If you noticed Taurine on the ingredients label of your favorite energy drink, you might be wondering what this natural compound is and how it works.
Remarkably little has been determined about Taurine’s effects on the brain, but what we do know actually runs contrary to the public perception of this natural nutrient.
While Taurine is viewed as a natural energy-booster, it does not in fact have stimulatory effects. Instead, this supplement has a sedative effect and can be used to calm the brain down during periods of excessive neuron firing.
As a nootropic, Taurine may be used to reduce anxiety while promoting sleep and relaxation. There is also limited evidence that this supplement can augment LTP which is the process that results in memory formation.
Brain Health
Mood
Sleep- Supports a calm, relaxed mood
- Promotes vision & nervous system health
- Modulates neurotransmitter activity
Taurine
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Taurine has the chemical name of 2-aminoethanesulfonic acid and is one of the most abundantly distributed organic acids in human and animal tissues. It is a major component of bile and is found in the large intestines, accounting for 0.1% of total human body weight.
It is useful in a number of different biological and physiological roles and processes including conjugation of bile acids, anti-oxidation, and membrane stabilization. It is also used in the modulation of calcium signaling and essential for cardiovascular function, the development and function of skeletal muscles, the retina, and the nervous system.
Although this supplement is technically not an amino acid since it lacks the normal carboxyl group, it is a derivative of the amino acid cysteine. It is also one of the few known naturally occurring sulfonic acids and was first isolated from ox bile in 1827 by German scientists.
Taurine is found in a number of food sources such as egg yolks and meat. Many vegetarians are often low in this supplement since it is normally found in animal protein and not in vegetables.
Taurine Effects:
When Taurine reaches the brain, it interacts with GABA receptors in the thalamus – a behavior regulator system in the center of the brain. This neural structure is involved in controlling how much sensory information is forwarded on to the processing cortex of the brain.
At night, the thalamus is responsible for filtering perceptual input from the senses so that it does not wake you up. Taurine activates receptors for the inhibitory neurotransmitter GABA which is known to have an anxiolytic effect on the brain.
Therefore, instead of being a stimulant, Taurine is more like a central nervous system depressant, resulting in a suppression of excitatory activity.Â
This is most likely why some users experience mood enhancing effects when taking Taurine.
As a GABAergic compound, Taurine can inhibit the neurological processes that result in anxiety or stress. It has also been observed to lower cortisol levels. This might also explain why Taurine is so often consumed with caffeine, so as to offset some of the negative side effects like nervousness and restlessness.
Most of the nootropic interested into this natural compound comes from two studies which found that Taurine can induce long-lasting synaptic potentiation. LTP in the hippocampus is increased when using this supplement, resulting in better memory formation, particularly in the consolidation phase.
As a major constituent of bile, Taurine is also found in the large intestine. This supplement is synthesized within the pancreas via the cysteine sulfinic acid pathway. This occurs when the thiol groups of cysteine is first oxidized into cysteine sulfinic acid by a specific related enzyme. It continues working by helping to remove and transport fatty liver deposits and is even thought to work in the development of skeletal muscles.
Taurine is also thought to work like an anti-oxidant. This supplement is capable of helping to remove toxins from the body like free radicals and lipofuscin (age spots). It also is thought to help protect against the toxicity and damage caused by a variety of other substances like lead and cadmium. There is even evidence suggesting that it helps to prevent oxidative stress induced by exercise.
Top Taurine Supplements
Taurine Benefits:
Energy drink manufacturers typically promote Taurine as a focus-enhancing compound that can boost athletic performance and brain function. Studies have shown that this supplement can improve physical endurance and exercise speed in rodent trials.
Other studies have noted that Taurine reduces stress and lessens anxiety in experiments designed to induce anxiety. One research team found that using this supplement improved symptoms of social anxiety and increased social interaction scores. There is also limited evidence showing that Taurine can induce LTP, resulting in better memory formation.
This nootropic also can be used to combat obesity, burn fat and maintain a healthy body. Many studies have confirmed that Taurine supplementation has the effect of lowering lipid levels.
Users also report decreases in their weight, cholesterol, and triglyceride levels. This also leads to a lower risk of developing atherosclerosis and diabetes. There is even the thought that obesity itself may lower Taurine levels, increasing the need for supplementation.
Taurine also helps to promote glucose control and aids in the treatment of diabetes. It has been shown that levels of Taurine are lower in people who are obese and who have diabetes. Fortunately, these studies also show that by supplementing with Taurine it is also possible to help restore the proper levels. Not only that but it may even prevent the onset of type II diabetes.
Taurine supplementation is also capable of reversing cardiovascular disease factors. It can help to lower blood pressure by reducing the resistance to blood flow within the vessel walls. It also serves to minimize the nerve impulses in the brain which drive blood pressure higher. It also helps to reduce arterial thickening and stiffness, restores helpful responses to nitric oxide, and (perhaps most importantly) reduces inflammation.
- Supports a calm, relaxed mood
- Involved in nervous system health and eye health
- Modulates neurotransmitter activity
Taurine Dosage:
The daily range of Taurine supplementation is quite wide, from .5 to 5 grams. Some experts even suggest taking higher levels, but this is most appropriate for people suffering from conditions such as diabetes, hypertension, atherosclerosis, etc…
The average dosage under normal circumstances seems to be between 1 and 3 grams per day. This could even be split into multiple administrations throughout the day to ensure a relatively consistent supply within the system.
Another thing to consider is what to take with your Taurine. Research has shown that Carnitine, CoQ10, and basic multi-vitamins work well in conjunction with this compound.
Taurine Side Effects:
Little is known about the effects of long-term Taurine use, although some experts think that any excess amount is simply excreted by the kidneys. When taken in extremely high doses, however, the supplement is known to cause loose stools. Should you encounter any side effects when using this supplement, it is likely that they will be mild and not dangerous.
Taurine Review:
Taurine is an effective anxiety and stress reducer, with the added benefit of promoting better memory performance. If you are currently taking mood enhancing nootropics, you may find little benefit to adding Taurine to your stack. However, this supplement is considered to be effective at off-setting side effects related to stimulants such as caffeine or even amphetamines.
There are additional benefits of Taurine related to physical performance, neuroprotection, cardiovascular health and sleep. Since Taurine is quite safe, you can always experiment with it in your nootropic stack. But it is important to remember that this supplement does have a sedative-like impact on the body and will not give you any additional energy or alertness that you may be seeking from an energy drink.
5 Comments
If I’m taking 500 mg a day of taurine is it ok to drink alcohol? As I know you’re not supposed to mix alcohol and energy drinks.. Which contains taurine. Thanks!
My wife is alcoholic, she had some drink and then took taurine and seemed more intoxicated, what are the results of such mixing please?
Hi Rod,
There have been studies looking at the interaction of alcohol and taurine. Here’s one study that would be worthr looking at: http://www.ncbi.nlm.nih.gov/pubmed/12436202
“Taken together, these data suggest that the endogenous taurine system may be an important modulator of effects of ethanol on the nervous system, and may represent a novel therapeutic avenue for the development of medications to treat alcohol abuse and alcoholism.”
this should give you your answer,
https://www.ncbi.nlm.nih.gov/pubmed/12436202
I just took a tablespoon by mistake. I thought I was taking collagen hydrolysate. Hope I’m still here in the morning.