What Is Taurine?
Taurine is not derived from bull semen or urine, contrary to popular belief. Taurine, or 2-aminoethanesulfonic acid, is an amino acid that has a number of functions within the body. It was first discovered in 1827 by two German scientists named Friedrich Tiedemann and Leopold Gmelin. Taurine was isolated from ox bile, hence its name derived from the Latin word “Taurus.” “Taurine” derives from “Taurus,” meaning bull, possibly linking it to the mystery ingredient in Red Bull.
Urban legends arose due to Red Bull’s unclear marketing about taurine’s inclusion in their energy drink. There was even a small panic in the news media in the 1990s that portrayed this amino acid as dangerous. Many consumers may still be puzzled by Taurine’s inclusion in energy drinks. Let’s explore its health benefits.
So where does Taurine come from? A naturally occurring amino acid, taurine, exists in a wide variety of foods. Taurine supplements are often labeled as “conditional amino acids,” indicating the body’s production of them. Taurine is present in meat, fish, dairy, and is available in supplemental form as well. While it was first isolated from an ox’s bile, its a very common amino acid found all over nature. Taurine synthesis is prevalent today, rather than derivation from ox bile.
What Are The Top 5 Benefits?
1) Helps Promote Healthy Cardiovascular Function
A Taurine-deficient diet may adversely affect cardiovascular health, according to suggestions. Adding Taurine into the diet in the form of a Taurine supplement may help promote overall cardiovascular function. Taurine seems to reduce homocysteine levels, associated with decreased cardiovascular health when present in excess. Studies have also shown that high Taurine diets can help support healthy cholesterol levels and promote overall blood flow. Taurine aids in balancing lipid profiles, regulating calcium ion uptake, promoting vasodilation, and maintaining optimal oxidation levels.
2) Supports Retinal Health
It appears to play an important role in our eyes, as levels of Taurine in the eye are very high. Taurine aids the eyes by neutralizing free radicals generated by intense light exposure, safeguarding against oxidative damage. This is one of the reasons why it is important to wear good UV blocking sunglasses in bright sunlight conditions! As we age, Taurine becomes crucial in combating oxidative stress, countering the effects of damaging free radicals. In addition to wearing proper eye protections, a Taurine supplement could further help promote overall retinal health.
3) Supports Our Mood
It appears to play a major regulatory role on both our GABAergic systems and our glycinergic systems. It does this by binding to the designated receptors for each system, which modulates their activity. The overall net effect of this effects should promote relaxation and boost mood. This is likely one of the reasons why Red Bull and other energy drinks include Taurine in their formula. By having a relaxing effect, without producing much lethargy, Taurine can help calm the jitters from caffeine. Some might recognize the similarity between Taurine and L-Theanine when paired with caffeine, as both modulate caffeine’s effects. Many of the jitters associated with caffeine actually appear to stem from caffeine’s antagonistic effects on the glycinergic system. This is likely where Taurine is influencing the caffeine response the most.
It also appears to be a good mood booster, especially during times of high stress. Stress can disrupt stress hormone levels like corticosterone and decrease brain-derived neurotrophic factor (BDNF), impairing neuroplasticity. Taurine’s intriguing aspect is its potential to restore balance to dysregulated stress hormones and neuroplasticity by counteracting decreases. Additionally, taurine supplements may promote nerve cell formation, growth, and survival in the hippocampus, crucial for learning and memory.
4) Promotes Athletic Performance and Weight Loss
A study which examined 11 men ages 18 to 20 found that taking supplemental Taurine for seven days before their workouts, increased their VO2max and allowed for longer training periods before feeling exhaustion. It is believed that Taurine’s effects on oxidation and its cellular protectant properties provided these benefits.
In a separate study, it was also found that people who took Taurine before a heavy weight lifting workout had reduced soreness and reduced markers of muscle damage compared to those who were given a placebo.
It was also found that cyclists who supplemented with 1.66 grams of Taurine before training were found to have a 16% increase in lipid oxidation. Paired with Taurine’s beneficial effects on overall metabolic health, it’s safe to say that this amino acid may support weight loss efforts.
One study even had 15 out of 30 college students taking 3 grams of supplemental taurine a day, with the other half taking a placebo for 7 weeks. The group that was taking 3 grams a day noticed a significant reduction in body weight, which suggests that Taurine produces a beneficial effect on lipid metabolism. Not only was this found in humans, but it was also found in various animal studies that also support the positive effects of a Taurine supplement on overall metabolic health.
Overall, when it comes to the effects of Taurine on the body, it seems like it would be a fantastic choice for athletes. Not only that, but it could also be good to use Taurine for bodybuilding. This is because it may help boost strength, shorten recovery times, and help with trimming down to reveal more muscle tone.
5) Taurine May Promote Longevity
Although minimal research has been done, there is strong evidence that suggests that people with the longest life spans consume higher amounts of Taurine than the rest of the world. Japanese people especially have heavily consumed raw fish for years (a great source of Taurine, which you can read more about below) and their lifespans have generally far exceeded most people in the rest of the world. Since we know taurine not only improves eye and cardiovascular health, but leads to beneficial changes in mood and oxidation, it is easy to see why those with a diet higher in taurine seem to live longer. This is a far cry from the media-manufactured hysteria in the 90s that skewed many people’s view of this interesting and beneficial amino acid.
What Are Foods High in Taurine?
It is heavily prevalent mostly in animal-based foods; especially seafood and meat. Although, given that it is a heat sensitive molecule, it can often get destroyed with cooking, which makes it harder to get from most diets unless you often consume raw fish and meat.
Shellfish
Clams, scallops, oysters, and shrimp, are excellent sources of natural Taurine. You can find 50mg of Taurine in one ounce of raw shrimp alone! Opt for fresh sea food to minimize the risk of bacterial contamination when eating raw.
Fish
Salmon, tuna, and sardines are some of the best varieties of fish with a high Taurine content. Most of these cold-water fish contain between 30-40 milligrams of Taurine per ounce of raw flesh. So, if you don’t enjoy raw shellfish, opt for eating raw fish like sashimi and sushi instead!Other Food Sources
Foods such as beef, lamb, eggs, dairy, dark chicken meat, and seaweed can all have a beneficial effect on your Taurine levels. Although it’s a lot more uncommon to eat some of these proteins raw, you can still find 10mg of Taurine per ounce of cooked varieties. Consider eating rare or medium rare cuts of meat, or opt for organ meats such as liver and heart.
Keep in mind that it is important to note that most successful studies have used doses of 1500 to 3000 mg of Taurine in participants, which makes getting those levels of Taurine quite difficult off the foods in our diet alone. Consider supplementing with a Taurine supplement for an easy and effective way to increase Taurine levels.
Summary:
Countless studies have shown that it’s consumption can have a vast improvement on your health and well-being; creating an optimal environment for your body to thrive. Through improving your heart health, supporting healthy cardiovascular and metabolic function, and promoting eye health and athletic performance, there’s no denying the importance of Taurine in our diet.
It is generally recognized as safe and, with this in mind, it is a good idea to boost your Taurine levels by utilizing a Taurine supplement. This is especially true if you are using stimulants like caffeine.
Also read our blog on How to Maximize Your Pet’s Health & Longevity (Biohacker’s Tips for Cats & Dogs)
