Taurine, a conditionally essential amino acid, plays a role in various bodily functions and is being investigated for its ability to promote longevity
Studies suggest taurine deficiency is a driver of aging. Supplementing with taurine has been shown to increase lifespan and improve healthspan in mice, by reducing cellular senescence and improving mitochondrial function
Taurine offers significant cardiovascular benefits. It helps regulate blood pressure, improve endothelial function and enhance metabolic health
Taurine protects against Parkinson’s disease by reducing inflammation and oxidative stress. It also helps maintain efficient mitochondrial function in dopaminergic neurons
Increasing taurine intake through diet or supplementation improves healthspan and slows down biological aging. Taurine-rich foods include animal products like grass fed beef, pastured eggs and dairy
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As we age, our bodies naturally slow down. This is a normal part of life, but what if there was a naturally occurring substance, something you might even already have in your fridge, that could help you stay healthier and more active for longer?
Taurine, an amino acid found in many foods, is one such substance, with research supporting its usefulness for promoting longevity and overall well-being. As an amino acid, taurine is a fundamental building block of proteins. While most amino acids are used to build proteins, taurine is a bit different.
It’s considered a “conditional” amino acid, meaning your body produces some of it on its own, but you also need to get it from your diet. Think of taurine as a versatile helper molecule that plays many roles in your body. It’s found in high concentrations in animal products, especially muscle meats and seafood. It’s also present in smaller amounts in dairy products.
Taurine is involved in a wide range of bodily functions, including supporting your nervous system, heart health and muscle function. It also acts as an antioxidant, helping to protect your cells from damage. This far-reaching role is why scientists are so interested in exploring the health benefits of taurine, particularly as we age.
Does Taurine Slow Down Aging?
Your body undergoes a complex series of changes as you age, collectively known as the hallmarks of aging. These changes, occurring at cellular and physiological levels, contribute to declining organ function, increased susceptibility to disease and, ultimately, mortality. Scientists are actively investigating ways to intervene in these processes and promote healthy aging.
A study published in Science has brought significant attention to the role of taurine deficiency as a key driver of aging.1 This research explored the relationship between taurine levels and aging across various species, revealing several compelling findings.
First, the researchers observed a consistent decline in circulating taurine concentrations with age in mice, monkeys and humans. This discovery suggested that reduced taurine availability is more than just a consequence of aging; it could be a contributing factor.
Importantly, the study investigated the effects of taurine supplementation in middle-aged mice. The results were striking: mice receiving taurine supplements experienced a 10% to 12% increase in lifespan compared to the control group. Even more significant was the improvement in healthspan, indicating that taurine not only extended life but also enhanced the quality of life during aging.
Further investigation into the mechanisms of taurine’s antiaging effects revealed its positive impact on several key hallmarks of aging. Taurine supplementation was found to reduce cellular senescence, the accumulation of dysfunctional cells that contribute to tissue aging. It also protected against telomere shortening, a factor in cellular aging, and improved mitochondrial function, the cellular powerhouses responsible for energy production.2
Additionally, taurine supplementation decreased DNA damage, a major contributor to age-related cellular dysfunction, and attenuated inflammation, a chronic state linked to various age-related diseases. These combined findings suggest that taurine exerts its antiaging effects through multiple pathways, targeting several fundamental processes involved in aging.
The study also found an association between lower taurine levels and increased risk of several human diseases, including liver disease, diabetes and high blood pressure.3 Interestingly, the study also found that exercise increases taurine metabolites in the blood, offering an intriguing link between physical activity and antiaging benefits.
How Taurine Influences Cardiovascular Health
A review published in Nutrients provided a comprehensive overview of taurine’s diverse roles in human health, with a particular focus on aging and cardiovascular function.4 One of the key takeaways is taurine’s significant presence in tissues with high metabolic activity, such as your heart, brain and skeletal muscles. This distribution suggests its involvement in energy-intensive processes and underscores its importance for overall health.
The review emphasized taurine’s role as an antioxidant, protecting cells from damage caused by free radicals and oxidative stress, which are implicated in aging and various diseases. This antioxidant capacity contributes to taurine’s benefits for both cardiovascular and neurological health.
