Luca, A., Pierno, S., & Camerino, D. C. (2015). Taurine: The appeal of a safe amino acid for skeletal muscle disorders. Journal of Translational Medicine, 13, 243. https://doi.org/10.1186/s12967-015-0610-1

Duchan, E., Patel, N. D., & Feucht, C. (2010). Energy drinks: A review of use and safety for athletes. The Physician and Sportsmedicine, 38(2), 171–179. https://doi.org/10.3810/psm.2010.06.1796

El Idrissi, A., Shen, C. H., & L'Amoreaux, W.J. (2013). Neuroprotective role of taurine during aging. Amino Acids, 45(4), 735–750. https://doi.org/10.1007/s00726-013-1544-7

Froger, N., Moutsimilli, L., Cadetti, L., Jammoul, F., Wang, Q. P., Fan, Y., …, & Picaud, S. (2014). Taurine: The comeback of a neutraceutical in the prevention of retinal degenerations. Progress in Retinal and Eye Research, 41, 44–63. https://doi.org/10.1016/j.preteyeres.2014.03.001

Guizoni, D. M., Freitas, I. N., Victorio, J. A., Possebom, I. R., Araujo, T. R., Carneiro, E. M., & Davel, A. P. (2021). Taurine treatment reverses protein malnutrition-induced endothelial dysfunction of the pancreatic vasculature: The role of hydrogen sulfide. Metabolism, 116, 154701. https://doi.org/10.1016/j.metabol.2021.154701

Gutierrez-Hellin, J., & Varillas-Delgado, D. (2021). Energy drinks and sports performance, cardiovascular risk, and genetic associations; future prospects. Nutrients, 13(3). https://doi.org/10.3390/nu13030715

Han, X., & Chesney, R. W. (2012). The role of taurine in renal disorders. Amino Acids, 43(6), 2249–2263. https://doi.org/10.1007/s00726-012-1314-y

Heird, W. C. (2004). Taurine in neonatal nutrition--revisited. Archives of Disease in Childhood - Fetal and Neonatal Edition, 89(6), F473–474. https://doi.org/10.1136/adc.2004.055095

Inam, U. L., Piao, F., Aadil, R. M., Suleman, R., Li, K., Zhang, M., …, & Ahmed, Z. (2018). Ameliorative effects of taurine against diabetes: A review. Amino Acids, 50(5), 487–502. https://doi.org/10.1007/s00726-018-2544-4

Ito, T., Schaffer, S., & Azuma, J. (2014). The effect of taurine on chronic heart failure: Actions of taurine against catecholamine and angiotensin II. Amino Acids, 46(1), 111–119. https://doi.org/10.1007/s00726-013-1507-z

Jacobsen, J. G., & Smith, L. H. (1968). Biochemistry and physiology of taurine and taurine derivatives. Physiological Reviews, 48(2), 424–511. https://doi.org/10.1152/physrev.1968.48.2.424

Jeong, J. S., & Choi, M. J. (2019). The intake of taurine and major food source of taurine in elementary school children in korea. Advances in Experimental Medicine and Biology, 1155, 349–358. https://doi.org/10.1007/978-981-13-8023-5_33

Jong, C. J., Azuma, J., & Schaffer, S. (2012). Mechanism underlying the antioxidant activity of taurine: Prevention of mitochondrial oxidant production. Amino Acids, 42(6), 2223–2232. https://doi.org/10.1007/s00726-011-0962-7

Jong, C. J., Sandal, P., & Schaffer, S. W. (2021). The role of taurine in mitochondria health: More than just an antioxidant. Molecules, 26(16). https://doi.org/10.3390/molecules26164913

Joseph, G., Varughese, A., & Daniel, A. (2021). Determination of total proteinogenic amino acids and taurine by pre-column derivatization and UHPLC: Single laboratory validation, first action official method SM 2019.09. Journal of AOAC International, 104(2), 431–446. https://doi.org/10.1093/jaoacint/qsaa124

