Taurine Supports Healthy Aging

Taurine is the most abundant amino acid found in nearly all tissues.¹ It facilitates multiple biological functions.^1-4

But levels drop by about 80% in older adults.⁵

That decline puts our health at risk. A 2023 study even named taurine deficiency a "driver of aging."⁵

In animal models, inadequate taurine results in accelerated aging and higher risk for disease.^6-8 Oral intake to maintain higher levels has demonstrated beneficial effects.^5,7

In human studies, taurine intake ranging from 500-6000 mg daily has shown:

• Lowered blood pressure^9-11and cholesterol,^10-13
• Reduced markers of inflammation,^14-16
• Reduced complications in people with metabolic dysfunction,^11,18
• Improved blood sugar and insulin levels in adults with type II diabetes,¹²
• Improved cognitive function in elderly women with dementia.¹⁹
• These and other findings indicate the role taurine plays in supporting healthy aging.

Taurine’s Role in Aging and Disease

Most animals, including humans, synthesize some amount of taurine internally.

Additional taurine is obtained in our diets, with seafood being the richest source, and some coming from meat and dairy.^2,7

Similar to aging humans, cats and some dogs do not produce enough taurine internally. They must get ample taurine in their diet or via supplementation to avoid a taurine deficiency.⁷

Taurine deficiency in animals affects a wide range of their organ systems, leading to visual, cardiovascular, neurological and reproductive defects^6,7 along with a weakened immune system.⁷

The situation also occurs in humans. With age, body levels of taurine tend to drop precipitously. Older adults, on average, have 80% less taurine than young, healthy adults.⁵

These lower levels of taurine are associated with age-related disorders.

A 2023 study in a large cohort of European adults performed an association analysis. Levels of taurine, its precursor, and its metabolites were measured. Higher blood taurine and related compounds were associated with lower body mass index (BMI) and less abdominal obesity, as well as lower levels of the inflammatory marker C-reactive protein (CRP). Higher taurine metabolite levels were associated with less chance of type II diabetes as well as with lower glucose levels.⁵

Taurine is so vital that our cells contain transporters specific to taurine.^6,7 When taurine is consumed orally, these transporters shuttle it into cells to maintain an adequate supply.⁴ Experimental animals that are missing taurine transporters develop significant health problems and have a shortened lifespan.⁷

In numerous animal and cell studies, taurine has been found to:

• Support mitochondrial health^7,20 and improve cellular energy metabolism,^7,8
• Regulate healthy gene expression,⁷ Improve neurotransmitter function in the nervous system,²¹
• Boost cellular quality control and housekeeping,²⁰
• Protect against oxidative stress⁷ and chronic inflammation,^7,20 and
• Protect DNA from damage and shortening of telomeres.^5,20

These and other beneficial effects may have a favorable impact on healthy aging.

In a recent study elderly mice supplemented daily with taurine increased life expectancy up to 25%, compared to a placebo.^5,20

These supplemented mice suffered from less age-related deterioration and disease. Similar results were seen in rhesus monkeys given taurine.

An observational study found low levels of taurine within the brain are associated with major depressive disorder in young women.²²

In an observational survey in 25 countries, with more than 14,000 people, scientists measured urinary excretion of taurine and used that to estimate dietary taurine intake. They found that Japanese people had the highest intake of seafood and thus of taurine, and they also had the lowest rate of heart disease and the longest  average lifespan.²³

Wide-Ranging Benefits

Clinical studies of taurine intake have shown a huge range of benefits that can promote healthy aging.

In Japan, taurine has been used to help improve the heart function and exercise capacity of heart failure patients.^24-27

This improvement in energy metabolism and exercise capacity has been observed in other subjects as well.

In a crossover trial of healthy young elite athletes, participants were randomized to receive 6,000 mg of taurine or placebo in the first session. After a 72-hour washout period the groups were reversed, with the first-session placebo group receiving supplementation and the supplemented group getting placebo. Participants were tested with a series of physical and blood tests for lactate levels (an indirect marker for fatigue in exercising muscle).

It was found that taurine intake enhanced their peak, average, and minimum power output, and their functional response to the training, as compared to a placebo.²⁸

Several other studies have found that taurine supports heart and metabolic health:

• In adults with type II diabetes, taking 3000 mg of taurine per day for eight weeks significantly reduced insulin resistance, blood sugar, hemoglobin A1c, and cholesterol levels. The markers of glycation damage caused by high blood sugar were also reduced.¹² Two other trials in diabetics have shown improvements in glycemic markers and lipid profile at the same dose.¹³ These results suggest that taurine supplementation may have potential to help with diabetic complications by improving glycemic control.

