Origin of Taurine: The discovery and naming
L-Taurine, a sulfur-containing amino acid, was first discovered in 1827 by German scientists Friedrich Tiedemann and Leopold Gmelin. They isolated the substance from ox bile and named it Taurine, derived from the Latin word ‘taurus’ meaning bull.
However, it is important to note that taurine is not a classical amino acid, but an amino acid derivative that is structurally different from the classical amino acids. Taurine is synthesised in the liver from L-cysteine or L-methionine with the participation of vitamin B6. Unlike other amino acids, taurine is not used for protein synthesis in the body and is therefore not proteinogenic.
Nutritional-psychological aspects of L-taurine: A comprehensive view
The nutritional-psychological aspects of taurine are diverse and range from its role in human nutrition to the health benefits and possible risks of insufficient intake. Taurine is essential for the human body and is found in various body tissues, particularly in the central nervous system, heart muscle and retina of the eye. Although the human body is able to produce small amounts of taurine itself, it is important to get additional taurine through food to meet your needs. The estimated daily dose is around 200-400 mg for adults.
Taurine in the diet
Taurine is found primarily in animal-based foods such as meat, fish and seafood. The concentration of taurine is significantly lower in plant-based foods, which is why vegans and vegetarians should take particular care to consume enough taurine. Some of the richest sources of taurine are beef, lamb, chicken, fish and seafood such as mussels and crabs. Dairy products and eggs also contain taurine, but in smaller amounts compared to meat and fish.
It is important to note that the bioavailability of taurine depends on the food in which it is contained. Factors such as the method of preparation, the combination of foods and the individual ability of the body to absorb and utilise taurine can affect the amount that is actually absorbed by the body. To ensure that you get enough taurine from your diet, it is advisable to eat a balanced and varied diet that is rich in animal proteins and other taurine sources.
An inadequate intake of taurine can lead to a variety of health problems, such as impaired cardiovascular function, weakened immune defences, poorer eye health and impaired cognitive performance. Particularly for individuals on a vegan or vegetarian diet, it may be advisable to increase taurine intake through dietary supplements to avoid possible deficiency symptoms.
The numerous benefits of taurine
The numerous benefits of taurine are due to its many functions in the human body. Some of the most important benefits of taurine are described in detail below, based on a large meta-analysis [1] published in 2018 :
- Cardiovascular support: Taurine can help regulate blood pressure and improve heart function. It supports the contractile force of the heart muscle and thus improves the heart's pumping function. In addition, taurine promotes the production of nitric oxide, a molecule responsible for dilating blood vessels. This improves blood flow and lowers blood pressure, reducing the risk of cardiovascular disease.
- Antioxidant effect: Further studies [2] show that taurine, as an antioxidation agent, protects cells from oxidative stress and damage caused by free radicals, which over time can lead to inflammation and chronic diseases. Taurine also acts directly on the mitochondria, the energy power plants of the cell, by improving their function and increasing their ability to detoxify free radicals.
- Eye health: L-taurine plays an important role in maintaining the function of the retina and can help prevent age-related eye diseases such as macular degeneration and cataracts. It also has a protective effect on the photoreceptor cells responsible for vision, helping to maintain cell integrity and function.
- Stress reduction: Taurine acts as a neurotransmitter and modulator in the central nervous system and can help to reduce stress. It influences the release of stress hormones such as cortisol and can help to reduce the negative effects of stress on the body. Taurine also promotes the production of gamma-aminobutyric acid (GABA), a calming neurotransmitter substance that helps to balance the nervous system and promote relaxation.
- Muscle building and recovery: Taurine supports muscle function and promotes recovery after exercise. It helps to stabilise cell membranes and protect muscle fibres from damage. In addition, taurine can improve the absorption of calcium into the muscles, resulting in better contraction strength and endurance. Finally, taurine promotes the release of growth hormones, which are essential for muscle building and repair.
