Let’s look at what does taurine do, sources and its benefits.
About Taurine
Taurine Benefits For The Brain
Taurine Fights Inflammation, Is An Antioxidant, Improves Mitochondrial Function and Modulates The Immune System
Taurine Influences Gene Expression, Improves Fertility and Promotes Longevity
Taurine Benefits For The Eyes, Ears and Mouth Health
Taurine Benefits For Diabetes (And Its Complications), Obesity and Metabolic Syndrome
Taurine Benefits For Digestion
Taurine Benefits For Muscle Health
Is Taurine Bad For You? Taurine Sources. Plus Why I Recommend It On and Off
1.About Taurine
What does taurine do? A lot, as you will see in this article. In my opinion, taurine is underappreciated and underused. Taurine is a sulfur containing aminoacid. Unlike other aminoacids that are incorporated into proteins, taurine is floating freely in the fluid within cells.
It is found in abundance in the body, particularly the brain/ spinal cord, heart, retina, liver and muscles as well in the human breast milk. Taurine is also major constituent of bile and accounts for approximately 0.1% of total human body weight [1],[2],[3],[4].
Taurine is formed from amino acids methionine and cysteine and can also be synthesized in the liver and brain [5]. When taken from food, it is absorbed in the small intestine, transported to the liver than released in the bloodstream. The blood carries this amino acid to various organs. Although the body has its own mechanisms to prevent taurine deficiency [6] , a shortage of this amino acid can develop in people who have brain diseases, digestive conditions (think SIBO for example), diabetes or cancer; vegans (because the main dietary sources of taurine are shellfish and the dark meat of the chicken and turkey); in individuals with nutrient deficiencies (ie vitamin A, B6 or zinc), cancer and other conditions [7]. While taurine is abundant in human breast milk, it is absent in cow’s milk [8]. For this reason, taurine was added to infant formula in the mid 1980s.
Although labeled as“conditionally essential” amino acid, taurine is without any doubt one of the most essential substances in the body.Simply put, the overall health and integrity of human cells depend on taurine.
Acamprosate is the synthetic derivative of taurine and appears to have increased ability to penetrate the blood brain barrier.
2.Taurine Benefits For The Brain
Brain has high amounts of taurine for a very good reason: it is very important for brain health. Let’s look at what taurine does in the brain: Taurine provides nutrition for brain cells and helps maintain the integrity of these cells (cell membranes, cell volumes and fluid balance). Research shows that taurine promotes the development of neurons not only in the embryonic brain but also in some parts of adult brain as well. Taurine activates stem cells and precursors cells to differentiate into neurons rather than other brain cells (ie astrocytes). In other words, taurine promotes neurogenesis [9]. Taurine offers neuroprotection by supporting the health of mitochondria, fight free radicals and reducing glutamate toxicity (excess glutamate is neurotoxic and had been associated with MS and other brain conditions) [10],[11].
Taurine is a neurotransmitter. It works in a similar way with GABA, the neurotransmitter that promotes relaxation, healthy sleep and has anti-anxiety effects. Taurine is actually found in higher quantities than GABA when the baby is born [12]. More about GABA in this article.
However, it seems that taurine is beneficial when taken cyclically- on and off, as long term use of taurine supplements may cause the opposite effects. Technical: Taurine is weak agonist of the GABAA, glycine and NMDA receptors, therefore can partially substitute for GABA by causing inhibition of neuronal excitability. However, the regulation of the GABAA receptor by taurine is complex. Acute taurine administration activates the GABAA receptor, while chronic taurine feeding promotes the down regulation of the GABAA receptor and the up regulation of glutamate decarboxylase. No specific receptors for taurine had been yet identified in the brain; it appears that taurine acts on other receptors- GABAA, GABAB, glycine, opiate, and glutamate receptors [13].
