Summary

Taurine is a sulfur amino acid found naturally in the human body [1]. Taurine is found naturally in fish and soybeans, leading to studies on cultural groups that consume high levels of these foods in their natural diet. [3]

Benefits and Effects

Liver Health

In a study on rats in which liver damage was induced and then treated with taurine showed a marked improvement in the function of the cells using taurine treatment compared to those that were untreated. [5]

Promotes glucose control

Trials were conducted to determine the effect of taurine on diabetic patients. Plasma and platelet taurine concentrations were monitored showing a significant increase in diabetic patients. [7]

Another study showed taurine reduced blood glucose levels over a 12-week treatment period. It also significantly reduced insulin resistance. [8]

May prevent cardiovascular disease

Studies have shown that taurine supplements retard the initiation and progression of atherosclerosis. By acting on the primary cause leading to cardiovascular disease, taurine may reduce the risk of this disease. [10]

Age-related retinal degeneration

Taurine acts as an antioxidant and taurine supplements have been shown to alleviate oxidative stress in the retina. Research suggests that taurine may reduce the effects of age-related retinal degeneration. [11]

May contribute to the resistance of seizures

Research using mice shows that taurine raises the levels of the enzyme responsible for GABA synthesis. These taurine-fed mice showed a higher threshold for seizure onset when compared to a control group. [12]

How Taurine works

Taurine works on the human brain by its action on the GABA system. It is this mechanism of action, which gives taurine its physiological benefits. As an inhibitory amino acid, it acts on a subclass of gamma-aminobutyric acid type A (GABAA) receptors. [13]

Taurine causes ROS inhibition and calcium stabilization, resulting in the attenuation of hyperglycemia-induced HUVEC apoptosis. [15] Other studies show that taurine has a positive effect on angiogenesis, which is the process of forming new blood vessels. [16]

Studies on rats show that taurine improves insulin sensitivity and controls hyperglycemia and hyperinsulinemia. It also restores the activities of the glucose metabolizing enzyme in fructose-fed rats. [17]

Dosage

An Observed Safe Level (OSL) estimate has been obtained. The evidence supports an OSL of 3000mg per day without any adverse effects. Many trials have been conducted above these levels without adverse effects showing that safe consumption may be higher than this 3000mg per day limit. However, the research above this level is not sufficient to draw safe dosage conclusions. [18]

Side Effects

Taurine may contribute to an increase in stomach acid. Those suffering from ulcers should be cautious to add taurine supplements to their diet. [19]

About 12% of patients taking taurine complain of some form of Abasia, which is an impairment in motor coordination. Any signs of this impairment should be discussed with a medical practitioner before continuing with taurine consumption. [20]

Abuse is possible. One bodybuilder reportedly suffered brain damage from taking taurine together with insulin and anabolic steroids. [21]

Stacks

Taurine may be helpful in the metabolism of vitamin C. Studies have shown that vitamin C metabolism can be influenced by sulfur-containing amino acids like taurine. [23]

Magnesium and taurine work together to minimize the cytoplasmic free calcium level [Ca2 ]. The complementary mechanism of action of these two supplements could lead to a healthy balance of calcium in the body. [24]