Taurine Health Benefits, Uses, Dosages and Safety Review

Taurine is a natural compound made in the human body from cysteine, that has a number of important physiological functions.

Although commonly referred to as an amino acid, taurine is actually an amino sulfonic acid; meaning it contains sulfur.

It is used as a building block for protein chains and is involved in cardiovascular function, acts as an anti-oxidant, and is needed to maintain skeletal muscle. Concentrated amounts of this organic compound are found in the brain, heart, blood platelets and retinas of the eyes.

Taurine is believed to regulate blood sugar and blood cholesterol levels, inhibit glycation, help maintain cell structure, and affect the release of signaling chemicals inside the brain called neurotransmitters.

As a dietary supplement, taurine is known for its heart-healthy effects, and is used commonly to reduce muscular cramping, improve exercise capacity and alleviate anxiety. [1, 2, 3]

Taurine

Amino Acid

Brain Health

Mood

Sleep

How It Works:

• Supports a calm, relaxed mood
• Promotes vision & nervous system health
• Modulates neurotransmitter activity

Dosage:

Between 1 - 3 g per day

Safety:

Rated Possibly Safe

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How does Taurine Work inside the Body?

Taurine is well-known as an ingredient in energy drinks like Red Bull.

It appears that some people mistakenly believe this ingredient is derived from the semen or urine of bulls. This is not true.

Taurine (2-aminoethanesulfonic acid) is considered a conditionally-essential amino acid, produced naturally by the human body.

Essential amino acids must be gained by dietary sources. Nonessential amino acids can be produced inside the body.

As a conditionally essential amino acid, this means that taurine can be produced endogenously by humans, but may also need to be gained from dietary sources if an individual cannot synthesize enough on their own. [4]

Most people can produce all the taurine they require from another proteinaceous amino acid called cysteine, and a metabolic intermediate called hypotaurine. [1]

Taurine supplementation may become necessary in those who lack sufficient dietary intake for long periods of time.

Vegans are at risk of a deficiency; in one study, blood levels of taurine were at 78% and urinary levels were at 29% compared to those in a control group on a standard American diet.

Excess taurine is the body is excreted in urine. [1]

Low levels of vitamin B6, folate and taurine in the diets of elderly people can increase the risk of cataract development. Use of a taurine supplement may have benefits for protecting eye health.

Human breast milk is one of the best sources of taurine; cow milk is not a very good source. As such, this is a common ingredient included in baby formula. [1]

Taurine supplementation may also be necessary in infants who are not breastfed, because they cannot yet produce their own taurine. [1]

Taurine Functions

The Natural Medicines Comprehensive Database (NMCD) states that taurine is involved in various physiological processes in the human body.

Some of the systems and functions affected by this sulfonic acid include: [1]

• Neuromodulation of the CNS (central nervous system);
• Antioxidant activity in white blood cells;
• Retinal photoreceptor activities;
• Contraction of cardiac muscle;
• Sperm motility (movement);
• Blood platelet aggregation;
• Bile acid conjugation;
• Insulin-regulating activities;

Taurine also helps to facilitate a process that maintains the body’s fluid balance and electrolyte levels called osmoregulation. [1]

Preliminary research suggests that taurine may possess diuretic and natriuretic activities. That means it might increase the production of urine in the kidneys (diuresis), and increase the amount of sodium excreted in urine. [1]

NMCD states that taurine may also help to lower cholesterol and increase production of bile acids. There is also some evidence that suggests taurine can scavenge free radicals and improve antioxidant status. [1]

Blood platelets contain high amounts of this organic compound. When levels of taurine are too low, platelets tend to cluster together in a process called aggregation. [1]

This can increase the risk of clots forming and can lead to negative cardiovascular outcomes.

Uses for Taurine Supplements

According to WebMD, people use taurine dietary supplements for a variety of purposes, including: [4]

• Athletic performance and Bodybuilding;
• ADHD (attention deficit hyperactivity disorder);
• Anxiety and Depression;
• Hypercholesterolemia (high cholesterol);
• Hypertension (high blood pressure);
• Improving mental performance;
• Eye health;
• Anti-aging and longevity;
• CHF (congestive heart failure);
• Seizure disorders (epilepsy);
• Hepatitis and liver disease;
• Disorders of the retina;
• Cystic fibrosis;

WebMD states that taurine is also used for alcoholism, diabetes, and as an antioxidant supplement.

More research is needed to validate many of the health claims made about taurine supplementation. The FDA has not approved this nutrient as a drug for the prevention or treatment of any medical conditions.

