What is taurine? What is myth and what is truth?

Veröffentlicht am: August 01, 2024

Nutritionist and dietician

There is an amino acid that many people assume is obtained from the urine or semen of bulls. In reality, however, the conditional amino acid does not come from the body fluids of bulls.

So what is taurine and where does it come from?

Natural taurine is found in meat, fish and dairy products. Taurine is also found in synthetic supplements. The compound is most abundant in the brain, eyes, heart and muscles and, like glycine, is considered a conditional amino acid - in contrast to essential amino acids.

Taurine is the only amino acid with its own zodiac sign. Perhaps this is why the myth arose that it comes from the urine or semen of bulls. The name "taurine" is derived from the Latin word "taurus", which means "bull". But rest assured, taurine does not come from bulls, but is also produced in the human body, for example.

So what is taurine, why do so many people associate the substance with bulls? And is it safe? Let's take a closer look at these questions below.

What is taurine?

Taurine, or 2-aminoethanesulfonic acid, was first isolated from the bile of a bull in 1827. Nowadays, the substance is mainly found in food supplements. And that brings us to the subject of "energy drinks". Did you know that twice as many people now have to be taken to the emergency room because of energy drinks compared to just a few years ago? Everyone knows that they contain huge amounts of caffeine and sugar. Some, such as the branded product Red Bull, also contain taurine. But how much is really inside and is the amount safe? The Red Bull website states that our bodies naturally contain 70 percent more taurine than can be found in a can of Red Bull.

According to the European Food Safety Authority, there have so far been "no observable negative side effects" when up to 3,000 mg of taurine is added daily. Half a can usually contains 125 ml. This means that, according to these statements, you could consume several cans of energy drinks a day without having to worry about negative effects on your taurine levels. However, we would not take this statement at face value, especially in light of the many side effects and emergency room visits associated with energy drink consumption. In addition, these drinks contain toxins and other harmful ingredients that should be avoided if possible. For these reasons, we advise everyone not to drink popular energy drinks that are high in sugar, caffeine and who knows what else.

There is no doubt that taurine offers health benefits. The amino acid can boost heart health, act as an antioxidant, stimulate muscles to improve athletic performance, and provide a calming effect that can help with certain neurological conditions. Wait a minute, an energy drink is supposed to have a calming effect? That doesn't go together. The energy kick that these drinks offer is based on the huge amounts of caffeine and sugar, not on taurine!

But one question still remains: are energy drinks safe?

Just recently, a teenager died in South Carolina - from a caffeine overdose, according to the doctor. The teenager had consumed three different drinks within a short period of time, including an energy drink. He had no pre-existing heart conditions. However, the high amount of caffeine caused a cardiac arrhythmia. This means that the heart beats either too fast, too slow or irregularly.

Taurine is not mentioned in the report. The Food and Drug Administration (FDA) considers caffeine to be generally safe in doses of up to 400 mg or five cups of coffee. However, scientific research shows that just under one liter of an energy drink can have harmful effects on blood pressure and heart function, regardless of the actual amount of caffeine. There are now more than 500 different energy drinks available. It is therefore not surprising that the number of visits to the emergency room in connection with the consumption of these drinks is skyrocketing.

In short:

No, energy drinks are not good and safe, regardless of whether they contain taurine or not. However, this does not mean that taurine in itself has no health benefits; after all, it occurs naturally in the body.

So what is taurine used for? Let's take a closer look.

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What do we need taurine for?

1. Taurine can help to alleviate cardiovascular diseases

Studies show that taurine can reduce the risk of cardiovascular disease. This is due to its positive effect on blood pressure and inflammation. Some evidence suggests that taurine improves the function of the left ventricle and calms the nervous system.

Research suggests that even short-term use of taurine supplements can lead to improved bodily function, reduce the risk of cardiovascular disease after exercise and improve complications in patients with heart failure. Further studies are needed before reliable conclusions can be drawn. However, these initial results are promising for all heart patients.

2. Taurine may reduce the symptoms of Parkinson's disease

Studies suggest that taurine can support the regeneration of brain cells. Measurements have shown that Parkinson's patients have low taurine levels.

Scientific research shows that taurine can strengthen the growth of brain cells by stimulating stem cells and prolong the lifespan of neurons. Researchers have also found that new brain cells can form in the hippocampus with the help of foods and supplements containing taurine. This part of the brain is responsible for our memory. This suggests that taurine, together with glycine, strengthens our brain.

