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Taurine & Longevity: The Science Behind the Hype
Could this simple amino acid help you live longer?
Jeff Rudolph
November 22, 2025
In partnership with
What is Taurine?
Taurine is a special type of amino acid. Your body makes it, and you can also get it from food.
Think of amino acids as building blocks. Most amino acids build proteins in your body. But taurine is different. It doesn't build proteins. Instead, it helps your body work better in many ways.
Taurine is found all over your body—in your brain, eyes, heart, and muscles. It helps with important jobs like:
Keeping your cells healthy
Protecting your body from damage
Helping your heart beat properly
Supporting your brain and nerves
Fun fact: Taurine got its name from bull bile. Scientists first found it in ox bile back in 1827. But don't worry—the taurine in supplements today is made in labs, not from animals!
The Big Discovery: Taurine Levels Drop As We Age
Here's what got scientists excited:
A major study in 2023 found that taurine levels in our blood go down as we get older. The research showed:
In worms: Adding taurine helped them live 10-23% longer
In mice: Middle-aged mice given taurine lived 10-12% longer
In monkeys: Taurine improved their health as they aged
The study looked at many signs of aging. Taurine seemed to help with:
DNA damage (less damage to cells)
Cell aging (cells stayed healthier longer)
Energy production (cells made energy better)
Inflammation (less harmful swelling in the body)
But Wait... The Plot Twist!
In 2025, new research from the NIH threw cold water on the excitement.
Scientists looked at taurine levels in thousands of people, monkeys, and mice over many years. They found something surprising:
Taurine levels don't always go down with age.
In fact:
In many people, taurine levels stayed the same or went UP as they aged
The link between taurine and health markers was not consistent
Everyone's taurine levels are different, making it hard to use as a marker for aging
This doesn't mean taurine is useless. It just means the story is more complicated than we first thought.
What Taurine Actually Does
Scientists know taurine helps your body in several ways:
For Your Heart:
Helps control blood pressure
Supports heart muscle function
May protect blood vessels
For Your Brain:
Acts as a calming chemical
Protects brain cells
Supports nervous system health
For Your Muscles:
Helps muscles work properly
May reduce muscle soreness after exercise
Supports muscle recovery
As an Antioxidant:
Fights harmful molecules called free radicals
Reduces stress on your cells
Helps prevent cell damage
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Should You Take Taurine?
The honest answer: We don't know yet if it helps humans live longer.
Here's what we DO know:
Most people get enough taurine naturally
Your body makes taurine on its own
You get it from food (especially meat and fish)
Deficiency is very rare in healthy adults
Taurine supplements appear safe
Studies show up to 3 grams per day is safe
No serious side effects reported at normal doses
Your body gets rid of extra taurine through your kidneys
But we need more research
We don't have long-term human studies on longevity
The recent 2025 study suggests it may not work the same in humans
Individual responses may vary greatly
How to Use Taurine
From Food (Best Option)
The top food sources of taurine are:
Highest sources:
Scallops: 850 mg per 100g
Mussels: 780 mg per 100g
Clams: 700 mg per 100g
Dark turkey meat: 437 mg per 100g
Tuna: 176 mg per 100g
Good sources:
Dark chicken meat: 265 mg per 100g
Beef: 68 mg per 100g
Eggs: Small amounts (mostly in yolk)
Milk and dairy: Small amounts
Plant sources:
Seaweed (nori): Up to 1,300 mg per 100g (best plant option for vegetarians/vegans)
Most people eating a normal diet get 40-400 mg of taurine daily from food.
From Supplements
If you choose to supplement, here are the typical dosages used in studies:
General health: 500-1,000 mg per day
Athletic performance: 1-3 grams, taken 60-120 minutes before exercise
Therapeutic use (heart health, diabetes): 2-6 grams per day (under doctor supervision)
Safe upper limit: Up to 3 grams per day for most adults
Important notes:
Take taurine on an empty stomach for best absorption
Start with a lower dose and increase gradually
Talk to your doctor if you take blood pressure medication
Pregnant and nursing women should avoid supplements
The Bottom Line
Taurine is an important amino acid that helps your body function. While early animal studies were exciting, newer research suggests the longevity benefits may not be as simple or universal as we hoped.
Here's what to do:
Eat a balanced diet with protein-rich foods. This gives you natural taurine plus many other nutrients.
Don't rush to buy supplements based on longevity claims alone. The science is still developing.
If you're vegan or vegetarian, consider eating seaweed or talk to your doctor about whether you need a supplement.
Focus on proven longevity strategies: exercise, good sleep, stress management, and a healthy diet rich in whole foods.
If you want to try taurine, start with 500-1,000 mg per day and see if you notice any benefits. It appears safe at these doses.
Remember: There's no magic pill for longevity. Taurine might be helpful, but it's just one piece of a much bigger puzzle.
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