Kilb, W., & Fukuda, A. (2017). Taurine as an essential neuromodulator during perinatal cortical development. Frontiers in Cellular Neuroscience, 11, 328. https://doi.org/10.3389/fncel.2017.00328

Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. International Society of Sport Nutrition, 18(1), 39. https://doi.org/10.1186/s12970-021-00438-0

Laidlaw, S. A., Grosvenor, M., & Kopple, J. D. (1990). The taurine content of common foodstuffs. Journal of Parenteral and Enteral Nutrition, 14(2), 183–188. https://doi.org/10.1177/0148607190014002183

Liu, C. L., Watson, A. M., Place, A. R., & Jagus, R. (2017). Taurine biosynthesis in a fish liver cell line (ZFL) adapted to a serum-free medium. Marine Drugs, 15(6). https://doi.org/10.3390/md15060147

Lourenco, R., & Camilo, M. E. (2002). Taurine: A conditionally essential amino acid in humans? An overview in health and disease. Nutricion Hospitalaria, 17(6), 262–270

Marcinkiewicz, J., & Kontny, E. (2014). Taurine and inflammatory diseases. Amino Acids, 46(1), 7–20. https://doi.org/10.1007/s00726-012-1361-4

Mersman, B., Zaidi, W., Syed, N. I., & Xu, F. (2020). Taurine promotes neurite outgrowth and synapse development of both vertebrate and invertebrate central neurons. Frontiers in Synaptic Neuroscience, 12, 29. https://doi.org/10.3389/fnsyn.2020.00029

Militante, J., & Lombardini, J. B. (2004). Age-related retinal degeneration in animal models of aging: Possible involvement of taurine deficiency and oxidative stress. Neurochemical Research, 29(1), 151–160. https://doi.org/10.1023/b:nere.0000010444.97959.1b

Miyazaki, T., Sasaki, S. I., Toyoda, A., Shirai, M., Ikegami, T., Matsuzaki, Y., & Honda, A. (2019). Influences of taurine deficiency on bile acids of the bile in the cat model. Advances in Experimental Medicine and Biology, 1155, 35–44. https://doi.org/10.1007/978-981-13-8023-5_4

Mousavi, K., Niknahad, H., Ghalamfarsa, A., Mohammadi, H., Azarpira, N., Ommati, M. M., & Heidari, R. (2020). Taurine mitigates cirrhosis-associated heart injury through mitochondrial-dependent and antioxidative mechanisms. Clinical and Experimental Hepatology, 6(3), 207–219. https://doi.org/10.5114/ceh.2020.99513

Nakaya, Y., Minami, A., Harada, N., Sakamoto, S., Niwa, Y., & Ohnaka, M. (2000). Taurine improves insulin sensitivity in the Otsuka Long-Evans Tokushima Fatty rat, a model of spontaneous type 2 diabetes. American Journal of Clinical Nutrition, 71(1), 54–58. https://doi.org/10.1093/ajcn/71.1.54

National Library of Medicine (US). (2022). PubChem Compound Summary for CID 1123. Taurine | C2H7NO3S. PubChem. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Taurine

Rais, N., Ved, A., Ahmad, R., Parveen, K., & Mujeeb, M. (2021). In-vitro antioxidant and antidiabetic activity of the combined s-allyl cysteine and taurine. International Journal of Research in Pharmacy and Science, 12(11), 5747–5756. https://doi.org/10.13040/IJPSR.0975-8232.12(11).5747-56

Roysommuti, S., & Wyss, J. M. (2014). Perinatal taurine exposure affects adult arterial pressure control. Amino Acids, 46(1), 57–72. https://doi.org/10.1007/s00726-012-1417-5

Schaffer, S., & Kim, H. W. (2018). Effects and mechanisms of taurine as a therapeutic agent. Biomolecules and Therapeutics (Seoul), 26(3), 225–241. https://doi.org/10.4062/biomolther.2017.251

Schaffer, S. W., Shimada, K., Jong, C. J., Ito, T., Azuma, J., & Takahashi, K. (2014). Effect of taurine and potential interactions with caffeine on cardiovascular function. Amino Acids, 46(5), 1147–1157. https://doi.org/10.1007/s00726-014-1708-0