Taurine has strong anti-seizure activity. Imbalances between stimulatory and relaxing neurotransmitters underlie the development of seizures. Studies in both animals and humans found taurine supplementation to be beneficial for treating seizures. In humans, one third of cases of seizures found to respond favorably to taurine therapy. Taurine improves learning and memory by increasing synaptic plasticity, having beneficial effects in Alzheimer’s disease. Taurine shows anti-anxiety and anti depression qualities and may help treat ADHD (at least in animal studies). Overall, research suggest that taurine can help decrease the risk of stroke and damage after a stroke, protect the brain against neurodegeneration (MS, Parkinson’s disease, Alzheimer’s disease, Huntington), promotes synapse plasticity, and has anti-seizure effects [14],[15],[16],[17],[18].
3.Taurine Fights Inflammation, Is An Antioxidant, Improves Mitochondrial Function and Modulates The Immune System
Taurine had been shown anti inflammatory effects, helping provide energy for cells and support healthy mitochondria. Technical: anti-inflammatory agent because: 1. neutralizes the neutrophil oxidant, hypochlorous acid; 2 diminishes the generation of superoxide by the mitochondria. 3 ROS generated by the mitochondria can damage antioxidant enzymes that prevent oxidative stress. Because the activity of some antioxidant enzymes is sensitive to oxidative damage, taurine limits oxidative stress by preventing damage to those sensitive enzymes.
Taurine plays a key role in the health of mitochondria, the powerhouses of the cells, and research suggests that taurine deficiency is associated with some mitochondrial diseases [19]. To no surprise, taurine supplementation was found helpful to improve mitochondrial function [20].Technical: Taurine and its metabolites inhibit T cell response and functions of antigen presenting cells, thus being important in maintaining the balance between the inflammatory response and the induction of an antigen specific immune response [21].
4.Taurine Influences Gene Expression, Improves Ferility and Promotes Longevity
This amino acid has a positive impact at the genes level. Scientists identified some taurine sensitive genes that play a key role in cellular health, being involved in cell survival, cell signaling and aging. Taurine is found in abundance in both men and women in the reproductive system. Due to its antioxidants effects, this aminoacid appears to improve sperm quality and protect the embryo from free radicals. It also seem to promote longevity, being labeled as “the wonder molecule”. It works best when combined with magnesium [22],[23].
Taurine Benefits For The Heart
Taurine is approved as a heart failure medication in Japan. It improves symptoms of congestive heart failure (breathing problems, swelling), decreases the need of other medications like digoxin and may increase the lifespan of those suffering from heart failure. Taurine lowers blood pressure, thus being useful for managing hypertension. The higher the blood pressure, the more effects had been seen from taking taurine supplements. Another interesting observation: individuals with higher amounts of taurine intake show lower blood pressure values than individuals consuming less taurine in the diet. Taurine reduces atherosclerosis (the plaque build up inside arteries), thus decreasing the risk of angina and heart attacks. It lowers cholesterol levels, working even better in combination with omega 3 fatty acids to improve lipid levels. Finally, taurine can help improve abnormal heart rhythms [24],[25].
Taurine Benefits For The Eyes, Ears and Mouth Health
Taurine is very important for vision – remember, retina has high amounts of this aminoacid. It protects the retina from bright light and free radicals [26] and taurine deficiency had been linked with cataracts [27]. Tinnitus (ringing in the ears) and gum diseases may be also managed with taurine [28],[29].
7.Taurine Benefits For Diabetes (And Its Complications), Obesity and Metabolic Syndrome
More and more research shows that taurine can help manage diabetes and its complications (heart, kidney, nerve complications) as well as associated diseases collectively known as the metabolic syndrome. It works by improving mitochondrial health- which is well-known to be impaired in metabolic conditions like diabetes [3].
8.Taurine Benefits For Digestion
Let’s look at what does taurine do for digestion. Taurine is a key component of the bile salts. Bile salts have many roles- they regulate the absorption of cholesterol, triglycerides and fat soluble vitamins A, D, E, K. Bile acids are very important in the metabolism of fats and carbohydrates, and they can also impact gene expression [30]. Bile promotes healthy peristalsis of the intestines and kills bad microbes. Bile deficiency can be a contributing factor to SIBO or Candida overgrowth, by the way. Taurine supplements can improve the bile flow, prevent gallstones and promote healthy liver function. Along with other aminoacids (glycine, NAC, methionine, cysteine and glutamine) taurine is needed in phase II liver detoxification.
