Have you ever heard of taurine before? Like many people, you may not be familiar with this compound. Taurine is an amino sulfonic acid, but it is often referred to as an amino acid.
It is found in the tissues of all animals, including humans. In fact, taurine is the most abundant free amino acid in the human body. It is highest in the brain and heart, followed by the muscles. Taurine is also found in breast milk.
Unlike many other amino acids, taurine is not used to build new tissues. Instead, it's considered a conditionally essential amino acid, meaning it becomes essential only in times of illness and stress. You can synthesise taurine from cysteine and methionine, but the process is very inefficient. Taurine is only found in animal sources such as eggs, beef, turkey & shellfish. If you are following a plant based diet, you might find yourself deficient in this sulphur containing amino acid.
Now you might be thinking, isn't taurine adding to energy drinks? The reason taurine is sometimes added here is because it can improve mental focus and physical performance. And don't worry, taurine isn't from bull urine as many people think, although the name 'taurine' comes from the latin word for bull or ox, 'taurus'.
Taurine has a number of important functions in the body. It helps to regulate heartbeat, muscle contraction, and cell volume. It also plays a role in calcium signalling, which is important for proper nerve and brain function along with magnesium utilisation. Here's a list of more specific functions:
- Aiding magnesium utilisation
- Liver copper metabolism
- Retinol absorption
- Supports healthy estrogen detoxification
- Cholesterol control
- Maintaining proper hydration and electrolyte balance in your cells
- Forming bile salts (which play an important role in digestion)
- Central nervous system neuromodulation
- Regulating calcium binding and transport
- Insulin sensitivity
- Protecting mitochondria from reactive oxygen species
Taurine is often taken before bed due to its central nervous system neuromodulation. It faciliatates GABA receptors which is a neurotransmitter that has a calming effect on the brain and nervous system whilst reducing the negative effects of glutamate (which is excitatory). Taurine may promote deeper sleep because of this. That being said, many people like to take taurine in the morning to help start their day.
Our magnesium taurate supplement contains around 400mg of taurine, however many people take more, especially athletes or people who are highly active. If you do take more, we recommend keeping it under 3000mg a day. While taurine has a number of benefits, there are also some potential side effects to be aware of. When taken in large doses, taurine can cause dizziness and upset stomach but this is likely only to occur in the very high dosages. It can also interact with some medications, so if you are taking any be sure to speak with a healthcare professional before adding taurine to your diet.
References
Review: taurine: a "very essential" amino acid
Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview
The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant