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 look at the scientific background on taurine and show you why taurine as a supplement can improve athletic performance and thereby positive effect on the Hallmarks of Aging affects.
We also take a closer look at a study from the renowned magazine Science, from 2023, when Red Bull and Co. were suddenly on everyone’s lips. There, the researchers were able to show that a Taurine supplementation in mice prolongs life and allows the animals to age healthily.
What is taurine?
Before we get into the current research on taurine, let's first clarify what taurine actually is - namely an amino acid. To put it simply, Amino acids are the building blocks for proteins in our body – However, they have other functions and can also act as neurotransmitters, for example. A distinction is made between proteinogenic and non-proteinogenic amino acids. The first group consists of 20 different amino acids, the "code" of which is contained in our DNA. This means that our DNA contains the blueprint for a multitude of proteins, all of which consist of a sequence of proteinogenic amino acids.
Taurine does not belong to this groupSo there is no code on the DNA that gives us the taurine molecule directly. Nevertheless, 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 the taurine they get from their diet. 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 will go into the individual aspects in more detail 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 offers antioxidant properties
- it has a calming effect and can increase the neurotransmitter GABA
- Taurine appears to have anti-inflammatory properties
- can help reduce blood sugar and cholesterol levels
- Taurine can potentially slow down the aging process in animal experiments
The amino acid taurine is mainly used in energy drinks.
Where does taurine occur?
Most people know taurine because of its energy-boosting properties as an ingredient in energy drinks. In Europe, up to 4g per litre can be added. Taurine is found in many animal products, from meat, fish and cheese to eggs. Plant-based foods contain only small amounts. You can find a more detailed overview, including a table, in our article on Taurine in food.
If we do not consume taurine through food, then our body has the ability to produce the molecule itselfThis occurs mainly in the liver via a multi-stage process, at the beginning of which the sulphur-containing amino acid cysteine Through several intermediate steps, which include NAD+ need, we get taurine.
We excrete excess taurine via the kidneys and urine.
In research – what effect does taurine have on our body?
Taurine has been researched for some time. Until now, it was known that our taurine levels in the blood decrease with age. And this decreases quite dramatically. In one of the most comprehensive studies on the topic, the researchers were able to determine that levels are falling not only in mice and monkeys, but also in humans. By a full 80%!
We now affect these low levels on the Health To investigate this complex question, scientists have investigated several approaches. As is always the case with such questions, it is not easy to find a clear answer, since a large number of metabolic and signaling pathways change during aging. Taurine certainly seems to be one of them.
The researchers took a closer look at large data sets and found a connection between taurine blood levels and various age-related diseases in humansIn almost 12,000 people, low taurine levels were associated with increased diabetes incidence, increased inflammation, poorer liver function and a higher BMI. These are purely observational, but it can be assumed 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 alpha-ketoglutarate. Human studies already exist. Demidenko and colleagues examined the daily intake of AKG and measured epigenetic analysis the molecular rejuvenation of the subjects. 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 organism.
Taurine and exercise – which comes first?
Taurine supplementation in athletes has been investigated in several studies. In a meta-analysis, researchers found that the molecule improves sports performancein which it probably reduces oxidative stress.
Depending on the study, the subjects consumed 1-6g of taurine. In particular, endurance performance seemed to improveOne explanation for this is the effect of taurine on the cellular supply of water. The amino acid binds water, which is beneficial when doing sports, among other things, in order to achieve top 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, the scientists were able to show that exercise increases the level in the blood. It is therefore obvious that the increased 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 to improve performance, especially in strength training circles.
Supplementation for the heart – a long history
If we look beyond the European borders, taurine has a tradition in medical use. In Japan, a clinical study found study found that a Supplementation can be useful for people after a heart attackFor this reason, in Japan in 1985, taurine was given in addition to normal medication after a heart attack. In the study, the patients had improved heart function through taurine intake.
Recent studies confirm these results – at least in part – and provide a possible explanation for them. Taurine therefore strengthens the mitochondria and our heart cells need a lot of these power plantsUp to 30% of all heart cells consist of mitochondria and their loss is one of the reasons for a “weaker” heart in old age.
