When looking at the nutrition labels of many popular energy drinks, you may come across a common ingredient – taurine. While this amino acid is known for its role in energy production, it also offers additional health benefits. Recent study published in Science Magazine suggests that taurine may play a significant role in aging, especially in terms of longevity[1]. If you're wondering what taurine is and whether it's worth adding to your daily supplement regimen, read on to learn more about it.
What is taurine?
Taurine is an essential amino acid naturally produced by the body and synthesized from the antioxidant methionine or the amino acid cysteine under the presence of vitamin B6. It is widely found in the brain, retina, muscle tissues and other organs throughout the body and plays a number of different roles in the body, including[2]:
- Controlling calcium levels in specific cells
- Producing bile salts for digestion
- Maintaining intracellular electrolyte balance
- Keeping neurotransmitters in the brain in balance
- Supporting the health of the immune system
Benefits of taurine
With its excellent safety and dietary tolerability, taurine has gained increasing attention and investigation in the field of dietary supplements. Current research suggests that taurine mainly has the following benefits:
Improving athletic performance
For athletes and fitness buffs, taurine is a formidable ally thanks to its performance-enhancing effects. The regular intake of taurine has been shown to improve exercise performance, increase endurance, and reduce muscle fatigue. Taurine also aids in muscle recovery after intense physical activity, making it a valuable supplement for athletes looking to maximize their training results.
Supporting cardiovascular health
Taurine has been shown to have significant benefits in cardiovascular health. Studies have demonstrated that taurine helps regulate blood pressure by improving vascular function and reducing oxidative stress. Additionally, taurine has been found to have cardioprotective effects, reducing the risk of heart disease and improving overall heart function.
Providing neurological benefits
Taurine plays a vital role in neurological function, acting as a neurotransmitter in the central nervous system. Research has shown that taurine enhances cognitive function, improves memory retention, and has neuroprotective properties. Furthermore, taurine has been investigated for its potential therapeutic benefits in neurological disorders such as epilepsy and Alzheimer's disease.
Sources of taurine
The following foods are particularly good sources of taurine:
- Turkey
- Shrimp
- Mussels
- Scallops
If you are unable to get sufficient amount of taurine from your diet, you may need to take taurine supplements. Alfa Chemistry has been focusing on food nutrition and health and providing you with high quality taurine. Please feel free to contact us for further information.
Doses and side effects of taurine
Most doses of taurine in the studies ranged from 0.05 grams (50 mg) to 6 grams (6,000 mg). The European Food Safety Authority (EFSA) estimates that a daily dose of up to 6 grams of taurine is safe. Therefore, adding more taurine to your diet will not cause any known side effects as long as you take the correct recommended amount.
References
- Singh P, et al. Taurine deficiency as a driver of aging. Science, 2023, 380(6649): eabn9257.
- Schaffer S, Kim H W. Effects and mechanisms of taurine as a therapeutic agent. Biomolecules & therapeutics, 2018, 26(3): 225.
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