Taurine is an amino acid that is known as an ingredient in energy drinks. It is said to have stimulating and life-extending properties. But is this really true? In this article, we look at the scientific background to taurine and show you why taurine as a supplement can improve athletic performance and thereby has a positive impact on the Hallmarks of Aging .
We also take a closer look at a study from the renowned Science magazine from 2023, when Red Bull and Co. were suddenly on everyone's lips. There, the researchers were able to show that Taurine supplementation extended life in mice and allowed the animals to age more 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. Quite simply amino acids are the basic building blocks for proteins in our body - but they have other functions and can, for example,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, the “code” of which is in our DNA. This means that the blueprint for countless proteins is hidden in our DNA, all of which consist of a sequence of proteinogenic amino acids.
Taurine does not belong to this group. So there is no code on the DNA that directly gives us the molecule taurine. Nevertheless, we find the molecule in different areas of our body. It is contained 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 supply 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'll go into the individual aspects in a little more detail later, but here's 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 primarily used in energy drinks.
Where is taurine found?
Most people know taurine as an ingredient in energy drinks due to its energy-boosting properties. In Europe, up to 4g per liter can be added. In addition, taurine is found in many animal products, from meat, fish and cheese to eggs. Plant-based foods only contain small amounts. You can find a more detailed overview, including a table, in our article on Taurine in foods.
If we do not consume taurine with food, then our body has the opportunity to produce the molecule itself. This mainly happens in the liver via a multi-stage process, which begins with the sulfur-containing amino acid cysteine . We obtain taurine via several intermediate steps, which, among other things, require NAD+ .
We excrete excess taurine through the kidneys and urine.
In research – what effect does taurine have in our body?
Taurine has been researched for some time. It was previously known that our taurine levels in the blood decrease with age. And quite dramatically. In one of the most extensive studies on the topic, the researchers were able to determine that levels not only fall in mice and monkeys, but also in humans. By a whole 80%!
We now see how these low levels affect health ? To address this complex question, scientists have examined several approaches. As is always the case with such questions, it is not that easy to find a clear answer, as a large number of metabolic and signaling pathways change as we age. 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 humans. At almost 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 observations, but it can be suggested 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 effect is Alphaketoglutarate . There are already studies on humans here. Demidenko and colleagues examined the daily intake of AKG and measured the molecular rejuvenation of the test subjects using epigenetic analysis . What was striking was that all of the test subjects became measurably younger. On average, the test subjects were able to reduce their molecular age by 7 years!
The combination with calcium ensures better AKG bioavailability in the organism.
Taurine and sport – what comes first?
Taurine supplementation in athletes has been examined in some studies. In a meta-analysis, researchers were able to find out 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, endurance performance seemed to be increased as a result. One explanation for this is the effect of taurine on the cellular supply of water. The amino acid binds water, which is beneficial during 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. The conclusion is 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 to improve performance, especially in strength training circles.
Supplementation for the heart – a long story
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 after a heart attack. For this reason, in Japan in 1985, taurine was given in addition to normal medication after a heart attack. In the study, those affected had better heart function as a result of taking taurine.
Recent work confirms these results – at least partially – and provides a possible explanation for them. Taurine therefore strengthens the mitochondria and our heart cells need a lot of these power plants. Up to 30% of the total heart cells consist of mitochondria and their loss is one of the reasons for a “weaker” heart with age.
As if that wasn't enough, taurine appears to downregulate inflammatory markers, such as CRP. This anti-inflammatory and, on the other hand, anti-atherogenic (i.e. against vascular calcification) effect makes the amino acid popular for aftercare for 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 it's really true?
Did you know? Although taurine is often advertised as an “energy booster” in many energy drinks, it is not direct stimulant such as caffeine. Rather, it affects our physiology by modulating neurotransmitters such as gamma-aminobutyric acid (GABA) or by stabilizing cell membranes in the heart. GABA is an inhibitory neurotransmitter that suppresses signals. Taurine alone does not “push” at all. However, when combined with caffeine and the sugar in energy drinks, the amino acid can increase the effects of caffeine, leading to side effects such as rapid heartbeat, high blood pressure or restlessness.
