Taurine is a naturally occurring bioactive compound found in certain foods, most notably seafood (clams, scallops, oysters, mussels, prawns, octopus, squid, salmon, tuna, mackerel); meats also contain taurine, though the cooking process destroys its content.
While it’s not considered essential like vitamins or minerals, our bodies can utilise taurine for various functions. It plays a role in regulating water balance, supporting nerve and muscle function, and supporting healthy cardiovascular system (‘healthy heart’). Although, the body can produce taurine on its own, dietary sources can contribute to its levels and support functions.
Lack of nutrients are detrimental: The body makes taurine mainly from an important building block called methionine, which is used to create DNA and is crucial for overall health and cell growth. However, turning methionine into taurine involves a step where it becomes ‘homocysteine’. If the body lacks the right nutrients to complete this conversion, homocysteine can build up. High levels of homocysteine are linked to various health issues, including heart disease, high blood pressure, diabetes, cancer, Alzheimer’s disease, depression, and anxiety.
Processed and cooked meats can be problematic: Eating a lot of processed and cooked meats can be a problem because the methionine in these meats can turn into homocysteine in our bodies. If the meat is highly processed, it may lack the nutrients required to change this homocysteine into taurine, leading to higher levels of homocysteine in the blood.
Good news: The good news is that we can boost our taurine levels by eating fresh seafood. Taurine is really good for us, it fights inflammation, helps control blood pressure, and reduces the build-up of fat in arteries. Important research conducted by Associate Professor Anthony Zulli at Victoria University, has also shown that taurine can help lower the risk of heart disease (1,2). Additionally, taurine’s anti-inflammatory properties can help with conditions such as diabetes and other inflammatory diseases.
Taurine is especially important for pregnant women to ensure they have adequate taurine levels, as low levels and elevated homocysteine can impact the baby’s health and contribute to future health issues.
Seafood is a recommended component of a balanced diet, and diets abundant in seafood, such as the Mediterranean diet, are recognised as healthier than standard Western diets. Interestingly, longest life expectancy are seen in people living in Ikaria Greece (3) and Japan (4), who’s diet is low in red meat and high in fish, seafood, olive oil and plant foods.
How much taurine should we eat? To maintain a healthier dietary pattern, it’s recommended to consume about 0.5-1 per cent taurine in our daily food intake. Considering an average daily food consumption of 500-1000 grams, this translates to approximately 5-10 grams of taurine daily, considering that taurine is also found in other foods. Foods like honey, milk, nuts, fruits, and vegetables typically have very low or negligible taurine content, depending on their origin. In contrast, seaweed contains over 600mg of taurine per 100 grams, followed by oysters (396mg), fish (130mg), beef (43.1mg), pork (61.2mg), chicken (17.8mg), and lamb (43.8mg). Clearly, the intake of taurine from our food is not adequate.
How can taurine deficiency be identified? Unfortunately, low taurine levels do not have any specific symptoms, making it difficult to know if there is a deficiency. One approach is to keep a weekly food intake record, and assessing whether your diet provides sufficient taurine.
Many people may not consume enough seafood, possibly due to its cost or taste preferences. Taurine supplements are readily available in stores and online; however, it is essential to choose reputable brands that adhere to strict regulations.
This article was written together with my colleague, Associate Professor Anthony Zulli PhD, pharmacology and cardiovascular disease expert and taurine researcher.
Research Links:
1. www.mdpi.com/2072-6643/12/9/2847
2. www.mdpi.com/2072-6643/15/11/2562