WHAT YOU NEED TO KNOW

Healthier Aging with Taurine

• Taurine is an amino acid available mostly from seafood but also meats and dairy; it is also produced by the body. Its levels drop dramatically with advancing age.
• Lower levels of taurine have been tied to accelerated aging and increased risk for age-related chronic disease.
• In elderly mice, taurine intake increased lifespan up to 25%.
• Human studies show that taurine intake can improve many aspects of health, including reducing elevated blood sugar and blood pressure, lowering cholesterol, improving cognitive function, and reducing risk for metabolic syndrome.

• In preclinical studies taurine has shown an ability to protect against common diabetic complications, including diabetic kidney disease, eye disease, and neuropathy.^29,30
• A review of clinical studies found that taking from 1000-6000 mg of taurine daily significantly reduced both systolic (top number) and diastolic blood pressure.¹⁰ This effect has also been documented in adults with pre-hypertension or hypertension.³¹
• A meta-analysis affirmed taurine’s ability to reduce blood pressure while also lowering cholesterol and triglycerides in patients with liver or metabolic dysregulation at a dose of 500-6000 mg for a period of 15 days to six months.¹¹
• In a study of obese females, a combination of 3000 mg taurine intake and nutritional counselling for eight weeks reduced C-reactive protein (CRP) levels–a marker of systemic inflammation.¹⁵ A meta-analysis of trials has shown similar results for CRP and biomarkers of oxidative stress.¹⁶
• A 2024 meta-analysis of 25 human trials including a total of over one thousand participants determined that taurine (in doses ranging from 500-6000 mg per day) for a follow-up period of 5–365 days was capable of reducing blood pressure, fasting blood glucose and triglycerides. These markers are associated with risk for metabolic syndrome, a cluster of conditions that increases risk for cardiovascular disease and type II diabetes.¹⁸

Other studies show benefits beyond heart and metabolic health.

For example, in hospitalized elderly women with dementia, taking 3000 mg of taurine daily led to improvements in cognitive function after just four weeks.¹⁹

In a clinical trial of patients with chronic liver disease, 2000 mg per day of oral supplementation with taurine resulted in a clinically significant reduction in the frequency, duration, and intensity of muscle cramps (which are commonly seen in patients with chronic liver diseases).³²

And in patients recovering from a traumatic brain injury, taurine reduced the marker of inflammation and improved clinical outcomes.¹⁴

Dozens of studies are currently testing taurine’s benefits for everything from diabetes to mental health disorders.³³ The existing evidence clearly shows how vital it is for healthy aging.

Strikingly Low Taurine Levels in Food

In youth, taurine is synthesized in our body from the amino acid cysteine by an enzyme called cysteine sulfinate decarboxylase.³⁴

With age, levels of this enzyme plummet. The result is lower body taurine. Studies indicate elderly people have about 80% less taurine compared to their youth.⁵

Published studies use thousands of milligrams a day to achieve clinical results. Yet the typical dietary intake of taurine is only 100-180 mg a day. (Strict vegetarians/vegans may only obtain 17 mg of taurine from their plant based diet (no seafood or meat).³⁴

Based on accumulating published clinical data, people today are supplementing with 3,000 to 6,000 mg daily of taurine.

The only caveat about these higher doses is people with end stage kidney failure who may not be able to properly clear excess taurine from the blood.

Summary

Taurine is an amino acid available mostly from seafood but also meats and dairy. It is also made in the human body. Its levels tend to plummet with age, and lower levels are associated with increased risk for numerous diseases.

Taurine intake increases lifespan in animal models. In human studies, it has reduced high blood sugar, cholesterol, hypertension, oxidative stress, and chronic inflammation, helping to promote healthy aging.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

