What is taurine?
Taurine is a unique amino acid that does not contribute to protein synthesis but rather has direct effects on the liver, brain, and immune system. Additionally, it is an important antioxidant!
Taurine is an amino acid that our bodies produce naturally, but it is not used to synthesize protein. This makes taurine a semi-essential or conditionally essential amino acid. To maintain optimal health, we must consume taurine from animal foods like meat, dairy, and fish. Unfortunately, plant foods do not contain taurine. An omnivorous diet typically provides about 400 mg of taurine. For women, dietary or supplementary taurine is essential because oestrogen slows the biosynthesis of taurine.
Benefits of taurine for women’s health
Below are 6 examples of how taurine can be beneficial to women’s health:
1) Helps Calm the Brain and Settle Anxiety
Taurine is a neurotransmitter that calms the brain and is structurally similar to glycine and GABA. Taurine interacts with GABA receptors, which helps to promote beneficial “GABAergic” tone or overall GABA activity. This leads to improved sleep quality, prevention of migraines, and relief from premenstrual and perimenopausal mood symptoms. Interestingly, taurine is also found in energy drinks to calm the nervous system and counteract the stimulating effects of caffeine. Taurine’s benefits for GABA and insulin make it particularly helpful for perimenopausal and menopausal hot flushes.
2) Improves Insulin Sensitivity and Metabolic Health
Taurine supports healthy insulin sensitivity by improving mitochondrial function and preventing the overproduction of reactive oxygen species (ROS). When combined with magnesium, taurine reduces inflammation, suppresses appetite, and may help prevent obesity and reduce the risk of diabetes.
3) Supports Healthy Oestrogen Detoxification
By promoting the healthy formation of bile acids, taurine can prevent gallstones and help with the healthy detoxification of oestrogen through the liver and bowel.
4) Might Slow Down the Aging Process
Taurine has been found to improve biomarkers associated with aging in humans and slow aging in animals by reducing oxidative stress and preserving mitochondrial function. Researchers at Columbia University have found that a lack of taurine, an essential nutrient produced by the body and found in many foods, can be a cause of aging in animals. The study involved numerous aging researchers from around the world, and also revealed that taurine supplements can slow down the aging process in worms, mice, and monkeys. In fact, taurine supplements were found to extend the healthy lifespans of middle-aged mice by up to 12%.
5) Supports Eye Health
All tissues in the eye contain taurine, which is the most abundant amino acid found in the eye. A deficiency of taurine can cause changes in the structure and function of the eye while having enough taurine can help prevent age-related diseases and dysfunctions.
6) Improves Muscle Growth and Bone Health
Taurine is the most abundant amino acid found in the body. Deficiency of taurine can lead to sarcopenia, which is the loss of muscle mass and function. Inadequate taurine levels can also increase the severity and frequency of muscle cramps. Adequate taurine levels can increase exercise capacity by delaying the onset of exhaustion and also enhance muscle strength. Taurine can prevent osteoporosis by supporting healthy muscle. The biology of bone and muscle are interconnected.
Foods High in Taurine
Below are some of the highest sources of taurine to include in your diet:
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Beef
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Chicken
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Turkey
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Pork Loin
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Tuna
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Shellfish
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Milk
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Energy Drinks
How to supplement with taurine
Supplementing with 500–3,000 mg of taurine per day is known to be effective and safe. Taurine works best when taken with magnesium. Look at taking my PCH Magnesium Complex daily which not only contains 3 key forms of magnesium but also taurine, glutamine and zinc.
