Amino Acids
Evidence: strong_human
Taurine is a sulfonic acid amino acid (not incorporated into proteins) with diverse physiological roles. It is the most abundant free amino acid in excitable tissues (heart, brain, retina, muscle). Mechanisms: GABA-A receptor agonism (inhibitory neurotransmission), glycine receptor agonism, osmoregulation (cell volume regulation via taurine transporter TauT), bile acid conjugation (taurocholate formation for fat digestion), calcium handling in cardiomyocytes (modulates RyR2/SERCA2a), mitochondrial protein synthesis (taurine modification of mitochondrial tRNA), and potent antioxidant (directly scavenges HOCl, stabilizes membranes). Recently identified as a longevity-associated molecule — taurine levels decline with age and supplementation extends lifespan in mice.
Standard: 1000-3000mg daily
Loading: 3000-6000mg/day for cardiovascular or longevity protocols
Maintenance: 1000-2000mg/day
Administration: oral
Timing: Flexible. Evening preferred for sleep/relaxation benefits. Pre-workout for cardiac and exercise performance benefits.
Duration: ongoing
The landmark 2023 Science paper by Singh et al. showing taurine deficiency as a driver of aging across species has dramatically elevated interest in taurine supplementation. Blood taurine levels decline ~80% from youth to old age. The longevity mechanism likely involves mitochondrial function, inflammation reduction, and telomere maintenance. Extremely safe at doses up to 6g/day in clinical studies. Energy drinks contain taurine (500-1000mg) but in an otherwise problematic delivery vehicle. One of the best risk-reward ratios of any supplement.
Pharmaceutical-grade taurine is a simple, well-characterized molecule. Synthetic production is standard and high-quality. Powder form is most economical at these doses. Brands: NOW Taurine (powder), Life Extension, Thorne.
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