Taurine Benefits For Muscle Health
Why do fitness enthusiasts love taurine supplements ? Because lots of research supports its benefits for both heart muscles and skeletal muscles. Skeletal muscle contains the largest amount of taurine in the body, accounting for more than 70% of total body taurine content. Taurine modulates muscle contraction, enhances the muscle performance, while reducing muscle damage, fatigue and inflammation from intense workouts. It boosts the efficacy of branched chain aminoacids, too. It also appears to prevent muscle wasting and treat myotonia (a genetic condition characterized by progressive muscle wasting and weakness) [31],[32],[33].
Taurine Benefits for MS
Dr. Terry Wahls recommends taurine as part of her protocol for treating MS, highlighting its benefits for liver detoxification and improve the sleep (as it boosts GABA levels). In addition, her work is focused on mitochondrial health, where taurine plays a key role. Taurine is more important than previously thought for treating MS, according to new studies. From what you see above, taurine promotes brain health by fighting inflammation and degeneration, is great for the muscles and heart and may even improve longevity. How taurine can specifically help treat MS?
Myelin is made by special brain cells called oligodendrocyte. A big reason why the myelin repair is limited in MS is because the precursors of oligodendrocyte (called OPC) fail to differentiate and develop into mature oligodendrocyte. Great news: this 2018 study shows that taurine helps oligodendrocytes to fully mature and activate the remyelination process of damaged nerve cells [34].
Taurine appears to protect motor neurons, which are involved in movement (spasticity in MS is caused by impairments in motor neurons) [35]. One study (animal models of MS) showed that treatment with acamprosate (the synthetic derivative of taurine) lead to a reduction in numbers of lesions, the extent of demyelination, and significant decrease in TNF-α levels (marker of inflammation) [36].
Taurine levels are higher than normal in cerebrospinal fluid (CSF) during acute MS relapses, but stay unchanged during the silent phases. Wonder why is taurine high during acute relapses? Because taurine protects the brain, trying to counteract the effects of excessive glutamate. When in excess (as it happens during acute relapses), glutamate plays a key role in inflammation and injury/death of the neurons and glial cells [37].
A newer study (2007) further shows high blood levels of glutamate and taurine (as well as aspartate) and these levels correlate with neurologic deficit and progressive course of the disease. Scientists suggest that these neurotransmitters play an important role in autoimmune demyelination, the motor function and spasticity. Therefore, the MS treatment should aim to correct the neurotransmitters [38]. Finally, a 2013 study reviews the most important changes in certain metabolites and how these changes correlate with MS. This study also confirms higher than normal levels of taurine in the blood and cerebrospinal fluid in MS, suggesting taurine could be useful as a biomarker in MS [39].
I suspect that those high levels of taurine in the blood and tissue found in MS may cause a depletion of taurine in the muscles (as taurine is recruited to the brain to counteract glutamate toxicity). Taurine deficiency in the muscles would certainly contribute to muscle weakness, spasticity and impairment seen in MS.
Is Taurine Bad For You? Taurine Sources. Plus Why I Recommend It On and Off
Some people ask this question. Here is my answer. It depends on how you use it and how much you take. Up to 3000 mgs a day seems to be safe, although the typical dose is 1000-2000 mgs. Vegans and vegetarians need more because eating meat and seafood helps maintain normal tissue concentrations of taurine [40]. As mentioned above, taking taurine supplements on and off in cycles (ie 2 weeks on a few days off) could prevent down regulation of the GABAA receptors.
So it can be bad for you if you overdose. Taurine can also be bad for you if you use energy drinks like Red Bull, which are loaded with caffeine, sugar (40 grams of sugar per Redbull can), artificial flavors and colors. However, taurine from dietary sources and supplements (3000 mgs or less daily) is safe.
Taurine sources include shellfish and dark meat of chicken and turkey are the best sources. In lower amounts taurine is found in other meats (beef, lamb, organ meats like liver), fish (whole capelin, mackerel, Alaskan salmon), dairy products and eggs. Some algae, oats, chocolate and avocado also contain some taurine, but animal products are the main source of taurine.
Would be a good idea to take it with low doses of ox bile in case of bile deficiency. Taurine also works well with magnesium and ALCAR.
