Taurine is a semi-essential amino acid. Humans can synthesize taurine from methionine and cystine. It’s produced primarily by the liver, but most other cells can synthesize it, too.1 The process of breaking down these other amino acids to make taurine is very slow, so the diet is our main source.2

Supplementation with additional taurine has been shown to beneficially impact health in several ways. On a mechanical level, taurine plays an essential role in regulating and supporting the structure and internal function of the cell, making it “cytoprotective.” It does so by:

  • Maintain proper cell membrane dynamics1
  • regulates membrane permeability1
  • osmoregulation2
  • calcium eflux balance1, 2
  • has antioxidant properties1, 2
  • Enhances mitochondrial energy production2
  • Balances, maintains, initiates, or prevents apoptosis (programmed cell death) when appropriate.2

High concentrations of taurine are found in “excitable” tissues/cells, like that of the heart, retina, nervous system, and muscle.1

Taurine is Cardioprotective

Taurine supports several areas of cardiovascular health, largely in part due to its role in energy production via fatty acid oxidation, electron transport chain function, and cellular calcium regulation.3 In Japan, it’s used as a treatment for heart failure.4

Taurine has been shown to both prevent and improve hypertension. 2,,5, 6 It reduces cholesterol by suppressing the production by the liver and enhancing clearance out of the blood.2, 7, 8 It also reduces the amount of Apolipoprotein B produced by the liver, which is the protein that carries cholesterol in the blood.9 Taurine also stabilizes arrhythmias in the heart, likely by regulating the mineral balance in myocardial cells.2, 10

Taurine Enhances Muscular Health and Function

Taurine plays a vital role in muscle contraction, strength, and power output. Animals that are taurine deficient show impaired muscle contraction and strength with impaired muscle growth.11 Taurine supplementation with exercise increases the time to exhaustion, reduces fatigue, reduces lactate levels in the blood, protects DNA by enhancing antioxidant effects12, and reduces muscle soreness.13

Taurine’s muscle-protective effects have made it an important therapeutic agent in muscular diseases such as muscular dystrophy14, myotonic dystrophy, and atrophy related to disuse.15 Lastly, taurine has been shown to be a beneficial therapeutic against sarcopenia and age-related muscle decline.15,16

Taurine Improves Eye Health

A high concentration of taurine can be found in the retina. It’s essential for protecting retinal ganglion cells, which are the nerve cells that communicate image perception from the eyes to the brain.17 It also plays an important role in photoreception and reducing/protecting against oxidative stress in the retina.18 Vision is also indirectly preserved by its protective role in diabetes and glucose regulation.

Taurine Protects Against Inflammatory and Metabolic Diseases

In type 2 diabetics, taurine protects against mitochondrial oxidative damage that leads to impaired energy production.1,19 It also influences insulin resistance and has been shown to improve glycemic markers such as HOMA-IR, fasting glucose, and HbA1c.20

It has also been shown to reduce inflammatory markers such as TNF-a, IL-6, IL-1B21, and reactive oxygen species.2 Taurine also improves cardiovascular health outcomes that can occur as a result of inflammation.22

Taurine’s Role In Mitochondrial Health and Regulation

At the foundation of many of the beneficial effects of taurine is its protective influence on the mitochondria. All cells except for red blood cells have mitochondria to produce ATP energy. The most metabolically active cells, such as those of the nervous system, heart, muscles, and liver, have high concentrations of mitochondria to support their energy demands. A natural part of mitochondrial energy production is also reactive oxygen species (ROS) production. ROS cause oxidative damage that can lead to both mitochondrial and cell death.

Taurine protects the mitochondria via many different mechanisms.23

  • It regulates mitochondrial protein synthesis
  • Reduces ROS damage by supporting antioxidant production
  • Regulates programmed cell death
  • Regulates calcium influx

Taurine and Liver Health

Taurine protects liver cells from iron accumulation and the subsequent oxidative damage that it can incur.24 It can donate a sulfur ion, a key product in liver detoxification pathways.25 It has also been shown to protect against and alleviate fatty liver disease.26

Summary

Taurine’s role in health is multidimensional. It could be considered a solid “foundational nutrient” due to its ability to influence and enhance so many systems. Its vital role in stabilizing and regulating the cellular membrane and mitochondrial function offers far-reaching health benefits.

While Taurine may not be an essential amino acid, it’s still important to ensure intake is adequate. Foods that are highest in taurine include shellfish, beef, and dark poultry meat.27 Even if you eat taurine-rich foods, supplementation may still be health-protective. A recent study evaluated blood levels of taurine in adults over 65. Those with the highest taurine levels had the lowest rates of cardiovascular and metabolic diseases, less obesity, and lower inflammation.28

The FEEDAP panel concluded that taurine intake of up to 6g/day is safe for humans.29 Most studies report benefits at supplementation of anywhere between 1-6g daily.30