Isolated from these - generally very unhealthy - drinks, taurine has the opposite effects. In isolation (without caffeine) it can even improve sleep as it promotes GABA activity!
In some studies, taurine has also been attributed a neuroprotective effect, mainly through its antioxidant properties. However, the data situation here is not yet really clear. The level in our brain seems to increase when we are stressed and some neurological diseases, such as epilepsy or autism, also cause a disruption in 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 thin, as animal studies are mainly used. Hypothetically, the molecule may have an effect, but other than anecdotal evidence, there is no scientific basis here.
The situation is similar with taurine and autism spectrum disorder. One study showed that children with autism spectrum disorder have lower taurine levels. The explanation behind this is that in autism spectrum disorder there is more oxidative stress in the brain and the amino acid is therefore broken down to an increased extent. For this reason, the researchers suspected a possible positive effect from taurine supplementation, although this has not yet been scientifically proven.
A similar hypothesis exists for carnosine and the autism spectrum disorder. But there is at least one small study that supports this assumption.
Did you know? If you combine magnesium with the amino acid taurine you get Magnesium taurate. This special shape combines the advantages of both materials. 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 possible health benefits. The powerful duo is therefore also included in MoleQlar ONE . This is where 13 molecules come together that work against all the molecular hallmarks of aging at the same time.
MoleQlar ONE combines 13 qualified longevity molecules and a harmonious taste of lemon. Together, the ingredients cover all the molecular hallmarks of aging together.
Cataract
Cataract, also known as cataract, is the clouding of our lens. Cataracts are responsible for almost 40% of all blindness worldwide. One of the main reasons why the lens becomes cloudy as we age is 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 about GlyNAC .
The concentration of glutathione appears to decrease with age, as does the taurine concentration. Taurine is contained in large quantities in the lens and it is suspected that a loss of this amino acid leads to clouding of the lens. However, exactly how this can be reversed has not (yet) been researched.
The life-extending effect in animals
The study, published in the renowned journal Science, examined two populations of mice. Half of the mice also received taurine mixed into their food, while the other group received nothing. This showed a significant difference in lifespan. What was 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 comparison 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. Based on their results, the researchers suspect that taurine has a positive effect on several of the hallmarks of aging. It reduced cellular senescence, protected against excessive degradation of telomeres and reduced t6>Inflammatory processes.
How much taurine can I take?
Amounts between 500mg and 6g taurine per day were used in studies. In general, the European Food Safety Authority recommends a maximum daily dose of 6g or 100mg per kg 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 are added. Approx. are considered healthy and harmless. 3g daily. Higher doses may cause stomach upset and drowsiness.
Taurine deficiency – how can I compensate for it?
First of all, relatively little is known in research about taurine deficiency . Vegans and vegetarians are at greater risk because the sources of taurine in food are more likely to be of an animal nature.
If you want to replace taurine due to its effects, 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 that is best absorbed by our body.
Taurine dietary supplements in humans – useful or pointless?
It can certainly be said that supplementation can be useful for athletes if they want to improve their sports performance . However, you should be careful about interactions with caffeine and other stimulants.
Further research is necessary regarding the possible effects of taurine on Longevity . One of the questions is why our levels get lower as we get older and what can we do about it. Is supplementation enough? Is it perhaps due to deteriorating kidney function that our taurine levels are falling? Data from kidney sufferers at least point in this direction. In addition, we cannot transfer the results from mice and monkeys 100 percent to us humans. Simply because of our different capacities in synthesis, further questions need to be answered.
So taurine is not (for now) the ultimate miracle cure for a long life. However, it can be a useful addition in some situations, whether for athletes but also for people with a “slightly 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.
