Taurine

Taurine exerts its physiological effects through several key mechanisms. In cardiovascular function, taurine acts as an osmoregulator in cardiomyocytes, modulating calcium handling and protecting against calcium overload-induced arrhythmias. It conjugates with bile acids to form taurocholate and taurochenodeoxycholate, essential for fat digestion and cholesterol excretion. Taurine stabilizes cell membranes through interactions with phospholipids and acts as an intracellular osmolyte, regulating cell volume in response to osmotic stress. In the nervous system, taurine functions as an inhibitory neuromodulator by activating glycine and GABA-A receptors, contributing to neuroprotection against excitotoxicity. It also modulates mitochondrial function by serving as a required substrate for taurine-modified mitochondrial tRNA, which is essential for proper electron transport chain function and ATP production. Taurine demonstrates antioxidant properties by neutralizing hypochlorous acid and stabilizing cell membranes against oxidative damage, though it does not directly scavenge most reactive oxygen species. Its role in retinal photoreceptor function is well-established, as retinal taurine depletion leads to photoreceptor degeneration. A landmark 2023 study in Science linked age-related taurine decline to multiple hallmarks of aging across species.

Taurine research has accelerated significantly following the landmark Singh et al. (2023) study in Science, which demonstrated that taurine levels decline with age across species, and taurine supplementation extended healthy lifespan by 10–12% in mice while improving metabolic, bone, immune, and neuromuscular function. This study positioned taurine as a potential anti-aging nutrient. Cardiovascular research is robust: Xu et al. (2008) reviewed taurine's cardioprotective effects, documenting benefits for blood pressure, heart failure, and atherosclerosis through its osmoregulatory and anti-inflammatory mechanisms. Wójcik et al. (2010) provided epidemiological evidence linking taurine intake to reduced cardiovascular mortality, partly explaining the 'Japanese longevity paradox' given Japan's high taurine dietary intake from seafood. Schaffer and Kim (2018) published a comprehensive review of taurine's mechanisms and therapeutic potential, covering cardiovascular protection, metabolic syndrome, neurological disorders, and exercise performance. In exercise science, studies have shown that taurine supplementation (1–3 g) may improve endurance performance and reduce exercise-induced oxidative stress and muscle damage. Taurine's role in retinal health is well-documented, with genetic disruption of taurine transport causing retinal degeneration in animal models.

2-aminoethanesulfonic acid

Oral taurine has high bioavailability with near-complete absorption from the gastrointestinal tract. Peak plasma levels are reached 1–2 hours after ingestion. Taurine is distributed to tissues via a specific taurine transporter (TauT), with highest concentrations achieved in the heart, brain, retina, and skeletal muscle. Excess taurine is efficiently excreted by the kidneys.

• Shellfish (scallops, mussels, clams — richest sources)
• Dark meat poultry (chicken thighs, turkey legs)
• Beef and organ meats
• Fish (tuna, salmon, sardines)
• Pork
• Dairy products (small amounts)
• Eggs (small amounts)