Taurine — The Longevity Amino Acid
Taurine is a conditionally essential amino acid found in high concentrations in heart, brain, and skeletal muscle. A landmark 2023 Science paper identified taurine deficiency as a driver of aging across multiple species, and supplementation extended lifespan in mice and worms by 10–12%.
Mechanism of Action
Taurine modulates calcium homeostasis, stabilizes cell membranes, conjugates bile acids, and acts as an antioxidant. The 2023 Singh et al. Science study showed taurine supplementation reversed multiple hallmarks of aging: reduced DNA damage, improved mitochondrial function, decreased senescent cell burden, and improved immune function.
Human Trial Evidence
A 2016 Hypertension RCT (Sun et al.) showed 1.6 g/day taurine for 12 weeks reduced systolic blood pressure by 7.2 mmHg in prehypertensive adults. Multiple trials confirm taurine reduces exercise-induced oxidative stress and improves VO2 max. The 2023 Science paper showed plasma taurine declines ~80% from age 5 to 60 in humans.
Dosing Protocol
1–3 g/day. The 2023 Science study used 1,000 mg/day in middle-aged adults. Taurine is well-absorbed orally. Best taken in the morning or pre-workout. No loading phase required.
Safety & Contraindications
Excellent safety profile. No adverse events in trials up to 6 g/day. Taurine is endogenous and found in energy drinks (Red Bull: 1,000 mg/can) without safety concerns. Caution in severe kidney disease (taurine is renally excreted).