If there is something that can resist aging, help with weight loss, and fight against high blood pressure, people might be very curious. And if this thing is also edible and tasty, then people will immediately take action to like it.
A few days ago, a new study on taurine was published in another top academic journal, “Nature,” confirming that taurine can help mice combat obesity caused by diet intake, and has a positive effect on weight control and energy balance. This study instantly caught the attention of the academic community.
Going back further, in April this year, a study published by Chinese scholars in the top academic journal “Cell” showed that supplementing taurine can assist in enhancing the effectiveness of cancer treatment. Previously, an article on taurine and aging was published in “Science,” confirming that taurine can extend the expected lifespan of mice and monkeys, improve various health indices in their old age, and similar effects have also been found in humans.
For ordinary people, what exactly is taurine, whether there is a need to supplement taurine, and how to effectively supplement it? Today, we will clarify this with everyone.
Taurine – a versatile health aid
Taurine, scientifically known as 2-aminoethanesulfonic acid, is widely present in human cellular tissues, especially in excitatory tissues such as the heart, eyes, brain, and muscles, where its content is particularly high. It can be produced in the human body by the metabolism of cysteine and may not necessarily need to be ingested from food, thus considered a non-essential amino acid.
Of course, it’s better if some can be supplemented from food. Taurine plays multiple essential physiological functions in the human body, truly deserving the title of a versatile health aid.
1
Fights fatigue
Taurine is commonly added to various sports drinks on the market to improve fatigue and reduced exercise performance after intense physical activity.
This is because the presence of taurine can reduce intracellular mitochondrial oxidative stress reactions, decrease free radical generation, and enable mitochondria to function normally, producing ATP promptly and adequately to supply energy to the body, thereby improving exercise performance.
2
Anti-aging
As mitochondria serve as the “powerhouse” of the human body, when their function is impaired, the energy supply to human cellular tissues is affected, and the functioning of various physiological functions is hindered, which is actually a manifestation of aging. The higher the level of mitochondria, such as in the nervous system, the more apparent this aging symptom becomes, often leading to noticeable cognitive decline. Hence, people often lament, “As they age, their brains don’t seem to keep up.”
Research has found that the taurine levels in the body decrease continuously with age in both animals and humans. Supplementing taurine can improve mitochondrial performance, reduce the formation of “aging cells” caused by mitochondrial dysfunction, reduce DNA damage by free radicals, enhance the cells’ ability to perceive nutrients, and naturally combat aging.
3
Weight loss
The latest research published in “Nature” indicates that the metabolite of taurine, N-acetyltaurine, can reduce the food intake of obese and normal mice, resulting in weight loss.
The researchers suggest that while it is still in the animal experimental stage, humans and mice share the same sensitivity to N-acetyltaurine through the PTER fund site, and in the future, there is hope to explore PTER inhibitors based on N-acetyltaurine for the treatment of obesity caused by excessive diet.
4
Lowering high blood pressure, blood sugar, and cholesterol
A study of nearly 12,000 middle-aged people in Eastern England suggests that supplementing taurine may be negatively associated with the occurrence of hypertension and abnormal lipid metabolism.
Although some of the above research conclusions are based on animal experiments, whether they can have the same effect in humans requires more in-depth research. So, don’t rush to celebrate this yet upon seeing it, and most importantly, don’t rush to buy supplements and sports drinks.
Exercise can also supplement taurine
In fact, many of our daily foods contain taurine. Overall, the health benefits of taking various nutrients and supplements are often not as effective as directly consuming foods containing these nutrients.
Various animal-based foods, such as meat, eggs, especially seafood like fish, shrimp, shellfish, and animal livers, are rich in taurine content. Nuts and some algae also contain taurine, but relatively, the taurine content in plant-based foods is low. Therefore, for strict vegetarians who don’t even eat eggs, there may be a risk of taurine deficiency.
It’s comforting that if you really dislike eating meat, eggs, or seafood, exercise can also help increase taurine levels.
Research has shown that after exercise, the taurine level and its metabolites in the body increase by 1.16 times, which is even more pronounced for friends who engage in less exercise and spend more time sitting. Nevertheless, it is still advised to combine a balanced diet with exercise for more effective results.
An interesting phenomenon is that taurine can improve people’s exercise performance, alleviate physical fatigue, and in turn, exercise can promote taurine levels to increase, creating a complete beneficial loop. It can be seen that the health benefits brought by exercise are not only comprehensive but also “recyclable.”
Do not blindly supplement taurine
Excessive intake is also not good
So, does everyone need to supplement taurine? Not necessarily.
Firstly, taurine is found in many natural foods. Secondly, excessive taurine intake can also pose certain health risks, such as causing digestive problems and increasing the metabolic burden on the kidneys. However, overall taurine is considered to be very safe.
Research suggests that the maximum daily intake of taurine should not exceed 3 grams. The taurine content in dietary supplements on the market typically falls below this dosage range, making it relatively safe.
For friends who have a regular exercise routine (such as engaging in moderate intensity anaerobic exercise), taking dietary supplements containing taurine before exercise can help improve exercise fatigue. However, do not expect a drastic change. To reduce exercise fatigue and injury, reliance on a reasonable exercise plan, scientific warm-ups before exercise, and stretching after exercise is necessary.
For the average person, as long as their daily diet is balanced, with a mix of meat and vegetables, there is no need to worry about taurine deficiency. After all, it is a non-essential amino acid, and the body can synthesize some of it on its own.
Some may wonder if supplementing more taurine can achieve better anti-aging effects?
It can only be said that there is still insufficient evidence based on human research results. If you feel that the intake of taurine is insufficient and want to supplement it, it is still recommended to primarily focus on dietary sources, such as consuming more seafood in moderation, and be cautious not to overdo it. According to the “Chinese Dietary Guidelines,” consuming 300-500 grams of seafood per week is optimal. For specific supplementation plans, it is best to consult with a professional nutritionist or doctor. This article does not serve as a diagnostic basis.
After all, a balanced diet, regular exercise, proper rest, and maintaining mental and physical well-being are the cornerstones of a healthy and sustainable lifestyle.
Reprinted from: Science Popularization China