If that wasn’t enough, taurine seems to reduce inflammatory markers such as CRP, downwards. This anti-inflammatory and anti-atherogenic (i.e. against arteriosclerosis) 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, this is 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, so it is not a direct stimulant such as Caffeine. Rather, it affects our physiology through the modulation of neurotransmitters such as gamma-aminobutyric acid (GABA) or through the stabilization of cell membranes in the heart. GABA is an inhibitory neurotransmitter that suppresses signals. Taurine alone does not “push” at all. In combination with caffeine and the sugar in energy drinks, however, the amino acid can enhance the effects of caffeine, which leads 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 Sleep improvebecause 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 not yet really clear. The level in our brain seems to increase during stress and some neurological diseases, such as epilepsy or autism, are also affected by a disturbance in the taurine balance.Further studies are needed to provide more clarity.
Taurine as an aid for autism?
In some blog articles, taurine is often portrayed as an all-rounder. It is also said to help with anxiety disorders and depressionHowever, the evidence is very thin here, as it is mainly animal studies that are used. Hypothetically, the molecule may have an effect, but apart from anecdotal evidence, there is no scientific basis for this.
The situation is similar with taurine and autism spectrum disorder. A study has shown that children with an autism spectrum disorder have lower taurine levels. The explanation behind this is, that autism spectrum disorder leads to more oxidative stress in the brain and thus the amino acid is broken down more rapidlyFor this reason, the researchers suspected a possible positive effect from taurine supplementation, although this has not been scientifically proven to date.
A similar hypothesis exists in carnosine and autism spectrum disorder. However, there is at least one small study that supports this assumption.
Did you know? If you connect magnesium with the amino acid taurine magnesium taurateThis special form combines the advantages 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 the potential health benefits are also combinedThe powerful duo is therefore also in MoleQlar ONE This is where 13 molecules come together that act against all molecular signs of aging simultaneously.
MoleQlar ONE combines 13 qualified longevity molecules and a harmonious lemon flavor. Together, the ingredients cover all molecular signs of aging.
cataract
Cataract, also known as cataract, is the clouding of our lens. Cataracts are responsible for almost 40% of all blindness worldwideOne 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 on GlyNAC described explained.
The concentration of glutathione seems to decrease with age, as does the concentration of taurineTaurine is present in large quantities 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 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 taurine mixed into their food, while the other group was left with nothing. show a significant difference in life expectancyEven more exciting was that the mice were also significantly healthier. They showed stronger bones, muscles and a stronger immune system They were thinner, had better liver and pancreas 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. Based on their results, the researchers suspect that taurine has a positive effect on several of the Hallmarks of Aging. It reduced the 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 taurine per day 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 Approximately 3g per day is considered healthy and safe. Higher doses can lead to stomach problems and drowsiness.
Taurine deficiency – how can I compensate for it?
First of all, research is still relatively little is known about taurine deficiencyVegans and vegetarians are at greater risk because the sources of taurine in foods tend to be of animal origin.
If you want to replace taurine because of its effects, dietary supplements are a good option. Taurine is usually offered in capsules as L-taurineAlternatively, 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 dietary supplements in humans – useful or useless?
It is safe to say that supplementation can be useful for athletes if they want to increase athletic performance But you should be careful about interactions with caffeine and other stimulants.
Regarding possible effects of taurine on the Longevity Further research is needed. One of the questions is, why our levels decrease as we age and how we can counteract this.Is supplementation enough? Is it perhaps due to deteriorating kidney function that our taurine levels are falling? Data from people with kidney disease at least point in this direction. In addition, we cannot transfer the results from mice and monkeys to humans one hundred percent. Simply because of our different capacities in synthesis, further questions must first be answered.
Taurine is therefore (for now) not the ultimate miracle cure for a long lifeHowever, it can be a useful supplement in some situations, whether for athletes or for people with a “slightly weaker heart”. combination with magnesium (as magnesium taurate), the bioavailability of magnesium can be increased without losing the health benefits of both substances.