The Nutrients review further explored taurine’s impact on cardiovascular health, citing evidence of its positive effects on blood pressure regulation, cardiac contractility and vascular function.5Studies have shown that taurine helps improve endothelial function, the health of the inner lining of blood vessels, which is important for maintaining healthy blood flow and preventing atherosclerosis.
The review also discussed taurine’s role in metabolic regulation, particularly in glucose and lipid metabolism. Research suggests that taurine improves insulin sensitivity, benefiting individuals with Type 2 diabetes or those at risk of developing the condition.6 Additionally, taurine contributes to healthier lipid profiles by reducing triglyceride levels, further reducing the risk of cardiovascular diseases and metabolic syndrome.
These findings highlight the role of taurine as a supportive agent for maintaining metabolic and cardiovascular health. The Nutrients review also explored the mechanisms by which taurine might influence aging, including its effects on cellular senescence, the unfolded protein response, telomere attrition and longevity proteins called sirtuins, all of which are implicated in aging.
Taurine’s Role in Protecting Against Parkinson’s Disease
Parkinson’s disease (PD) is a complex neurological disorder characterized by the progressive loss of dopamine-producing neurons in the brain. This loss leads to the hallmark motor symptoms of Parkinson’s, such as tremors, rigidity and difficulty with balance and coordination.
While the exact causes of Parkinson’s disease are still being investigated, a growing body of research points to the involvement of chronic inflammation and oxidative stress in the disease’s development and progression.
A study published in the International Journal of Molecular Sciences explored the role of various nutraceuticals, including taurine, to combat these processes and offer protection against Parkinson’s.7 One of the key players in the inflammatory cascade associated with Parkinson’s is peroxynitrite, a highly reactive molecule that damages cells and contributes to neuronal dysfunction.
This study highlighted the importance of targeting peroxynitrite production and activity as a strategy for preventing or slowing the progression of Parkinson’s. The researchers proposed that nutraceuticals that either reduce the production of peroxynitrite by immune cells called microglia or enhance the scavenging of peroxynitrite-derived oxidants could be beneficial. This is where taurine comes into the picture.
The study suggested that taurine has a role in blunting the induction of inducible nitric oxide synthase (iNOS) in microglia.8 iNOS is an enzyme that produces nitric oxide, a precursor to peroxynitrite. By reducing iNOS activity, taurine might help limit the formation of this damaging molecule. This is significant because excessive peroxynitrite production contributes to the damage of dopaminergic neurons, the very cells that are lost in Parkinson’s.
Furthermore, the study discussed the importance of maintaining efficient mitochondrial function in dopaminergic neurons.9 Mitochondria are the powerhouses of cells, responsible for energy production. Damage to mitochondria is thought to play a role in triggering the self-sustaining inflammation that drives Parkinson’s pathogenesis.
The study suggested that taurine, along with N-acetylcysteine (NAC), promote the production of hydrogen sulfide (H2S), a gasotransmitter with various physiological effects, including neuroprotective properties. A gasotransmitter is a gas molecule that acts as a signaling molecule in the body, similar to how neurotransmitters work in the nervous system. These gases are produced by cells and can travel short distances to affect the function of other nearby cells.
H2S supports mitochondrial function and protects against damage, which could be beneficial in the context of Parkinson’s. This is an important consideration because damaged mitochondria trigger a chain reaction of inflammation and further neuronal damage.
Taurine for Metabolic Health and Improved Biological Age
As people live longer, a question arises: are we living healthier for longer? This is where the concept of “healthspan” comes in — the period of life spent in good health, free from major chronic diseases. A review in the Journal of Geriatric Cardiology explored how to improve healthspan, focusing on taurine.10 The authors pointed out that while medical advancements have extended lifespan, the same can’t always be said for healthspan.
We’re seeing more older adults experiencing frailty and multiple chronic conditions, impacting their quality of life and placing a strain on health care systems. The review highlighted “accelerated biological aging,” where someone’s biological age, determined by biomarkers like DNA methylation, is older than their chronological age.11 Think of it like this: you might be 50 years old chronologically, but your body could be acting like it’s 60 based on these biological markers.
