For all purposes, a range of 1–6 grams per day has been used in clinical studies.^[1][2] The most common protocol to reduce blood pressure is 1.5 grams per day divided into three doses of 0.5 grams.^[1]

For athletic performance, it is recommended to consume taurine 60–120 minutes before exercise for peak bioavailability. Additionally, it’s worth noting that chronic ingestion of taurine is not required to obtain performance benefits.^[2]

Studies that used taurine to improve recovery had participants supplement on multiple days before and after exercise.^[3]

No serious adverse effects have been reported with taurine supplementation, and the current evidence indicates that a regular intake of up to 3 grams per day can be consumed without safety concerns.^[4][5]

Although several side effects (headache, shortness of breath, jitteriness/restlessness, gastrointestinal upset, sleep problems, etc.) and adverse cardiovascular effects have been reported following the consumption of taurine-containing energy drinks, it is not possible to attribute these effects directly to taurine because energy drinks also contain many other ingredients, notably caffeine and sugar.