Shao, A., & Hathcock, J. N. (2008). Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regulatory Toxicology and Pharmacology, 50(3), 376–399. https://doi.org/10.1016/j.yrtph.2008.01.004

Sinha, M., Manna, P., & Sil, P. C. (2007). Taurine, a conditionally essential amino acid, ameliorates arsenic-induced cytotoxicity in murine hepatocytes. Toxicology in Vitro, 21(8), 1419–1428. https://doi.org/10.1016/j.tiv.2007.05.010

Spriet, L. L., & Whitfield, J. (2015). Taurine and skeletal muscle function. Current Opinion in Clinical Nutrition and Metabolic Care, 18(1), 96–101. https://doi.org/10.1097/MCO.0000000000000135

Suarez, L. M., Munoz, M. D., Martin Del Rio, R., & Solis, J. M. (2016). Taurine content in different brain structures during ageing: Effect on hippocampal synaptic plasticity. Amino Acids, 48(5), 1199–1208. https://doi.org/10.1007/s00726-015-2155-2

Su, Y., Fan, W., Ma, Z., Wen, X., Wang, W., Wu, Q., & Huang, H. (2014). Taurine improves functional and histological outcomes and reduces inflammation in traumatic brain injury. Neuroscience, 266, 56–65. https://doi.org/10.1016/j.neuroscience.2014.02.006

Sun, Q., Wang, B., Li, Y., Sun, F., Li, P., Xia, W., …, & Zhu, Z. (2016). Taurine supplementation lowers blood pressure and improves vascular function in prehypertension: Randomized, double-blind, placebo-controlled study. Hypertension, 67(3), 541–549. https://doi.org/10.1161/HYPERTENSIONAHA.115.06624

Tao, X., Zhang, Z., Yang, Z., & Rao, B. (2022). The effects of taurine supplementation on diabetes mellitus in humans: A systematic review and meta-analysis. Food Chemistry: Molecular Sciences, 4, 100106. 
https://doi.org/10.1016/j.fochms.2022.100106

Ueki, I., & Stipanuk, M. H. (2007). Enzymes of the taurine biosynthetic pathway are expressed in rat mammary gland. Journal of Nutrition, 137(8), 1887–1894. https://doi.org/10.1093/jn/137.8.1887

Veeravalli, S., Phillips, I. R., Freire, R. T., Varshavi, D., Everett, J. R., & Shephard, E. A. (2020). Flavin-containing Monooxygenase 1 Catalyzes the production of taurine from hypotaurine. Drug Metabolism and Disposition, 48(5), 378–385. https://doi.org/10.1124/dmd.119.089995

Wang, X., He, G., Mai, K., Xu, W., & Zhou, H. (2016). Differential regulation of taurine biosynthesis in rainbow trout and Japanese flounder. Scientific Reports, 6, 21231. https://doi.org/10.1038/srep21231

Wu, G. (2020). Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health. Amino Acids, 52(3), 329–360. https://doi.org/10.1007/s00726-020-02823-6

Wu, G. F., Ren, S., Tang, R. Y., Xu, C., Zhou, J. Q., Lin, S. M., …, & Yang, J. C. (2017). Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats. Scientific Reports, 7(1), 4989. https://doi.org/10.1038/s41598-017-05051-3

Yoshimura, T., Manabe, C., Inokuchi, Y., Mutou, C., Nagahama, T., & Murakami, S. (2021). Protective effect of taurine on UVB-induced skin aging in hairless mice. Biomedicine and Pharmacotherapy, 141, 111898. https://doi.org/10.1016/j.biopha.2021.111898

Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *

Explore More

Legal Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products found on the website are not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is for informational purposes only and does not establish a doctor-patient relationship. Please be sure to consult your physician before taking these or any other health-related interventions. Affiliate Disclaimer: openintegrative.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to (“openintegrative.com” (amazon.com, or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com).

Copyright © 2024 Open Integrative. All rights reserved.

Scroll to Top