Taurine

    Written by:
    Mike Murray, Thomas Solomon

    Fact-checked

    by:

    Nick Milazzo, Mike Murray
    Last Updated: July 13, 2023

    Taurine is a sulfur-containing amino acid that is not involved in protein synthesis but is essential to cardiovascular function and the development and function of the brain, retina, and skeletal muscle.

    43 references on this page
    1,342 participants in 5 trials and 6 meta-analyses

    Overview

    Dosage information

    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.

    Examine Database: Taurine

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    Frequently asked questions

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    Examine Database References

    1. Rating of Perceived Exertion - Rutherford JA, Spriet LL, Stellingwerff TThe effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclistsInt J Sport Nutr Exerc Metab.(2010 Aug)
    2. Blood Pressure - Moloney MA, Casey RG, O'Donnell DH, Fitzgerald P, Thompson C, Bouchier-Hayes DJTwo weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res.(2010 Oct)
    3. Blood Pressure - Tzang CC, Lin WC, Lin LH, Lin TY, Chang KV, Wu WT, Özçakar LInsights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J.(2024 Aug 15)
    4. Weight - Beyranvand MR, Khalafi MK, Roshan VD, Choobineh S, Parsa SA, Piranfar MAEffect of taurine supplementation on exercise capacity of patients with heart failureJ Cardiol.(2011 May)
    5. Muscle Soreness - Ra SG, Miyazaki T, Ishikura K, Nagayama H, Suzuki T, Maeda S, Ito M, Matsuzaki Y, Ohmori HAdditional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exerciseAdv Exp Med Biol.(2013)
    6. Infant Growth - Verner A, Craig S, McGuire WEffect of taurine supplementation on growth and development in preterm or low birth weight infants.Cochrane Database Syst Rev.(2007-Oct-17)
    7. Blood Pressure - Sun Q, Wang B, Li Y, Sun F, Li P, Xia W, Zhou X, Li Q, Wang X, Chen J, Zeng X, Zhao Z, He H, Liu D, Zhu ZTaurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension.(2016 Mar)
    8. Body Mass Index (BMI) - Sun Q, Wang J, Wang H, Yu H, Wan K, Ma F, Wang REffect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients.(2024 Dec 27)