Taurine is an amino acid that is known as an ingredient in energy drinks. It is said to have stimulating and life-prolonging properties. But is this really true? In this article, we take a look at the scientific background to taurine and show you why taurine as a supplement can improve athletic performance and have a positive effect on the Hallmarks of ageing .
We also take a closer look at a study from the renowned journal Science from 2023, when Red Bull and co. were suddenly on everyone's lips. The researchers were able to show that taurine supplementation in mice prolongs life and makes the animals age healthier.
Taurine what is that?
Chemical properties and special features
Before we get into the current research on taurine, let's first clarify what taurine actually is - namely an amino acid. In very simple terms amino acids are the basic building blocks for proteins in our body -but they also have other functions and canz.B . also act as neurotransmitters. A distinction is made between proteinogenic and non-proteinogenic amino acids. The first group consists of 20 different amino acids whose "code" is in our DNA. This means that our DNA contains the blueprint for a vast number of proteins, all of which consist of a sequence of proteinogenic amino acids.
Taurine does not belong to this group. There is therefore no code on the DNA that directly provides us with the molecule taurine. Nevertheless, we find the molecule in various areas of our body. It is contained in large quantities in our retina, the retina, as well as in the heart, brain and muscles.
Did you know Cats cannot produce taurine themselves. They are dependent on the supply in their food. For this reason, cat food always contains a certain amount of it. Mice, on the other hand, are not so dependent on dietary taurine.
How does taurine work?
We'll go into a little more detail about the individual aspects later, but for now here's an overview of the diverse effects of taurine in our body:
- It is central to the metabolism of bile, particularly in the digestion of fats
- Taurine supports the development and function of both the nervous system and the eyes
- it provides antioxidant properties
- it has a calming effect and can increase the neurotransmitter GABA
- Taurine appears to have anti-inflammatory properties
- Can help to reduce blood sugar and cholesterol levels
- Taurine can potentially slow down the ageing process in animal studies
The amino acid taurine is mainly used in energy drinks.
Where is taurine found?
Most people know taurine for its energy-boosting properties as an ingredient in energy drinks. In Europe, up to 4g per liter may be added. In addition taurine is found in many animal products, from meat, fish and cheese to eggs. Plant foods only contain small amounts.
If we do not ingest taurine with food, then our body has the ability to produce the molecule itself. This mainly takes place in the liver via a multi-stage process, which starts with the sulphur-containing amino acid cysteine We obtain taurine via several intermediate steps, which include NAD+
We excrete excess taurine via the kidneys and urine.
Taurine effect - what does research say?
Taurine has been the subject of research for some time. Until now, it was known that our blood taurine level decreases with age. And quite dramatically so. In one of the most extensive studies on the subject, researchers found that levels fall not only in mice and monkeys, but also in humans. And by as much as 80% !
What effect do these low levels have on health ? To investigate this complex question, scientists have looked at several approaches. As always with such questions, it is not so easy to find a clear answer, as a large number of metabolic and signaling pathways change during aging. In any case, taurine appears to be one of them .
The researchers took a closer look at large data sets and found a link between blood taurine levels and various age-related diseases in humans . In nearly 12,000 people, low taurine levels were associated with increased diabetes incidence, increased inflammation , poorer liver function and higher BMI. These are purely observational, but it suggests that sufficiently high taurine levels are beneficial for a healthy life .
Did you know Another highly interesting molecule that is currently being intensively researched for its life-prolonging effect is alphaketoglutarate . Studies have already been carried out on humans. Demidenko and colleagues examined the daily intake of AKG and measured the molecular rejuvenation of the test subjects using epigenetic analysis . It was striking that all subjects became measurably younger. On average, the subjects were able to reduce their molecular age by 7 years !
The combination with calcium ensures better AKG bioavailability in the body.
Taurine and sport - what does science say?
Taurine supplementation in athletes has been investigated in several studies. In a meta-analysis, researchers found that the molecule improves sports performance by probably reducing oxidative stress.
Depending on the study, the test subjects consumed 1-6g of taurine. In particular, it appeared to increase endurance performance . One explanation for this is the effect of taurine on the cellular supply of water. The amino acid binds water, which is an advantage in sports, among other things, in order to achieve top performance.
So the amino acid seems to help with sports performance, but what about the other way around? What effect does sport have on taurine levels? Here, scientists were able to show that sport raises the level in the blood. This suggests that the greater supply of the amino acid is one of the ways in which sport has a positive effect on our health .
Taurine is a popular supplement for improving performance, especially in weight training circles.
What role does taurine play for the heart and circulation
If we look beyond the European border, taurine has a tradition of medical use. In Japan, a clinical study found that supplementation can be useful for people who have suffered a heart attack. For this reason, taurine was given in Japan in 1985 in addition to normal medication after a heart attack. In the study, those affected had better heart function as a result of taking taurine.
More recent studies confirm these results - at least in part - and provide a possible explanation for this. Taurine strengthens the mitochondria and our heart cells need a lot of these power plants . Up to 30% of all heart cells are made up of mitochondria and their loss is one of the reasons for a "weaker" heart in old age.
As if that wasn't enough, taurine appears to downregulate inflammatory markers such as CRP. This anti-inflammatory and anti-atherogenic (i.e. against vascular calcification) effect makes the amino acid popular for the aftercare of heart attacks.
Taurine and the psyche - mental focus thanks to the amino acid
Another popular effect of taurine is its ability to increase mental focus. At least that's what the manufacturers of energy drinks like to claim, but is it really true?