Taurine Health Benefits

The NMCD rates Taurine supplements as Possibly Effective for congestive heart failure and hepatitis. [1]

NMCD rates taurine as Possible Ineffective for improving infant development. [1]

All other uses for taurine lack sufficient reliable evidence to rate efficacy. This means that more research in humans using double-blind placebo controlled studies needs to be conducted to determine whether or not this supplement works.

Some of the conditions for which Taurine dietary supplements are used without sufficient evidence available to rate efficacy include: [1]

• CINV (chemotherapy induce nausea and vomiting);
• AMD (age related macular degeneration);
• Eradicating helicobacter pylori;
• Iron deficiency anemia;
• Myotonic dystrophy;
• Sleep deprivation;

Taurine also continues to be studied for its possible effects in muscle soreness, fatigue, exercise performance, and more.

Taurine and Congestive Heart Failure:

NMCD reports that oral use of 2 – 3 grams of taurine, once or twice daily, for between 6 and 8 weeks, seems to enhance heart muscle performance in those with moderate-to-severe heart failure. [1]

Some CHF patients respond to taurine supplementation quite rapidly, and continue to experience notable benefits as long as taurine usage continues. This has been noted for periods as long as one year. [1]

The specific mechanisms by which this supplement improves CHF are not well understood presently.

Some researchers believe that increased taurine levels alter calcium channel signaling, which improves left ventricular function. This has been observed with no adverse changes to arterial pressure. [1]

The sympathetic nervous system (SNS) is involved in facilitating healthy stress responses in humans.

Taurine may also benefit CHF by decreasing blood pressure and possibly modulating SNS activation, which tends to be exaggerated in those with CHF and/or hypertension. [1][4]

Randomized, double-blind, placebo-controlled human trials are required to understand how, and to what degree, taurine may benefit congestive heart failure, blood pressure or other factor related to cardiovascular health.

If you have any health condition, it is best to seek medical advice before beginning to use taurine supplements.

Taurine and Hepatitis:

Hepatitis is a disease marked by inflammation of the liver, which can impair the body’s ability to detoxify itself.

According to NMCD, oral use of between 1.5 to 4 grams of taurine each day for as long as three months can improve liver function in patients with hepatitis. [1]

Taurine protects the liver from acetaminophen toxicity almost as well as a proven hepatoprotectant agent called n-acetyl glutathione. This supplement is thought to protect the liver from damage caused by other toxins as well. [3]

More research is needed to evaluate the long-term use of taurine for hepatitis or other types of liver disease/dysfunction.

Taurine for Diabetes Mellitus:

According to NMCD, preliminary research suggests that taking 1.5 grams of taurine each day for up to 4 months does not affect insulin levels, blood-glucose or blood lipids in those with type 2 diabetes. [1]

However, other sources state that taurine is associated improved glucose metabolism, endothelial health, eye health and kidney health.

All of these are potentially damaged in those with unmanaged diabetes symptoms over time. Some researchers think that taurine is useful as an adjunct diabetes therapy. [1]

Taurine is also thought to be helpful for improving joint pain caused by diabetes, reducing the risk of nerve damage (neuropathy) and protecting the retinas of the eyes.

This amino acid exhibit anti-glycation effects, which means that it helps to stop proteins in the body from becoming damaged by elevated blood sugar levels.

Glycation (or non-enzymatic glycosylation) occurs when a sugar molecule bonds to a protein or a lipid (fat) molecule, causing that molecule to become dysfunctional.

Glycated proteins are referred to as advanced glycation end products (AGEs). As they build up in the body, signs of aging accumulate, and organs may no longer work as intended.

For example, glycation within the retinas of the eyes can result in the formation of cataracts, age-related macular degeneration and impaired vision.

Taurine has been shown to inhibit the formation of AGEs by sacrificially donating amino groups to glycating agents. [3]

For individuals with high blood sugar, using a taurine supplement may prevent glycation which could have benefits for overall health and well-being.

More research is needed to determine the effects of taurine in people with Diabetes or Metabolic Syndrome. Research into the anti-glycation effects of this supplement has largely been conducted in animals and in-vitro so far.

Cystic fibrosis:

Cystic fibrosis is a condition that causes thick mucus to accumulate in the lungs. NMCD states that taurine might help to reduce steatorrhea (fatty stools) in children with cystic fibrosis. [1]

However, taurine does not seem to enhance the function of the lungs, or any other symptoms of cystic fibrosis.

Improving Exercise Performance:

Some research suggests that taking between 1 and 1.66 grams of taurine prior to exercise does not help to improve exercise performance.

