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Inhaltsstoff-Glossar
Taurine
What Is Taurine?
In the 19th century, Gmelin and Tiedemann first isolated this amino sulfonic acid from ox bile. Because the Greek word for bull is tauros, they named the substance taurine. Most people know taurine as an ingredient in energy drinks, but it is also an essential endogenous compound that is produced during the metabolism of the amino acid cysteine.
Where Does Taurine Naturally Occur?
In animal metabolism, taurine is synthesized from the sulfur-containing amino acid cysteine. Foods such as seafood, fish, and meat therefore contain substantial amounts of taurine. Taurine is considered conditionally essential: healthy adults are generally not dependent on dietary intake and typically have 30–70 g of taurine stored in their bodies. However, several medical conditions, including diabetes and cardiovascular disease, are associated with reduced taurine levels.
Because cysteine and taurine occur more frequently in animal-derived foods, people following vegetarian or vegan diets generally have lower taurine concentrations in their bodies. Nevertheless, this has not been shown to negatively affect the development of children born to vegan mothers. Taurine is also produced synthetically and is then available as a white powder.
Because cysteine and taurine occur more frequently in animal-derived foods, people following vegetarian or vegan diets generally have lower taurine concentrations in their bodies. Nevertheless, this has not been shown to negatively affect the development of children born to vegan mothers. Taurine is also produced synthetically and is then available as a white powder.
What Is the Primary Function of Taurine in the Body?
Taurine is involved in numerous metabolic processes. Although it is present in nearly all animal cells, only a few of its biological functions have been clearly defined. One of its best-established roles is the formation of taurocholic acid in the liver, an important component of bile acids that contributes to the digestion and absorption of dietary fats.
Taurine is also essential for the development and proper functioning of the brain, nervous system, and neuronal signaling. Taurine deficiency during prenatal and postnatal development can lead to retinal abnormalities and developmental disorders of the brainstem. As an osmoregulator, taurine controls calcium binding to cell membranes as well as the membrane transport of potassium and sodium. Acting as a neuromodulator, it is therefore indispensable for the normal function of the brain, skeletal muscles, musculoskeletal system, and heart muscle.
Within the heart, taurine exhibits antiarrhythmic properties and helps maintain a regular heartbeat. It also acts as a potent antioxidant, reducing oxidative stress—presumably by regulating antioxidant enzymes—and supports the body's response to inflammatory processes.
Taurine is also essential for the development and proper functioning of the brain, nervous system, and neuronal signaling. Taurine deficiency during prenatal and postnatal development can lead to retinal abnormalities and developmental disorders of the brainstem. As an osmoregulator, taurine controls calcium binding to cell membranes as well as the membrane transport of potassium and sodium. Acting as a neuromodulator, it is therefore indispensable for the normal function of the brain, skeletal muscles, musculoskeletal system, and heart muscle.
Within the heart, taurine exhibits antiarrhythmic properties and helps maintain a regular heartbeat. It also acts as a potent antioxidant, reducing oxidative stress—presumably by regulating antioxidant enzymes—and supports the body's response to inflammatory processes.
What Are the Benefits of Taurine Supplementation?
Based on taurine's known physiological functions, researchers are investigating whether supplementation can enhance both physical and cognitive performance. Potential effects on cardiovascular health, eye health, immune function, overall vitality, energy production, and resilience to stress are also major areas of scientific interest.
In the past, evidence supporting the benefits of taurine supplementation was limited. The European Food Safety Authority (EFSA) concluded that none of these proposed health effects could be substantiated for taurine supplementation. Nevertheless, many consumers use taurine—alone or in combination with caffeine—to enhance mental alertness and physical performance regardless of the available scientific evidence.
More recent meta-analyses, however, provide initial evidence that daily doses of 1–6 g of taurine may improve endurance performance during exercise while reducing DNA damage and blood lactate levels. Even single doses of as little as 0.05 g taken immediately before resistance training have been shown to reduce muscular fatigue and increase antioxidant capacity.
Taurine supplementation has also proven beneficial in several disease states that may be associated with increased taurine utilization. For example, taurine has been shown to lower blood pressure in a dose-dependent manner and has demonstrated promising effects in preliminary studies involving individuals with diabetes.
Because cases of cardiac arrhythmias, kidney failure, and even deaths have been reported in connection with taurine-containing energy drinks consumed together with alcohol or during strenuous exercise, the German Federal Institute for Risk Assessment (BfR) recommends that children, pregnant women, and breastfeeding women avoid consuming energy drinks. According to the BfR, however, a causal relationship has not yet been established. In clinical studies, participants consumed 10 g of taurine daily for six months or 1 g daily for one year without experiencing significant adverse effects. A daily intake of up to 3 g of taurine is generally considered safe and well tolerated.
References
Further information and scientific studies on the active ingredient taurine can be found here.