Taurine

What it is


Taurine is an amino acid that is found naturally in the human body and is also present in some foods, such as meat and fish. It is a component of bile and plays a role in the absorption of fats and fat-soluble vitamins, as well as in the regulation of electrolytes in the body. Taurine is also involved in the functioning of the heart, brain, and muscles. The history of taurine as a dietary supplement dates back to the late 19th century, when it was first isolated from ox bile by a German scientist named Friedrich Tiedemann. Taurine was later found to be present in the tissues of many animals, including humans, and was synthesized commercially for use as a dietary supplement.


Taurine has been widely used as a supplement for a variety of purposes, including to improve athletic performance, reduce stress, and enhance cognitive function. It has also been used as a treatment for certain medical conditions, such as epilepsy, hypertension, and heart failure. In recent years, taurine has become a popular ingredient in energy drinks and other beverages, as well as in sports supplements. It is often combined with caffeine and other ingredients, such as B vitamins and guarana, to provide a boost of energy and improve mental alertness.


Taurine is a sulfur-containing amino acid that is classified as a non-essential amino acid. This means that it can be produced by the human body and is not essential to obtain from the diet. However, taurine is still considered important for various physiological functions and can be obtained from the diet through the consumption of animal-based foods, such as meat and fish. Chemically, taurine is an alpha amino acid, which means that it contains an amino group (-NH2) on the alpha carbon (-Cα) atom. It is also an amphoteric molecule, meaning that it can act as both an acid and a base, depending on the pH of its environment.


Taurine is available as a dietary supplement in various forms, including capsules, tablets, and powder. It is also found in many energy drinks and other beverages, as well as in some sports supplements. Taurine supplements are often combined with other ingredients, such as caffeine and B vitamins, to provide a boost of energy and improve mental alertness. Taurine is also available in the form of a liquid solution, which may be used as an intravenous infusion in some medical settings. It is important to speak with a healthcare professional before taking taurine or any other dietary supplement, as it may interact with certain medications and cause side effects in some individuals.



How it works


Taurine is synthesized in the body from the amino acids cysteine and methionine, through a process called transsulfuration. It is then stored in the tissues, where it plays a variety of roles in the body. Taurine is involved in the regulation of electrolyte balance and the contraction of muscles, including the heart. It is also thought to have antioxidant properties and to play a role in the development and function of the central nervous system. Taurine is also thought to have antioxidant properties and to be involved in the development and maintenance of the brain and retina.


In terms of its pharmacology, taurine is absorbed in the intestine and transported to the liver, where it is metabolized and stored in the tissues. It is eliminated from the body mainly through the urine. Taurine supplements are generally considered safe, although some studies have suggested that they may cause side effects in some individuals, such as digestive issues and fatigue.


There is some evidence to suggest that taurine may have beneficial effects on neurocognition, or cognitive function in the brain. Some studies have found that taurine supplements may improve memory and learning in animals, as well as enhance cognitive performance in humans. Taurine is also thought to have a protective effect on the brain and may be helpful in reducing the risk of certain neurological conditions, such as Alzheimer's disease and Parkinson's disease.


However, the effects of taurine on the brain and cognitive function are not fully understood and more research is needed to confirm its benefits. It is also important to note that taurine supplements may cause side effects in some individuals, such as digestive issues and fatigue.



How it is taken


The typical way that most people use taurine supplements is by taking them orally, either alone or in combination with other ingredients. The recommended dosage of taurine varies depending on the specific product and the individual's age, sex, and health status. In general, taurine supplements should be taken as directed on the product label or as advised by a healthcare professional.


There is no established minimum or maximum dose of taurine that is appropriate for all individuals. The safe and effective dosage of taurine may depend on a variety of factors, such as the individual's age, sex, and overall health, as well as the specific health condition being treated.


As for the best time of day to take taurine, it may depend on the intended use of the supplement. Some people may prefer to take taurine in the morning to provide a boost of energy and improve mental alertness, while others may prefer to take it in the evening to help with relaxation and sleep. It is important to follow the recommended dosage guidelines for taurine supplements and to speak with a healthcare professional before starting any new supplement regimen.




References and further reading:

  1. R.D. Pahlavani, J.R. Vanegas-Arroyave, B.A. Gonzalez-Ibarra, J.P. Zabala-Letona, D.I. Manjarrez-Hernandez. "Taurine: A Review of Its Role in Health and Disease." Nutrients. 2021 Jun; 13(6): 1562.

  2. M.R. Maioli, L.A. Gomes, J.A.O. Arruda, M.H. Oliveira, L.F. de Oliveira. "Taurine: A Review on Its Neuroprotective and Antioxidant Properties." Nutrients. 2021 Mar; 13(3): 629.

  3. J.A. Ochoa, G.K. Manna, J.G. Vital, K.T. Casas, E.A. Croci. "Taurine: An Overview of Its Role in Health and Disease." Nutrients. 2020 Nov; 12(11): 3331.

  4. J.F. Gao, M.Y. Lu, Y.W. Tu, X.M. Yang, J.X. Ma. "Taurine: An Overview of Its Protective Effects and Molecular Mechanisms." Frontiers in Pharmacology. 2020 Apr; 11: 906.

  5. C.J. Chen, K.H. Chen, Y.H. Chen, Y.J. Chen, H.J. Hsu. "Taurine: A Review of Its Protective Effects on the Cardiovascular System." Current Pharmaceutical Design. 2018 Apr; 24(12): 1319-1328.