Taurine is a unique amino acid in the human body. It takes part in the metabolism of cystine and cysteine and is an essential amino acid for humans. Nowadays, taurine is widely added to many energy drinks and dietary supplements, owing to its vital physiological functions for the human organism.

Many people take taurine as a nutritional supplement, and some researchers refer to it as a "miracle molecule". So what exactly are the functions of taurine? This article will elaborate on the most commonly asked questions about taurine among the general public.

First: Eight Major Benefits of Taurine for the Human Body

● Maintain normal brain function, improve memory, and boost intellectual development in infants and young children.

● It helps maintain normal visual function and protect eyesight. 

● Regulates human nerve conduction and promotes the development of cranial nerves.

● Promotes the absorption of fatty substances and inhibits the formation of gallstones.

● Strengthen myocardial contractility, lower blood pressure and blood sugar, protect the heart and exert detoxifying effects.

● Promote growth and development, and stimulate the secretion of human growth hormone.

● Boost intestinal absorption of iron and optimize the gut flora. 

● Strengthen physical fitness and relieve fatigue.

Pharmacological Effects of Taurine

Taurine is a sulfur-containing amino acid found in animals and possesses a variety of pharmacological activities.

1. Hepatoprotective and cholagogue effects: Experiments conducted on guinea pigs have demonstrated that taurine can relieve biliary obstruction, thereby exerting a cholagogue effect. Binding with bile acids improves bile permeability and is associated with bile reflux regulation. Taurine also reduces hepatic cholesterol levels and prevents the formation of cholesterol gallstones. Its liver-protective properties have been verified in animal trials, as it is capable of lowering alanine aminotransferase (ALT) levels.

2. Antipyretic and anti-inflammatory effects: It may lower body temperature by acting on the central 5-hydroxytryptamine (5-HT) system or catecholamine system. Reports show that daily oral administration of 3.6 to 4.8 grams of taurine exerts moderate antipyretic effects in patients with infectious high fever. Animal studies have verified that taurine also acts against staphylococci and can moderately enhance immune function.

3. Antihypertensive effect: Intracerebroventricular injection of taurine into rats, cats and rabbits can lower blood pressure, slow heart rate and regulate vascular tension. Studies have indicated that disturbed taurine metabolism in the animal brain is linked to hypertension.

4. Cardiotonic and antiarrhythmic effects: The cardiotonic property of taurine is likely associated with calcium ions (Ca²⁺). It has been confirmed that taurine regulates the binding of intracellular Ca²⁺ in cardiomyocytes and reverses the adverse impacts of Ca²⁺ on the myocardium. Double-blind trials have validated its efficacy for patients with cardiac insufficiency. Among 24 patients with congestive heart failure who did not respond to other medications, 19 achieved therapeutic benefits after taking 4 grams of taurine daily for 4 to 8 weeks.

5. Hypoglycemic effect: Intravenous administration to rabbits or oral intake by dogs can produce insulin-like blood sugar-lowering effects. Though the potency is mild, the effect lasts for a long time. Experiments reveal that it lowers blood glucose by directly acting on insulin receptors on the cell membranes of the liver and muscles.

6. Other pharmacological effects: Taurine can relax skeletal muscles and counteract myotonia. Previous reports have noted its application in alleviating fatigue after physical exercise. Additionally, topical administration of taurine is able to reduce elevated intraocular pressure induced by prostaglandins. A diet deficient in taurine will trigger pathological changes in the retina, which may eventually lead to blindness. Timely supplementation with taurine plays a vital role in sustaining normal ocular function.

Taurine also exerts nutritional effects. Its deficiency may lead to stunted growth, impaired eyesight in children and increased susceptibility to epilepsy.

Given that taurine boasts so many benefits, what foods can we obtain it from?

Taurine is found in nearly all living organisms, with high concentrations in major internal organs of mammals such as the heart, brain and liver.

It is most abundant in marine fish, shellfish and the seaweed laver, including cuttlefish, octopus and shrimp, as well as shellfish such as oysters, conchs and clams. Mackerel, horse mackerel, sardines and other fish also contain high levels of taurine.

The taurine content in dried laver accounts for approximately 1% of its total weight, a proportion even higher than that found in some marine animals. Among fish, the dark dorsal flesh contains abundant taurine, with levels 5 to 10 times those of the pale white muscle parts elsewhere.

Therefore, consuming plenty of these foods enables sufficient intake of taurine. Since taurine is soluble in water, it is vital to drink the soup boiled with fish and shellfish during meals.

In Japan, there is a type of fish soy sauce brewed from fish and shellfish, which is rich in taurine. Except for beef, ordinary meats contain very little taurine, only 1% to 10% of that in fish and shellfish. Natural taurine is sparsely distributed and available in tiny quantities, which is far from enough to meet human demands.

Side Effects and Safety Concerns of Taurine

After all, it is merely a dietary supplement rather than a pharmaceutical drug. The human body is capable of synthesizing taurine on its own, and the amount of endogenous synthesis varies depending on daily dietary taurine intake.

Extra supplementation is necessary when the body is deficient in taurine. Insufficient taurine will exert severe adverse impacts on the brain, eyes, nervous system and other bodily parts. Moderate and rational supplementation brings beneficial effects.