Taurine
The heart and brain protector. Taurine is abundant in meat and seafood, concentrated in heart muscle, and essential for cats. It calms the nervous system, supports bile flow, and may be one of the most underrated nutrients for cardiovascular health.
What Taurine Does
Bile Acid Conjugation
Forms taurocholate - more water-soluble bile acids that are gentler on the gut and better for fat digestion.
Heart Protection
Regulates calcium, stabilizes membranes, protects against arrhythmias. Deficiency causes cardiomyopathy.
Calming Neurotransmitter
Activates GABA and glycine receptors. Anti-anxiety effects without sedation.
Antioxidant Protection
Stabilizes cell membranes, protects mitochondria from oxidative damage.
Retinal Health
Highly concentrated in retina. Deficiency causes retinal degeneration (first seen in cats).
Blood Sugar Support
Improves insulin sensitivity and glucose metabolism.
Taurine and the Heart
The heart has the highest taurine concentration of any tissue. Taurine-deficient diets cause dilated cardiomyopathy - this was discovered when cats fed plant-based diets developed fatal heart disease.
Taurine regulates calcium handling in heart muscle, prevents arrhythmias, protects against ischemia-reperfusion injury, and reduces blood pressure. It's been studied for heart failure with promising results.
Cardiovascular Benefits
- • Reduces blood pressure
- • Prevents arrhythmias
- • Improves heart failure symptoms
- • Reduces arterial stiffness
- • Lowers LDL oxidation
Dietary Sources
Highest Sources
Shellfish (mussels, clams, scallops), dark meat poultry, organ meats (especially heart).
Good Sources
Fish, beef, pork, lamb. Muscle meat contains moderate amounts.
Plant Foods
Negligible to none. Vegans rely entirely on synthesis, which may be insufficient.
Taurine Synthesis
Humans can synthesize taurine from cysteine, but capacity is limited. Requirements may exceed synthesis during stress, illness, or with inadequate precursors.
Pathway
Requirements for Synthesis
- • Adequate cysteine (from methionine or diet)
- • Vitamin B6 (for CSAD enzyme)
- • Zinc (enzyme cofactor)
- • Iron (for cysteine dioxygenase)
Taurine Supplementation
General Dose
500-2000mg daily. Very safe with no upper limit established.
For Cardiovascular
1-3g daily has been used in heart failure and hypertension studies.
For Anxiety/Sleep
500-1000mg. GABA-like calming effects. Can take before bed.
Who May Benefit
- •Vegans and vegetarians (no dietary source)
- •People with heart conditions
- •Those with anxiety or sleep issues
- •Bile flow problems (gallbladder issues)
- •Athletes (abundant in muscle)
