Taurine: Benefits, Side Effects & Dosage
What is Taurine? Taurine is a chemical found in the human body that makes bile acids, stabilizes cell
membranes and regulates calcium. It’s a key component for the heart and helps develop muscles, the nervous system and the retina. It also functions as an antioxidant.
It’s commonly known as an amino acid, but technically it doesn’t include a molecule that “true” amino acids contain (carboxylic acid). Taurine is an amino sulfonic acid and sometimes called a beta amino acid. The body requires amino acids to make protein.
Food sources of taurine include fish, dairy and meat. Vegans typically have lower amounts of it, due to their dietary restrictions. Taurine is also an additive in energy drinks.
Taurine prevents too much salt from entering the cells and maintains the potassium and magnesium levels inside the cell.
Babies whose mothers don’t get enough taurine end up neurologically impaired. They have difficulty tolerating glucose and can suffer from gestational diabetes (x).
At the other end of the life spectrum, it’s common to lose this amino acid as we age (x). Supplements can help provide the body with enough taurine to continue receiving these advantages.
Benefits of Taurine Taurine helps prevent cell death (apoptosis) of healthy cells (x). Here are some of its other benefits.
Glucose Control Studies show that taurine supplements help diabetic animals to lose weight and lower blood sugar levels (x). If high blood sugar remains uncontrolled for a long enough time, the nerves that send signals from the feet and hands can be damaged. Taurine also helps prevent and possibly reverse nerve damage from the disease (x).
Although there haven’t been enough human studies to determine whether we get the same effect, it has been shown to help people with diabetes. Combined with metformin, taurine protects against chemical and metabolic stress (x).
Obesity and Inflammation Not having enough taurine in the body promotes obesity, so supplements may help control the condition (x). High levels are associated with lower body mass, lower blood pressure and better cholesterol levels (x). Overweight, non-diabetic young adults lost weight when taking taurine supplements (x).
Inflammation occurs when the body recognizes there is something harmful present. It’s part of the immune system. Unchecked, it can result in chronic disease.
Taurine acts as an anti-inflammatory to prevent obesity (x). It has the potential to improve the insulin resistance that occurs with obesity (x).
In general, taurine has anti-inflammatory and anti-microbial properties, so it plays a vital role in the body’s immune system (x). In addition to diabetes and obesity, chronic inflammation occurs in several conditions such as Alzheimer’s disease and chronic kidney disease.
Advanced glycation is an inflammation factor that occurs when proteins and fats are damaged by sugar, resulting in AGEs (advanced glycation end products). A benefit of taurine appears to be the reduction of glycation, thereby preventing the formation of some AGEs (x).
Metabolic syndrome includes conditions such as diabetes and obesity that can lead to heart disease. Taurine helps reduce the effects of metabolic syndrome by lowering triglycerides, regulating blood sugar, improving cholesterol levels and reducing blood pressure (x).
Heart Health Taurine reduces the level of some blood components that lead to heart disease (x).
Atherosclerosis is an artery disease that often results in heart attacks and strokes. When the lining of the arteries is damaged by smoking, high cholesterol or high blood
pressure, plaque forms. Taurine helps to slow down atherosclerosis (x).
Cholesterol in the blood is a marker for heart disease. High levels of low-density lipoprotein (LDL, the “bad” type) often lead to heart disease, along with high amounts of triglycerides. Too much LDL causes it to stick to artery walls, which reduces blood flow within them.
Taurine improves cholesterol in three different ways — clearing it from the blood, converting it to bile and then excreting bile and cholesterol from the intestine (x).
Congestive (or chronic) heart failure occurs when your heart can’t pump enough blood for your body’s needs. People with this condition are often short of breath and extremely fatigued. Taurine benefits include helping the heart contract more forcefully, which increases blood flow (x).
Homocysteine is an amino acid found in blood. High amounts of it are associated with increased risk of heart disease. Taurine supplements reduce the levels of homocysteine in people with diabetes (x).
Muscle and Exercise People interested in bodybuilding benefit from taurine supplements. Taurine reduces muscle soreness after exercise (x). It also helps burn more fat while active (x) and reduces inflammation induced by exercise (x), including muscle damage (x).