Did you know Although taurine is often advertised as an "energy booster" in many energy drinks, it is not a direct stimulant such as caffeine. Instead, it acts on our physiology by modulating neurotransmitters such as gamma-amino-butyric acid (GABA) or by stabilizing the cell membranes of the heart. GABA is an inhibitory neurotransmitter that suppresses signals. Taurine alone therefore does not "push" at all. However, in combination with caffeine and the sugar in energy drinks, the amino acid can intensify the effects of caffeine , leading to side effects such as a racing heart, high blood pressure or restlessness.
In isolation from these - generally very unhealthy - drinks, taurine has quite the opposite effect. In isolation (without caffeine) it can even improve sleepas it promotes GABA activity!
Some studies have also attributed a neuroprotective effect to taurine, mainly due to itsantioxidant properties . However, the data here is not yet really clear. So the level in our brain seems to increase under stress and in some neurological diseases, such as epilepsy or autism, there is a disturbance of the taurine balance. Further studies are needed here to provide more clarity.
Taurine as an aid for autism?
In some blog articles, taurine is often presented as an all-rounder. It is also said to help with anxiety disorders and depression . However, the study situation here is very sparse, as mainly animal studies are used. Hypothetically, the molecule may have an effect, but apart from anecdotal evidence, there is no scientific basis here.
The situation is similar with taurine and autism spectrum disorder . A study has shown that children with autism spectrum disorder have lower taurine levels. The explanation behind this is that autism spectrum disorder causes more oxidative stress in the brain and the amino acid is therefore broken down more . For this reason, the researchers suspected a possible positive effect of taurine supplementation, although this has not yet been scientifically proven.
A similar hypothesis exists for carnosine and autism spectrum disorder. However, there is at least one small study that supports this assumption.
Did you know Combining magnesium with the amino acid taurine produces magnesium taurate . This special form combines the benefits of both substances. Magnesium deficiency is also associated with some age-related diseases. The combination of the two molecules not only increases the bioavailability of magnesium, but also combines the potential health benefits . The powerful duo is therefore also contained in MoleQlar ONE . Here, 13 molecules come together that act simultaneously against all molecular hallmarks of ageing.
MoleQlar ONE combines 13 qualified longevity molecules and a harmonious lemon flavor. Together, the ingredients cover all the molecular hallmarks of ageing.
Katarakt
Cataract, also known as cataract, is the clouding of our lens. Worldwide, cataract is responsible for almost 40% of all blindness . One of the main reasons why the lens becomes cloudy with age is the increasing oxidative stress, or to put it more precisely, our buffer systems against free radicals become worse. One of our most important helpers is glutathione. We have explained its exact role in our article aboutGlyNAC .
The concentration of glutathione appears to decrease with age, as does the concentration of taurine . Taurine is contained in large quantities in the lens and it is assumed that a loss of this amino acid leads to clouding of the lens. However, how exactly this can be reversed has not (yet) been researched.
The life-prolonging effect in animals
The study, published in the renowned journal Science, examined two populations of mice. Half of the mice were given additional taurine mixed into their food, while the other group was given nothing. This showed a significant difference in lifespan . Even more exciting was that the mice were also significantly healthier. They had stronger bones, muscles and a stronger immune system . They were thinner, had better liver and pancreatic function and more energy than the comparison group. They also performed better in cognitive tests.
In addition to the study on mice, the life-prolonging effect of taurine has also been proven in monkeys. The researchers assume from their results that taurine has a positive effect on several of the Hallmarks of Aging . For example, it reduced cellular senescence, protected against excessive degradation of telomeres and reduced inflammatory processes.
How much taurine can I take?
In studies, amounts between 500mg and 6g of taurine per day have been used. In general, the European Food Safety Authority recommends a maximum daily dose of 6g or 100mg per kg of body weight. You should be careful if you consume taurine in the form of energy drinks , as these often contain very high amounts of caffeine and sugar . Around 3g a day is considered healthy and safe. Higher doses can lead to stomach problems and drowsiness.
Taurine deficiency - how can I compensate for this?
First of all, relatively little is known about taurine deficiency . Vegans and vegetarians are at greater risk, as the sources of taurine in food tend to be of an animal nature.
If you want to replace taurine due to its effect, dietary supplements are an option. Here taurine is usually offered in capsules as L-taurine . Alternatively, taurine is also available in powder form. The L in L-taurine refers to the isomer form of the molecule, which is best absorbed by our body.
Taurine food supplements in humans - useful or not?
It is safe to say that supplementation can be useful for athletes if they want to improve their sporting performance . However, you should watch out for interactions with caffeine and other stimulants.
Further research is needed into the possible effects of taurine on longevity . One of the questions is, why our levels get lower as we age and what we can do about it . Is supplementation enough? Is it perhaps due to deteriorating kidney function that our taurine levels drop? Data from kidney patients at least point in this direction. In addition, we cannot transfer the results from mice and monkeys one hundred percent to us humans. Simply because of our different capacity for synthesis, further questions need to be answered first.
Taurine is therefore not (for the time being) the ultimate miracle cure for a long life. However, it can be a useful supplement in some situations, whether for athletes or for people with a "slightly weaker heart". By combining it with magnesium (as magnesium taurate ), the bioavailability of magnesium can be increased without losing the health benefits of either substance.
This article was created by the MOLEQLAR editorial team and follows oureditorial guidelines.
