Taurine is an amino acid that plays various crucial roles in the body. Unlike many other amino acids, it isn’t used to build proteins. Instead, it’s classified as a “conditionally essential” amino acid because, under certain conditions, the body cannot produce enough and needs to obtain it from the diet.
Production and Decline with Age:
Taurine is synthesized in the liver from the amino acids cysteine and methionine, with the help of vitamin B6. The synthesis of taurine can decline with age due to various factors, including reduced metabolic efficiency and lower availability of the precursors (cysteine and methionine).
Taurine functions in the body
Taurine is essential in the proper functioning of the body
- Bile Acid Conjugation: Taurine is used in the formation of bile salts, which aid in the digestion of fats in the intestines.
- Electrolyte Balance: It helps regulate the balance of water and minerals (like calcium) inside cells.
- Neurotransmitter: Taurine functions as a neurotransmitter in the brain.
- Antioxidant: It has antioxidant properties and can protect cells from damage caused by oxidative stress.
- Cell Volume Regulation: Taurine helps maintain the proper volume and function of cells.
- Cardiac Function: It is crucial for proper heart function and development.
Problems from Taurine Deficiency:
Since taurine is essential for the proper functioning of the body, its deficiency means that the body cannot cope with some of the functions it is normally able to perform.
- Cardiovascular Issues: Reduced levels of taurine can impair heart function and may lead to cardiomyopathy in extreme cases.
- Retinal Dysfunction: Taurine is crucial for proper eye function, and deficiency can lead to issues in the retina.
- Developmental Problems: Inadequate taurine can lead to developmental issues in the brain and nervous system.
- Impaired Fat Digestion: Since taurine is essential for the formation of bile salts, deficiency can affect the digestion and absorption of dietary fats.
- Reduced Immune Response: There’s evidence that taurine plays a role in proper immune system function.
Because taurine is so important looking after taurine levels is advised, especially for those who are trying to use it to improve their health.
Using Taurine to boost health
Taurine has gained interest as a supplement, particularly among athletes and those looking to improve their overall health. Here’s how taurine can influence various aspects of health:
Metabolism
Lipid Metabolism: Taurine is suggested to have beneficial effects on lipid metabolism, including a potential role in reducing triglycerides and LDL cholesterol. Taurine supplementation might help combat dyslipidemia, a prevalent metabolic disorder(1).
Another study found that with Taurine supplementation damage to cells evaluated by oxidative stress indicators revealed a reduction in oxidative damage with taurine treatment. These findings suggest that taurine partially acts as a CR mimetic(2).
Sleep
Taurine may influence sleep by interacting with neurotransmitter systems. Taurine was found to activate GABA receptors in the brain, promoting relaxation and potentially improving sleep quality (4).
Exercise Efficacy
Taurine may influence exercise performance and recovery. Athletes who took taurine supplements experienced improved exercise performance and reduced muscle damage(5).
Building Muscle
Taurine has implications for muscle function and growth. Taurine supplementation was shown to enhance muscle function and reduce exercise-induced muscle damage, potentially aiding muscle repair and growth (6).
Taurine and biomarkers of aging
Taurine is an abundant amino acid in many tissues and has been associated with various physiological roles, including osmoregulation, modulation of calcium signaling, and antioxidation. Its effects on aging and related biomarkers have garnered interest in recent years. Here’s a breakdown of how taurine supplementation might affect biomarkers of aging:
Oxidative Stress and Antioxidation
Oxidative stress, resulting from an imbalance between free radicals and the body’s ability to neutralize them, is linked to aging and age-related diseases. Taurine has been shown to have antioxidant properties, which can counteract oxidative stress. Its supplementation has been found to boost the activity of superoxide dismutase and catalase, essential antioxidant enzymes(7).
Mitochondrial Function
Mitochondrial dysfunction can be a hallmark of aging, as it leads to decreased cellular energy production and increased free radical production. Taurine supplementation has been reported to support mitochondrial function by reducing oxidative stress and maintaining mitochondrial structural integrity(3).
Inflammation
Chronic low-grade inflammation is another biomarker of aging and is associated with many age-related diseases. Taurine has anti-inflammatory properties. Its supplementation reduced the production of inflammatory cytokines in certain situations (8).
Glucose Metabolism and Insulin Sensitivity
impaired glucose tolerance and insulin resistance are common issues in aging, leading to conditions like type 2 diabetes. Taurine supplementation has been observed to improve insulin sensitivity and glucose metabolism in some experimental models(9).
Neuroprotection
Neurodegeneration and cognitive decline are significant concerns in the aging population. aurine has been shown to offer neuroprotective benefits. Animal models suggest taurine might protect against age-related neuronal loss and cognitive decline.
References
- Zhang, M., et al. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2), 203-207.
- Wang Z, Ohata Y, Watanabe Y, Yuan Y, Yoshii Y, Kondo Y, Nishizono S, Chiba T. Taurine Improves Lipid Metabolism and Increases Resistance to Oxidative Stress. J Nutr Sci Vitaminol (Tokyo). 2020;66(4):347-356. doi: 10.3177/jnsv.66.347. PMID: 32863308.
- Jong, C. J., Azuma, J., & Schaffer, S. (2012). Mechanism underlying the antioxidant activity of taurine: prevention of mitochondrial oxidant production. Amino acids, 42(6), 2223-2232
- El Idrissi, A., & L’Amoreaux, W. J. (2008). Selective resistance of taurine-fed mice to isoniazide-potentiated seizures: in vivo functional test for the activity of glutamic acid decarboxylase. Neuroscience, 156(3), 693-699.
- Balshaw, T. G., Bampouras, T. M., Barry, T. J., & Sparks, S. A. (2013). The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino acids, 44(2), 555-561.
- Matsuzaki, Y., Miyazaki, T., Miyakawa, S., Bouscarel, B., Ikegami, T., & Tanaka, N. (2002). Decreased taurine concentration in skeletal muscles after exercise for various durations. Medicine & Science in Sports & Exercise, 34(5), 793-797.
- Schaffer, S., Kim, H. W. (2018). Effects and Mechanisms of Taurine as a Therapeutic Agent. Biomolecules & Therapeutics, 26(3), 225–241.
- Marcinkiewicz, J., & Kontny, E. (2014). Taurine and inflammatory diseases. Amino Acids, 46(1), 7-20.
- Nandhini, A. T., & Anuradha, C. V. (2004). Taurine modulates antioxidant potential and controls lipid peroxidation in the aorta of high fructose-fed rats. The Journal of Nutritional Biochemistry, 15(6), 365-371.
- El Idrissi, A., Trenkner, E. (2004). Growth factors and taurine protect against excitotoxicity by stabilizing calcium homeostasis and energy metabolism. Journal of Neuroscience, 24(43), 9752-9761.