Studies show those who have experienced previous heart damage benefit from taurine supplements when exercising (x). It also helps build stamina (x).
Aids Brain Functioning Our brains tend to have a lot of free taurine floating around, compared to other amino acids. It helps regulate the activity and excitability in the brain’s thalamus (x). This structure in the brain relays most of the sensory inputs, such as taste, feel and sight; however not scent.
Taurine regulates calcium, which prevents calcium deposits, protecting the brain (x). It inhibits the ability of calcium freely available in the brain to damage neurons (x).
Not only does it work to prevent damage to neurons, but it also helps create new brain cells and supports the survival of new neurons. The new brain cells are generated in the hippocampus of the brain, which is responsible for memory. Taurine powder may be helpful for patients with Parkinson’s disease due to these cell-building properties (x).
Reduces Anxiety The benefits of taurine may also include preventing anxiety (x).
GABA (gamma amino butyric acid) is a calming neurotransmitter. Taurine is very similar to GABA and binds to the same receptors (x), so it produces an “anxiolytic effect” which reduces anxiety. Research shows that taurine reduces anxiety in animals (x).
It’s also a potential manager of bipolar disorder (sometimes known as manic depression). GABA is depleted both in the manic and the depressive stages of the disease. This leads to excessive release of two neurotransmitters (dopamine and norepinephrine). Taurine inhibits both dopamine and norepinephrine, and many believe it can be effective for treating the disorder (x).
Reduces Epileptic Seizures Taurine is involved in muscle contractions (x). Research showed a reduction in seizures in epileptic mice (x). It may also affect human epilepsy, but more research is necessary to confirm this (x).
Derivatives or analogs of taurine might prove more beneficial for epileptics since taurine itself does not readily cross the blood-brain barrier. This wall of cells helps filter out harmful substances like certain bacteria from invading the brain, but it also prevents valuable elements from passing through as well.
Helps Sleep Deprivation Sleep deprivation causes increased levels of taurine in the blood, contributing to the anti-depressant effect of the sleep deprivation (x).
It’s also essential in making the sleep hormone melatonin (x). The hormone’s main job is to regulate our day/night cycles. When it’s dark, the body produces more melatonin in preparation for sleep. When it’s light, there’s less melatonin.
Eye Health Taurine helps protect the eyes by supporting the retina. It also reduces damage caused by light in the eyes (x). Cataracts in the eye occur when the lens becomes cloudy, which leads to blurred vision. As the lens turns brown with aging, vision may have a brownish tint.
Cataracts are more common in the elderly, but can also occur at younger ages. The blurring and browning usually start causing problems for those over 60. Not having enough taurine, folate or vitamin B6 is associated with cataracts in the elderly (x).
Prevents Liver Damage Fatty liver disease and cirrhosis are results of drinking too much alcohol. Breaking alcohol down in the liver removes alcohol from the system, but over time this process results in liver damage. Studies show taurine helps prevent these liver conditions in animals (x). A deficiency is associated with behavior changes, as alcohol alters the brain (x).
Other benefits of taurine include protecting oxidative stress in patients with gum disease, decreases the effects of tinnitus and helps with skin hydration and maintaining healthy hair follicles.
Taurine Side Effects Recommended dosages of taurine are usually well-tolerated. People with kidney issues should be cautious when taking these supplements.
Dosage Taurine is available in both powder and capsule form. For taurine powder, take 500 mg twice a day. If a physician suggests another dosage, it is best to abide by their instructions. When taking taurine capsules, take two capsules (1,000 mg) daily. Again, if a doctor suggests otherwise, follow their advice.
The Bottom Line An almost-amino acid and almost-neurotransmitter, taurine is a crucial compound in the human body. It’s present primarily in meat, seafood and dairy. It is essential not only for healthy development in infants, but for healthy adults as well.
Benefits of taurine include heart health, brain protection, liver assistance and immune system function. It acts as an anti-inflammatory helping to reduce metabolic syndrome, which can result in diabetes and heart disease. It also protects our eyes and ears.
Taurine supplements help with mood issues such as anxiety and bipolar disorder. It can also help regenerate brain cells that are necessary for memory retention.