Taurine: Benefits, Uses, Side Effects, and More

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Taurine is an amino acid concentrated in the brain, heart, eyes, and muscles. The body naturally produces taurine from the amino acid cysteine. Protein-rich foods like meat and seafood contain taurine, and it's available as a dietary supplement.

Taurine is involved in energy production, blood sugar and calcium regulation, bile salt formation, fetal development, and mitochondrial function.

Though most people don't require supplemental taurine, research shows that taurine supplements may be helpful for specific populations, such as athletes and people with diabetes.

Taurine helps regulate glucose, or blood sugar, in the body. It also has anti-inflammatory and antioxidant properties that may benefit people with high blood sugar levels.

Research shows that levels of taurine in the blood are 25% lower in people with diabetes, which may negatively impact blood sugar control. Studies also show that people with higher blood taurine levels have lower fasting blood sugar levels and fewer diabetes-related complications.

Supplementing with taurine may help improve the body's sensitivity to insulin (a hormone that shuttles blood sugar into cells), reduce fasting blood sugar, and support overall health in people with diabetes.

A review of five studies found that taurine supplements significantly reduced fasting blood sugar, hemoglobin A1c (a long-term blood sugar control marker), and insulin resistance in people with type 1 and type 2 diabetes.

Taurine supplements may enhance exercise performance and recovery through several mechanisms. The amino acid supports mitochondrial function, which may improve power and enhance overall athletic performance.

A study of 30 male speed skaters found that supplementation with a single 6-gram dose of taurine 60 minutes before exercising improved power output during exercise compared to placebo treatment. The taurine treatment also reduced perceived exertion rates, meaning it may help make exhaustive exercise seem easier.

Supplementing with taurine may also help support exercise recovery through its antioxidant and anti-inflammatory effects, protecting against muscle damage and reducing soreness after intense activity.

One research review concluded that taking 1–3 grams of taurine daily—1-3 hours before exercise—for 6–15 days may improve aerobic and anaerobic athletic performance and enhance exercise recovery by reducing muscle soreness and markers of muscle damage.

Taurine is found in high levels in cardiac muscle. Some research suggests that supplementing with taurine may help reduce heart disease risk factors, like high blood pressure and lipid levels, and benefit people with certain heart conditions.

Taurine's powerful anti-inflammatory and antioxidant effects may benefit overall heart function. It may also support cholesterol breakdown and excretion and help dilate blood vessels, reducing blood pressure.

A research review including 12 studies found that supplementing taurine in doses ranging from 0.5-6 grams per day for 15 days to six months significantly reduced systolic and diastolic blood pressure, total cholesterol, and triglyceride levels in people with liver or metabolic conditions such as diabetes, hepatitis, fatty liver, and obesity.

Taurine supplements could improve heart function and exercise tolerance in people with heart failure, though more research is needed.

Taurine is available in many forms, including capsules and powders. It can be taken as a standalone supplement and is also commonly found in multi-ingredient supplements such as pre-workouts and amino acid products.

Taurine supplements offer both acute and long-term health benefits. People with conditions like diabetes may take taurine supplements daily for extended periods, while one-time doses of taurine may be helpful before an intense workout or athletic competition. When taken in one-time doses for athletic performance and recovery benefits, taurine is usually taken 1-3 hours before exercise.

Dosing for taurine varies depending on its intended use, but most studies have used doses between 0.5-6 grams per day.

Taurine is usually taken in a single dose to support athletic performance. People often take split doses when using taurine to treat health conditions like high blood pressure and diabetes. If you're unsure how much taurine you should take, consult a healthcare provider, especially if you're using taurine to improve a medical condition.

Supplemental taurine is considered very safe and isn't associated with adverse side effects, even when taken in high doses for long periods.

Even though taurine supplements are considered safe, it's best to check with a healthcare provider before taking them, as they may not be necessary or appropriate for everyone. People who are pregnant or breastfeeding and people with medical conditions like bipolar disorder, epilepsy, and kidney problems should consult a healthcare provider before taking taurine supplements.

Although taurine is considered safe, formulations containing taurine and other ingredients may affect the body differently.

Ingredients found in certain taurine-containing products may not be safe for everyone. Taurine is a popular ingredient in energy drinks and pre-workout supplements, which often include stimulant ingredients like caffeine and guarana. People who are sensitive to stimulants or have a medical condition that can be negatively impacted by stimulants, such as arrhythmia or anxiety, may want to avoid these products or talk to a healthcare provider first.

Taurine isn't known to interact with many medications. However, higher doses of taurine may lower blood pressure and enhance the effects of blood pressure-lowering medications. For this reason, people taking blood pressure medications should check with their healthcare provider before taking taurine supplements.

If you're interested in taking a taurine supplement, it's important to choose a high-quality supplement from a reputable company. Many supplement companies are certified by third-party organizations like U.S. Pharmacopeia, ConsumerLab, and NSF International, which set strict dietary supplement quality and safety standards.

Remember that taurine is often used in supplements that contain other ingredients, some of which may not be appropriate for your health needs. When shopping for taurine supplements, read product labels carefully and avoid supplements that contain ingredients that may not be safe for you.

Studies show that supplementing with up to 6 grams of taurine per day is safe.

Although taking higher doses may not negatively impact health, it's best to stay within the recommended dosing range listed on your supplement product to avoid potential side effects. This can help ensure you're not taking in more taurine than your body needs.

As mentioned above, taurine is considered safe and isn't usually associated with side effects. However, higher doses may lead to gastrointestinal symptoms and a few other minor side effects, such as:

If you experience side effects when taking taurine supplements, stop taking the product immediately and consult your healthcare provider if the symptoms don't resolve.

Taurine is an amino acid naturally produced by your body and found in foods like meat and seafood.

Though most people don't require supplemental taurine, studies show that taurine supplements may help lower blood sugar in people with diabetes, enhance exercise performance and recovery, and reduce heart disease risk factors like high blood pressure and blood lipid levels.

While taurine is considered safe, it's recommended to check with a healthcare provider before taking taurine to ensure it's the right choice for your specific health needs.

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