3. Taurine may alleviate metabolic syndrome

If you are at increased risk of heart disease, stroke, diabetes, kidney disease, cancer or other health problems due to obesity, high blood pressure, insulin resistance or high triglyceride or low LDL levels, you may be suffering from metabolic syndrome.

Scientists published the results of their study in the specialist journal "Food & Function". They wanted to find out what taurine can do in connection with metabolic syndrome. After analyzing various human and animal studies, they came to the conclusion that taurine actively combats metabolic syndrome. It does this by lowering triglyceride levels, which prevents obesity. It also improves existing insulin resistance by regulating glucose metabolism, lowers cholesterol levels and thus prevents diet-induced hypercholesterolemia. Blood pressure is also normalized.

In addition, research published in the journal "Inflammopharmacology" shows that "glutamine and taurine are able to modulate the inflammatory pathways of macrophages. Taurine can enhance the effect of glutamine, illustrating its immunomodulatory properties."

4. Helps patients with periodontal disease

Taurine is an antioxidant. This means that the amino acid can combat free radicals and all other causes of oxidative stress. It removes free radicals from the body. Patients with periodontal disease were observed over a certain period of time. The researchers wanted to find out whether taurine promotes the healing process in chronic periodontitis. After analyzing the data collected, it was found that the intake of taurine led to a significant improvement in antioxidant levels. The patients showed increased thiobarbituric acid-reactive substances (TBARS) and antioxidant enzymes, which benefits the healing process.

5. May improve athletic performance

Taurine claims to improve athletic performance. A study by the Health and Exercise Sciences Research Group at the University of Stirling in Scotland examined middle-distance runners before and after consuming taurine in the form of a supplement. Ninety percent of the subjects were able to improve their performance by a few seconds, which can make the difference between winning and losing. The athletes took 1,000 mg of taurine two hours before running. The supplement had no effect on the respiratory system, heart rate or blood lactate levels. According to the results, there was a 99.3 percent probability that taurine was responsible for the athletes' improved performance during the study period.

However, other studies have come to different conclusions. Scientists published the results of their study in the "Journal of Strength and Conditioning Research". They examined the performance of 15 athletes after 15 minutes on a treadmill - after consuming various energy drinks containing caffeine and taurine. At the end of the study, the researchers concluded that "the results show that no performance benefits were evident under the conditions of the study. However, there was a significant increase in systolic blood pressure."

Obviously, further studies are needed. However, taurine appears to be able to improve athletic performance under the right conditions.

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Which foods contain taurine?

According to the FDA, the body of healthy adults is able to produce taurine itself from sulphur-containing amino acids such as cysteine and methionine. Taurine is therefore considered a conditionally essential nutrient. However, newborns and people with certain medical conditions may need a dietary supplement.

Taurine is naturally found in meat and dairy products. If you eat a balanced diet, you are therefore likely to consume enough taurine. Infant formula based on cow's milk also naturally contains taurine. It can be added to non-dairy-based infant formula.

People who consume both plant and animal foods consume an estimated 9 to 400 mg of taurine per day. Ovo-lacto vegetarians consume about 17 mg of taurine daily, but vegans consume nothing. However, the FDA explains that people with a low taurine intake conserve taurine in the body to a certain extent. In this case, very little taurine is excreted in the urine.

How much taurine do certain foods contain?

Here are a few approximate values:

Meat and poultry - 11 to 306 mg/ 100 g wet weight
Seafood - 11 to 827 mg/ 100 g wet weight
Dairy products - 2 to 8 mg/ 100 ml
Breast milk and infant milk - 4 to 7 mg/ 100 ml

Dosage of taurine

Up to 3000 mg taurine daily in the form of supplements is considered safe. However, this assumption has yet to be confirmed by further studies. In addition, excess taurine is excreted via the kidneys. In people with pre-existing kidney disease, however, this can lead to an overload on the organ.

Precautions and side effects

We like to repeat ourselves, but from what we know so far, taurine is generally considered safe. Nevertheless, you should only consume the amino acid in moderation. Talk to your doctor if you are thinking about taking a supplement containing taurine. The best way to cover your requirements is simply to eat a balanced diet.

Nevertheless, we would like to mention a few precautionary measures.

Taurine has been administered to adults and children in studies, so far without any side effects. One bodybuilder suffered brain damage after taking taurine in combination with insulin and steroids. However, it could not be confirmed whether the combination or taurine as a single component caused this damage.

