What is taurine?
Taurine is a sulfur-containing organic compound often referred to as an amino acid , although strictly speaking it is not a classic amino acid because it lacks a carboxyl group. Nevertheless, taurine plays a central role in numerous physiological processes and is present in high concentrations in many tissues of the body – particularly in the heart, brain, eyes, and muscles .
The body can produce small amounts of taurine itself from the amino acids cysteine and methionine , but this requires sufficient vitamin B6 . During certain phases of life or under particular stress (e.g., stress, intensive training, illness), the body's need can exceed its own synthesis – in these cases , additional intake through diet or supplements is advisable.
Natural sources of taurine include fish, seafood, meat, eggs, and dairy products . Plant-based foods, on the other hand, contain very little taurine, which is why vegetarians and vegans often have lower levels.
How does taurine work?
1. Cardiovascular health:
Taurine supports the contractility of the heart muscle , regulates heart rhythm, and stabilizes calcium levels in heart muscle cells. Studies show that taurine can lower blood pressure and improve vascular elasticity . It also acts as an antioxidant, protecting heart muscle cells from oxidative stress—especially during periods of increased physical or emotional strain.
2. Support of the nervous system:
In the brain, taurine acts as a neuroprotective messenger . It stabilizes cell membranes, influences the function of neurotransmitters (including GABA and glycine), and contributes to inner calm, stress reduction, and improved sleep . Taurine also protects nerve cells from overexcitation (neurotoxicity) and supports the regeneration of neuronal structures.
3. Eye and vision function:
The retina contains particularly high concentrations of taurine. Taurine protects the photoreceptor cells from oxidative stress , promotes their regeneration, and contributes to maintaining healthy vision. A taurine deficiency is associated with accelerated retinal degeneration.
4. Muscles and athletic performance:
Taurine stabilizes muscle cells, improves calcium availability during muscle contraction , and thus reduces fatigue. It also has antioxidant and anti-inflammatory properties , which promotes regeneration after intense training. Athletes benefit from taurine through improved endurance, fewer muscle cramps, and faster recovery .
5. Antioxidant cell protection and detoxification:
Taurine neutralizes free radicals, protects cell membranes, and supports the liver in detoxification by participating in the formation of bile salts . These aid in fat breakdown and the excretion of metabolic waste products.
6. Blood sugar and metabolism:
Taurine improves insulin sensitivity and can promote glucose uptake into cells, thus contributing to more stable blood sugar levels. This property makes taurine particularly interesting for people with insulin resistance or type 2 diabetes .
Benefits of Taurine
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Supports heart function and regulates blood pressure
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Promotes the health of nerves and brain
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Protects the eyes and retina from oxidative stress
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Improves muscle performance, recovery, and endurance
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Supports liver function and fat digestion
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It has an antioxidant effect and protects cells from free radicals.
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Promotes stress reduction, sleep and emotional balance
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Supports blood sugar regulation and metabolic stability
Possible side effects and interactions
Taurine is very well tolerated at typical doses (500–3000 mg per day) and has no known side effects. The body can excrete excess taurine via the kidneys.
Even at high doses (over 5 g daily), studies have not found any toxic effects. However, excessive intake in combination with high amounts of caffeine (e.g., in energy drinks) can put a strain on the circulatory system, especially in sensitive individuals.
People with kidney disease or high blood pressure should only take taurine supplements after consulting a doctor.
Conclusion
Taurine is a versatile and natural substance with comprehensive benefits for the heart, brain, muscles, eyes, and liver . It acts as an antioxidant, cell-protecting factor, and regulator of numerous metabolic processes. Whether supporting heart function, improving recovery during sports, or promoting mental clarity and relaxation, taurine is an essential molecule for physical and mental performance. Regular intake can be particularly helpful during stressful times, periods of increased exertion, or with an unbalanced diet, helping to maintain energy, concentration, and vitality .
Sources
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Schaffer SW, Jong CJ, Ramila KC, Azuma J. (2010): Physiological roles of taurine in heart and muscle. J Biomed Sci , 17(Suppl 1), S2.
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Ripps H, Shen W. (2012): Review: taurine: a "very essential" amino acid. Mol Vis , 18, 2673–2686.
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Zhang M, et al. (2004): Taurine supplementation reduces oxidative stress and improves vascular function in diabetes. Clin Sci (Lond) , 107(6), 601–608.
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Huxtable RJ. (1992): Physiological actions of taurine. Physiol Rev , 72(1), 101–163.
