If you’ve visited your local gym or convenience store in the past decade or so, chances are you’ve probably come across taurine, mostly as an ingredient found in countless energy drinks. And, if you’ve been wise enough to steer clear of those artificially sweetened, often overly caffeinated beverages, well, good for you, and keep reading those labels.

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However, you might want to take a second look at taurine on its own (minus the chemical bath) because the stuff delivers a bunch of beneficial effects that just about everyone can, and should, take advantage of.

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So, what’s the big deal with taurine? For starters, it’s a slightly overlooked but important amino acid that’s ready to do your health and longevity a world of good. Here’s my topline on this under-the-radar health gem:

Meet taurine.

First things first, taurine is a sulfur-containing amino acid, known technically as 'semi-essential.’ That means your body produces it on its own, but under stressful conditions, like when you’re sick or recovering from surgery, you may need more. That means making sure you’re eating enough taurine-rich foods and, if you’re vegan or vegetarian, consider supplementation as well. (More on that later.) Whatever your diet, there are a raft of reasons to make sure you’re getting enough. 

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Synthesized by the liver, taurine is widely distributed throughout the body’s tissues. Sometimes referred to as L-taurine, it makes up a whopping 50-60% of the “free amino acids” in your body, that is, it’s not bound up in a peptide or a protein. Think of it more like a free agent, with its own jobs to do. But don't let that status fool you—it functions as a powerful antioxidant with a laundry list of important physiological processes to assist with, everything from boosting energy production to balancing the body’s fluid levels to getting your bile production party started. In short, taurine spreads the health supporting goodness pretty much from head to toe. 

What does taurine do?

Here are just a few key items on taurine's resume.

1. HEART: Taurine is crucial for maintaining a healthy heart, helping to regulate blood pressure, improve cardiac muscle function, and generally reducing the risk of cardiovascular disease. It’s known to help promote healthy nerve growth in the heart (and brain too) and may help curb inflammation. All of which means taurine is an ally against heart failure. It’s also thought to calm down the nervous system, which is important for keeping heart failure symptoms in check.

2. BRAIN: Taurine plays a key role in brain function, acting as a neurotransmitter that helps chill out an overexcitable nervous system’s response to a stimulus. Additionally, taurine is thought to be helpful for boosting memory and cognitive performance, as well as offering protection against neurodegenerative disorders. While we elders can get much of our own, for young developing brains, getting taurine via breastmilk or formula is essential as little ones can’t produce their own supply.
3. MUSCLES & MOVEMENT: When it comes to the rest of the body, studies have shown that taurine can potentially improve exercise performance by reducing muscle damage and oxidative stress during intense physical activity. It’s also been found to: increase endurance and speed recovery; enhance your VO2 max (aka, how well your body uses oxygen while exercising); support healthy muscle mass; reduce fatigue; and improve your overall exercise capacity  – all major bonuses no matter what your age. 
4. EYES: Taurine is found in high concentrations in the retina and plays a crucial role in maintaining vision and protecting against retinal degeneration. Research has suggested that taurine supplementation may also help prevent age-related macular degeneration and other eye disorders – making it a very promising way to help show aging eyes some extra TLC.
5. METABOLISM: Taurine has got work to do here as well. It plays a role in regulating energy production, in particular, enhancing insulin sensitivity which allows the body to more effectively process carbs and sugar. That’s important for maintaining healthy blood sugar levels. It has also been associated with improved lipid metabolism, helping us to maintain healthy cholesterol levels.‍
6. MITOCHONDRIA: Don’t forget those energy power plants in your cells. Taurine helps support optimal mitochondrial function, a fancy way of saying, it helps keep the energy fires burning. With its built-in antioxidant powers, taurine also works to protect your cells and mitochondria from oxidative stress. When your cells are well-protected, chances are good that you'll experience boosted energy, to help you better power yourself through the day. 

Taurine doesn’t grow on trees.

 ‘Money doesn’t grow on trees,’ and neither does taurine. To boost what your body makes, you can help top off your tank by tucking into animal proteins from healthy sources – think organic or locally-sourced meat, poultry, seafood and eggs, and dairy products like milk, yoghurt and cheese. You can’t get taurine from plants, so vegans (and stricter vegetarians) take note. The one exception is taurine-rich red seaweed which isn’t a weed at all, nor a plant for that matter – it’s an amalgam of primitive organisms that belong to the very-good-for-you algae family.

Time to add taurine to your mix?

As mentioned above, the two primary sources of our (adult) taurine supply is via the lion’s share that’s made in the liver, and through a diet that includes animal proteins and products from healthy sources. The third way to stay topped up is with supplementation. But first, get a sense for whether you’re falling short. Common culprits include deficiencies in vitamin A, low or no meat intake, and correspondingly low levels of zinc, as well as certain bacterial and fungal infections, and less than great immunity (as in, you’re getting sick a lot). Whereas, if you’re not sick ofter, are eating well and your body is producing an adequate amount, then you’re likely OK to go without supplementing.

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But you do need about 1500-3000mg each day to function well. If you have reason to think you might benefit from a supplement, discuss it with your doctor first, to minimize interactions with any current medications. Taurine doesn’t play well with a handful of common meds:  statins, antidepressants, antiseizure meds and blood thinners. 

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Once you’ve gotten the medical all-clear, then a taurine supplement of about 2 grams, taken on an empty stomach 2-to-3 times a day for a few weeks should suffice. Side effects are usually minimal, but if you experience nausea or headache, reduce your dose and give your doctor the heads-up in case they have additional concerns. Also, for those who may be pregnant, put taurine on the no-go list for now – there isn't enough reliable information to determine if it's safe to use during pregnancy.

BOTTOM LINE: Taurine’s potential benefits for a longer, better health span.

With its protective effects in the heart, brain, kidneys and other body systems, no surprise, taurine has been linked to increased longevity. While more human studies are needed and, in fact, are underway, animal studies show taurine to be a secret weapon in the pursuit of a longer, healthier life.