Taurine
Overview:
Taurine, a naturally occurring compound first isolated from ox bile in 1827, plays a crucial role in various physiological functions. It is primarily obtained through diet, such as meat, fish, poultry, and dairy products. It can also be synthesized through cysteine oxidation and is then used for its multitude of services around the body. Taurine is well-known for its involvement in bile acid production, which aids in digestion and excretion. Beyond its digestive roles, taurine has been recognized for its potential health benefits, including neuroprotection, regulation of neuronal activity, and support for cardiovascular health. Particularly in the developing brain, taurine is vital for processes such as neurite outgrowth and synaptogenesis, underscoring its importance in early neurodevelopment [1][2][3].
Simple:
Taurine is a metabolite abundant in the central nervous system, known for its neurotrophic effects and role in brain development, including neurite outgrowth and synaptogenesis. It is absorbed by the gut, enters the bloodstream, and is transported to various organs, including the brain and muscles. In the muscles, taurine helps maintain protein structure and enhances mitochondrial function, while in the brain, it inhibits cell death and supports neurological health. Taurine also impacts cardiovascular health through its antioxidant and anti-inflammatory properties. For improving exercise performance, taurine can increase lipolysis (fat breakdown) and, according to clinical studies, taking 1-3 grams per day about 60-120 minutes before activity for 6-21 days can enhance performance. Studies show that taurine supplementation can lead to improved strength, reduced muscle soreness, and better recovery in both trained and untrained individuals [1][2][3].
Complex:
Taurine plays many active roles in the body. It is one of the most abundant metabolites in the central nervous system (CNS) and is present in much higher concentrations in the developing brain. Research has shown that taurine has neurotrophic effects, including neurite outgrowth (growth of neuron endings), synaptogenesis (creation of new synapses), and the transmission of synaptic messages, all contributing to brain development [1].
After taurine is absorbed by the gut from food, it is released into the bloodstream and transported to various locations of need, including the brain, muscles, and other organs. In the brain, taurine can be metabolized in the liver and actively transported across the blood-brain barrier to the parenchyma (the functional area of the brain). Excess taurine is then excreted by the kidneys through urine or by the liver into bile acids [1].
In the muscle, taurine is not used for protein synthesis but rather for maintaining protein structure. It is proposed to improve mitochondrial function by preserving membrane potential, proton gradient, and matrix pH, all of which are necessary for adequate ATP (energy) production. Taurine has also been found to inhibit cell death in the brain, leading to improvements in neurological outcomes [1].
Another important, yet often overlooked, role of taurine is its effect on cardiovascular pathophysiology. Taurine has been linked to antioxidant, anti-inflammatory properties, and blood pressure regulation. In studies with mice, equivalent doses of 3 to 6 g of taurine for a 176 lb person resulted in a lifespan increase of approximately 10% compared to controls. Mice also exhibited improvements in muscle endurance and strength. Although data on humans is limited, these findings are promising. Taurine was also shown to shape the gut microbiota in mice, establishing a normal microenvironment for bacteria. Additionally, a study on women given 1.5 g of taurine showed a decrease in SOD plasma levels, suggesting taurine helps control oxidative stress during aging and decrease markers of aging. Data from studies indicate that taurine increases stem cell survival and regenerative capacity, and may promote the development of skeletal muscles. Normal supplemental doses range from 500 to 2000 mg of taurine, with several clinical trials identifying an upper limit of 3 grams [2].
Taurine also affects exercise performance, particularly by increasing lipolysis. Of the two studies reviewed on VO2 max, one showed significant increases while the other showed no difference. One study indicated improvements in “3-km time trial performance and relative oxygen consumption,” whereas other studies found no change in aerobic performance. In terms of anaerobic performance, some studies reported increased strength, decreased muscle soreness, and improved recovery.
Based on clinical studies, it is concluded that a daily dose of 1-3 g of taurine taken 60-120 minutes before activity for 6-21 days can be effective. Chronic dosing has shown promising effects on both trained and untrained individuals. In the review, 68% of the studies reported improvements in performance variables, indicating favorable outcomes with taurine supplementation [3].
Works Cited:
- Rafiee Z, García-Serrano AM, Duarte JMN. Taurine Supplementation as a Neuroprotective Strategy upon Brain Dysfunction in Metabolic Syndrome and Diabetes. Nutrients. 2022 Mar 18;14(6):1292. doi: 10.3390/nu14061292. PMID: 35334949; PMCID: PMC8952284.
- Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023 Sep 30;15(19):4236. doi: 10.3390/nu15194236. PMID: 37836520; PMCID: PMC10574552.
- Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021 May 26;18(1):39. doi: 10.1186/s12970-021-00438-0. PMID: 34039357; PMCID: PMC8152067.