Taurine is an amino acid known as an ingredient in energy drinks. It is attributed with stimulating and life-extending properties. But is this really true? In this article, we will look at the scientific background of taurine and show you why taurine as a supplement can improve athletic performance and positively affect the Hallmarks of Aging. .
Additionally, we will take a closer look at a study from the renowned magazine Science, from the year 2023, when Red Bull and Co. were suddenly on everyone's lips. There, researchers were able to show that taurine supplementation in mice extends lifespan and allows the animals to age healthier.
Taurine what is that?
Chemical properties and characteristics of taurine
Before we dive into the current research on taurine, let's first clarify what taurine actually is – namely an amino acid. Simply put amino acids are the building blocks for proteins in our body – but they also have other functions and can z.B. also act as neurotransmitters. There is a distinction between proteinogenic and non-proteinogenic amino acids. The first group consists of 20 different amino acids, whose "code" is embedded in our DNA. This means that our DNA contains the blueprint for countless proteins, all of which are made up of a sequence of proteinogenic amino acids.
Taurine does not belong to this group. There is therefore no code in the DNA that directly provides us with the molecule taurine.However, we find the molecule in various areas of our body. It is present in large quantities in our retina, as well as in the heart, brain, and muscles.
Did you know? Cats cannot produce taurine themselves. They rely on its intake in their food. For this reason, cat food always contains a certain amount of it. Mice, on the other hand, are not as dependent on dietary taurine.
How does taurine work?
We will go into more detail on the individual aspects later, but here is an overview of the diverse effects of taurine in our body:
- it is central to the metabolism of bile, especially 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 seems to possess anti-inflammatory properties
- can help reduce blood sugar and cholesterol levels
- Taurine may potentially slow down the aging process in animal studies
The amino acid taurine is primarily used in energy drinks.
Where does taurine occur?
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 can be found in many animal products, from meat, fish, and cheese to eggs . Plant-based foods contain only small amounts.
If we do not obtain taurine from our diet, then our body has the ability to produce the molecule itself . This mainly occurs in the liver through a multi-step process, at the beginning of which is the sulfur-containing amino acid Cysteine . Through several intermediate steps, which require NAD + , we obtain taurine.
We excrete excess taurine through the kidneys and urine.
Taurine effects – what does research say?
Taurine has been researched for some time now. It has been known that our taurine levels in the blood decrease with age. And quite dramatically. In one of the most extensive studies on the subject, researchers found that not only in mice and monkeys do the levels decrease, but also in humans. By a full 80%!
How do these low levels affect health ? To address this complex question, scientists have investigated several approaches. As always with such questions, it is not so easy to find a clear answer, as a multitude of metabolic and signaling pathways change with aging. Taurine seems to be one of them.
The researchers have closely examined large datasets and found a correlation between taurine blood levels and various age-related diseases in humans. In nearly 12,000 people, low taurine levels were associated with an increased incidence of diabetes, increased inflammation, poorer liver function, and a higher BMI. These are purely observational findings, but it can be inferred 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-extending effects is alpha-ketoglutarate. There are already studies on humans.Demidenko and colleagues investigated the daily intake of AKG and measured the molecular rejuvenation of the subjects using an 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 sports – what does science say?
Taurine supplementation in athletes has been studied in several studies. Researchers were able to find in a meta-analysis that the molecule improves sports performance by likely reducing oxidative stress.
Depending on the study, the subjects consumed 1-6g of taurine. In particular, endurance performance seemed to be able to be improved. One explanation for this is the effect of taurine on cellular hydration. The amino acid binds water, which is advantageous during sports to achieve peak performance.
The amino acid seems to help with sports performance, but what about the other way around? What effect does exercise have on taurine levels? Here, scientists were able to show that exercise raises the levels in the blood. It follows that the increased availability of the amino acid is one of the ways in which exercise positively affects our health.
Taurine is particularly a popular supplement in strength training circles for improving performance.
What role does taurine play for the heart and circulation
When we look beyond the European border, taurine has a tradition in medical application. In Japan, a clinical study found that a supplementation can be beneficial for people after 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, the participants had better heart function due to taurine intake.
More recent studies confirm these results – at least partially – and provide a possible explanation for this. Taurine strengthens the mitochondria and our heart cells require a significant amount of these power plants. Up to 30% of all heart cells consist of mitochondria, and their loss is one of the reasons for a "weaker" heart in old age.
As if that weren't enough, taurine seems to downregulate inflammatory markers, such as CRP. This anti-inflammatory and, on the other hand, anti-atherogenic (i.e., against vascular calcifications) effect makes the amino acid popular for post-care after heart attacks.