This accelerated aging is linked to common age-related conditions like diabetes, heart disease, cognitive decline and frailty. So, what can you do about it? The review suggested that nutritional interventions, particularly taurine, play a key role in slowing down this biological clock. In fact, taurine’s ability to improve cellular and metabolic health, particularly blood sugar control, led some to call it a “longevity amino acid.”12
Animal studies have shown promising results, with taurine supplementation improving various aspects of health, including mitochondrial function and reduced cellular stress. The review also touched on some interesting connections between taurine and other aspects of health. For example, it mentioned that taurine interacts with the gut microbiome and bile acid conjugation, both of which are increasingly recognized as important for overall health.13
It also discussed how taurine influences the release of glucagon-like peptide 1 (GLP-1), a hormone involved in blood sugar regulation, most well-known for the GLP-1 drug Ozempic. The authors further pointed out that taurine acts as a “calorie restriction mimetic,” meaning it provides some of the same benefits as reducing calorie intake, which is known to promote longevity in various species.
More Support for Taurine’s Heart Health Benefits
A study published in the Journal of Biomedical Science explored the link between taurine and cardiovascular health, drawing on both experimental research and large-scale epidemiological surveys.14
The researchers highlighted the importance of taurine in preventing stroke and cardiovascular diseases (CVD), initially observed in genetic rat models. These early findings suggested that taurine’s benefits stemmed from its ability to regulate blood pressure and reduce inflammation, both key factors in CVD.
One of the most significant aspects of this study was its use of data from the CVD and Alimentary Comparison (CARDIAC) Study, an international survey examining diets, CVD risks and mortality across 61 different populations worldwide.15 This allowed researchers to connect dietary habits and taurine intake with actual health outcomes on a large scale. By analyzing 24-hour urine samples, they could estimate taurine intake and compare it to various health markers.
The CARDIAC study revealed a significant inverse relationship between taurine excretion (indicating higher taurine intake) and coronary heart disease mortality.16
In other words, populations with higher taurine intake tended to have lower rates of death from coronary heart disease. Those with higher taurine excretion also had significantly lower body mass index (BMI), blood pressure (both systolic and diastolic), total cholesterol and atherogenic index, a measure of risk for developing atherosclerosis.
This data provides compelling evidence for taurine’s protective role against CVD in diverse populations. Interestingly, the study found that taurine’s positive effects on CVD risks were even more pronounced in individuals with higher magnesium excretion.17 This suggests a synergistic effect between taurine and magnesium.
Finally, the researchers examined the dietary habits of Australian Aboriginals, who historically consumed a diet rich in taurine and magnesium from bush foods and seafood. However, with changes in dietary patterns, they now experience some of the highest rates of lifestyle-related diseases.18 This highlights the importance of traditional diets rich in these nutrients for long-term health.
How to Increase Your Taurine Levels
While your body synthesizes some taurine, it’s not going to be sufficient in the long run, especially as you get older and your body’s ability to synthesize it diminishes. So, if you’re looking to increase your taurine intake naturally, incorporating taurine-rich foods into your diet is an excellent step. As mentioned earlier, animal products are the primary dietary sources of taurine. Good options include grass fed beef, pastured eggs and dairy products.
While a balanced diet that includes these foods provides a good amount of taurine, some individuals find it challenging to obtain optimal levels through diet alone, especially vegetarians and vegans. In such cases, taurine supplements are useful. Ultimately, a personalized approach to health and longevity is key. While research on taurine is ongoing, it’s important to remember that everyone is different.
A personalized plan that incorporates lifestyle modifications and dietary strategies to boost your cellular energy, along with the appropriate use of supplements like taurine, supports your individual health goals and promotes healthy aging. Combining scientific advancements with personalized care sets the stage for a longer, healthier and more fulfilling life.
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Notes
1, 2, 3 Science, June 9, 2023;380(6649)
4, 5, 6 Nutrients, September 30, 2023;15(19):4236
7, 8, 9 International Journal of Molecular Sciences, May 21, 2020;21(10):3624, Conclusion
10, 11, 12, 13 Journal of Geriatric Cardiology, November 28, 2023;20(11):813-823, Conclusion
14, 15, 16, 17, 18 Journal of Biomedical Science, August 24, 2010;17(Suppl 1):S6
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