Taurine: 15 Benefits You Probably Didn't Know About
Taurine is a highly abundant amino acid in the body that is most well known for its incorporation in bile acid. It has quickly become one of my all time favorite supplements because the deeper I dig the more benefits I discover related to supplementing it.
If you follow me on Twitter you are probably well-aware of my infatuation with this amino acid and you’ve probably seen me tweet about it often. I decided to organize the benefits here for your (and my) future reference; but I realize this post may later require a part 2 because I am constantly finding more benefits for Taurine.
Anyway, here we go:
Taurine is considered a non-essential amino acid because we can make it inside the body. However, taurine is usually produced in the body and then immediately used up in reactions and this occurs cyclically. It’s not generally something that will be produced to be shunted off and used elsewhere.
Taurine is used in so many essential processes in the body and there are so many seemingly random benefits from it.
Even though we are all capable of making it ourselves, a great deal of it is acquired from diet. Of all the amino acids it is one of our most abundant sources of sulfur. The best dietary sources to obtain it are eggs, meat, and seafood.
Into the benefits:
Protein stabilization
The structure of taurine makes it a zwitterion at almost all the ranges of physiological pH. It’s structure enhances the hydrogen bond network around proteins, stabilizing it and also increases its thermal stability1.
Diabetes
Taurine has been shown to reduce insulin resistance, hyperglycemia, lipid peroxidation, glucose serum concentration and more in diabetic rats. It has also been seen to increase the effect of insulin binding to the human insulin receptor.
Insulin is secreted from beta cells in the islets of Langerhans; taurine is found there as well and is able to increase insulin secretion.
Antioxidant properties
Taurine is thought to enhance the ability of endogenous antioxidants to function2.
It increases the ability of organs to defend themselves against oxidative damage specifically in the bladder, gastrointestinal tract, and liver. Taurine also shows an ability to detoxify NO, H2O2, and OH-.
Immune system
Taurine has been documented to decrease the production of the following inflammatory markers: interleukin, prostaglandin E2, TNF-alpha and NO in macrophages (white blood cells).
Bile salts
One of the most well known functions of taurine is its involvement in the production of bile salts, which are essential for proper digestion and the degradation and absorption of lipids.
Neuroprotective
Taurine is thought to be neuroprotective by lowering the intracellular calcium concentration and membrane depolarization in neurons3. Also, if the B-amyloid toxicity theory of Alzheimer’s is correct, taurine also shows protective abilities for this phenomenon.
EMF protective
Taurine is known to help in establishing the homeostasis of intracellular sodium and calcium, a balance that is eradicated through EMF exposure.
More on ion concentrations
Bivalves like hard clams make extensive use of taurine to osmoregulate and adjust to changing salinity in the ocean. They up regulate the production of taurine in their gills upon changing salinity and increase the amount of taurine transporters4.
Anxiety
Taurine supplementation has also been used to lower stress and anxiety. Despite its inclusion in many sports drinks and pre-workouts (for muscle function and electrolyte utilization), it has a calming effect and I myself use it as a sleep aid.
More on sleep
I can vouch for taurine’s incredible impact on sleep, it significantly reduced my grogginess in the mornings and has contributed to a massive increase in my deep sleep at night, allowing me to wake up with what feels like pent up energy.
DNA damage
Taurine supplementation has been shown to reduce markers of DNA damage and slowed the degradation of telomeres in mice and monkeys. A deficiency has been liked to accelerated aging, and taurine production may be included in the benefits of exercise.
Congestive Heart Failure
A taurine deficiency is common in those with CHF. Oral supplementation is linked specifically to improved left ventricle function and pressure; it has also been linked to lower mortality in those with CHF.
One of the organs where taurine is most abundant is in the heart, so it comes as no surprise that supplementation can be so beneficial.
Atherosclerosis
Taurine is shown to reduce plasma LDL and triglycerides5. It is also shown to decrease cholesterol in the liver which is not surprising because taurine and cholesterol are both needed in the production of bile salts which is the main avenue for cholesterol excretion.
Retina protection
Disorders regarding retina health are becoming increasingly common due to increased exposure to blue-light and to overall increases in oxidative stress. Taurine is thought to be protective against retinal diseases through its ability to decrease oxidative stress6.
Gene expression
Taurine regulates gene expression specifically by upregulating 87 genes and down regulating 206 genes in the liver. Many of these are involved in the MAPkinase signaling pathway and PKC pathway controlling cell growth, division, differentiation and apoptosis.
Exercise recovery
It is suggested that taurine can improve muscle performance during exercise. Taurine was also recorded to reduce inflammation from rigorous exercise, potentially expediting the recovery period. This was looked at specifically in the biceps.
PCOS (Polycystic Ovarian Syndrome)
In a study, 500mg of taurine supplemented twice per day exerted metabolic alterations in females of reproductive age through various avenues. Most notably enhanced ovarian function, a normalized menstrual cycle, and follicle formation7.
Now you see why taurine and I are absolute besties.
Taurine is something I believe most people can supplement safely; however it is always best to talk to a doctor before adding in anything new to your stack.
I will likely need to send out a part 2 to this post eventually because I pretty much discover a new use for taurine every couple of weeks.
I hope you found this post helpful and maybe even learned something new. Share this with a friend or subscribe if you haven’t already:)
Thank you for reading!
JessicaGenetics