Taurine and the psyche – mental focus thanks to the amino acid?
Another popular effect of taurine is its ability to enhance mental focus. This is at least often claimed by the manufacturers of energy drinks, 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 like, for example, caffeine. Rather, it works through the modulation of neurotransmitters, such as gamma-aminobutyric acid (GABA), or through the stabilization of cell membranes in the heart on our physiology. GABA is an inhibitory neurotransmitter that suppresses signals. Taurine alone does not "push" at all. However, in combination with caffeine and the sugar in energy drinks, the amino acid can enhance the effects of caffeine, which can lead to side effects such as rapid heartbeat, high blood pressure, or restlessness.
Isolated from these – generally very unhealthy – drinks, taurine has quite the opposite effects. Isolated (without caffeine), it can even improve sleep as it promotes GABA activity!
In some studies, taurine has also been attributed a neuroprotective effect, mainly due to its antioxidant properties. However, the data on this is still not very clear. It seems that the level in our brain increases under stress, and there is also a disturbance of the taurine balance in some neurological disorders, such as epilepsy or autism. Further studies are needed to provide more clarity.
Taurine as an aid for autism?
In some blog articles, taurine is often portrayed as a jack-of-all-trades. It is also said to help with anxiety disorders and depression. However, the research on this is very thin, as mainly animal studies are referenced. 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 showed that children with autism spectrum disorder have lower taurine levels. The explanation for this is, that there is more oxidative stress in the brain with autism spectrum disorder, leading to increased breakdown of the amino acid.For this reason, researchers suspected a possible positive effect from taurine supplementation, which, however, has not yet been scientifically proven.
A similar hypothesis exists regarding Carnosine and autism spectrum disorder. However, there is at least a small study that supports this assumption.
Did you know? If you combine magnesium with the amino acid taurine, you get magnesium taurate. This special form combines the benefits of both substances. Magnesium deficiency is also associated with some age-related diseases. By combining the two molecules, not only is the bioavailability of magnesium increased, but also the potential health benefits are combined.The powerful duo is therefore also included in MoleQlar ONE . Here, 13 molecules come together that act against all molecular hallmarks of aging simultaneously.
MOLEQLAR ONE combines the potential of 13 carefully selected molecules, vitamins, and minerals. The study-based composition and dosage are oriented towards the Hallmarks of Aging
Cataract
Cataract, also known as gray star, is the clouding of our lens. Worldwide, cataract is responsible for nearly 40% of all blindness. One of the main reasons why the lens clouds with age is the increasing oxidative stress, or to put it more precisely, our buffering systems against free radicals deteriorate.One of our most important helpers is glutathione. We have described its exact role in our article about GlyNAC explained.
The concentration of glutathione seems to decrease with age, just like the taurine concentration. Taurine is found in large amounts in the lens, and it is suspected that a loss of this amino acid leads to clouding of the lens. However, how exactly this can be reversed is (still) not researched.
The life-extending effect in animals
The study from the renowned journal Science examined two populations of mice. One half of the mice had taurine mixed into their food, while the other group went without. A significant difference in lifespan was observed.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 pancreas function , and more energy than the control group. They also performed better in cognitive tests.
In addition to the study on mice, the life-extending effect of taurine has also been proven in monkeys. The researchers suspect based on their results that taurine positively affects several of the Hallmarks of Aging.Thus, it reduced cellular senescence, protected against excessive telomere degradation, 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 they often contain very high amounts of caffeine and also sugar. About 3g daily is considered healthy and safe.Higher doses can lead to stomach discomfort and drowsiness.
How can I compensate for taurine deficiency?
First of all, relatively little is known about taurine deficiency in research . Vegans and vegetarians are at a greater risk, as the sources of taurine in food are mostly of animal origin.
If you want to replace taurine due to its effects, dietary supplements are a good 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 supplements in humans – useful or not?
It can certainly be said that supplementation can be useful for athletes who want to improve their athletic performance . However, one should be cautious about interactions with caffeine and other stimulants.
Regarding possible effects of taurine on longevity , further research is necessary. One of the questions is, why our levels decrease with age and how we can counteract this. Is supplementation enough? Could it be that our taurine levels drop due to declining kidney function? Data from kidney disease patients at least suggest this direction. Furthermore, we cannot transfer the results from mice and monkeys to humans one hundred percent. Due to our different capacity in synthesis alone, further questions must be answered first.
Taurine is therefore (for now) not the ultimate miracle cure for a long life. However, it can be a sensible supplement in some situations, whether for athletes or for people with a "somewhat weaker heart." Through the combination with magnesium (as magnesium taurate), the bioavailability of magnesium can be increased without losing the health benefits of both substances.