Taurine in everyday life: how to use it and how to get the best results
There are a number of ways you can incorporate taurine into your daily routine to reap the health benefits it offers. Here are some tips on how to use and dose taurine effectively.
- Dietary supplements: Taurine is available as a dietary supplement in a variety of forms, such as capsules, tablets or powders. The recommended daily intake for adults is between 200-400 mg. If in doubt, consult a doctor or nutritionist to determine the appropriate dose for you.
- Nutrition: A balanced and varied diet that is rich in taurine sources can help ensure you get enough taurine from your food. Be sure to include animal proteins such as meat, fish and seafood, as well as dairy products and eggs, in your diet. Vegans and vegetarians should specifically look for plant-based taurine sources.
- Exercise and recovery: According to studies, taurine supports muscle function and promotes recovery after exercise, so it makes sense to integrate taurine into your exercise routine. You can take taurine supplements before or after exercise to benefit from its muscle-building and recovery properties. The ideal dosage can vary, so it's advisable to talk to your trainer or nutritionist to determine the appropriate amount for you.
- Stress management: Taurine can help reduce stress and promote relaxation. You can take taurine supplements during stressful periods or as part of your daily routine to benefit from its calming effects. The recommended dosage can vary depending on your individual needs, so it is important to follow the manufacturer's instructions and consult an expert if necessary.
L-taurine supports brain function and cognitive performance
Taurine plays another role in promoting brain function and cognitive performance. As an amino acid found in high concentrations in the brain, taurine works in a variety of ways to support cognitive abilities such as memory, concentration and learning ability. The following is a detailed explanation of the various mechanisms by which taurine supports the brain and cognitive function.
First, taurine acts as a neurotransmitter and neuromodulator in the central nervous system. By regulating the release and action of other neurotransmitters, such as GABA and glutamate, taurine helps maintain neuronal excitability and signalling between nerve cells. A proper neurotransmitter balance is crucial for good brain function and cognitive performance.
Furthermore, taurine acts as an antioxidant in the brain, where it protects nerve cells from the damaging effects of free radicals and oxidative stress. Oxidative stress can lead to impaired brain function and an increased risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. By protecting cells from damage, taurine helps to maintain healthy brain function and cognitive performance over time.
Taurine also has a neuroprotective effect by stabilising cell membranes and maintaining cell integrity. This is important for the transmission of signals and communication between nerve cells, which is crucial for cognitive functions such as memory and learning. In addition, taurine supports the formation of new nerve cells and synaptic connections in the brain, a process known as neurogenesis and synaptic plasticity. This promotes the brain's ability to learn and adapt, helping to improve cognitive performance.
Finally, taurine promotes blood flow to the brain by increasing the production of nitric oxide, which dilates blood vessels and improves blood flow. Good blood flow is critical to supplying the brain with the oxygen and nutrients needed for optimal function and cognitive performance.
Overall, taurine supports brain function and cognitive performance in a variety of ways, making it an important amino acid for maintaining mental health and vitality. By incorporating taurine-containing foods or supplements into your daily routine, you can benefit from these cognitive advantages and keep your brain healthy and performing at its best. It is important to note that a balanced diet, regular exercise and sufficient sleep are also crucial to support brain function and cognitive performance. In combination with a healthy lifestyle, L-taurine can help improve your mental performance and protect your brain over time from age-related changes and diseases.
Conclusion
Taurine is a powerful amino acid derivative with many health benefits. By incorporating taurine into your diet and, if necessary, using supplements, you can support your cardiovascular health, eye health, stress reduction and muscle function. To meet your taurine needs, eat a balanced diet and talk to a healthcare professional if you have questions or concerns.
Sources
- [1] The potential health benefits of taurine in cardiovascular disease [Xu et al. Exp Clin Cardiol. 2008]
- [2] Significance of Taurine in the Brain [Oja & Saransaari. Adv Exp Med Biol. 2017]
- [3] The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant [Link]
- [4] Taurine in sports and exercise [Link]