References

1. Schaffer S, Kim HW. Effects and Mechanisms of Taurine as a Therapeutic Agent. Biomol Ther (Seoul). 2018 May 1;26(3):225-41.
2. Santulli G, Kansakar U, Varzideh F, et al. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023 Sep 30;15(19):4236.
3. Duszka K. Versatile Triad Alliance: Bile Acid, Taurine and Microbiota. Cells. 2022 Jul 29;11(15).
4. Baliou S, Adamaki M, Ioannou P, et al. Protective role of taurine against oxidative stress (Review). Mol Med Rep. 2021 Aug;24(2).
5. Singh P, Gollapalli K, Mangiola S, et al. Taurine deficiency as a driver of aging. Science. 2023 Jun 9;380(6649):eabn9257.
6. Ito T, Yoshikawa N, Inui T, et al. Tissue depletion of taurine accelerates skeletal muscle senescence and leads to early death in mice. PLoS One. 2014;9(9):e107409.
7. Jong CJ, Sandal P, Schaffer SW. The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant. Molecules. 2021 Aug 13;26(16).
8. Schaffer SW, Ramila KC, Jong CJ, et al. Does taurine prolong lifespan by improving heart function? Adv Exp Med Biol. 2015;803: 555-70.
9. Sun Q, Wang B, Li Y, et al. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016 Mar;67(3):541-9.
10. Waldron M, Patterson SD, Tallent J, et al. The Effects of Oral Taurine on Resting Blood Pressure in Humans: a Meta-Analysis. Curr Hypertens Rep. 2018 Jul 13;20(9):81.
11. Guan L, Miao P. The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials. Eur J Pharmacol. 2020 Oct 15;885:173533.
12. Esmaeili F, Maleki V, Kheirouri S, et al. The Effects of Taurine Supplementation on Metabolic Profiles, Pentosidine, Soluble Receptor of Advanced Glycation End Products and Methylglyoxal in Adults With Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial. Can J Diabetes. 2021 Feb;45(1):39-46.
13. Maleki V, Alizadeh M, Esmaeili F, et al. The effects of taurine supplementation on glycemic control and serum lipid profile in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Amino Acids. 2020 Jul;52(6-7):905-14.
14. Vahdat M, Hosseini SA, Soltani F, et al. The effects of Taurine supplementation on inflammatory markers and clinical outcomes in patients with traumatic brain injury: a double-blind randomized controlled trial. Nutr J. 2021 Jun 8;20(1):53.
15. Rosa FT, Freitas EC, Deminice R, et al. Oxidative stress and inflammation in obesity after taurine supplementation: a double-blind, placebo-controlled study. Eur J Nutr. 2014 Apr;53(3):823-30.
16. Faghfouri AH, Seyyed Shoura SM, Fathollahi P, et al. Profiling inflammatory and oxidative stress biomarkers following taurine supplementation: a systematic review and dose-response meta-analysis of controlled trials. Eur J Clin Nutr. 2022 May;76(5):647-58.
17. Maleki V, Mahdavi R, Hajizadeh-Sharafabad F, et al. The effects of taurine supplementation on oxidative stress indices and inflammation biomarkers in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Diabetol Metab Syndr. 2020;12:9.
18. Tzang CC, Chi LY, Lin LH, et al. Taurine reduces the risk for metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials. Nutr Diabetes. 2024 May 16;14(1):29.
19. Gao R, Bae MA, Han SH, et al. Effects of Dietary Taurine Supplementation on Blood and Urine Taurine Concentrations in the Elderly Women with Dementia. Adv Exp Med Biol. 2019;1155:231-8.
20. McGaunn J, Baur JA. Taurine linked with healthy aging. Science. 2023 Jun 9;380(6649):1010-1.
21. El Idrissi A, Shen CH, L’Amoreaux W J. Neuroprotective role of taurine during aging. Amino Acids. 2013 Oct;45(4):735-50.
22. Song Y, Cho JH, Kim H, et al. Association Between Taurine Level in the Hippocampus and Major Depressive Disorder in Young Women: A Proton Magnetic Resonance Spectroscopy Study at 7T. Biol Psychiatry. 2024 Mar 1;95(5):465-72.
23. Yamori Y, Liu L, Mori M, et al. Taurine as the nutritional factor for the longevity of the Japanese revealed by a world-wide epidemiological survey. Adv Exp Med Biol. 2009;643:13-25.
24. Azuma J, Hasegawa H, Sawamura A, et al. Therapy of congestive heart failure with orally administered taurine. Clin Ther. 1983;5(4):398-408.
25. Azuma J, Sawamura A, Awata N. Usefulness of taurine in chronic congestive heart failure and its prospective application. Jpn Circ J. 1992 Jan;56(1):95-9.
26. Azuma J, Sawamura A, Awata N, et al. Therapeutic effect of taurine in congestive heart failure: a double-blind crossover trial. Clin Cardiol. 1985 May;8(5):276-82.
27. Beyranvand MR, Khalafi MK, Roshan VD, et al. Effect of taurine supplementation on exercise capacity of patients with heart failure. J Cardiol. 2011 May;57(3):333-7.
28. Buzdagli Y, Eyipinar CD, Oget F, et al. Taurine supplementation enhances anaerobic power in elite speed skaters: A double-blind, randomized, placebo-controlled, crossover study. Biol Sport. 2023 Jul;40(3):741-51.
29. Ito T, Schaffer SW, Azuma J. The potential usefulness of taurine on diabetes mellitus and its complications. Amino Acids. 2012 May;42(5):1529-39.
30. Sirdah MM. Protective and therapeutic effectiveness of taurine in diabetes mellitus: a rationale for antioxidant supplementation. Diabetes Metab Syndr. 2015 Jan-Mar;9(1):55-64.
31. Militante JD, Lombardini JB. Treatment of hypertension with oral taurine: experimental and clinical studies. Amino Acids. 2002;23(4):381-93.
32. Vidot H, Cvejic E, Carey S, et al. Randomised clinical trial: oral taurine supplementation versus placebo reduces muscle cramps in patients with chronic liver disease. Aliment Pharmacol Ther. 2018 Oct;48(7):704-12.
33. Available at: https://clinicaltrials.gov/search?term=taurine. Accessed October 21, 2024.
34. Caine JJ, Geracioti TD. Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 2016 Dec;83(12):895-904.