WORDS: Jessica Scott-Young | Nutritionist
Taurine is having a moment in the health and wellness spotlight—and for good reason. This sulfur-containing amino acid, naturally found in animal-based foods like meat, dairy, and fish, plays a crucial role in numerous body functions. While it’s classified as a “non-essential” amino acid because the body can produce some on its own, taurine’s wide-reaching health benefits make it feel pretty essential to overall wellbeing.
In my clinical practice, taurine often finds its way into treatment plans for perimenopause, sleep, mood, insulin resistance, and cardiovascular health. Let’s explore why this multitasking amino acid deserves your attention.
1. Cardiovascular Health
Your heart loves taurine—and the feeling is mutual. This amino acid improves cardiac contractility (how well your heart pumps) and may help regulate blood pressure and cholesterol levels. It also has antioxidant properties, protecting your cardiovascular system from oxidative stress. These combined effects make taurine a valuable ally for maintaining a healthy heart.
2. Metabolic Health
Taurine shines when it comes to metabolic support:
- Improves insulin sensitivity: Taurine may help manage blood sugar levels, which is critical for those with or at risk of type 2 diabetes.
- Supports fat metabolism: By aiding in bile salt formation, taurine plays a key role in digesting and absorbing dietary fats, benefiting overall metabolic health.
3. Musculoskeletal Support
Whether you’re an athlete aiming for peak performance or simply looking to stay strong as you age, taurine has your back:
- Enhances exercise performance by improving oxygen uptake, delaying muscle fatigue, and speeding up recovery.
- Helps prevent sarcopenia, the age-related loss of muscle mass, keeping you active and independent longer.
4. Nervous System and Cognitive Function
Taurine has a calming effect on the nervous system, acting as an inhibitory neurotransmitter to promote relaxation. Its neuroprotective properties may also support cognitive function and protect against age-related neurological decline.
5. Antioxidant Powerhouse
As a potent antioxidant, taurine helps neutralize free radicals, reducing inflammation and oxidative damage. This contributes not just to feeling good but also to long-term health and longevity.
6. Hormonal Health
Hormonal balance can feel like a moving target, especially during life stages like perimenopause and menopause. Taurine steps up when it comes to hormone balance, assisting with estrogen metabolism, which may help ease symptoms such as hot flushes.
On a deeper level, taurine appears to influence the production of key hormones, including testosterone and other androgens. It may even play a role in regulating growth hormone and prolactin levels, which are crucial for overall hormonal health.
By helping to smooth the rollercoaster of hormonal changes, taurine offers another layer of support for feeling balanced and in control.
Should You Supplement with Taurine?
Taurine offers a wealth of health benefits, from cardiovascular and metabolic support to improved exercise recovery and hormone balance. While it’s naturally present in many animal-based foods, most individuals will benefit from a therapeutic dose of taurine (ranging from 500 to 3000 mg depending on health challenges) alongside other key minerals like magnesium citrate or bisglycinate.
If you’re curious about whether taurine might be a good fit for your health goals, let’s chat!