Binding statements on safety during pregnancy and breastfeeding are only possible after further studies have been completed. For this reason, you should not take taurine if you are pregnant or breastfeeding. Scientists have observed that too much taurine can lead to a worsening of bipolar disorder over time. In particular, there is a report of a 36-year-old man who consumed several energy drinks (Red Bull) within four days. However, it is not possible to say whether taurine was responsible for the worsening of his symptoms or the combination of the various ingredients in the drink.

Excursus: Historical overview of taurine

We can't say much about why taurine became so popular over time. But we do know that the amino acid was named after the Latin "taurus". This means "bull" or "bull". The substance was given this name because in 1827 the German scientists Friedrich Tiedemann and Leopold Gmelin isolated it for the first time from the bile of oxen.

As already mentioned, taurine is not extracted from bulls, but is formed naturally in the body. Synthetic imitations are added to energy drinks, for example. The European Food Safety Authority (EFSA), the authority that assesses the risks of foods available within the European Union, writes that "taurine does not pose a safety risk in the quantities currently present in energy drinks." EFSA confirmed this statement in 2015.

Concluding remarks

What is taurine? Taurine is a conditional amino acid that is naturally produced in the body. It is also found in meat, dairy products and seafood.
Taurine can have a positive effect on the health of people who struggle with heart problems, inflammation and neurological diseases or who are at increased risk of stroke, diabetes, kidney disease, cancer, etc. Taurine may also improve athletic performance, although there is conflicting research on this.
The FDA classifies taurine as "generally safe". However, you should not cover your needs with energy drinks. The compound is contained in many energy drinks. However, these drinks consist largely of ingredients that you should avoid if possible.
Food supplements containing taurine are available. However, it is better to cover your requirements with nutrient-rich foods.
Please note that taurine is not extracted from the body fluids of bulls. This is a myth. Although the conditional amino acid was first discovered in the bile of bulls and oxen, it is also naturally present in the human body.

Sources (in English):

Laidlaw, S. A., Grosvenor, M. & Kopple, J. D. (1990, March-April). The taurine content of common foodstuffs. JPEN. Journal of Parenteral and Enteral Nutrition, 14(2):183-8, doi: 10.1177/0148607190014002183

Yamori, Y., Taguchi, T., Hamada, A., Kunimasa, K., Mori, H. & Mori, M. (2010, August). Taurine in health and diseases: consistent evidence from experimental and epidemiological studies. Journal of Biomedical Science, 17 Suppl 1:S6, doi: 10.1186/1423-0127-17-S1-S6

Ahmadian, M., Dabidi Roshan, V. & Ashourpore, E. (2017, July). Taurine Supplementation Improves Functional Capacity, Myocardial Oxygen Consumption, and Electrical Activity in Heart Failure. Journal of Dietary Supplements, 14(4):422-432, doi: 10.1080/19390211.2016.1267059

Chen, W., Guo, J., Zhang, Y. & Thang, J. (2016, April). The beneficial effects of taurine in preventing metabolic syndrome. Food & Function, 7(4):1849-63, doi: 10.1039/c5fo01295c

Peveler, W. W., Sanders, G. J., Marczinski, C. A. & Holmer, B. (2017, April). Effects of Energy Drinks on Economy and Cardiovascular Measures. Journal of Strength and Conditioning Research, 31(4):882-887, doi: 10.1519/JSC.0000000000001553

Balshaw, T. G., Bampouras, T. M., Barry, T. J. & Sparks, S. A. (2013) February). The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino Acids, 44(2):555-61, doi: 10.1007/s00726-012-1372-1

Sree, S. L. & Sethupathy, S. (2014, March-April). Evaluation of the efficacy of taurine as an antioxidant in the management of pationts with chronic periodontitis. Dental Research Journal, 11(2): 228–233

EFSA European Food Safety Authority. (2009, February). EFSA adopts opinion on two ingredients commonly used in some energy drinks. Verfügbar unter: [http://www.efsa.europa.eu/en/press/news/090212]

Chesney, R. W., Han, X. & Patters, A. B. (2010, August). Taurine and the renal system. Journal of Biomedical Science, 17(Suppl 1): S4, doi: 10.1186/1423-0127-17-S1-S4

Ripps, H. & Shen, W. (2012, November). Review: Taurine: A “very essential” amino acid. Molecular Vision: Biology and Genetics in Vision Research. 18: 2673–2686

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