However, NMCD states that taking certain products that contain taurine, along with other ingredients, could help to enhance performance in cycling, but not in strength training, or sprinting. [1]

Hypertension:

Preliminary evidence suggests that taurine can help to lower blood pressure in those with borderline hypertension. Early research suggests that 6-gram doses, taken daily for 7 days may be beneficial. [1]

Additional Effects of Taurine

The following information on taurine in other health conditions is reported by NMCD:

500 mg twice daily doses over 6 weeks might help reduce H. pylori infections, and improve gastric ulcer healing. [1]

Taking an iron supplement along with 1000 mg of taurine seems to improve erythrocyte (red blood cell) counts in women with anemia caused by iron deficiency. [1]

Combining taurine, B vitamins, glucuronolactone and caffeine seems to improve reasoning abilities in adolescents. However, it does not seem to improve memory. This nutrient stack contains the same active ingredients as Red Bull energy drinks. [1]

Two grams of taurine, taken with BCAA (branched chain amino acids) three times daily for 2 weeks can help reduce muscle soreness, especially in those who do not exercise routinely. [1]

Myotonic dystrophy is a genetic condition marked by muscle wasting (cachexia). Preliminary evidence suggests that taking between 100 and 150 mg taurine per kilogram of bodyweight, for 6 months, improves the capacity for muscle relaxation in those with myotonic dystrophy. [1]

Taurine Deficiency

There is not an established dietary requirement for taurine, because most people produce adequate amounts internally. Deficiency of taurine in healthy people is rare. [1]

Humans produce taurine from vitamin B6 (pyridoxine) and the amino acids methionine and cysteine.

Deficiency is more likely in vegetarians, vegans and others who do not consume adequate amounts of the nutrients the body uses to synthesize this compound. [2]

Taurine Food Sources

Taurine is found in highest concentrations in human breast milk. The best dietary sources for this amino acid are animal meats and fish. [1]

Eggs and some dairy products also contain taurine. Legumes, seeds and nuts are not good sources of this compound. However, they are good sources of cysteine, methionine and pyridoxine, which are the natural precursors of taurine in the human body. [2]

Taurine Supplements

Taurine supplements are mostly sold in the form of bulk powders, but capsules and tablets are also available. NMCD states that there are at least 2000 dietary supplements available that contain this ingredient. [1]

According to ConsumerLab, it is important to choose reputable taurine products, guaranteed to be free of contaminants. Even minute amounts of contaminants in dietary supplements can cause serious health problems. [2]

Taurine Dosage

However, NMCD reports the following taurine doses that have been used in clinical studies: [1]

• 2- 6 grams of taurine per day, in a single dose or divided, has been used to treat CHF;
• Daily 30 mg/kg taurine doses over 4 months have been used to treat steatorrhea;
• 3 daily 4-gram taurine doses have been used for 6 weeks to treat acute hepatitis;

Taurine is purported to be quite safe in daily doses up to 3 grams. Higher doses have also been used without causing any adverse effects. [2]

The maximal tolerable dose has not been established in children, pregnant women, nursing women – or those with severe kidney or liver disease. [2]

One can of Red Bull provides 1000 mg of taurine. One can of Rockstar energy drink provides 946 mg of taurine per serving.

Taurine Side Effects

NMCD states that no side effects have been associated with using taurine orally for as long as 1 year in clinical trials. [1]

NMCD reports a single case where a bodybuilder using 14-gram daily taurine doses, along with anabolic steroids and insulin, developed a condition marked by altered brain function called encephalopathy. [1]

However, it is unclear whether this was caused by the use of anabolic steroids and exogenous insulin or whether the encephalopathy was caused by taurine supplementation.

To reduce the risk of side effects, do not consume more than 3000 mg per day and do not take this supplement for long periods of time without occasionally cycling off.

Taurine Interactions

Taurine supplements can interact with certain herbs and supplements that have hypotensive (blood-pressure-lowering) effects.

Combining taurine with these products may cause blood pressure to drop dangerously low. Some of these include andrographis, cat’s claw, coenzyme Q10, lycium fruit extract , L-arginine, casein peptides and fish oil.

Taurine might interact with antihypertensive prescription medication used to treat high blood pressure. These include Vasotec (enalapril), Norvasc (amlodipine), Cozaar (losartan), Diovan (valsartan), Lasix (furosemide) and numerous others.

Because taurine exhibits diuretic properties, it might increase the urinary excretion of lithium. Those using lithium may need dose adjustments if a taurine supplement is needed.

Taking a taurine supplement might decrease excretion of fatty acids, and possibly increase the absorption of dietary fats.

This amino acid is not known to affect the results of any laboratory tests.

There is concern that taurine might exacerbate symptoms associated with bipolar disorder. Consuming energy drinks that contain this ingredient might increase the chances of developing mania in those with bipolar disorder.

If you have been diagnosed with any health conditions, it is best to discuss supplementation with a doctor who understands your health history before starting to take taurine. Make sure to mention all medications and herbal supplements you may be using.

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