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Taurine & Anti-Aging: More Than an Energy Boost?
You've probably seen taurine on the labels of energy drinks, but recently, this amino acid is gaining attention as a potentially age-defying agent.
Is the hype around taurine a reality? We'll explore what the literature tells us about taurine's possible positive effects on human health and longevity, and why some scientists are now incorporating taurine into their supplement regimens, despite a lack of long-term, randomized human trial data.
What is Taurine?
Taurine is an amino acid that occurs naturally in the brain, heart and skeletal muscle. The functions of taurine include:
- Metabolism of Energy
- Supporting Nervous System
- Cardiovascular Support & Muscle Performance
Low taurine can cause serious health issues such as cardiomyopathy. Cardiomyopathy is a condition where the heart cannot perform its normal duties.
Taurine has been used as a dietary supplement in energy drinks since the 1970s, but its link to aging is a relatively new area of research.
The Study That Started All This Hype
Researchers conducted a pioneering study in the journal Science examining the effects of taurine supplementation on lifespan. Here are the findings of the researchers:
- Worms: Increased Life Span By 10–23%
- Mice: Increased Life Span By 10–12% (Life Expectancy at 28 Months Increased By 18–25%)
This is substantial, and it explains the tremendous amount of enthusiasm. But of course, worms and mice aren't humans, and therefore the big question is: will taurine work for us?
Taurine Decreases As Humans Get Older
Perhaps one of the most interesting findings of the study was that taurine levels decrease dramatically with age in worms, mice, monkeys and humans. Researchers showed that if they prevented the decrease in taurine levels in mice, those mice lived longer.
Therefore, taurine may play a causal role in aging, and not just a reflection of aging. Just like how maintaining healthy bones may slow down physical aging rather than just reflecting it.
How Can Taurine Possibly Help To Slow Down Aging?
There are numerous ways in which taurine has appeared to be beneficial to various aspects of biology and aging related processes.
Physiological Improvements
Supplementation of taurine in mice resulted in the following physiological improvements:
- Less Weight Gain
- Greater Bone Mass and Muscle Endurance
- Improved Coordination and Strength
- Less Signs of Anxiety and Depression
Improvements at a Cellular Level
Taurine supplementation resulted in the following cellular level improvements:
- Decreased DNA Damage
- Better Mitochondrial Function
- Increased Availability of Stem Cells
- Delayed Cellular Aging
These effects target some of the primary causes of aging; as such, taurine is particularly well-suited as a compound that could possibly slow aging.
Early Evidence in Humans
We do not currently have any long term, randomized, human trials of taurine. However, researchers did study the taurine levels of over 30,000 individuals in the UK who were followed for 30 years. The researchers discovered that those individuals with higher levels of taurine in their bodies:
- Had Lower BMIs
- Were Less Likely to Develop Type II Diabetes
- Were Less Inflammatory
Correlation does not imply causality. Nonetheless, the data is promising.
Additionally, exercise has been demonstrated to increase taurine levels. Given that exercise improves markers of aging, this suggests that taurine may be involved in the mechanisms by which exercise exerts its effects. For more information regarding the relationship of taurine to exercise and aging, click here to read our article about Exercise and Aging.
Taurine and Brain Health
Will taurine help protect your brain?
Individuals with higher taurine levels in the Framingham Study were less likely to develop dementia by 26%. Clinical trials of taurine supplementation have produced conflicting results. The association is definitely worth monitoring.
Taurine for Metabolic Health
Taurine has also demonstrated potential in helping manage metabolic syndrome. Metabolic syndrome consists of a cluster of conditions that put you at greater risk for heart disease, diabetes, and stroke.
Recent meta-analyses of 25 clinical trials evaluating taurine supplementation demonstrated that taurine supplementation:
- Lowered Blood Pressure
- Lowered Fasting Blood Glucose
- Improved Insulin Sensitivity
- Lowered LDL Cholesterol and Triglycerides
Importantly, taurine supplementation had no effect on body weight, and doses of taurine ranged from 1g to 6g/day were found to be safe.
Limitations of the Current Literature
Despite the initial excitement generated by the research, there are still many caveats:
- Most of the current studies have been limited to durations of two months or less
- Eighteen of twenty-five trials in the review of metabolic health were lacking in full disclosure, leading to possible biases
- Longer-duration, better-designed human trials are required.
Should I Take Taurine?
Despite the absence of definitive human trials, many individuals choose to take taurine due to:
- It supports recovery after exercise
- It reduces DNA damage resulting from exercise
- It demonstrates preliminary promise in the areas of metabolic, cognitive and cardiovascular health
- It is safe, inexpensive, and readily available
The possible advantages may exceed the negligible disadvantages, especially if you use taurine with a magnesium taurate supplement that uses taurine as a binding partner.
Conclusion
Taurine may have begun as a misunderstood component in energy drinks, but today it is at the vanguard of anti-aging and longevity research. Although we require additional human trials to fully determine the extent of the effects of taurine, the initial data is promising.
When deciding whether to add taurine to your regimen, discuss your options with your healthcare provider and keep an eye out for subsequent research.